CLEAN

CLEAN EATS NUTRITION GUIDE

WELCOME TO 3 WEEK YOGA RETREAT™ WILL I LOSE WEIGHT WITH YOGA?

This is Beachbody's first-ever yoga program for beginners. It’s Traditionally, the goal of yoga isn't weight loss. Flexibility, strength,
designed for anyone who has ever wanted to try yoga but was stress relief, and mindfulness are all much better-known benefits
too intimidated to start. This is Simply, Yoga. As you begin this of this ancient practice. And yet, there's no reason you can't lose
journey, we want you to learn the basics of a well-balanced life on weight. After all, it's exercise.
and off the mat so you feel amazing inside and out. We believe We're complex beings negotiating hormones, external and internal
in eating healthy, wholesome foods—and in ensuring Your Daily complications, and emotions—all of which stress both our minds
Dose of Dense Nutrition® with Shakeology®, a delicious superfood and our bodies. This stress has a big impact on our weight, causing
supplement shake. We also believe in taking simple, small steps plateaus and sometimes even weight gain, regardless of calories
toward a healthier life. in/calories out.
This plan will help you eat healthier and lose weight. The good Research has shown that yoga can reduce stress in many ways.
news is it's doable. We're asking you to make a few changes And when you remove stress, you promote homeostasis in your
that can help enhance your health, energy, food digestion, and endocrine system, helping balance your hormones and creating
improve your skin to make you feel good all over. a better internal environment for weight loss. What's more, with
reduced anxiety and a good night's sleep, you're less inclined to
seek out comfort foods as a coping mechanism.
On a more holistic level, yoga teaches mindfulness, the practice of
being "in the moment" and aware of your feelings, thoughts, and
bodily sensations. It also helps you to be more aware of your body
and what you put in it. This, in turn, impacts the choices you make
at the dinner table.

WHAT ABOUT CAFFEINE?

There’s nothing wrong with drinking tea and coffee or adding
Focused Energy Boost to your Shakeology during the 3 Week Yoga
Retreat. However, we don’t recommend caffeine immediately before
your session since many yogis believe a stimulant-free practice is
the best way to realize yoga's stress-busting benefits.

1
TABLE OF CONTENTS

Eating Healthy Starts Here 3

• Pick Your Plan 4
• Pick Your Meals and Snacks 5
• Follow the Top Ten Principles 6
• Integrate Shakeology into Practice 7
Recipes 8
• Breakfast 9
• Lunch 17
• Dinner 25
• Snacks 33
EATING HEALTHY STARTS HERE
1. Pick Your Plan

2. Pick Your Meals and Snacks

3. Follow the Top Ten Principles

4. Integrate Shakeology into Practice

3
1. WHICH PLAN IS RIGHT FOR YOU?

WOMEN PLAN

Up to 130 lbs. Plan A Breakfast Lunch Dinner

150-Calorie 150-Calorie
131–150 lbs. Plan B Breakfast Lunch Dinner
Snack Snack

300-Calorie 300-Calorie
151 lbs. or more. Plan C Breakfast Lunch Dinner
Snack Snack

MEN PLAN

150-Calorie 150-Calorie
Up to 150 lbs. Plan B Breakfast Lunch Dinner
Snack Snack

300-Calorie 300-Calorie
151 lbs. or more. Plan C Breakfast Lunch Dinner
Snack Snack

4
2. PICK YOUR MEALS AND SNACKS

BREAKFAST LUNCH DINNER SNACKS

400 Calories 400 Calories 400 Calories 150 Calories* 300 Calories

Banana Butter Berry, Lemon, and Banana Latte

Avo-Licious Salad Elise’s Simple Stir-Fry
Shakeology Basil Shakeology Shakeology

Classic Greek Salad

Egg and Avo Burrito Faith Bake Kale Chips Deviled Eggs
with Shrimp

Creamy Apple and Avocado and Choco-Berry Vegan

Eggs To-Go Green and White
Walnut Salad Gomasio Shakeology

Green Berry Roasted Spaghetti Chilled Cucumber

Eastern Salad Go-Green Salad
Shakeology Squash Medley Soup

Kale Caesar Salad Baked Sesame Chocolate Cinnamon

Green Scramble Mediterranean Wrap
with Garlic Croutons Chicken Shakeology

The Complete Cucumber and

Om Oats Ted Power Rich Avocado Toast
Chopped Tomato Salad

Strawberry Herb
Yoga Bowl Yoga Wrap Vytas’ Reality Rice Mojito Shakeology
Shakeology

*A plain serving of Shakeology mixed with water can also

count as a 150-calorie snack.

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3. TOP TEN PRINCIPLES: SMALL CHANGES
THAT WILL PRODUCE HUGE BENEFITS
1. HYDRATE 6. BE PROTEIN SMART
Drinking plenty of water throughout the day supports Consider the source when it comes to your protein. Look for
healthy digestion and proper body function, plus it can fish, poultry, and meat options that are wild-caught, free-
help prevent fatigue and keep both cravings and hunger at range, grass-fed, and hormone-/antibiotic-free. Red meat, in
bay. Aim for half your weight in ounces of water per day. particular, has been linked to a whole host of health issues,
so focus on reducing your intake and/or replacing it with
2. REST UP other lean, clean protein sources.
Regular, adequate sleep is essential for repairing and
rejuvenating both physical and mental health. Try to turn 7. CUT BACK ON THE COW
off all electronics an hour before bed, and make your Improved digestive health, increased energy, weight loss,
bedroom a dark, quiet, peaceful resting place for deep, and healthier skin are just a few of the potential benefits you
uninterrupted nightly sleep. may feel by reducing your dairy intake. Look for almond,
coconut, or cashew alternatives to your favorite staples.
3. EAT MINDFULLY
No need to rush through meals. Take a deep breath and 8. CUT REFINED SUGARS AND STARCHES
remind yourself to savor your food by chewing thoroughly In line with "Keep It Whole," eliminate your intake of
and listening to your body’s hunger signals. Your waistline refined sugars and starches found via processed foods.
and your digestive system will thank you. The negative health effects of refined sugar and starches
are widespread, so take this opportunity to cut them from
4. EAT THE RAINBOW your diet and notice the changes in your body as it relates to
weight loss, fat reduction, cravings, and other health issues.
Make fresh produce, especially veggies, the focal point of
every meal, which is one of the easiest and most effective
ways to boost overall well-being, energize the body, and 9. FATTEN UP
positively impact both internal and external health. Don’t be afraid of fat. Fat is your friend, as long as it’s the
healthy kind, of course. And in moderation. Reach for nuts,
5. KEEP IT WHOLE seeds, avocado, and olive oil to aid nutrient absorption, plus
keep your meals delicious and satisfying.
Choose foods in their whole, natural state as frequently as
possible. Delicious, nutrient-dense, whole foods offer the
most nutritional bang for your buck, plus provide the body 10. STOP THE SABOTAGE
with a variety of micro- and macronutrients that work to Chances are, you have at least one habit you know is
support your fitness, eating, and lifestyle goals. sabotaging your healthy eating efforts. Experiment with
cutting it out during this 3-week program and take note of
the changes you see and feel in your body, energy, and mind.
5 MORE PRINCIPLES 6
 Tropical
Greenberry Strawberry Vegan
Café Latte

Chocolate

Strawberry

Chocolate Vegan

Vanilla

4. INTEGRATE INTO PRACTICE

Making Shakeology an everyday part of your Our philosophy behind Shakeology is using Customize your Shakeology with
3 Week Yoga Retreat can help transform your the finest ingredients from around the Shakeology Boosts to get the extra
mind and body by helping you maintain healthy world helping to maximize nutrition, being a edge you need to feel your best.
energy, curb cravings, and lose weight.* convenient choice, and tasting delicious so • Focused Energy
you'll want to enjoy it daily. Designed to give you a
wholesome energy boost—
for your mind and body.
• Power Greens
Delivers phytonutrients that you
may be lacking if you don't get
enough greens in your daily diet.
• Digestive Health
Helps you improve irregularity
and stay full longer.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 7
 THE RECIPES

Here’s how to make the delicious, restorative foods you’ll be eating for the next 3 weeks.
You may notice Portion Fix® Container Equivalents—those little colored boxes—listed after each recipe.
You don’t need to worry about those during the 3 Week Yoga Retreat. They are being shown
to remind you that you can incorporate these recipes into other Fix-based eating plans.
If you’re short on time, you can always make Shakeology, the superfood supplement shake
that's Your Daily Dose of Dense Nutrition.
For more information on the Portion Fix Eating Plan or Beachbody's portion-control meal container kit,
please go to FixContainers.com.
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BREAKFAST

Banana Butter Shakeology

Egg and Avo Burrito

Eggs To-Go

Green Berry Shakeology

Green Scramble

Om Oats

Yoga Bowl

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BANANA BUTTER SHAKEOLOGY BREAKFAST
(Makes 1 serving)
Total Time: 10 min. Prep Time: 10 min. Cooking Time: none

1 cup unsweetened almond milk

1 scoop Chocolate (or Chocolate Vegan)
Shakeology
2 tsp. all-natural almond butter
2 Tbsp. raw sunflower seeds
½ large banana, cut into chunks
1 cup ice (optional)

1. Place almond milk, Shakeology, almond butter, sunflower seeds, banana,

and ice (if desired) in blender; cover. Blend until smooth.

CONTAINER EQUIVALENTS (per serving): 1 ½ 1 1 2

NUTRITIONAL INFORMATION (per serving): Calories: 411 Total Fat: 19 g Saturated Fat: 2 g
Cholesterol: 0 mg Sodium: 383 mg Carbohydrates: 40 g Fiber: 10 g Sugars: 15 g Protein: 24 g

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EGG AND AVO BURRITO BREAKFAST
(Makes 1 serving)
Total Time: 19 min. Prep Time: 10 min. Cooking Time: 9 min.

2 large eggs
1 dash ground turmeric
1 dash ground black pepper
1 tsp. olive oil
1 cup sliced mushrooms
½ cup chopped asparagus
(approx. 5 to 6 medium spears)
½ cup fresh spinach, chopped
1 (6-inch) whole wheat tortilla, warm
¼ medium avocado, chopped
2 Tbsp. fresh tomato salsa (pico de gallo)

1. Combine eggs, turmeric, and pepper in a small bowl; whisk to blend.

Set aside.
2. Heat oil in medium nonstick skillet over medium heat.
3. Add mushrooms, asparagus, and spinach; cook, stirring frequently,
for 4 to 5 minutes, or until asparagus is tender-crisp.
4. Add egg mixture, cook over medium-low heat, stirring frequently,
for 2 to 3 minutes, or until eggs are set.
5. Top tortilla with eggs, avocado, and salsa. Wrap up burrito-style (or roll).

CONTAINER EQUIVALENTS (per serving): 1 1 1 1 1

NUTRITIONAL INFORMATION (per serving): Calories: 393 Total Fat: 23 g Saturated Fat: 5 g Tip: Eggs can be served burrito-style inside
Cholesterol: 372 mg Sodium: 483 mg Carbohydrates: 28 g Fiber: 9 g Sugars: 5 g Protein: 21 g tortilla, or with tortilla on the side.

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EGGS TO-GO BREAKFAST
(Makes 12 servings, 2 egg cups each)
Total Time: 50 min. Prep Time: 15 min. Cooking Time: 35 min.

Nonstick cooking spray

1 Tbsp. + 1½ tsp. olive oil
1 medium onion, chopped
4 cups chopped fresh spinach
12 large eggs, lightly beaten
¾ cup unsweetened almond milk
1 tsp. sea salt (or Himalayan salt)
½ tsp. ground black pepper
1 cup roasted red bell peppers, chopped
3½ cups cooked quinoa
3 medium avocados, sliced
12 slices low-sodium sprouted whole-grain bread, toasted
12 cups cubed honeydew melon

1. Preheat oven to 350° F.

2. Prepare twenty-four muffin cups by lining with silicone or paper cupcake liners.
Lightly coat inside of liners with spray. Set aside.
3. Heat oil in medium nonstick skillet over medium-high heat.
4. Add onion; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent.
5. Add spinach; cook, stirring frequently, for 3 to 4 minutes, or until spinach starts to wilt. Remove from heat. Set aside.
6. Combine eggs and almond milk in a medium bowl. Season with salt and pepper; whisk to blend. Set aside.
7. Evenly divide onion mixture, bell peppers, and quinoa between prepared muffin cups.
8. Evenly pour egg mixture over quinoa.
9. Bake for 30 to 35 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.
10. Serve 2 egg cups topped with ¼ avocado. Serve with 1 slice toast, and 1 cup honeydew melon.

CONTAINER EQUIVALENTS (per serving): 1 2 ½ 1

NUTRITIONAL INFORMATION (per serving): Calories: 392 Total Fat: 16 g Saturated Fat: 3 g Tip: Serving size is two egg cups. Freeze leftovers in
Cholesterol: 186 mg Sodium: 436 mg Carbohydrates: 49 g Fiber: 10 g Sugars: 16 g Protein: 15 g serving-sized portions for easy eating in the future.

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GREEN BERRY SHAKEOLOGY BREAKFAST
(Makes 1 serving)
Total Time: 10 min. Prep Time: 10 min. Cooking Time: none

1 cup unsweetened almond milk

1 scoop Greenberry Shakeology
¾ cup fresh or frozen blueberries
2 tsp. extra-virgin organic coconut oil
¼ medium ripe avocado, cut into chunks
1 cup ice

1. Place almond milk, Shakeology, blueberries, oil, avocado, and ice in blender; cover.
Blend until smooth.

CONTAINER EQUIVALENTS (per serving): ½ ½ 1 1 2

NUTRITIONAL INFORMATION (per serving): Calories: 392 Total Fat: 21 g Saturated Fat: 9 g
Cholesterol: 0 mg Sodium: 390 mg Carbohydrates: 35 g Fiber: 11 g Sugars: 17 g Protein: 20 g

13
GREEN SCRAMBLE BREAKFAST
(Makes 1 serving)
Total Time: 24 min. Prep Time: 15 min. Cooking Time: 9 min.

1 tsp. olive oil

¼ medium onion, chopped
1 clove garlic, finely chopped
½ cup sliced zucchini
5 medium asparagus spears, chopped
1 dash sea salt (or Himalayan salt)
2 large eggs, lightly beaten
2 Tbsp. crumbled goat cheese (or feta cheese)
⅛ medium avocado, sliced
2 Tbsp. fresh tomato salsa
(pico de gallo) (optional)
1 slice low-sodium sprouted
whole-grain bread, toasted

1. Heat oil in nonstick skillet over medium heat.

2. Add onion, garlic, zucchini, asparagus, and salt; cook, stirring frequently,
for 3 to 4 minutes, or until asparagus is tender-crisp.
3. Add eggs; cook over medium-low heat, stirring frequently, for 4 to 5 minutes,
or until eggs are set.
4. Top with cheese, avocado, and salsa (if desired); serve with toast.

CONTAINER EQUIVALENTS (per serving): 1 1 1 1 1

NUTRITIONAL INFORMATION (per serving): Calories: 406 Total Fat: 23 g Saturated Fat: 7 g
Cholesterol: 374 mg Sodium: 639 mg Carbohydrates: 29 g Fiber: 8 g Sugars: 6 g Protein: 23 g

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OM OATS BREAKFAST
(Makes 1 serving)
Total Time: 8 hrs. 10 min. Prep Time: 10 min. Cooking Time: none

½ cup dry old-fashioned rolled oats

1 dash sea salt (or Himalayan salt)
½ tsp. ground cinnamon
(or ground cardamom)
1 cup unsweetened almond milk,
divided use
3 Tbsp. unsweetened dried tart cherries,
coarsely chopped
2 Tbsp. slivered raw almonds
1 Tbsp. flaxseeds

1. Place oats, salt, cinnamon, and ½ cup almond milk in a medium bowl;
mix well. Soak, covered, in refrigerator overnight.
2. In the morning, add remaining ½ cup almond milk; mix well.
3. Sprinkle cherries, almonds, and flaxseeds over the top. Enjoy!

Tip: Cherries can be added before soaking overnight.

CONTAINER EQUIVALENTS (per serving): 3 1 ½ The cherries will plump up, and look very different
NUTRITIONAL INFORMATION (per serving): Calories: 409 Total Fat: 17 g Saturated Fat: 1 g than adding dried cherries at the end, but they will
Cholesterol: 0 mg Sodium: 479 mg Carbohydrates: 57 g Fiber: 12 g Sugars: 19 g Protein: 12 g give the oatmeal a lot of added flavor.

15
YOGA BOWL BREAKFAST
(Makes 1 serving)
Total Time: 27 min. Prep Time: 10 min. Cooking Time: 17 min.

⅔ cup water
⅓ cup dry quinoa
1 dash sea salt (or Himalayan salt)
⅓ cup unsweetened almond milk
1 tsp. raw honey (or pure maple syrup)
½ tsp. ground cinnamon
1 cup chopped apples (approx. 1 small apple)
2 Tbsp. chopped raw walnuts

1. Bring water, quinoa, and salt to a boil in medium saucepan

over medium-high heat.
2. Reduce heat to low; gently boil, covered, for 10 to 12
minutes or until liquid is absorbed. Remove from heat.
3. Add almond milk; mix well.
4. Place in a serving bowl; top with honey, cinnamon,
apples, and walnuts; serve immediately.

CONTAINER EQUIVALENTS (per serving): 1 2½ 1

NUTRITIONAL INFORMATION (per serving): Calories: 405 Total Fat: 14 g Saturated Fat: 1 g
Cholesterol: 0 mg Sodium: 331 mg Carbohydrates: 63 g Fiber: 9 g Sugars: 19 g Protein: 11 g

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LUNCH

Avo-Licious Salad

Classic Greek Salad with Shrimp

Creamy Apple and Walnut Salad

Eastern Salad

Kale Caesar Salad with Garlic Croutons

The Complete Chopped

Yoga Wrap

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AVO-LICIOUS SALAD LUNCH
(Makes 1 serving)
Total Time: 15 min. Prep Time: 15 min. Cooking Time: none

¼ medium avocado, chopped

2 medium tomatoes, chopped
1 bunch green onions, chopped
(approx. 6 medium)
½ medium yellow bell pepper, chopped
1 medium carrot, chopped
2 Tbsp. finely chopped fresh cilantro
2 tsp. extra-virgin olive oil
2 tsp. balsamic vinegar
2 cups mixed salad greens
2 Tbsp. raw sunflower seeds

1. Combine avocado, tomatoes, green onions, bell pepper, carrot,

cilantro, oil, and vinegar in a medium bowl; toss gently to blend.
2. Place greens on a serving plate; top with avocado mixture.
3. Sprinkle sunflower seeds on top; serve immediately.

CONTAINER EQUIVALENTS (per serving): 3 1 1 2

NUTRITIONAL INFORMATION (per serving): Calories: 398 Total Fat: 25 g Saturated Fat: 3 g
Cholesterol: 0 mg Sodium: 104 mg Carbohydrates: 41 g Fiber: 14 g Sugars: 17 g Protein: 11 g

18
CLASSIC GREEK SALAD WITH SHRIMP LUNCH
(Makes 1 serving)
Total Time: 15 min. Prep Time: 15 min. Cooking Time: none

1 cup chopped cucumber

1 cup chopped tomato
¼ cup chopped green bell pepper
¼ cup sliced red onion
5 medium Kalamata olives,
pitted, cut in half
1 Tbsp. extra-virgin olive oil
2 Tbsp. red wine vinegar (or balsamic vinegar)
½ tsp. dried oregano leaves
5 oz. cooked shrimp
2 Tbsp. crumbled feta cheese

1. Combine cucumber, tomato, bell pepper, onion, and olives

in a medium bowl; mix well.
2. Add oil, vinegar, and oregano; toss gently to blend.
3. Top with shrimp; sprinkle with cheese and serve.

CONTAINER EQUIVALENTS (per serving): 2 1 ½ ½ 3

NUTRITIONAL INFORMATION (per serving): Calories: 414 Total Fat: 23 g Saturated Fat: 5 g
Cholesterol: 186 mg Sodium: 750 mg Carbohydrates: 18 g Fiber: 4 g Sugars: 9 g Protein: 31 g

19
CREAMY APPLE AND WALNUT SALAD LUNCH
(Makes 1 serving)
Total Time: 15 min. Prep Time: 15 min. Cooking Time: none

2 Tbsp. canned coconut milk

1 tsp. raw honey
1 tsp. finely chopped lemon peel (lemon zest)
1 Tbsp. fresh lemon juice
¾ cup cooked shredded chicken breast
1 medium Granny Smith apple,
cored, chopped
2 medium celery stalks, chopped
1 Tbsp. raw walnut pieces
2 Tbsp. finely chopped flat leaf (Italian) parsley
Sea salt (or Himalayan salt) and
ground black pepper (to taste; optional)
4 leaves Bibb (or butter) lettuce

1. To make dressing, combine coconut milk, honey, lemon peel, and lemon juice
in a small bowl; whisk to blend. Set aside.
2. Combine chicken, apple, celery, walnuts, and parsley in a medium bowl;
toss gently to blend.
3. Drizzle with dressing. Season with salt and pepper (if desired);
toss gently to blend.
4. Place lettuce on a serving plate; top with apple mixture.

CONTAINER EQUIVALENTS (per serving): 1½ 1 1 1

NUTRITIONAL INFORMATION (per serving): Calories: 393 Total Fat: 13 g Saturated Fat: 6 g
Cholesterol: 89 mg Sodium: 441 mg Carbohydrates: 35 g Fiber: 8 g Sugars: 24 g Protein: 37 g Tip: Apples can be peeled if you prefer.

20
EASTERN SALAD LUNCH
(Makes 1 serving)
Total Time: 20 min. Prep Time: 20 min. Cooking Time: none

3 Tbsp. rice vinegar

2 tsp. reduced-sodium tamari soy sauce
½ clove garlic, finely chopped
1 tsp. all-natural smooth peanut butter
1 tsp. raw honey
¼ cup cooked soba noodles
1 cup shredded Napa cabbage
½ cup shredded carrots
½ cup thinly sliced red bell pepper
¼ cup shelled edamame
1 green onion, thinly sliced
¼ cup chopped fresh cilantro
¾ cup cooked shredded chicken breast

1. To make dressing, combine vinegar, soy sauce, garlic, peanut butter,

and honey in a small bowl; whisk to blend. Set aside.
2. Combine noodles, cabbage, carrots, bell pepper, and edamame in a medium
serving bowl; mix well.
3. Drizzle with dressing; toss gently to blend.
4. Top with green onion, cilantro, and chicken; serve immediately.

CONTAINER EQUIVALENTS (per serving): 1½ 1½ 1 1

NUTRITIONAL INFORMATION (per serving): Calories: 406 Total Fat: 8 g Saturated Fat: 2 g
Cholesterol: 89 mg Sodium: 645 mg Carbohydrates: 38 g Fiber: 8 g Sugars: 19 g Protein: 43 g

21
KALE CAESAR SALAD WITH GARLIC CROUTONS LUNCH
(Makes 1 serving)
Total Time: 27 min. Prep Time: 10 min. Cooking Time: 17 min.

2¼ tsp. olive oil, divided use

2 cloves garlic, finely chopped, divided use
1 slice low-sodium sprouted whole-grain bread,
cut into 1-inch cubes
½ tsp. large egg yolk, pasteurized*
¼ tsp. Dijon mustard
¼ tsp. anchovy paste (optional)
1 Tbsp. fresh lemon juice
Sea salt (or Himalayan salt)
and ground black pepper (to taste; optional)
3 cups raw kale, torn (or cut) into bite-sized pieces
¼ cup shaved Parmesan cheese

1. Preheat oven to 350º F.

2. To make croutons, combine ½ tsp. oil and half of garlic in a small bowl; mix well.
3. Add bread; mix well.
4. Spread bread evenly on baking sheet. Bake for 15 to 17 minutes, turning once, until
crisp and golden brown. Set aside to cool.
5. While croutons are baking, make dressing by placing egg yolk, mustard, remaining
half of garlic, anchovy paste (if desired), and lemon juice in a small bowl. Season
with salt and pepper (if desired); whisk until well blended.
6. Slowly add remaining 1¾ tsp. oil, whisking continuously, until well mixed.
7. Place kale in a medium serving bowl.
8. Drizzle with dressing; toss gently to blend.
9. Sprinkle with croutons and cheese.

CONTAINER EQUIVALENTS (per serving): 3 1 1 1

NUTRITIONAL INFORMATION (per serving): Calories: 390 Total Fat: 21 g Saturated Fat: 6 g
Cholesterol: 46 mg Sodium: 592 mg Carbohydrates: 35 g Fiber: 7 g Sugars: 1 g Protein: 20 g

*Consuming raw or undercooked meats, poultry, seafood, shellfish, eggs, or unpasteurized milk may increase your risk of foodborne illness.
22
THE COMPLETE CHOPPED LUNCH
(Makes 1 serving)
Total Time: 1 hr. 15 min. Prep Time: 15 min. Cooking Time: none

¼ cup chickpeas (garbanzo beans),

drained, rinsed
½ cup cooked quinoa, cooled
½ cup chopped cucumber
½ cup cherry tomatoes, halved
¼ cup chopped fresh flat leaf (Italian) parsley
¼ cup chopped red onion
1 pinch sea salt (or Himalayan salt)
2 Tbsp. fresh lemon juice
1 Tbsp. extra-virgin olive oil
1 Tbsp. pine nuts

1. Combine chickpeas, quinoa, cucumber, tomatoes, parsley, onion, salt,

lemon juice, and oil in a large serving bowl; toss gently to blend.
2. Refrigerate, covered, for at least 1 hour, or until chilled.
3. Top with pine nuts; serve.

CONTAINER EQUIVALENTS (per serving): 1 2 ½ 3

NUTRITIONAL INFORMATION (per serving): Calories: 380 Total Fat: 21 g Saturated Fat: 3 g
Cholesterol: 0 mg Sodium: 245 mg Carbohydrates: 42 g Fiber: 9 g Sugars: 7 g Protein: 9 g

23
YOGA WRAP LUNCH
(Makes 1 serving)
Total Time: 22 min. Prep Time: 15 min. Cooking Time: 7 min.

1 tsp. extra-virgin organic coconut oil, melted

4 oz. tempeh, cut into strips
¼ tsp. ground cumin
1 dash sea salt (or Himalayan salt)
2 Tbsp. prepared hummus
⅛ medium ripe avocado, mashed
1 (6-inch) whole wheat tortilla (or spinach wrap)
2 Bibb (or butter, or romaine) lettuce leaves
¼ medium red bell pepper, sliced

1. Heat oil in medium skillet over medium heat.

2. Add tempeh. Season with cumin and salt; cook for 2 to 3 minutes
on each side. Set aside.
3. Combine hummus and avocado in a medium bowl; mix well.
4. Spread hummus mixture on tortilla. Top with lettuce, bell pepper,
and tempeh.
5. Fold burrito-style (or roll); serve immediately.

CONTAINER EQUIVALENTS (per serving): 1 1 1 1

NUTRITIONAL INFORMATION (per serving): Calories: 398 Total Fat: 17 g Saturated Fat: 6 g Tip: You can also use butter lettuce leaves as the
Cholesterol: 0 mg Sodium: 632 mg Carbohydrates: 42 g Fiber: 7 g Sugars: 2 g Protein: 20 g wrap instead of tortilla, if you like!

24
DINNER

Elise’s Simple Stir-Fry

Faith Bake

Green and White

Roasted Spaghetti Squash Medley

Baked Sesame Chicken

Ted Power

Vytas' Reality Rice

25
ELISE’S SIMPLE STIR-FRY DINNER
(Makes 4 servings, 2 cups each)
Total Time: 25 min. Prep Time: 15 min. Cooking Time: 10 min.

¼ cup reduced-sodium tamari soy sauce

6 Tbsp. water, divided use
2 Tbsp. tapioca starch (or cornstarch,
preferably GMO-free), divided use
1 tsp. raw honey
1¼ lbs. raw medium shrimp, peeled and deveined
2 Tbsp. extra-virgin organic coconut oil, divided use
6 cups raw broccoli florets
2 cloves garlic, chopped
1 thin slice fresh ginger, peeled, finely chopped
3 cups cooked brown rice, warm

1. Combine soy sauce, 4 Tbsp. water, 1 Tbsp. tapioca, and honey in a small bowl;
mix well. Set aside.
2. Combine remaining 2 Tbsp. water and remaining 1 Tbsp. tapioca in a large bowl;
mix well. Add shrimp. Toss gently to coat.
3. Heat 1 Tbsp. oil in large skillet over medium-high heat.
4. Add shrimp; cook, stirring frequently, for 2 minutes, or until pink. Place in large bowl. Keep warm.
5. Heat remaining 1 Tbsp. oil in skillet over medium-high heat.
6. Add broccoli, garlic, and ginger; cook, stirring frequently, for 2 to 3 minutes.
Place broccoli mixture in shrimp bowl. Keep warm.
7. Add soy sauce mixture to skillet; cook, stirring constantly, over medium-high heat
for 10 seconds, or until thickened.
8. Return shrimp and broccoli mixture to skillet; cook, stirring frequently, for 1 to 2 minutes,
or until well mixed and heated through.
9. Divide evenly into four servings; serve each with ¾ cup rice.

CONTAINER EQUIVALENTS (per serving): 1½ 2 ½ 1½

NUTRITIONAL INFORMATION (per serving): Calories: 400 Total Fat: 9 g Saturated Fat: 6 g
Cholesterol: 138 mg Sodium: 837 mg Carbohydrates: 48 g Fiber: 3 g Sugars: 2 g Protein: 31 g

26
FAITH BAKE DINNER
(Makes 4 servings, 2 ½ cups each)
Total Time: 1 hr. 15 min. Prep Time: 20 min. Cooking Time: 45 min.

4 medium beets, chopped

2 cups chopped yams
2 tsp. olive oil, divided use
½ tsp. sea salt (or Himalayan salt), divided use
½ tsp. ground black pepper, divided use
½ tsp. garlic powder, divided use
1 cup chopped zucchini
10 medium asparagus spears, trimmed,
cut into 1-inch pieces
4 cups cooked quinoa (or brown rice), warm
2 Tbsp. toasted sesame seeds

1. Preheat oven to 425º F.

2. Combine beets, yams, 1 tsp. oil, ¼ tsp. salt, ¼ tsp. pepper, and ¼ tsp. garlic powder
in large mixing bowl; toss to blend.
3. Place beet mixture in large baking pan. Bake for 30 minutes, stirring after 15 minutes.
4. While beets are baking, combine zucchini, asparagus, remaining 1 tsp. oil, remaining ¼ tsp.
salt, remaining ¼ tsp. pepper, and remaining ¼ tsp. garlic powder. Set aside.
5. Add zucchini mixture to beet mixture; mix well.
6. Continue baking for 15 minutes, stirring after 8 minutes. Remove from oven;
allow to rest for 10 minutes.
7. Serve on top of quinoa; sprinkle with sesame seeds.

CONTAINER EQUIVALENTS (per serving): 1 3½ 1

NUTRITIONAL INFORMATION (per serving): Calories: 404 Total Fat: 9 g Saturated Fat: 1 g
Cholesterol: 0 mg Sodium: 374 mg Carbohydrates: 72 g Fiber: 12 g Sugars: 7 g Protein: 13 g

27
GREEN AND WHITE DINNER
(Makes 1 serving)
Total Time: 31 min. Prep Time: 15 min. Cooking Time: 16 min.

½ medium zucchini
½ medium carrot
2 tsp. olive oil, divided use
2 cloves garlic, finely chopped
Sea salt (or Himalayan salt), divided use
8 oz. raw sole fillet
½ tsp. ground turmeric
Ground black pepper (to taste; optional)
½ cup cooked quinoa, warm

1. To make zucchini noodles, cut zucchini into thin lengthwise strips using a
vegetable peeler. Turn zucchini slightly after cutting each strip to work evenly
around the outside, stopping when you hit the seeds at the core. Discard cores.
Cut slices lengthwise into strips resembling spaghetti. Set aside.
2. Cut carrot the same as zucchini. Set aside.
3. Heat 1 tsp. oil in medium skillet over medium heat.
4. Add garlic; cook, stirring frequently, for 2 to 3 minutes, or until garlic browns slightly.
5. Add zucchini, carrot, and salt; cook, stirring frequently, for 3 to 5 minutes,
or until vegetables are cooked to desired doneness. Remove from heat.
6. Sprinkle sole with turmeric. Season with additional salt and pepper (if desired). Set aside.
7. Heat remaining 1 tsp. oil in small skillet over medium heat.
8. Add sole; cook for 2 to 3 minutes on each side, or until sole flakes easily when tested
with a fork.
9. Place quinoa on a serving plate; top with zucchini and carrot noodles and sole.
10. Serve immediately.

CONTAINER EQUIVALENTS (per serving): 1 1 1 2 Tip: A spiralizer is an inexpensive tool that cuts fresh
NUTRITIONAL INFORMATION (per serving): Calories: 395 Total Fat: 16 g Saturated Fat: 1 g veggies into noodles. You can use a spiralizer to
Cholesterol: 101 mg Sodium: 848 mg Carbohydrates: 28 g Fiber: 5 g Sugars: 4 g Protein: 34 g cut the zucchini and carrot in this recipe.

28
ROASTED SPAGHETTI SQUASH MEDLEY DINNER
(Makes 2 servings, approx. 2½ cups squash and 1 cup of veggies each)
Total Time: 1 hr. 6 min. Prep Time: 24 min. Cooking Time: 42 min.

1 medium spaghetti squash, cut in half lengthwise

7 tsp. olive oil, divided use
1 tsp. garlic, finely chopped (approx. 2 to 3 cloves)
2 cups broccoli, chopped
2 cups mushrooms, sliced
2 cups fresh spinach, chopped
Sea salt (or Himalayan salt)
and ground black pepper (to taste; optional)
¼ cup crumbled feta cheese
2 Tbsp. roasted pumpkin seeds

1. Preheat oven to 375º F.

2. Remove seeds and membrane from squash; Place squash, cut side up,
on baking sheet. Brush with 3 tsp. oil and garlic. Place cut side down.
3. Bake for 30 to 35 minutes, or until tender. Set aside to cool slightly.
4. While squash is cooling, heat remaining 4 tsp. oil in medium skillet
over medium-high heat.
5. Add broccoli; cook, stirring frequently, for 2 minutes.
6. Add mushrooms and spinach; cook, stirring frequently, for 3 to 4 minutes,
or until broccoli is tender-crisp.
7. Season with salt and pepper (if desired).
8. Separate squash strands with a fork; evenly divide between two serving plates.
9. Top squash evenly with broccoli mixture, cheese, and pumpkin seeds.

Tips: 1. Spaghetti squash is done when the insides scoop out

easily with a fork, creating spaghetti-like “noodles.”
CONTAINER EQUIVALENTS (per serving): 5 ½ ½ 3½
2. You can also spoon baked spaghetti squash noodles back into
NUTRITIONAL INFORMATION (per serving): Calories: 391 Total Fat: 26 g Saturated Fat: 5 g squash shells, using the shell as a “bowl.” Top with broccoli
Cholesterol: 17 mg Sodium: 471 mg Carbohydrates: 34 g Fiber: 7 g Sugars: 12 g Protein: 13 g mixture, cheese, and pumpkin seeds. Makes a fun presentation!

29
BAKED SESAME CHICKEN DINNER
(Makes 4 servings, 1 chicken breast, approx. 1 cup spinach, and ½ cup rice each)
Total Time: 34 min. Prep Time: 10 min. Cooking Time: 24 min.

4 (5 oz.) each raw chicken breasts, boneless, skinless

4 tsp. olive oil, divided use
2 tsp. ground smoked paprika
½ tsp. sea salt (or Himalayan salt), divided use
1 clove garlic, finely chopped
8 cups fresh spinach
2 cups cooked brown rice, warm
¼ cup sesame seeds

1. Preheat oven to 375° F.

2. Place chicken in ovenproof dish.
3. Drizzle evenly with 2 tsp. oil. Season with paprika and ¼ tsp. salt.
4. Bake for 15 to 20 minutes, or until chicken is no longer pink in the middle and
juices run clear.
5. While chicken is cooking; heat remaining 2 tsp. oil in medium nonstick skillet
over medium heat.
6. Add garlic; cook for 1 minute, or until fragrant.
7. Add spinach and remaining ¼ tsp. salt; cook, stirring constantly,
for 2 minutes, or until spinach is just wilted.
8. Evenly divide spinach between four serving plates. Top with chicken breast.
Serve with rice; sprinkle chicken and rice evenly with sesame seeds.

CONTAINER EQUIVALENTS (per serving): 1 1 1 ½ 1

NUTRITIONAL INFORMATION (per serving): Calories: 391 Total Fat: 14 g Saturated Fat: 2 g
Cholesterol: 103 mg Sodium: 497 mg Carbohydrates: 29 g Fiber: 5 g Sugars: 1 g Protein: 38 g

30
TED POWER DINNER
(Makes 1 serving)
Total Time: 39 min. Prep Time: 15 min. Cooking Time: 24 min.

½ medium sweet potato, cut into wedges

3 tsp. olive oil, divided use
1 dash ground nutmeg
¼ tsp. sea salt (or Himalayan salt), divided use
¼ tsp. ground black pepper
(to taste; optional), divided use
4 oz. raw wild-caught salmon fillet
1 Tbsp. finely ground raw almonds
2 cloves garlic, finely chopped
4 lemon slices (for garnish; optional)
Fresh parsley leaves (for garnish; optional)

1. Preheat oven to 375º F.

2. Place sweet potato in a medium bowl. Drizzle with 2 tsp. oil. Season with nutmeg,
1 dash salt and 1 dash pepper (if desired); toss gently to blend. Place on baking sheet.
3. Bake for 10 to 12 minutes, turning once, or until tender-crisp.
4. While sweet potato is baking, coat salmon fillet with almonds. Set aside.
5. Heat remaining 1 tsp. oil in medium skillet over medium-high heat.
6. Add garlic; cook, stirring frequently, for 1 minute, or until garlic browns slightly.
7. Add salmon; cook for approximately 3 to 5 minutes on each side, or salmon flakes
easily when tested with a fork.
8. Season salmon with remaining 1 dash salt and remaining 1 dash pepper (if desired).
9. Transfer sweet potato and salmon to a serving plate; garnish with lemon slices and parsley
(if desired).

CONTAINER EQUIVALENTS (per serving): 1 1 ½ 3

NUTRITIONAL INFORMATION (per serving): Calories: 386 Total Fat: 24 g Saturated Fat: 3 g
Cholesterol: 62 mg Sodium: 657 mg Carbohydrates: 18 g Fiber: 3 g Sugars: 3 g Protein: 25 g

31
VYTAS’ REALITY RICE DINNER
(Makes 4 servings, approx. 1¾ cups each)
Total Time: 30 min. Prep Time: 15 min. Cooking Time: 15 min.

1 Tbsp. extra-virgin organic coconut oil

1 cup chopped onions
1 cup finely chopped carrots
8 large eggs, lightly beaten
3 cups cooked brown rice, cooled
1 cup frozen peas
3 Tbsp. reduced-sodium tamari soy sauce
2 green onions, thinly sliced
(for garnish; optional)

1. Heat oil in large nonstick skillet over medium heat.

2. Add onions and carrots; cook, stirring frequently, for 6 to 7 minutes,
or until vegetables begin to soften. Remove vegetables from pan.
Set aside.
3. Add eggs to skillet; cook over medium-low heat, stirring frequently,
for 2 to 3 minutes, or until eggs start to set.
4. Add onion mixture, rice, peas, and soy sauce; cook, stirring
frequently, for 3 to 4 minutes, or until heated through.
5. Divide evenly into four serving bowls; garnish evenly with green
onions (if desired).

CONTAINER EQUIVALENTS (per serving): 1 2 1 1

NUTRITIONAL INFORMATION (per serving): Calories: 402 Total Fat: 15 g Saturated Fat: 6 g
Cholesterol: 372 mg Sodium: 605 mg Carbohydrates: 48 g Fiber: 6 g Sugars: 6 g Protein: 19 g

32
SNACKS 150 CAL

Berry, Lemon, and Basil Shakeology

Kale Chips

Avocado and Gomasio

Chilled Cucumber Soup

Chocolate Cinnamon Shakeology

Cucumber and Tomato Salad

Mojito Shakeology

A plain serving of Shakeology mixed with

water can also count as a 150-calorie snack.

33
BERRY, LEMON, AND BASIL SHAKEOLOGY SNACKS 150 CAL
(Makes 1 serving)
Total Time: 10 min. Prep Time: 10 min. Cooking Time: none

¾ cup water
¼ cup fresh lemon juice
1 scoop Strawberry (or Tropical Strawberry Vegan)
Shakeology
¼ cup fresh basil leaves
1 cup ice

1. Place water, lemon juice, Shakeology, basil, and ice in blender; cover.
Blend until smooth.

CONTAINER EQUIVALENTS (per serving): 1

NUTRITIONAL INFORMATION (per serving): Calories: 146 Total Fat: 1 g Saturated Fat: 0 g
Cholesterol: 5 mg Sodium: 132 mg Carbohydrates: 19 g Fiber: 3 g Sugars: 9 g Protein: 17 g

34
KALE CHIPS SNACKS 150 CAL
(Makes 1 serving, approx. 2 to 3 cups)
Total Time: 24 min. Prep Time: 10 min. Cooking Time: 14 min.

3 oz. raw kale leaves

(approx. ½ bunch or 6 large leaves)
Parchment paper
1½ tsp. olive oil
2 Tbsp. nutritional yeast

1. Preheat oven to 350° F.

2. Remove kale leaves from stems. Tear leaves into bite-sized pieces.
Discard stems.
3. Wash and thoroughly dry kale with a salad spinner or paper towel.
4. Line large baking sheet with parchment paper. Set aside.
5. Combine kale, oil, and yeast in a medium bowl; toss gently to blend.
6. Arrange kale on prepared baking sheet in a single layer.
7. Bake for 12 to 14 minutes, or until crisp.
8. Transfer onto a wire rack or paper towels; cool.

CONTAINER EQUIVALENTS (per serving): 1 ½ 1

NUTRITIONAL INFORMATION (per serving): Calories: 155 Total Fat: 8 g Saturated Fat: 1
Cholesterol: 0 mg Sodium: 36 mg Carbohydrates: 17 g Fiber: 6 g Sugars: 2 g Protein: 10 g

35
AVOCADO AND GOMASIO SNACKS 150 CAL
(Makes 1 serving)
Total Time: 20 min. Prep Time: 5 min. Cooking Time: 5 min.

1½ tsp. sesame seeds

1½ tsp. chopped dried wakame seaweed
1 dash sea salt (or Himalayan salt)
1 dash garlic powder
¼ medium ripe avocado, sliced
1 tsp. extra-virgin olive oil

1. To make gomasio, heat sesame seeds in small skillet over low

heat, stirring frequently, for 3 to 5 minutes, or until they turn
golden brown and begin to pop. Remove from heat. Cool for
10 minutes.
2. Place sesame seeds, seaweed, salt, and garlic powder in a small
food processor. Pulse until most seeds are cracked open. Be careful
not to grind to a smooth consistency; you want some of the texture
of the seeds to remain. Set aside.
3. Place avocado on a serving plate. Drizzle with oil and sprinkle
with gomasio.

CONTAINER EQUIVALENTS (per serving): 1 1

NUTRITIONAL INFORMATION (per serving): Calories: 147 Total Fat: 14 g Saturated Fat: 2 g Tip: Sesame seed mixture can also be crushed using a mortar
Cholesterol: 0 mg Sodium: 382 mg Carbohydrates: 16 g Fiber: 12 g Sugars: 1 g Protein: 5 g and pestle, a spice grinder, or a clean coffee grinder.

36
CHILLED CUCUMBER SOUP SNACKS 150 CAL
(Makes 4 servings, approx. 1½ cups each)
Total Time: 1 hr. 20 min. Prep Time: 20 min. Cooking Time: none

4 medium cucumbers, peeled, chopped

1 large zucchini, chopped
1 clove garlic, finely chopped
½ medium avocado, chopped
1 green onion, chopped
¼ cup chopped fresh parsley
½ cup canned coconut milk
1½ cups water
½ tsp. sea salt (or Himalayan salt)

1. Place cucumbers, zucchini, garlic, avocado, green onion, parsley,

coconut milk, water, and salt in food processor; pulse until smooth.
2. Refrigerate, covered, for 1 hour; serve.

CONTAINER EQUIVALENTS (per serving): 1 1

NUTRITIONAL INFORMATION (per serving): Calories: 139 Total Fat: 9 g Saturated Fat: 4 g
Cholesterol: 0 mg Sodium: 318 mg Carbohydrates: 12 g Fiber: 4 g Sugars: 6 g Protein: 3 g

37
CHOCOLATE CINNAMON SHAKEOLOGY SNACKS 150 CAL
(Makes 1 serving)
Total Time: 10 min. Prep Time: 10 min. Cooking Time: none

1 cup water
1 scoop Chocolate (or Chocolate Vegan)
Shakeology
½ tsp. ground cinnamon
1 cup ice

1. Place water, Shakeology, cinnamon, and ice in blender; cover.

Blend until smooth.

CONTAINER EQUIVALENTS (per serving): 1

NUTRITIONAL INFORMATION (per serving): Calories: 153 Total Fat: 2 g Saturated Fat: 1 g
Cholesterol: 0 mg Sodium: 163 mg Carbohydrates: 18 g Fiber: 7 g Sugars: 6 g Protein: 17 g

38
CUCUMBER AND TOMATO SALAD SNACKS 150 CAL
(Makes 1 serving )
Total Time: 10 min. Prep Time: 10 min. Cooking Time: none

½ cup chopped cucumber

1 medium tomato, chopped
1 green onion, sliced
¼ medium avocado, chopped
½ tsp. extra-virgin olive oil
½ tsp. red wine vinegar
(or balsamic vinegar)
Sea salt (or Himalayan salt)
and ground black pepper
(to taste; optional)

1. Combine cucumber, tomato, green onion, and avocado in

a medium bowl; toss gently to blend.
2. Drizzle with oil and vinegar. Season with salt and pepper
(if desired); toss gently to blend.

CONTAINER EQUIVALENTS (per serving): 1 1 ½

NUTRITIONAL INFORMATION (per serving): Calories: 137 Total Fat: 10 g Saturated Fat: 1 g
Cholesterol: 0 mg Sodium: 299 mg Carbohydrates: 12 g Fiber: 6 g Sugars: 5 g Protein: 3 g

39
MOJITO SHAKEOLOGY SNACKS 150 CAL
(Makes 1 serving)
Total Time: 10 min. Prep Time: 10 min. Cooking Time: none

1 cup water
1 scoop Vanilla Shakeology
3 Tbsp. fresh lime juice
1 tsp. pure coconut extract
10 fresh mint leaves
1 cup ice

1. Place water, Shakeology, lime juice, extract, mint, and ice in blender; cover.
Blend until smooth.

CONTAINER EQUIVALENTS (per serving): 1

NUTRITIONAL INFORMATION (per serving): Calories: 154 Total Fat: 2 g Saturated Fat: 0 g
Cholesterol: 5 mg Sodium: 214 mg Carbohydrates: 19 g Fiber: 3 g Sugars: 8 g Protein: 16 g

40
SNACKS 300 CAL

Banana Latte Shakeology

Deviled Eggs

Choco-Berry Vegan Shakeology

Go-Green Salad

Mediterranean Wrap

Rich Avocado Toast

Strawberry Herb Shakeology

41
BANANA LATTE SHAKEOLOGY SNACKS 300 CAL
(Makes 1 serving)
Total Time: 10 min. Prep Time: 10 min. Cooking Time: none

1 cup unsweetened almond milk

1 scoop Café Latte Shakeology
2 tsp. all-natural smooth peanut butter
½ large banana, cut into chunks
1 cup ice

1. Place almond milk, Shakeology, peanut butter, banana,

and ice in blender; cover. Blend until smooth.

CONTAINER EQUIVALENTS (per serving): 1 ½ 1 2

NUTRITIONAL INFORMATION (per serving): Calories: 313 Total Fat: 11 g Saturated Fat: 2 g
Cholesterol: 5 mg Sodium: 420 mg Carbohydrates: 38 g Fiber: 8 g Sugars: 16 g Protein: 20 g

42
DEVILED EGGS SNACKS 300 CAL
(Makes 1 serving, 4 egg halves each)
Total Time: 10 min. Prep Time: 10 min. Cooking Time: none

2 large hard-boiled eggs, cut in half lengthwise,

yolks and whites separated
2 Tbsp. finely chopped red onion
1 Tbsp. sweet pickle relish
1 tsp. Dijon mustard
1 Tbsp. olive oil mayonnaise
Ground black pepper (to taste; optional)
Ground paprika (to taste; optional)

1. Place egg yolks, onion, pickle relish, mustard, mayonnaise, and pepper (if desired)
in a medium bowl; mash until smooth.
2. Spoon mixture into egg white halves; sprinkle with paprika (if desired).

CONTAINER EQUIVALENTS (per serving): 1 3

NUTRITIONAL INFORMATION (per serving): Calories: 290 Total Fat: 22 g Saturated Fat: 5 g
Cholesterol: 378 mg Sodium: 444 mg Carbohydrates: 9 g Fiber: 1 g Sugars: 6 g Protein: 13 g

43
 SNACKS 300 CAL
CHOCO-BERRY VEGAN SHAKEOLOGY
(Makes 1 serving)
Total Time: 10 min. Prep Time: 10 min. Cooking Time: none

1 cup unsweetened almond milk

1 scoop Chocolate Vegan (or Chocolate)
Shakeology
1 cup fresh or frozen blueberries
1 cup ice

1. Place almond milk, Shakeology, blueberries,

and ice in blender; cover. Blend until smooth.

CONTAINER EQUIVALENTS (per serving): 1 ½ 1

NUTRITIONAL INFORMATION (per serving): Calories: 293 Total Fat: 7 g Saturated Fat: 1 g
Cholesterol: 0 mg Sodium: 437 mg Carbohydrates: 41 g Fiber: 9 g Sugars: 22 g Protein: 18 g

44
GO-GREEN SALAD SNACKS 300 CAL
(Makes 1 serving)
Total Time: 15 min. Prep Time: 15 min. Cooking Time: none

2 tsp. extra-virgin olive oil

1 Tbsp. red wine vinegar
1 tsp. Dijon mustard
¼ tsp. ground black pepper
2 cloves garlic, finely chopped (optional)
½ tsp. finely chopped fresh dill
2 cups Bibb (or butter) lettuce,
torn (or cut) into bite-sized pieces
½ cup fresh baby spinach
½ cup chopped raw broccoli florets
¼ cup alfalfa sprouts
¼ cup sliced cucumber
¼ cup sliced celery
¼ cup sliced green bell pepper
¼ medium avocado, chopped
1 cup cubed cantaloupe

1. To make dressing, combine oil, vinegar, mustard, pepper, garlic

(if desired), and dill in a small mixing bowl; whisk to blend. Set aside.
2. Combine lettuce, spinach, broccoli, alfalfa sprouts, cucumber, celery,
bell pepper, and avocado in a large serving bowl; toss gently to blend.
3. Drizzle dressing over salad; toss gently to blend.
4. Serve salad with cantaloupe.

CONTAINER EQUIVALENTS (per serving): 1 1½ 1 2

NUTRITIONAL INFORMATION (per serving): Calories: 280 Total Fat: 17 g Saturated Fat: 2 g
Cholesterol: 0 mg Sodium: 230 mg Carbohydrates: 29 g Fiber: 8 g Sugars: 16 g Protein: 7 g

45
MEDITERRANEAN WRAP SNACKS 300 CAL
(Makes 1 serving)
Total Time: 10 min. Prep Time: 10 min. Cooking Time: none

1 (6-inch) whole wheat tortilla

¼ medium avocado, mashed
1 cup shredded romaine lettuce
1 cup cherry tomatoes, halved
5 medium Kalamata olives, pitted
1 tsp. extra-virgin olive oil
1 Tbsp. balsamic vinegar

1. Spread tortilla with avocado.

2. Top with lettuce, tomatoes, and olives.
3. Drizzle with oil and vinegar.
4. Fold burrito-style (or roll); serve immediately.

CONTAINER EQUIVALENTS (per serving): 1 1 1 ½ 1

NUTRITIONAL INFORMATION (per serving): Calories: 286 Total Fat: 18 g Saturated Fat: 3 g
Cholesterol: 0 mg Sodium: 570 mg Carbohydrates: 29 g Fiber: 7 g Sugars: 8 g Protein: 4 g

46
RICH AVOCADO TOAST SNACKS 300 CAL
(Makes 1 serving)
Total Time: 10 min. Prep Time: 10 min. Cooking Time: none

¼ medium ripe avocado, mashed

1 dash sea salt (or Himalayan salt)
1 dash ground black pepper
1 dash crushed red pepper flakes (optional)
1 tsp. fresh lemon juice
1 slice low-sodium sprouted whole-grain
bread, toasted
1 tsp. extra-virgin olive oil (or coconut oil)
2 Tbsp. raw pumpkin seeds

1. Combine avocado, salt, pepper, pepper flakes (if desired), and lemon juice
in a medium bowl; mash until well mixed and slightly chunky.
2. Drizzle toast with oil; top with avocado mixture and pumpkin seeds;
serve immediately.

CONTAINER EQUIVALENTS (per serving): 1 1 1

NUTRITIONAL INFORMATION (per serving): Calories: 293 Total Fat: 20 g Saturated Fat: 2 g
Cholesterol: 0 mg Sodium: 290 mg Carbohydrates: 21 g Fiber: 7 g Sugars: 0 g Protein: 10 g

47
STRAWBERRY HERB SHAKEOLOGY SNACKS 300 CAL
(Makes 1 serving)
Total Time: 10 min. Prep Time: 10 min. Cooking Time: none

1 cup unsweetened almond milk

1 scoop Strawberry (or Tropical Strawberry Vegan)
Shakeology
¼ cup coarsely chopped fresh cilantro
¼ medium avocado, cut into chunks
1½ tsp. raw sunflower seeds
1 cup ice

1. Place almond milk, Shakeology, cilantro, avocado, sunflower seeds,

and ice in blender; cover. Blend until smooth.

CONTAINER EQUIVALENTS (per serving): ½ 1 1

NUTRITIONAL INFORMATION (per serving): Calories: 279 Total Fat: 14 g Saturated Fat: 1 g
Cholesterol: 5 mg Sodium: 311 mg Carbohydrates: 22 g Fiber: 8 g Sugars: 8 g Protein: 19 g

48
 + Why make Shakeology part of your daily practice?
Many benefits have been reported by those who drink
Shakeology. We surveyed daily Shakeology drinkers and
here’s what they said:*
THE ULTIMATE BALANCE • 93% feel healthier since drinking Shakeology.**
• 86% responded that it helped increase their energy levels.**
Combining Shakeology with your 3 Week Yoga Retreat • 81% said Shakeology helped keep them full until their next meal.**
program is integral to helping keep you balanced
nutritionally, physically, and mentally.*

THE EMPTY-BAG GUARANTEE

Try Shakeology for 30 days and if you don’t feel
GET YOUR BAG TODAY
healthier, return it and we’ll refund your money Contact your Team Beachbody Coach®
(less s&h). Even if the bag is totally empty. or visit YogaShakeology.com today.

shakeology.com/blogs facebook.com/shakeology
acebook.com/shakeology twitter.com/shakeology
instagram.com/shakeology pinterest.com/shakeology

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

**Based on a survey of 2,769 Shakeology users, including independent Team Beachbody Coaches, who drank Shakeology 5 or more times per week and exercised
at least 3 times per week.
 GET A FREE #3WEEKYOGARETREAT HIT THE REFRESH BUTTON ON WEIGHT LOSS!
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The Beachbody Challenge® will give you the motivation and support
You’re building a solid yoga foundation with 3 Week Yoga Retreat and
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With peer support and the chance to win cash and prizes, you'll build fall off the wagon with your nutrition—and that’s where the 3-Day Refresh®
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To get started, contact your Coach or visit 3DayRefreshYoga.com today!

F R ON T BAC K *Go to TakeBBChallenge.com for all rules, terms, and conditions. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
WE HAVE SOME SIMPLE ADVICE TO HELP YOU SUCCEED:
GET A FREE COACH.
Now that you’ve committed to the 3 Week Yoga
Retreat, we want to help you get the best results
possible. That’s why we recommend getting a
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A COACH IS A CUSTOMER JUST LIKE YOU,
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YOUR COACH CAN HELP KEEP YOU MOTIVATED,
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Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies, dietary
restrictions, or if you are pregnant or breastfeeding, please consult your medical provider before starting this nutrition plan.
Consult your physician and follow all safety instructions before beginning this or any exercise program and nutrition plan.

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