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Your Best Body Begins Here The journey will not be easy, but if you stick with it and complete the 24 Day Fat Loss Challenge…

I guarantee the most rewarding experience of your life! After all, if you don’t have your health, you have nothing. On the flipside, with excellent health you really do have everything, as you will see in just a few short weeks from now. The point of this little info pack is so you can find out more about the 24 Day Challenge and Advocare products. Plus, you will find several sections dedicated to helping you achieve the health and fitness goals you truly desire (like nutrition tips and hints). You will notice photos and testimonials in this booklet. Let these reassure you and inspire you. Each of these people will tell you, “If I can do it, absolutely you can do it, too!” The trick is just to get started and stay committed, which is why we came up with this. After all, everyone loves a challenge, right? I would like to invite you to be one of these success stories. Whether you think you can or you think you can’t, you’re right! We are looking for walking billboards so we can inspire others to take their health and wellness into their own hands. Let this motivate you, but don’t lose sight of the goals: a better body, better health, and a better life.

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Table of Contents

Table of Contents ............................................... 4 Entry Form and Before Measurements .............. 5 Nutrition Tips ...................................................... 6  A Big Fat List Of Fat Fighting Foods! ................. 8 Food Substitutions ............................................. 9  Restaurant Guide ............................................. 10  Nutrition FAQ ................................................... 11  My Fitness Pal: Tracking Your Nutrition ........... 16 Simplified Grocery List for Days 1-10 .............. 17

Success Tips for the Cleanse Phase ………….18  Days 1 - 10: Cleanse Phase Menus ................ 19 Success Tips for the Bur n Phase .................... 29  Metabolic Nutrition System Instructions .......... 30  Days 11 - 24: Burn Phase Menus .................... 31 Healthy Recipes ............................................... 45  Additional FAQ ................................................. 63  What's Next? .................................................... 65

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Nutrition Tips #1 Rule For Weight Loss - Eat Right! I hate to say it, but it’s so true; you are what you eat. And if you want to lose weight (or gain weight) stay off that treadmill and don’t touch those weights until you’ve first taken a long, hard look at what you eat. The trick to good nutrition (and therefore faster results) is to feed your body a combination of protein and carbohydrates every few hours. This ensures proper recovery from workouts AND optimal energy levels throughout your day. Balanced nutrition is the key. And believe it or not, for best results, you should eat 5-6 (small) meals each day instead of the “3 square meals” you’re probably used to, or worse… just one big meal a day. Here’s a quick “ingredients checklist” you want to stick to when creating your own meals from now on. The better you stick to this, the better your body will be when the 3 weeks are up…

• Protein - Choose a portion of lean protein, such as chicken breast, ground turkey, fish, or steak. Protein is essential for building and toning muscle. 3-5 ounces should be about the right size.

• Carbohydrates - Choose a portion of complex carbohydrates, such as a small baked potato, sweet potato, a 1/2 cup of brown rice, or a slice of whole-wheat bread.

• Vegetables - Add a portion of vegetables with at least two meals each day. • Essential Fats - Consume one tablespoon of unsaturated oil daily (olive oil is

best) or 3 portions of salmon per week. Not all fats make you fat! • Water - Drink at least half your body weight in ounces each day. If you weigh

150 pounds then drink at least 75 ounces… more when you’re exercising. Again, balanced nutrition is the key. You can do all the workouts in the world, but you just won’t be maximizing your results until you fix the way you eat. That’s why you need to start with nutrition first; otherwise, most of the time you spend exercising is wasted. And that’s a lot of work to go to waste!

Here Are Some More Helpful Nutrition Tips For Speedier Results

Your Rumbling Belly Is Lying To You, You’re NOT Hungry: A lot of times when people feel hungry, they’re not. They’re just dehydrated. If you drink enough water, your body will be balanced and function the way that it’s meant to. This is very important to aid the release of stored fat.

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A good rule of thumb is to drink half of your body weight in ounces of water. But if you live in a warmer, more humid climate, or are overweight (not for too much longer!), then you’ll need to drink even more - especially when exercising. This rule is just a starting point. What “Catabolic” Really Means: When the body is breaking down its own tissue, this is referred to as a catabolic state. This happens when you don’t eat enough protein; your body is essentially eating itself! Not a pretty picture. You MUST eat enough protein everyday so your body doesn’t have to eat itself! The Importance of Snacks Each Day: Most people have time to eat a good lunch and dinner, but it’s the snacks in between and getting a complete breakfast that are the most difficult - and the most important! That is when having a good meal replacement product is required. In choosing a quality meal replacement product, you’ll want to look for one that has a good balance in protein, high fiber, and a low glycemic index. Typically healthy shakes and bars are excellent for this; they’re convenient and give you all the good stuff. Stock up! Supplement Yourself: When I talk about supplementation, I’m NOT talking about stimulants and artificial-type-products. Those are dangerous. What I’m talking about are natural, nutrition-supplement-type-products. These include multi-vitamins and minerals, antioxidants, meal replacement, and workout recovery products. These types of supplement products are essential to provide your body with the nutrients lacking in our food today. A USDA study showed that 97% of all Americans don’t get the nutrients they need from food alone, and this includes you! You must supplement to get complete nutrition today. Plan Your Meals: Planning is the key to your success. If you don’t have a plan, how can you measure how you’re doing? If you’re busy, like everyone, planning becomes even more important. Don’t skip this step, plan a week in advance and you will be successful. Track Your Intake: When you track and journal what you are eating, you become more accountable for what you’re eating. You’ll be less likely to eat that donut if you have to write it in your journal and see the calories in black and white. There you have it. Those are some standard nutrition tips that will get you results faster and make your life easier as you begin the 24 Day Challenge. Don’t underestimate the importance of quality nutrition on your fitness goals. Remember these tips and you’ll see results sooner.

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A Big Fat List Of Fat Fighting Foods! If you can use one of each of these ingredients for your 3 “main meals” each day you’ll be off to a flying start. Just add water to drink. Fruit or vegetables will work for snacking between meals.

Proteins Carbohydrates Vegetables Fats

Chicken breast Baked potato Broccoli Avocado Turkey breast Sweet potato Asparagus Sunflower seeds Lean ground

turkey Yams Romaine Lettuce Pumpkin seeds

Swordfish Squash Carrots Cold-water fish

Orange roughy Pumpkin Cauliflower Natural peanut butter

Haddock Steamed brown rice Green beans Low-sodium nuts

Salmon Steamed wild rice Green peppers Olives and olive

oil Tuna Pasta Mushrooms Safflower oil Crab Oatmeal Spinach Canola oil

Lobster Barley Tomato Sunflower oil Shrimp Beans Peas Flax seed oil

Top round steak Kidney beans Brussels sprouts Top sirloin steak Corn Artichoke

Lean ground beef Strawberries Cabbage

Buffalo Melon Celery Lean ham Apple Zucchini Egg whites Orange Cucumber

Trout Fat-free yogurt

Low-fat cheese Whole-wheat bread

Low-fat cottage cheese High-fiber cereal

Wild-game meat Whole-wheat tortilla

Whole grains

Fats to Avoid

Butter

Fried Foods

Mayonnaise

Lard

Whole-Fat Dairy Products

Vegetarian Proteins Tempeh Seitan Tofu

Texturized vegetable

protein Soy foods

Veggie burgers

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SUBSTITUTIONS

PROTEINS CARBS VEGETABLES FATS 1 egg, 2 egg whites ¼ C all bran asparagus 1 oz almonds 6 oz cottage cheese ¼ C bran flakes artichokes ½ C avocado 2 light string cheese ¼ C fiber one bamboo shoots ½ C sunflower seeds 6 oz Greek yogurt ¼ C oatmeal bean sprouts ¼ C pumpkin seeds 4 oz turkey ½ C brown rice bell peppers 2 T peanut butter 4 oz chicken ½ C wild rice broccoli ¼ C olives 4 oz tilapia ½ C basmati rice Brussels sprouts low-fat salad dressing 4 oz cod 1 whole wheat bread butternut squash safflower oil 4 oz blue hake 1 whole wheat tortilla cabbage canola oil 4 oz salmon ¾ C sweet potatoes carrots sunflower oil 4 oz walleye 2/3 C corn cauliflower 5 oz tuna 2/3 C peas celery 3 oz shrimp ½ C black beans collard greens 4 oz crab meat 1 apple cucumber 5 oz lobster 1 apricot eggplant 4 oz lean ham 1 C blueberries green beans 3 oz pork chops 1 C cherries lettuce 3 oz 95% lean beef 1 C cranberries mushrooms 4 oz prime rib ½ grapefruit onions 1 C grapes radishes 2 kiwi salad greens 1 nectarine snap peas 1 orange spinach 1 peach string beans 1 pear tomatoes 2 plums water chestnuts 1 C raspberries zucchini 1 C blackberries 1 C strawberries 1 banana Low-fat yogurt Low-fat milk

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Restaurant Guide The more you eat out, the more likely you are to be fat, say obesity experts who have studied the link between eating at restaurants and obesity — which are both on the rise. However, life happens; on special occasions you might need some tips for eating healthily at a restaurant. Eating out can be challenging when trying to stay within your nutrition plan, but it’s not impossible. With some specific instructions to your server, you can make healthier choices. Again, eating out should not be a part of your regular, weekly nutrition plan.

Breakfast: Order an egg white omelet. Just say "no oil or butter.” You may add any vegetables. Request 1 or 2 slices of dry whole-wheat toast. Place jam on toast instead of butter.

Chinese: Order steamed chicken, shrimp, or scallops. Remember that you can ask for a mix of shrimp and chicken. Request steamed rice and steamed vegetables. For spicy flavor, use dry chili pepper flakes or use their plum sauce, ginger, or lite soy sauce.

Continental: Order grilled fish or chicken breast without butter, oil, or sauce. Have it cooked with seasonings but no fat. Top with onions, tomatoes, or steamed spinach.

Italian: Order grilled fish like snapper or chicken breast; without butter, oil, or sauce, smothered in steamed spinach with garlic and tomato sauce on the side and steamed asparagus or another vegetable.

Mexican: Instead of chips, ask for corn tortillas, and dip them in hot sauce. Order fish or chicken breast rolled in Mexican spices and char-grilled with no fat. Smother the fish or chicken in pico de gallo and get some steamed vegetables-on the side. Order grilled chicken fajitas without the skin, butter or oil. Place the chicken breast in corn tortillas with onion, pico de gallo, or salsa.

Seafood: Order a low fat fish, rolled in the same seasonings they blacken their fish with. Ask for it to be char grilled without butter, oil or fat. Pico de gallo goes great over grilled fish. Another great choice is ceviche or shrimp cocktail.

Steak House: Filet mignon has the least amount of fat of all the steaks, but order the petite size. You may also order a grilled lobster tail without the butter.

Sushi: Order the shrimp or cucumber rolls, crab or California rolls made without mayo or fish eggs. Other items that would be a great choice include scallops, snapper, flounder and tuna. Be sure to use the light soy sauce for less sodium.

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Frequently Asked Questions Your Burning Questions Answered!

How can eating six meals per day actually help me lose fat?

It doesn’t make sense, right? Everyone thinks that if you want

to lose fat you go on a diet, and you eat less. Frankly that’s baloney. And it’s dangerous. There are three reasons why eating frequently, in the range of five to six small meals per day, helps you lose weight. First, smaller meals are less likely to be stored as fat. Second, frequent meals help stabilize blood sugar levels and control insulin. This insulin control helps you stay in a fat burning state. Lastly, every time you eat, your metabolism is raised (meaning you use up more food as energy) due to a process called thermogenesis. Thermogenesis is simply the name for the process of your body burning calories during the digestion process. That’s right: it takes energy (calories) to digest food. So eating itself is like getting a “mini-workout” on the inside without all the sweating and groaning.

What about carbohydrates? I thought carbs made you fat? There are “good carbs” and “bad carbs.” There are also carbs that fit somewhere in the middle.

Bad carbs are highly processed and refined. This would include things like

the refined flour found in cake, traditional pancakes, regular tortillas, etc. These carbs elicit a large insulin spike and are easily converted to fat. These are “high glycemic index” type carbohydrates.The carbs I recommend you eat are predominantly whole grains, fruits, and vegetables. In addition, you’ll always be combining your carbs with protein sources when you eat. The protein diminishes the negative “insulin-spiking” effect of carbs. The lean proteins, combined with the fibrous carbs you’re eating, will minimize or eliminate any negative effects of the whole grains and fruit.

What about alcohol? Can I drink during the program?

In a word, NO. Alcohol is like liquid fat. It will not help your fitness goals. It’s essentially a

toxin and as soon as you intake it, your body is working hard and fast to get it out. It interferes with your metabolism, will take you out of a “fat burning” state, and lower your body’s ability to produce those crucial muscle building, fat burning hormones that you’re working hard to build up.

Why do you recommend the Meal Replacement Shake for

breakfast every morning?

The Meal Replacement shake is the only way we can guarantee A

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you get the right amount and ratio of protein to carbs in each morning with ample fiber included. This convenient, proven solution removes all excuses as it takes less than 1 minute to prepare!

Can I mix the Meal Replacement Shake with milk, juice, or add fruit to it?

No! Additions such as these change the protein to carb ratio

as well as the caloric count! Only someone who is after weight gain would want to consider such an option and even then, we suggest you discuss this with your Challenge coach before implementing!

Can I use the Meal Replacement Shakes for lunch or dinner if I need to?

Yes, in a pinch, they can be used to replace a meal or snack;

however, keep in mind whole food should be your first choice outside of your MRS at breakfast. If it came down to no meal versus having a shake, then yes, have a shake!

When should I take Catalyst and how many can I take a day?

Catalyst can be used upon waking, if your first meal of the day will not be eaten within 1 hour, as a mid-morning or mid-afternoon snack, immediately before or after a workout or right before bed, as your late-night snack. There is no real limit on Catalyst but

most people will not need more than 4 servings per day as whole food is still the primary goal.

If I am using ThermoPlus during Phase II as an add-on, how should I take it for best

results?

You can take 1-3 capsules of ThermoPlus with each serving

of Spark or within 30 minutes of exercise. Start out with 1 capsule per serving and gradually increase for higher response.

How many OmegaPlex can or should I be taking each day?

A minimum of two OmegaPlex capsules should be taken each

day, but if you are battling obesity, high blood pressure, high cholesterol or diabetes, you may want to take as many as six to eight capsules per day!

In Phase II, do I still take OmegaPlex even though they are included in the MNS?

Depending on which MNS product you are using, you will

have either one or two OmegaPlex capsules included. As noted above, you want to make sure you are getting a minimum of two capsules per day and if you are battling any of the noted illnesses or issues, maybe even more.

How much caffeine should I be taking in each day?

It is typically recommended to keep caffeine intake below

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400mg per day, however, during your Challenge, in an effort to ensure proper hydration levels, we recommend staying below 250mg per day, which would be roughly your two daily servings of Spark.

How often should I get on the scale?

You will ONLY get on the scale on the mornings of Days 1, 11

and 24! You will weigh, measure and take your pics prior to eating or drinking anything on these days. PLEASE STAY OFF THE SCALE OTHER THAN THIS!

The scale is not moving as fast as I thought it would, but

my clothes are definitely looser. Am I doing something wrong?

The scale is the LAST place that will typically show results when

it comes to “healthy” fat loss. Most commonly you will notice your clothes fitting looser, due to the density of fat versus muscle, first! This will be followed by family and friends noticing a change before the scale shows anything drastic in the way of number fluctuations. All too often the scale can actually be misleading as the body goes through changes on a daily basis. This is why you are not allowed on the scale until the days noted!

I got a slight headache during the Cleanse Phase. What

could cause this?

This could actually be caused by a variety of things, none of

which will be a major cause for concern and they should be gone altogether by Days 4 or 5! Some individuals do get minor headaches during the Cleanse caused by a decrease in daily caffeine consumption (which would mean there was a need for a decrease), some will simply not be drinking their daily required water intake and some may simply be going through a release of toxins (a good thing, and most likely much needed as well).

I take medications for different ailments; will they be

affected by the Challenge?

We cannot and do not make any sort of medical claims, nor will

your coach make any recommendations as it relates to your medication use or medical issues. Although what we do is based on good, solid nutrition, it is strongly recommended that you consult your physician directly.

Can I use some other supplements or vitamins that I

already have during the Challenge?

Can you? Yes. Do we recommend it? No! This is not to

imply that they are unfit for use, simply to say that we can only speak for results and the credibility of AdvoCare products and our recommendation is always to simply suspend the use of all non-AdvoCare supplementation solutions during the Challenge. This is simply to ensure that ONLY those products, which we know are built to work synergistically together, are used

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during the Challenge itself.

Can I use the Performance Elite Line solutions during the

Challenge?

Absolutely! Your Challenge may actually see some improved

results if you are implementing some of the Performance Elite Line!

How soon can I do another Cleanse?

You should not Cleanse more than once every 90 days so you

can simply look at your Cleanse as a quarterly proactive maintenance plan!

Frequently Asked Questions: Exercise

Do I have to exercise during the Challenge to get results?

No, you do not. The Challenge is designed to focus on filling

your nutritional gaps, therefore make your body run more effectively and burn fat more efficiently. However, from an overall health and wellness standpoint, we obviously recommend that everyone get in at least 15 minutes of exercise each day! Not only will this increase your Challenge results, but it will do wonders for your overall well-being and extend your life expectancy if maintained as a part of your lifestyle!

Do I need to have a gym membership during the Challenge? No. If you choose to add exercise to your program, there are many forms of

workouts that you can perform at home that can help you reach your personal goals. Something as simple as a brisk walk for 15-20 minutes, three to four times a week, can have a positive impact not only on fat loss, but cardiovascular health as well! Check out the Can You 24 DVD, Volume 1 & 2 to get a great workout right at home.

If I do some sort of resistance or weight training, how many days a week should I do so?

Quite honestly, you can get very good results with as few as three days a

week dedicated to resistance training! Obviously, your

personal goals will ultimately determine your individual needs, but for general overall wellness and lean muscle maintenance, three days a week, for 30-60 minutes each session, will work well.

If I am doing both cardiovascular exercise and resistance/weight

training in the same workout, which should I do first?

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Obviously, there are countless more questions that you may have during and after your Challenge and we could not possibly cover them all here! For this reason, please be sure to maintain constant communication with your Challenge coach, as they will be your single greatest tool for ensuring program success and lifestyle change! We’ve also listed additional Frequently Asked Questions in the back of this booklet.

Remember, the 24 Day Challenge is NOT a diet! It is meant to teach you, throughout the program, just how easy reaching your goals can be, with the proper plan

Always do your resistance or weight training first! There are a

number of reasons for this, but given the context of our FAQs and the 24 Day Challenge, assuming body fat loss is most important, you want to ensure that your body utilizes the proper

sources of energy for each session, therefore cardio comes last!

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My Fitness Pal: Tracking Your Nutrition Keeping a food diary can help double a person’s weight loss according to a study from Kaiser Permanente’s Center for Health Research. We will use MyFitnessPal.com as a tool to track your daily food intake and exercise. MyFitnessPal is also available as an App on your mobile phone and tablet. We have found that MyFitnessPal is the easiest of all the websites and apps out there. It also has all of the Advocare products loaded in. Visit MyFitnessPal.com and click “Sign Up” in the upper right corner. Once you’ve initiated the sign up process, you’ll create a username and enter some basic information, including age and weight. MyFitnessPal will present suggested fitness & nutrition goals. For now, disregard this and hit “Get Started Now.” After you’ve clicked this button, you are signed up and you should be looking at the User Interface. From here we can access the entire site. For our purposes, we will focus on “My Home,” “Food,” and “Exercise.”  Track Food & Beverages Navigate to the “Food” tab. Once there, select “Food Diary.” Select a meal (Breakfast, as an example) and click “Add Food.” Once we’ve searched for a food, we can select an option, enter servings and serving size, then select “Add Food to Diary.” Nutrition Goal Setting PLEASE custom set your goals after you initially set up your account. You can easily calculate your needs by using the following:

1. GOAL weight x 11 (this is if you are less active) 2. GOAL weight x 12 (if you are strength training three times per week and/or very active)

Change your settings to the following: 40% Carbs, 30% Protein, 30% Fats  Exercise We prefer that you do not track your exercise through MyFitnessPal as it changes your caloric needs; this should only be a tool to track your food. Still be sure to get your exercise in at least three times a week for at least 30 minutes.  Staying Accountable To communicate your diet and exercise journal with your coach, add them under the “Friend” section or print your MyFitnessPal entries. At the bottom of both the Food & Exercise Diary pages there is an orange button labeled “View Full Report (Printable)”. Click this button.

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Simplified Grocery List These are general guidelines and recommendations of foods to have on hand during your 24 Day Challenge. Your list will vary slightly. Be sure to read carefully before making any purchases.

Food Lean Meat/Fish & Proteins Options

Pork tenderloin (lean only) Cod, Tilapia Canned Chicken Turkey Breast Shrimp Chicken Canned Tuna Lean Red Meat (90% or greater) Eggs Almonds, Walnuts, Peanuts

Grains, Cereals, and Accompaniments Brown Rice Kashi Brand Cereal Plain oatmeal /Quaker Banana Nut Protein Packets Whole Wheat Bread Whole Wheat Pita or Tortilla: Mission Brand – Carb Balance Whole Wheat Pasta: Barilla Rice Cakes: Plain and Flavored

Frozen Foods Frozen Mixed Vegetables Frozen Mixed Berries

Condiment Options Fat Free Italian Dressing Butter Infused Olive Oil Bolt house Farms Salsa Ranch Dressing Mustard Light Miracle Whip Natural Peanut Butter Walden Farm Dressings, Asian is recommended

Fruits & Vegetables Orange, Apple, Banana, Peaches Tomatoes Strawberries, Blueberries, Raspberries Salad: Spinach, Romaine, Iceberg, Mix Onion, Green Peppers Green beans Asparagus Sweet Potato Baby carrots, raw Cucumber Celery stalks Broccoli, cauliflower

Advocare Snack Add-Ons Exchange any of the snacks in the meal plan for any of these delicious, simple options: • Advocare Snack Bar Double

Chocolate - 2g of sugar, 10g of protein & tons of chocolate taste! SO good with 7 almonds!

• Advocare DB9 Caramel Almond Bar - 12g of protein & amazing caramel flavor!

• Advocare Muscle Gain in Chocolate or Vanilla - this is a super high quality protein powder, low in carbs - very high in protein! Add to almond milk, PB2, ice & have a chocolate peanut butter shake mid-afternoon! Also a perfect snack to have 1 hour before you workout to feed your lean muscle tissue to help you get the best results possible.

• Advocare A.M. Apple Cinnamon Bar - so delicious for a super quick breakfast. If you have NO time, this is YOUR solution!

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Success Tips for the Cleanse Phase of the 24 Day Challenge

Cleanse Phase (Days 1-10)

Lean and Green Phase

1. Drink plenty of water - at least ½ your body weight in ounces. 2. Preparation is KEY! Have Advocare products and food ahead of time. 3. Cut out:

• Alcohol • Pop • Coffee

Replace these drinks with Advocare Spark & Rehydrate. 4. Cut out:

• Fried Foods • Refined Sugars • White Starches (White bread, white pasta, etc.) • Dairy (Ice cream, high fat cheese, milk, etc.) • Heavily Processed Foods

5. Eat healthy fats such as avocados, nuts/seeds, olives/olive oil. 6. Eat plenty of lean protein (anything that was once alive) to feed lean

muscle so your body can burn stored fat for fuel. “Feed muscle/starve fat.”

7. Eat plenty of fruits and vegetables. 8. Communicate with your coach. This cannot be emphasized enough.

The coaching and support you receive is invaluable.

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Day  1                                      Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  Probiotic  Restore  Ultra,  1  capsule   0   0g   0g   0g  Advocare  Fiber  Drink  -­‐  Unflavored  Fiber  Drink,  1  drink   30   11g   0g   0g  Bananas  -­‐  Raw,  0.5  medium  (7"  to  7-­‐7/8"  long)   53   13g   0g   1g  Pb2  -­‐  Powdered  Peanut  Butter    2  Tbsp   45   5g   2g   5g  Advocare  Meal  Replacement  Shake  -­‐  1  pouch   220   24g   3g   24g  Mid  Morning                  Rice  Cakes,  Lightly  Salted,  9  g  (1  cake)   35   7g   0g   1g  Tuna  Packet  Ranch,  74  g   80   2g   2g   14g  Lunch                    Boneless/skinless  Chicken  Breasts    4  oz  (112g)   100   0g   1g   24g  Frozen  Mixed  Vegetables,  2  Cups   80   14g   0g   0g  Brown  Rice,  1/4  dry  -­‐  1/2  cup  cooked   180   36g   2g   4g  Mid  Afternoon                  Apples  1  medium     72   19g   0g   0g    Pb2,  12  grams   45   5g   2g   5g  Fage/Chobani  Greek  Yogurt  Plain,  0.5  cup   65   5g   0g   12g  Supper                  Jeannie  O  Turkey  -­‐  Ground  Turkey,  4  oz   170   0g   8g   21g  Taco  Seasoning  Mix  Low  Sodium  2  tsp.  dry  mix   20   4g   0g   0g  Medium  Salsa,  2  tbl  (30  g)   10   2g   0g   0g  Fage/Chobani  Greek  Yogurt  Plain,  0.2  cup   26   2g   0g   5g  Roman  Lettuce,  2  cups   15   3g   0g   1g  Advocare  -­‐  Omega  Plex  Soft  Gels,  4  Soft  Gels   40   0g   4g   0g  Evening  Snack                  Cottage  Cheese,  .5  Cup   80   5g   2g   13g  Frozen/Fresh  Blueberries,  0.5  Cup     35   9g   0g   1g  Advocare  -­‐  Herbal  Cleanse  Caplets,  3  Caplets   0   0g   0g   0g  TOTAL:   1,416   170g   26g   131g  

“The habits that took YEARS to build do NOT take

a DAY to change.”

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Day  2                                      Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  Fiber  Drink  -­‐  Unflavored  Fiber  Drink,  1  drink   30   11g   0g   0g  Advocare  -­‐  Probiotic  Restore  Ultra,  1  capsule   0   0g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Jennie-­‐o  Turkey  Bacon  -­‐  Turkey  Bacon,  5  Slices   88   0g   6g   5g  Quaker  -­‐  Banana  Nut  Protein  Oatmeal,  1  packet   240   40g   5g   10g  Liquid  Egg  Whites,  0.5  cup   67   3g   0g   13g  Mid  Morning                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  Roasted  Almonds  Low  Sodium,  0.5  oz  (about  28  nuts)   85   3g   8g   3g  Lunch                  Walden  Farms  Calorie  Free  -­‐  Asian  Dressing,  2  tbsp   0   0g   0g   0g  Generic  -­‐  Romaine  Lettuce,  1/2  head   53   0g   0g   0g  Chicken  Strips  -­‐  Grilled  Chicken  Breast  Strips,  4.5  oz   165   0g   3g   33g  Natural  Raw  -­‐  Sunflower  Seeds,  31  g  (1/4  cup)   181   6g   16g   6g  Green  Bell  Pepper,  32  g   6   5g   0g   2g  Mid  Afternoon                  Apple  1  medium   72   19g   0g   0g  Low  Sodium  Honey  Ham,  4  oz   160   10g   3g   20g  Supper                  Asparagus  -­‐  Raw,  1  cup   27   5g   0g   3g  Cod  Fish  Filet  -­‐  Cod  (Baked  or  Broiled),  6  oz.   135   1g   2g   30g  Advocare  -­‐  Omega  Plex  Soft  Gels,  4  Soft  Gels   40   0g   4g   0g  Evening  Snack                  Frozen  Blueberries,  0.5  Cup     35   9g   0g   1g  Cottage  Cheese,  .5  Cup   80   5g   2g   13g  Advocare  -­‐  Herbal  Cleanse  Caplets,  3  Caplets   0   0g   0g   0g  TOTAL:   1,559   130g   49g   151g  

“DAILY improvements are the key to STAGGERING long-term RESULTS!”

21

Day  3                                      Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  Probiotic  Restore  Ultra,  1  capsule   0   0g   0g   0g  Kirkland  -­‐  Egg  Whites  -­‐  Liquid  Egg  Whites,  0.5  cup(s)   67   3g   0g   13g  Eggs  -­‐  Whole,  raw,  1  large   74   0g   5g   6g    English  Muffin  100%  Whole  Wheat,  1  muffin   100   22g   1g   5g  Bacon  Canadian,  3  slices   45   1g   1g   8g  Mid  Morning                  Turkey  Jerky,  1  oz   70   4g   1g   12g  Roasted  Almonds  Low  Sodium,  0.5  oz  (abut  28  nuts   85   3g   8g   3g  Lunch                  Grilled  Chicken  Breast,  3  oz  breast   110   0g   2g   22g  Brown  Basmati  -­‐  Ready  Rice  (90  Sec),  0.5  cup   115   23g   2g   3g  Frozen  Mixed  Vegetables  Normandy-­‐style,  2  cup  (122  g)   80   14g   0g   0g  Mid  Afternoon                  Apples  -­‐  1  medium     72   19g   0g   0g  Fage/Chobani  Greek  Yogurt  Plain,  0.5  cup   65   5g   0g   12g  Pb2  -­‐  Pb2,  12  grams   45   5g   2g   5g  Supper                  Hamburger  -­‐  90%  Lean  Beef  Burger,  3.5  ounces   160   0g   11g   23g  Wheat  Hamburger  Buns  80  Calories,  1  Bun  (43g)   80   20g   1g   4g  Mustard,  0.5  tsp   0   0g   0g   0g  Frozen  Mixed  Vegetables,  2  cups   80   14g   0g   0g  Evening  Snack                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  TOTAL:   1,343   146g   34g   128g  

“Nothing is impossible! The word itself says I’m POSSIBLE!”

22

Day  4                                      Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  Fiber  Drink  -­‐  Unflavored  Fiber  Drink,  1  drink   30   11g   0g   0g  Liquid  Egg  Whites,  0.5  cup(s)   67   3g   0g   13g    Turkey  Bacon,  5  Slice   88   0g   6g   5g  Old  Fashioned  Oatmeal    0.5  cup  dry     150   27g   3g   5g  Cinnamon  -­‐  Cinnamon,  1  Tsp   8   2g   0g   0g  Pyure  -­‐  Stevia  Sweetener  -­‐  Packet,  1  Packet/gram   0   1g   0g   0g  Almond/coconut  Milk  Unsweetened,  0.5  cup   23   1g   2g   1g  Mid  Morning                  Fage/Chobani  Greek  Yogurt  Plain,  0.5  cup   65   5g   0g   12g  Orange  -­‐  Medium,  1       69   21g   0g   1g  Almonds  -­‐  Lightly  Salted  Low  Sodium,  (about  28  nuts)   85   3g   8g   3g  Almond/coconut  Milk  Unsweetened,  1.6  fluid  ounce   9   0g   1g   0g  Pyure  -­‐  Stevia  Sweetener  -­‐  Packet,  1  Packet/gram   0   1g   0g   0g  Lunch                  Mission  -­‐  Carb  Balance  Flour  Tortilla  (Medium),  1  tortilla   120   19g   3g   5g  Romaine  Lettuce,  Shredded,  1  C  (47  g)   8   2g   0g   1g    Mustard,  1  tsp   0   0g   0g   0g    Small  Avocado,  1/4  Raw  slices   63   3g   5g   0g  Grilled  Chicken  Breast  Strips,  3  oz   110   0g   2g   22g  Mid  Afternoon                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  Supper                  Cod  Fish  Filet  -­‐  Cod  (Baked  or  Broiled),  6  oz.   135   1g   2g   30g  Broccoli  Florets,  1  cup   30   4g   0g   1g  Sweet  Potato  -­‐  Baked,  Medium,  4  ounce   102   21g   0g   2g  Evening  Snack                  Advocare  -­‐  Herbal  Cleanse  Caplets,  3  Caplets   0   0g   0g   0g  Advocare  -­‐  Omega  Plex  Soft  Gels,  4  Soft  Gels   40   0g   4g   0g  Lightly  Salted  Low  Sodium,  0.5  oz  (28g/about  28  nuts)   85   3g   8g   3g  TOTAL:   1,382   141g   44g   116g  

“S top say ing I WISH. S tar t say ing I WILL .”

23

Day  5                                      Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  Fiber  Drink  -­‐  Unflavored  Fiber  Drink,  1  drink   30   11g   0g   0g  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  Probiotic  Restore  Ultra,  1  capsule   0   0g   0g   0g  Almond/coconut  Milk  Unsweetened,  1  cup   45   2g   4g   1g  Advocare  Meal  Replacement  Shake  -­‐  1  pouch   220   24g   3g   24g  Pb2  -­‐  Powdered  Peanut  Butter,  2  Tbsp  (12g)   45   5g   2g   5g  Mid  Morning                    Carrots  -­‐  Baby,  6  oz  (85g  /  1/2  cup)   70   16g   0g   2g  Fage/Chobani  Greek  Yogurt  Plain,  0.5  cup   65   5g   0g   12g  Hummus,  3  Tbsp   105   10g   6g   2g  Lunch                  Grilled  Chicken  Breast,  3  oz  breast   110   0g   2g   22g  Green  Bell  Pepper,  32  g   6   5g   0g   2g    Romaine  Lettuce,  2  cups   53   0g   0g   0g  Walden  Farms  Calorie  Free  -­‐  Asian  Dressing,  2  tbsp   0   0g   0g   0g  Natural  Raw  -­‐  Sunflower  Seeds,  0.5  g  (1/4  cup)   3   0g   0g   0g  Mid  Afternoon                  Apples  1  medium     72   19g   0g   0g  Low  Sodium  Honey  Ham,  4  oz   160   10g   3g   20g  Supper                  Advocare  24  Day  Challenge  Slow  Cooker  Azteca  Chicken   295   24g   4g   39g  Evening  Snack                  Almonds  -­‐  Lightly  Salted  Low  Sodium  (about  28  nuts)   85   3g   8g   3g  Advocare  -­‐  OmegaPlex  Soft  Gels,  4  Soft  Gels   40   0g   4g   0g  Advocare  -­‐  Herbal  Cleanse  Caplets,  3  Caplets   0   0g   0g   0g  TOTAL:   1,419   138g   36g   132g  

“Don’t DIET. Just eat according to your GOALS.”

24

Day  6                                      Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Probiotic  Restore  Ultra,  1  capsule   0   0g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  Fiber  Drink  -­‐  Unflavored  Fiber  Drink,  1  drink   30   11g   0g   0g    Egg  Whites  -­‐  Liquid  Egg  Whites,  0.5  cup(s)   67   3g   0g   13g  Fiber  One  -­‐  English  Muffin  100%  Whole  Wheat,  1  muffin   100   22g   1g   5g  Bacon  Canadian,  4.5  slices   90   2g   2g   17g  Mid  Morning                  Fage/Chobani  Greek  Yogurt  Plain,  0.5  cup(s)   65   5g   0g   12g  Carrots  -­‐  Baby,  6  oz  (85g  /  1/2  cup)   70   16g   0g   2g  Ranch  Dip  -­‐  Ranch  Dry  Packet,  1  Tsp   10   2g   0g   0g  Lunch                  Small  Avocado,  1/4  Raw  slices   63   3g   5g   0g    Mustard,  1  tsp   0   0g   0g   0g    Romaine  Lettuce,  Shredded,  1  C  (47  g)   8   2g   0g   1g  Mission  -­‐  Carb  Balance  Flour  Tortilla  (Medium),  1  tortilla   120   19g   3g   5g    Low  Sodium  Turkey  Deli  Meat,  3  oz  (56g)   75   2g   2g   15g  Mid  Afternoon                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  Lightly  Salted  -­‐  Almonds-­‐Nuts,  0.5  oz  (about  24)   85   3g   8g   3g  Supper                  Advocare  24  Day  Challenge  Slow  Cooker  Azteca  Chicken   295   24g   4g   39g  Frozen  Mixed  Vegetables,  2  cups   80   14g   0g   0g  Evening  Snack                  Advocare  -­‐  Herbal  Cleanse  Caplets,  3  Caplets   0   0g   0g   0g  Advocare  -­‐  Omega  Plex  Soft  Gels,  4  Soft  Gels   40   0g   4g   0g  Cottage  Cheese,  .5  cup   80   5g   2g   13g  Strawberries  -­‐  1  cup   50   11g   0g   1g  TOTAL:   1,423   157g   31g   138g  

“The chief cause of failure and unhappiness is trading what you want MOST for what you want NOW.”

25

Day  7                                      Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  Fiber  Drink  -­‐  Unflavored  Fiber  Drink,  1  drink   30   11g   0g   0g  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  Probiotic  Restore  Ultra,  1  capsule   0   0g   0g   0g  Almond/coconut  Milk  Unsweetened,  1  cup   45   2g   4g   1g  Pyure  -­‐  Stevia  Sweetener  -­‐  Packet,  1  Packet/gram   0   1g   0g   0g  Cinnamon  -­‐  Cinnamon,  1  Tsp   8   2g   0g   0g  Spinach  -­‐  Raw,  1  cup   7   1g   0g   1g  Apples,  raw,  with  skin,  1  cup,  chopped   65   17g   0g   0g  Fage/Chobani  Greek  Yogurt  Plain  0%,  8  oz  -­‐  1  cup   130   9g   0g   23g  Mid  Morning                  Roasted  Almonds  Low  Sodium,  0.5  oz  (about  28  nuts)   85   3g   8g   3g  Tuna  Ranch  Packet,  74  g   80   2g   2g   14g  Rice  Cakes,  Lightly  Salted,  9  g  (1  cake)   35   7g   0g   1g  Lunch                  Turkey  Burger,  1  patty   230   7g   12g   25g  Frozen  Mixed  Vegetables,  2  cups     80   14g   0g   0g  Mid  Afternoon                  Orange,  medium,  1   81   21g   0g   2g  Fage/Chobani  Greek  Yogurt  Plain,  0.5  cup   65   5g   0g   12g  Pyure  -­‐  Stevia  Sweetener  -­‐  Packet,  1  Packet/gram   0   1g   0g   0g  Roasted  Almonds-­‐Lightly  Salted  (about  24)   85   3g   8g   3g  Supper                  Advocare  24  Day  Challenge  Turkey  Meatloaf   245   8g   5g   13g  Sweet  Potato  -­‐  Baked,  Medium,  4  ounce   102   21g   0g   2g    Broccoli  Florets,  1  cup   30   4g   0g   1g  Evening  Snack                  Advocare  -­‐  OmegaPlex  Soft  Gels,  4  Soft  Gels   40   0g   4g   0g  Advocare  -­‐  Herbal  Cleanse  Caplets,  3  Caplets   0   0g   0g   0g  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  TOTAL:   1,538   152g   43g   113g  

“Lack of DIRECTION, not lack of TIME, is the problem. We

ALL have twenty-four hour days.”

26

Day  8                                      Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Probiotic  Restore  Ultra,  1  capsule   0   0g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  Fiber  Drink  -­‐  Unflavored  Fiber  Drink,  1  drink   30   11g   0g   0g    Liquid  Egg  Whites,  0.5  cup   67   3g   0g   13g  Old  Fashioned  Oats,  0.5  cup  dry  (40g)   150   27g   3g   5g    Turkey  Bacon,  5  Slices   88   0g   6g   5g  Cinnamon,  1  Tsp   8   2g   0g   0g  Pyure  -­‐  Stevia  Sweetener  -­‐  Packet,  1  Packet/gram   0   1g   0g   0g  Mid  Morning                  Apples,  raw,  with  skin,  1  medium   95   25g   0g   0g  Turkey  Jerky,  2  oz   140   8g   2g   24g  Lunch                  Advocare  24  Day  Challenge  Turkey  Meatloaf,  1  serving(s)   245   8g   5g   13g  Frozen  Green  Beans,  2  cup   90   9g   0g   3g  Mid  Afternoon                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  Roasted  Almonds-­‐Lightly  Salted  (about  24)   85   3g   8g   3g  Supper                  Advocare  24  Day  Challenge  Crock  Pot  Balsamic  Pork  Roast   249   5g   15g   22g  Frozen  Mixed  Vegetables,  2  cups   80   14g   0g   0g  Uncle  Ben's  -­‐  Brown  &  Wild  Rice,  0.5  cup  cooked   105   19g   1g   3g  Evening  Snack                  Advocare  -­‐  Herbal  Cleanse  Caplets,  3  Caplets   0   0g   0g   0g  Advocare  -­‐  Omega  Plex  Soft  Gels,  4  Soft  Gels   40   0g   4g   0g  Cottage  Cheese,  .5  cup   80   5g   2g   13g  TOTAL:   1,647   153g   46g   116g  

“Obstacles are the things we see when we take our eyes off the GOAL!”

27

Day  9                                      Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  Fiber  Drink  -­‐  Unflavored  Fiber  Drink,  1  drink   30   11g   0g   0g  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  Probiotic  Restore  Ultra,  1  capsule   0   0g   0g   0g  Liquid  Egg  Whites,  0.5  cup   67   3g   0g   13g  Fiber  One  -­‐  English  Muffin  100%  Whole  Wheat,  1  muffin   100   22g   1g   5g  Bacon  Canadian,  3  slices   60   1g   2g   11g  Mid  Morning                  Rice  Cakes,  Lightly  Salted,  9  g  (1  cake)   35   7g   0g   1g  Tuna  Ranch  Packet,  74  g   80   2g   2g   14g  Hummus,  3  Tbsp   105   10g   6g   2g  Lunch                  Advocare  24  Day  Challenge  Crock  Pot  Balsamic  Pork  Roast   249   5g   15g   22g  Frozen  Mixed  Vegetables,  2  cups   80   14g   0g   0g  Mid  Afternoon                  Apples,  raw,  with  skin,  1  medium     95   25g   0g   0g  Butterball  -­‐  Low  Sodium  Turkey  Deli  Meat,  4  oz  (56g)   100   2g   2g   20g  Avocado  -­‐    1/2  of  Avocado   117   6g   11g   2g  Supper                  Turkey  Burger,  1  patty   230   7g   12g   25g    Mustard,  1  tsp   0   0g   0g   0g  Wheat  Hamburger  Buns  80  Calories,  1  Bun  (43g)   80   20g   1g   4g  Simply  Heinz  Tomato  Ketchup,  1  Tbsp  (17g)   15   4g   0g   0g  Roman  Lettuce,  2  cups   15   3g   0g   1g  Walden  Farms  -­‐  Sesame  Ginger  Dressing,  2  tbsp   0   0g   0g   0g  Evening  Snack                  Advocare  -­‐  Omega  Plex  Soft  Gels,  4  Soft  Gels   40   0g   4g   0g  Advocare  -­‐  Herbal  Cleanse  Caplets,  3  Caplets   0   0g   0g   0g  TOTAL:   1,513   146g   56g   120g  

“You must learn to manage YOURSELF before you can LEAD someone else!”

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Day  10                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Probiotic  Restore  Ultra,  1  capsule   0   0g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  Fiber  Drink  -­‐  Unflavored  Fiber  Drink,  1  drink   30   11g   0g   0g  Almond  Breeze  -­‐  Almond/coconut  Milk  Unsweetened,  1  cup   45   2g   4g   1g  Advocare  Meal  Replacement  Shake  -­‐  1  pouch   220   24g   3g   24g  Mid  Morning                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  Roasted  Almonds  Low  Sodium,  0.5  oz  (abut  28  nuts   85   3g   8g   3g  Lunch                  Avocado  -­‐  1/4  Small  Avocado,  Raw  slices   63   3g   5g   0g  Walden  Farms  Calorie  Free  -­‐  Asian  Dressing,  2  tbsp   0   0g   0g   0g    Romaine  Lettuce,  1/2  head  =  2  cups   53   0g   0g   0g  Green  Bell  Pepper,  32  g   6   5g   0g   2g  Butterball  -­‐  Low  Sodium  Turkey  Deli  Meat,  4  oz  (56g)   100   2g   2g   20g  Mid  Afternoon                  Apples,  raw,  with  skin,  1  medium   95   25g   0g   0g  Pyure  -­‐  Stevia  Sweetener  -­‐  Packet,  1  Packet/gram   0   1g   0g   0g  Cinnamon  -­‐  Cinnamon,  1  Tsp   8   2g   0g   0g  Almond  Breeze  -­‐  Almond/coconut  Milk  Unsweetened,  0.2  cup   9   0g   1g   0g  

Fage/Chobani  Greek  Yogurt  Plain,  1  cup(s)   130   9g   0g   23g  Supper                  Advocare  24  Day  Challenge  Spaghetti  Squash  with  Meat  Sauce   306   37g   9g   24g  

Frozen  Mixed  Vegetables,  1  cup   40   7g   0g   0g  Evening  Snack                  Advocare  -­‐  Herbal  Cleanse  Caplets,  3  Caplets   0   0g   0g   0g  Advocare  -­‐  Omega  Plex  Soft  Gels,  4  Soft  Gels   40   0g   4g   0g  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  TOTAL:   1,413   155g   36g   122g  

Congratulations! You finished the Herbal Cleanse!

Now be ready to increase your ENERGY and see your body CHANGE in the Lifestyle Phase!

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Success Tips for the Lifestyle Phase of the 24 Day Challenge (Days 11-24)

1. Continue to drink plenty of water. Remember the body weight rule. 2. Continue with your new habit of preparation with Advocare products

and food. Make sure you follow the recommended time frame with the MNS Strip Pack.

3. You can add dairy back into your nutrition plan, if you like.

4. Continue to cut out: • Alcohol • Pop • Coffee

Stick to your Advocare Spark & Rehydrate. 5. Your body will crave more of what you feed

it! Continue feeding your body lean protein, vegetables, fruits, good fats, and healthy carbs.

6. By the end of the 24 days ALL of your MNS strip packets should be gone. If you have left over packets then you did not follow the system.

Day 11-24 Add Ons: Why? These options will help you hyper-speed your results if you are ready to pour it on in the last part of your Challenge!

1. Crave Check SR - This product helps with cravings! Give it at 2 weeks of CONSISTENT use to really feel the effects!

2. Lepti-Lean - This helps reduce leptin levels so you will feel full & have reduced appetite.

3. ThermoPlus - Supports the body’s ability to convert fat into energy. Adds energy, appetite control, & promotes a healthy metabolism!

4. Catalyst- You can take between 3-9 Catalyst per day to increase your results. Take only 3 at a time. This product helps repair, protect, fuel, and maintain your lean muscle tissue. It helps retain your lean muscle tissue & reduce fat for a more toned & defined look!

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This product is to be taken on days 11-24. If I were able to take only one product, the Metabolic Nutrition System (MNS) would be my choice. It is actually 5 different products in one, which is why they call it a system. It is not a “diet pill” per say. It is high quality nutrition to bridge the gap between what you eat and what your body actually needs. It contains your multi vitamin, fish oil (omega fats), high powered anti-oxidant, extra calcium, craving control (to curb fat and sugar cravings), probiotic (for intestinal health) and a time released energy product to keep you feeling balanced all day. This product will replace any standalone vitamins you may have been taking in the past. Continue to follow your nutrition plan, but add this product in as recommended in the directions above. DO NOT starve yourself to try and achieve results sooner. You need to eat while on this program. Your body will crave more of what you give to it. I have all of my clients on this product and the longer they stay on it, the better it continues to work.

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Day  11                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Almond  Breeze  -­‐  Almond/coconut  Milk  Unsweetened,  1  cup   45   2g   4g   1g  Advocare  Meal  Replacement  Shake  -­‐  1  pouch   220   24g   3g   24g  Advocare  -­‐  MNS  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  Roasted  Almonds  Low  Sodium,  0.5  oz  (about  28  nuts)   85   3g   8g   3g  Lunch                  Avocado  -­‐  1/4  Small  Hass  Avocado,  1/4  Raw  slices   63   3g   5g   0g  Walden  Farms  Calorie  Free  -­‐  Asian  Dressing,  2  tbsp   0   0g   0g   0g  Romaine  Lettuce,  1/2  head  =  2  cups   53   0g   0g   0g  Green  Bell  Pepper,     6   5g   0g   2g  Butterball  -­‐  Low  Sodium  Turkey  Deli  Meat,  4  oz  (56g)   100   2g   2g   20g  Mid  Afternoon                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g  Apples,  raw,  with  skin,  1  medium     95   25g   0g   0g  Pyure  -­‐  Stevia  Sweetener  -­‐  Packet,  1  Packet/gram   0   1g   0g   0g  Cinnamon  -­‐  Cinnamon,  1  Tsp   8   2g   0g   0g  Almond/coconut  Milk  Unsweetened,  0.2  cup   9   0g   1g   0g  Fage/Chobani  Greek  Yogurt  Plain,  1  cup(s)   130   9g   0g   23g  Supper                  Advocare  24  Day  Challenge  Spaghetti  Squash  with  Meat  Sauce   306   37g   9g   24g  

Frozen  Mixed  Vegetables,  1  cup   40   7g   0g   0g  Evening  Snack                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  TOTAL:   1,413   155g   36g   122g  

“To respond is POSITIVE, to react is NEGATIVE.”

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Day  12                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Pyure  -­‐  Stevia  Sweetener  -­‐  Packet,  1  Packet/gram   0   1g   0g   0g  Cinnamon  -­‐  Cinnamon,  1  Tsp   8   2g   0g   0g  Old  Fashioned  Oats,  0.5  cup  dry  (40g)   150   27g   3g   5g  Liquid  Egg  Whites,  3/4  cup   93   4g   0g   19g  Advocare  -­‐  MNS  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  Butterball  -­‐  Turkey  Jerky,  2  oz   140   8g   2g   24g  Low  Fat  String  Cheese,  1  stick   60   0g   4g   7g  Lunch                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g  Walden  Farms  Calorie  Free  -­‐  Asian  Dressing,  2  tbsp   0   0g   0g   0g  Small  Avocado,  1/4  Raw  slices   63   3g   5g   0g  Romaine  Lettuce,  Shredded,  2  cups   8   2g   0g   1g  Mission  -­‐  Carb  Balance  Flour  Tortilla  (Medium),  1  tortilla   120   19g   3g   5g  Grilled  Chicken  Breast  Strips,  3  oz   110   0g   2g   22g  Mid  Afternoon                  Roasted  Almonds-­‐Lightly  Salted    0.5  oz  (about  24)   85   3g   8g   3g  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  Supper                  Advocare  24  Day  Challenge  Spaghetti  Squash  with  Meat  Sauce   306   37g   9g   24g  

Frozen  Mixed  Vegetables,  1  cup   40   7g   0g   0g  Evening  Snack                  Almonds  Lightly  Salted  Low  Sodium,  0.5  oz  (about  28  nuts)   85   3g   8g   3g  TOTAL:   1,433   140g   48g   125g  

“It’s not what HAPPENS to you that determines how far you will go in life; it is how you HANDLE what

happens to you!”

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Day  13                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Advocare  Meal  Replacement  Shake  -­‐  1  pouch   220   24g   3g   24g  Almond/coconut  Milk  Unsweetened,  1  cup   45   2g   4g   1g  Advocare  -­‐  MNS  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  Ranch  Dry  Packet,  1  Tsp   10   2g   0g   0g  Organic  Carrots  -­‐  Baby,  6  oz,    1/2  cup   70   16g   0g   2g  Fage/Chobani  Greek  Yogurt  Plain,  0.5  cup   65   5g   0g   12g  Lunch                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g    Frozen  Green  Beans,  2  cup   90   9g   0g   3g  Grilled  Chicken  Breast,  3  oz  breast   110   0g   2g   22g  Uncle  Ben's  Brown  Basmati  -­‐  Ready  Rice  (90  Sec),  0.5  cup   115   23g   2g   3g  Mid  Afternoon                  Butterball  -­‐  Low  Sodium  Turkey  Deli  Meat,  4  oz  (56g)   100   2g   2g   20g  Mission  -­‐  Carb  Balance  Tortilla  Small-­‐fajita,  1  tortilla  (28g)   80   13g   2g   3g  Honey  Mustard  Low  Fat  Dressing,  2  tablespoons   70   7g   4g   0g  Supper                  Advocare  24  Day  Challenge  Fish  Taco  Bowls,  1  serving(s)   384   40g   6g   43g  Evening  Snack                  Lightly  Salted  Low  Sodium  Almonds0.5  oz  (about  28  nuts)   85   3g   8g   3g  TOTAL:   1,529   161g   37g   136g  

“Motivation gets you going and HABIT gets you there. Make MOTIVATION a HABIT and you will get there more quickly and have more FUN on the trip!”

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Day  14                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Almond/coconut  Milk  Unsweetened,  0.2  cup   9   0g   1g   0g  Pyure  -­‐  Stevia  Sweetener  -­‐  Packet,  1  Packet/gram   0   1g   0g   0g  Fage  -­‐  Greek  Yogurt  Plain  0%,  8  oz   130   9g   0g   23g  Apples,  raw,  with  skin,  1  cup,  quartered  or  chopped   65   17g   0g   0g  Pb2  -­‐  Powdered  Peanut  Butter,  2  Tbsp  (12g)   45   5g   2g   5g  Advocare  -­‐  MNS  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  Tuna  Ranch  Packet,  74  g   80   2g   2g   14g  Rice  Cakes,  Lightly  Salted,  9  g  (1  cake)   35   7g   0g   1g  Almonds  -­‐  Lightly  Salted  Low  Sodium,  0.5  oz  (about  28  nuts)   85   3g   8g   3g  Lunch                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g  Boneless/skinless  Chicken  Breasts  4  oz   100   0g   1g   24g  Frozen  or  homemade  Sweet  Potato  Fries,  22  pieces   170   23g   8g   1g  Green  Beans.,  2  cup  cooked   70   10g   0g   2g  Advocare  -­‐  MNS  Max  3  Lunch  Color  Pack,  1  color  pack   10   0g   0g   0g  Mid  Afternoon                  Butterball  -­‐  Low  Sodium  Turkey  Deli  Meat,  4  oz  (56g)   100   2g   2g   20g  Low  Fat  Mozzarella  Cheese  Stick,  1  stick   70   1g   4g   8g  Supper                  Advocare  24  Day  Challenge  Fish  Taco  Bowls,  1  serving(s)   384   40g   6g   43g  Evening  Snack                  Cottage  Cheese,  .5  cup   80   5g   2g   13g  Strawberries  -­‐    1  cup   50   11g   0g   1g  TOTAL:   1,518   140g   38g   158g  

“Success is NOT a destination. It’s a JOURNEY!”

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Day  15                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Pyure  -­‐  Stevia  Sweetener  -­‐  Packet,  1  Packet/gram   0   1g   0g   0g  Kirkland  -­‐  Egg  Whites  -­‐  Liquid  Egg  Whites,  0.7  cup(s)   93   4g   0g   19g  Old  Fashioned  Oats,  0.5  cup  dry  (40g)   150   27g   3g   5g  Cinnamon  -­‐  Cinnamon,  1  Tsp   8   2g   0g   0g  Jennie-­‐o  Turkey  Bacon  -­‐  Turkey  Bacon,  5  Slice   88   0g   6g   5g  Spinach  -­‐  Raw,  1  cup   7   1g   0g   1g  Advocare  -­‐  MNS  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  Protein  Brownies  Recipe,  2  serving(s)   260   22g   16g   21g  Lunch                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g  Mission  -­‐  Carb  Balance  Flour  Tortilla  (Medium),  1  tortilla   120   19g   3g   5g  Avocado  -­‐  1/4  Small  Avocado,  1/4  Raw  slices   63   3g   5g   0g  Butterball  -­‐  Low  Sodium  Turkey  Deli  Meat,  4  oz  (56g)   100   2g   2g   20g  Green  Bell  Pepper,  32  g   6   5g   0g   2g  Mid  Afternoon                  Roasted  Almonds-­‐Lightly  Salted  0.5  oz  (about  24)   85   3g   8g   3g  Apples,  raw,  with  skin,  1  medium     95   25g   0g   0g  Low  Fat  Mozzarella  Cheese  Stick,  1  stick   70   1g   4g   8g  Supper                  Tuna  Patties  ,  1  serving(s)   208   10g   10g   20g  Frozen  Mixed  Vegetables,  2  cups   80   14g   0g   0g  Evening  Snack                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  TOTAL:   1,558   152g   59g   121g  

“If we don’t start, it’s certain we can’t arrive!”

36

Day  16                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Advocare  Meal  Replacement  Shake  -­‐  1  pouch   220   24g   3g   24g  Almond/coconut  Milk  Unsweetened,  0.2  cup   9   0g   1g   0g  Advocare  -­‐  MNS  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  Protein  Brownies  Recipe,  2  serving(s)   260   22g   16g   21g  Lunch                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g  Tuna  Patties  (SEE  RECIPIES),  1  serving(s)   208   10g   10g   20g  Frozen  Mixed  Vegetable,  2  cups   80   14g   0g   0g  Mid  Afternoon                  Low  Fat  Mozzarella  Cheese  Stick,  1  stick   70   1g   4g   8g  Apples,  raw,  with  skin,  1  medium     95   25g   0g   0g  Roasted  Almonds  Lightly  Salted  0.5  oz  (about  24)   85   3g   8g   3g  Supper                  Advocare  24  Day  Challenge  Applesauce  Chicken,  1  serving(s)   230   16g   4g   35g  Broccoli  Florets,  1  cup   30   4g   0g   1g  Sweet  Potato  -­‐  Baked,  Medium,  4  ounce   102   21g   0g   2g  Evening  Snack                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  TOTAL:   1,484   153g   46g   126g  

“DISCIPLINE yourself to do the things you NEED to do when you NEED to do them , and the day

WILL come when you will be able to do the things you WANT to do WHEN you want to do

them!”

37

Day  17                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Kellogg  Special  K  Protein  -­‐  Cereal,  1  cup   160   25g   1g   13g  Kirkland  -­‐  Egg  Whites  -­‐  Liquid  Egg  Whites,  0.7  cup(s)   93   4g   0g   19g  Eggs  -­‐  Whole,  raw,  1  large   74   0g   5g   6g  Advocare  -­‐  MNS  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  Lightly  Salted  Low  Sodium  Almonds  0.5  oz  (about  28  nuts)   85   3g   8g   3g  Butterball  -­‐  Turkey  Jerky,  2  oz   140   8g   2g   24g  Lunch                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g  Advocare  24  Day  Challenge  Applesauce  Chicken  ,  1  serving(s)   230   16g   4g   35g  Frozen  Mixed  Vegetables,  2  cups   80   14g   0g   0g  Mid  Afternoon                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  Roasted  Almonds-­‐Lightly  Salted  0.5  oz  (about  24)   85   3g   8g   3g  Supper                  Walden  Farms  -­‐  Sesame  Ginger  Dressing,  2  tbsp   0   0g   0g   0g  Roman  Lettuce,  2  cups   15   3g   0g   1g  grilled  Chicken  Breast,  1  cup   231   0g   5g   43g    Cherry  Tomato  -­‐    5  fresh   15   3g   0g   1g  Peppers  Green/Red/Yellow  1  cup,  chopped   30   7g   0g   1g  Evening  Snack                  Strawberries  -­‐  Driscoll's,  1  cup   50   11g   0g   1g  Cottage  Cheese  1%,  .5  cup   80   5g   2g   13g  TOTAL:   1,448   111g   35g   175g  

“Of all the ‘attitudes’ we can acquire, surely the attitude of GRATITUDE is the most important and by far the MOST life-

changing!”

38

Day  18                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Eggs  -­‐  Whole,  raw,  1  large   74   0g   5g   6g    Bacon  Canadian,  3  slices   60   1g   2g   11g  Fiber  One  -­‐  English  Muffin  100%  Whole  Wheat,  1  muffin   100   22g   1g   5g  Sliced  Part  Skim  Mozzarella  Cheese,  28  grams   80   0g   5g   8g  Liquid  Egg  Whites,  0.5  cup   67   3g   0g   13g  Advocare  -­‐  MNS  Max  3  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  Fage/Chobani  Greek  Yogurt  Plain,  0.5  cup   65   5g   0g   12g  Orange  -­‐  Medium,  1     69   21g   0g   1g  Orange  Juice  50%  Less  Sugar,  Pulp  Free,  2  oz   13   3g   0g   0g  Lightly  Salted  Low  Sodium  Almonds,  0.5  oz  (about  28  nuts)   85   3g   8g   3g  Lunch                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g  Joseph's  High  Fiber  Plus  Pita  Bread  -­‐  Pita  Bread,  2.25  oz   130   22g   4g   11g  Butterball  -­‐  Low  Sodium  Turkey  Deli  Meat,  4  oz  (56g)   100   2g   2g   20g  Avocado  -­‐  1/4  Small  Avocado,  Raw  slices   63   3g   5g   0g  Baby  Spinaches,  1  cup   7   1g   0g   1g  Mustard,  1  tsp   0   0g   0g   0g  Mid  Afternoon                  Lightly  Salted  Almonds  (about  24)   85   3g   8g   3g  Apples,  raw,  with  skin,  1  medium   95   25g   0g   0g  Low  Fat  Mozzarella  Cheese  Stick,  1  stick   70   1g   4g   8g  Supper                  Advocare  24  Day  Challenge  Chicken  Fried  Rice,  1  serving(s)   441   41g   15g   21g  Evening  Snack                  Strawberries  -­‐  1  cup   50   11g   0g   1g  Almonds  Lightly  Salted  Low  Sodium,  0.5  oz  (about  28  nuts)   85   3g   8g   3g  TOTAL:   1,739   170g   67g   127g  

“Other people and things can stop you TEMPORARILY. YOU

are the only one who can do it PERMANENTLY.”

39

Day  19                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Advocare  Meal  Replacement  Shake  -­‐  1  pouch   220   24g   3g   24g  Almond/coconut  Milk  Unsweetened,  0.2  cup   9   0g   1g   0g  Advocare  -­‐  MNS  Max  3  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  Protein  Brownies  Recipe,  2  serving(s)   260   22g   16g   21g  Lunch                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g  Uncle  Ben's  Brown  Basmati  -­‐  Ready  Rice  (90  Sec),  0.5  cup   115   23g   2g   3g  Kirkland  -­‐  Grilled  Chicken  Breast,  3  oz  breast   110   0g   2g   22g  Frozen  Green  Beans,  2  cup   90   9g   0g   3g  Mid  Afternoon                  Apples,  raw,  with  skin,  1  medium     95   25g   0g   0g  Fage/Chobani  Greek  Yogurt  Plain,  1  cup   130   9g   0g   23g  Almond  Breeze  -­‐  Almond/coconut  Milk  Unsweetened,  0.2  cup   9   0g   1g   0g  

Cinnamon  -­‐  Cinnamon,  1  Tsp   8   2g   0g   0g  Supper                  Advocare  24  Day  Challenge  Chicken  Fried  Rice  ,  1  serving(s)   441   41g   15g   21g  Evening  Snack                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  TOTAL:   1,567   164g   40g   129g  

“The MORE you express GRATITUDE for what you have the more will have to

express GRATITUDE for!”

40

Day  20                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Kashi  Go-­‐lean  Crunch  Cinnamon  Crumble  Cereal,  1.13  cup   270   48g   6g   17g  Almond  Breeze  -­‐  Almond/coconut  Milk  Unsweetened,  1  cup   45   2g   4g   1g  Advocare  -­‐  MNS  Max  3  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  Fage/Chobani  Greek  Yogurt  Plain,  0.5  cup   65   5g   0g   12g  Organic  Carrots  -­‐  Baby,  6  oz  (85g  /  1/2  cup)   70   16g   0g   2g  Ranch  Dry  Packet  1  Tsp   10   2g   0g   0g  Lunch                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g  100%  Whole  Wheat  Bread  In  Grams,  50  G  (2  slice)   120   22g   2g   6g  Miracle  Whip  -­‐  Light  Dressing,  15  g  (1  Tbsp)   20   2g   2g   0g  Low  Sodium  Deli  Ham,  2  serving   120   0g   4g   18g  Mid  Afternoon                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  Lightly  Salted  -­‐  Almonds  0.5  oz  (about  24)   85   3g   8g   3g  Supper                  Advocare  24  Day  Challenge  Turkey  Meatloaf,  1  serving(s)   245   8g   5g   13g  Roman  Lettuce,  2  cup     15   3g   0g   1g  Walden  Farms  -­‐  Sesame  Ginger  Dressing,  2  tbsp   0   0g   0g   0g  Sweet  Potato  -­‐  Baked,  Medium,  4  ounce   102   21g   0g   2g  Evening  Snack                  Cottage  Cheese  1%,  .5  cup   80   5g   2g   13g  Raspberries,  123  g  (1  Cup)   52   12g   1g   1g  TOTAL:   1,379   158g   34g   101g  

“Be HELPFUL. When you see a person without a SMILE,

give them YOURS! J”

41

Day  21                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Advocare  Meal  Replacement  Shake  -­‐  1  pouch   220   24g   3g   24g  Advocare  -­‐  MNS  Max  3  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  PB2  Raisin  Oatmeal  Cookies,  2  serving(s)   145   23g   3g   10g  Lunch                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g  Miracle  Whip  -­‐  Light  Dressing,  15  g  (1  Tbsp)   20   2g   2g   0g  Frozen  Green  Beans,  2  cup   90   9g   0g   3g  Romaine  Lettuce,  1/2  head  =  2  cups   53   0g   0g   0g  Turkey  Burger,  1  patty   230   7g   12g   25g  Wheat  Hamburger  Buns  80  Calories,  1  Bun  (43g)   80   20g   1g   4g  Mid  Afternoon                  Rice  Cakes,  Lightly  Salted,  18  g  (1  cake)   70   14g   0g   2g  Sweet  and  Spicy  Tuna  Packet,  5.2  oz   180   8g   1g   32g  Lightly  Salted  Almonds  0.5  oz  (about  24)   85   3g   8g   3g  Supper                  Advocare  24  Day  Challenge  Spaghetti  Squash  with  Meat  Sauce   306   37g   9g   24g  

Walden  Farms  -­‐  Sesame  Ginger  Dressing,  2  tbsp   0   0g   0g   0g  Roman  Lettuce,  2  cups   15   3g   0g   1g  Peppers,  sweet,  green,  raw,  1  cup,  chopped   30   7g   0g   1g  Cherry  Tomato  -­‐  5  fresh   15   3g   0g   1g  Evening  Snack                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  TOTAL:   1,619   169g   39g   142g  

“Failure is an EVENT. NOT a person. You only fail if you quit. If you do not

quit, you WILL succeed!”

42

Day  22                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Kirkland  -­‐  Egg  Whites  -­‐  Liquid  Egg  Whites,  0.5  cup(s)   67   3g   0g   13g  Eggs  -­‐  Whole,  raw,  1  large   74   0g   5g   6g  Kellogg  Special  K  Protein  -­‐  Cereal,  1  cup   160   25g   1g   13g  Advocare  -­‐  MNS  Max  3  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  Ranch  Dry  Packet,  1  Tsp   10   2g   0g   0g  Fage/Chobani  Greek  Yogurt  Plain,  0.5  cup   65   5g   0g   12g  Celery,  raw,  3  stalk,  large     31   6g   0g   1g  Lunch                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g  Grilled  Chicken  Breast,  3  oz  breast   110   0g   2g   22g  Mustard,  1  tsp   0   0g   0g   0g  Baby  Spinach  -­‐  1  cups   7   1g   0g   1g  Small  Avocado,  Raw  slices   63   3g   5g   0g  Joseph's  High  Fiber  Plus  Pita  Bread  -­‐  Pita  Bread,  2.25  oz   130   22g   4g   11g  Mid  Afternoon                  Low  Fat  Mozzarella  Cheese  Stick,  1  stick   70   1g   4g   8g  Butterball  -­‐  Low  Sodium  Turkey  Deli  Meat,  4  oz  (56g)   100   2g   2g   20g  Supper                  Fage/Chobani  Greek  Yogurt  Plain,  0.2  cup   26   2g   0g   5g  Salsa,  no  sugar    2  tbl     10   2g   0g   0g  Low  Sodium  -­‐  Taco  Seasoning,  2  tsp.  dry  mix   20   4g   0g   0g  Ground  Turkey,  4  oz   170   0g   8g   21g  Carb  Balance  Tortilla  Small-­‐fajita,  2  tortilla  (28g)   160   26g   4g   6g  Roman  Lettuce,  2  cups   15   3g   0g   1g  Evening  Snack                  Cottage  Cheese  1%,  .5  cup   80   5g   2g   13g  Frozen  Blueberries,  0.5  Cup     35   9g   0g   1g  TOTAL:   1,403   121g   37g   154g  

“Ability can take you to the TOP, but it takes

CHARACTER to keep you there.”

43

Day  23                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Advocare  Meal  Replacement  Shake  -­‐  1  pouch   220   24g   3g   24g  Advocare  -­‐  MNS  Max  3  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  PB2  Raisin  Oatmeal  Cookies,  2  serving(s)   145   23g   3g   10g  Lunch                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g  Romaine  Lettuce,  1/2  head  =  2  cups   53   0g   0g   0g  Ground  Turkey,  4  oz   170   0g   8g   21g  Low  Sodium  Taco  Seasoning,  2  tsp.  dry  mix   20   4g   0g   0g  Low  Sodium  -­‐  Taco  Seasoning,  2  tsp.  dry  mix   10   2g   0g   0g  Fage/Chobani  Greek  Yogurt  Plain,  0.2  cup   26   2g   0g   5g  Black  Beans-­‐low  Sodium,  0.5  cup   105   23g   1g   7g  Mid  Afternoon                  Low  Fat  Mozzarella  Cheese  Stick,  1  stick   70   1g   4g   8g  Rice  Cakes,  Lightly  Salted,  18  g  (1  cake)   70   14g   0g   2g  Sweet  and  Spicy  Tuna  Packet,  2.6  oz   90   4g   1g   16g  Supper                  Tuna  Patties  ,  1  serving(s)   208   10g   10g   20g  Sweet  Potato  -­‐  Baked,  Medium,  4  ounce   102   21g   0g   2g  Broccoli  Florets,  1  cup   30   4g   0g   1g  Evening  Snack                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  TOTAL:   1,399   141g   30g   128g  

“If standard of living is your major objective, quality of life almost never

improves, BUT if QUALITY of LIFE is your number ONE objective, your standard of

living almost always IMPROVES!”

44

Day  24                  Foods   Calories   Carbs   Fat   Protein  Breakfast                  Advocare  -­‐  Spark,  1  serving   15   4g   0g   0g  Advocare  -­‐  Catalyst,  3  Capsules   0   0g   0g   0g  Advocare  -­‐  MNS  Breakfast  Color  Packs,  1  color  packet   0   0g   0g   0g  Almond/coconut  Milk  Unsweetened,  1  cup   45   2g   4g   1g  Kashi  Go-­‐lean  Crunch  Cinnamon  Crumble  Cereal,  1.13  cup   270   48g   6g   17g  Advocare  -­‐  MNS  Max  3  -­‐  White  Pack,  2  pack   20   0g   2g   0g  Mid  Morning                  Butterball  -­‐  Turkey  Jerky,  2  oz   140   8g   2g   24g  Rice  Cakes,  Lightly  Salted,  9  g  (1  cake)   35   7g   0g   1g  Low  Fat  String  Cheese,  1  stick   60   0g   4g   7g  Hummus,  3  Tbsp   105   10g   6g   2g  Lunch                  Advocare  -­‐  MNS  Lunch  Color  Packs,  1  color  packet   0   0g   0g   0g  Mustard,  1  tsp   0   0g   0g   0g  Wheat  Hamburger  Buns  80  Calories,  1  Bun  (43g)   80   20g   1g   4g  Miracle  Whip  -­‐  Light  Dressing,  15  g  (1  Tbsp)   20   2g   2g   0g  Frozen  Mixed  Vegetables,  2  cups   80   14g   0g   0g  Tuna  Patties  ,  1  serving(s)   208   10g   10g   20g  Mid  Afternoon                  Dannon  Light  &  Fit  80  Calorie  Greek  Yogurt  -­‐  any  flavor     80   9g   0g   12g  Supper                  Brown  Sugar  and  Garlic  Baked  Chicken,  .5  serving   188   4g   8g   25g  Asparagus  -­‐  1  cup   27   5g   0g   3g  Sweet  Potato  -­‐  Baked,  Medium,  4  ounce   102   21g   0g   2g  Evening  Snack                  Lightly  Salted  Low  Sodium  Almonds  (28g/about  28  nuts)   85   3g   8g   3g  Strawberries  -­‐  0.5  cup   25   6g   0g   1g  TOTAL:   1,497   166g   45g   127g  

Congratulations! You FINISHED the

24 Day Challenge!

Remember, this is just a START! Keep GOING! Lifestyle Phase is what we recommend to stay consistent on:

MNS, Spark & Catalyst.

You WILL continue to see results as you stay consistent!

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HEALTHY RECIPES Strawberry Peanut Butter Smoothie 3/4 cup frozen strawberries ½ c. crushed ice 1 cup water 2 tsp. natural peanut butter 2 scoops AdvoCare Vanilla Muscle Gain* 1 tsp vanilla extract Blend together Peanut Butter & Chocolate Shake 1 packet of Chocolate Meal Replacement 10 ice cubes 1/2 cup water 1/8 cup Splenda 1 Tsp. Peanut Butter **Optional: 1 tsp. instant coffee Blend together Berry Crème Shake 1 packet of Vanilla or Berry Meal Replacement 10 ice cubes 1/2 cup water 1/8 cup Splenda 1 Tbsp. Simply Fruit Jam Blend together Hot Mocha Chocolate Shake 1 packet Mocha Chocolate Meal Replacement Shake 9oz cold water Mix well & microwave until warm Berry Slimming Shake 2 scoops of Vanilla Muscle Gain 1/4 cup of Pure Cranberry Juice 1 dash of Splenda/Stevia 1 1/2 cups frozen blueberries

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1 tbs. flaxseed oil Add water till ingredients are covered Blend to desired consistency Mediterranean Turkey Sandwich Serves 1 1 Tbsp. Hummus 1 whole wheat English muffin 3 oz. sliced smoked Turkey ¼ medium cucumber, thinly sliced ¼ small red onion, thinly sliced 4 spinach leaves Directions: Spread the hummus on the English muffin. Layer turkey, cucumber, onion, and spinach on muffin. Serve. High Protein Pancakes Serves 1 ½ cup old fashioned oatmeal ¼ cup low fat cottage cheese (or Tofu) 4 egg whites 1 tsp vanilla extract ¼ tsp cinnamon ¼ tsp nutmeg Directions: Process the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a blender until smooth. Spray a nonstick skillet with cooking spray. Add the batter and cook over medium heat until both sides are lightly browned. High Protein Oatmeal Serves 1 ½ cup old fashioned oatmeal ½ scoop muscle gain 1 ¼ to 1 ½ cups water (depending on how thick you like your oatmeal) ¼ - ½ tsp cinnamon 1 packet Splenda or favorites sugar substitute Directions: Blend water and protein powder together. Stir all ingredients together in saucepan or microwave safe dish. Oatmeal can be made on the stove top or microwave by following directions on the box. Since the addition of protein powder can make the oatmeal more “gluey,” stovetop method is preferred. If using the microwave, make sure you stir halfway through cooking. Turkey and Spinach Manicotti Serves 4 8 uncooked whole wheat manicotti pasta shells ½ lb. lean ground turkey

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1 medium onion, chopped (1/2 cup) 2 tsp. finely chopped garlic 1 cup fat free ricotta cheese 1 tsp. Italian seasoning 1 box frozen cut spinach, thawed, squeezed to drain 1 ½ cups low sodium Marinara sauce 2 Tbsp. finely shredded Parmesan cheese Directions: Heat oven to 375 degrees. Spray bottom and sides of 11 x 17 inch glass baking dish with cooking spray. Cook pasta shells as directed on box, omitting salt. Rinse with cool water; drain well. Spray 10 inch nonstick skillet with cooking spray. Cook turkey, onion, and garlic over medium heat about 5 minutes, stirring frequently, until turkey is no longer pink. Remove from heat. Stir in ricotta cheese, Italian seasoning and spinach. Spoon turkey mixture into shells; arrange in baking dish. Spoon marinara sauce over shells. Bake uncovered 20 to 25 minutes or until hot and bubbly. Sprinkle with Parmesan cheese. Low fat Granola Bars Serves 12 1 large egg white, lightly beaten 2 Tbsp. honey 2 tsp. Canola oil 1 tsp. vanilla extract ½ tsp. ground cinnamon 2 cups Bare Naked Granola ¼ cup raisins Directions: Preheat oven to 325 degrees. Coat a 9 inch square baking pan with cooking spray. Whisk egg white, honey, oil, vanilla, and cinnamon in small bowl until blended. Combine granola and raisins in a mixing bowl. Stir in the wet mixture until well coated. Press granola into the prepared pan with a wet rubber spatula. Bake until lightly browned, 15 to 20 minutes. Cool in the pan on a wire rack. Cut into 12 bars. Tuna with Pear Salsa Serves 6 Pear Salsa 1 large unpeeled pear, chopped 1 medium hot or mild yellow chile 2 medium green onions, chopped 2 Tbsp. chopped fresh cilantro 2 tsp. grated lemon peel 2 Tbsp. lemon juice ½ tsp. salt Tuna 6 small tuna or halibut fillets (1 ½ lb.) Directions:

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In small glass or plastic bowl, mix all pear salsa ingredients. Cover, refrigerate at least 1 hour to blend flavors but no longer than 24 hours. Set oven control to broil. Spray broiler pan rack with cooking spray. Place fish on rack in broiler pan. Broil with tops about 4 inches from heat about 5 minutes or until fish flakes easily with fork. Serve tuna topped with salsa. Spicy Parmesan Meatballs with Angel Hair Pasta Serves 6 3/4 cup Fiber One bran cereal 1 lb. extra lean ground beef ¼ cup shredded 2% Parmesan cheese ¾ tsp. Italian Seasoning ¼ tsp. garlic powder 1 can (8 oz) tomato sauce 1 can (14.5 oz) diced tomatoes with green pepper and onion, undrained 1/8 tsp ground red pepper 6 oz. uncooked whole wheat angel hair 1 to 2 Tbsp. chopped fresh parsley, if desired Directions: Place cereal in resealable food storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or in food processor). In large bowl, mix cereal, ground beef, ¼ cup cheese, Italian seasoning, garlic powder and ¼ cup of the tomato sauce until well blended. Shape into meatballs. Spray 12 inch skillet cooking spray. Cook Meatballs in skillet over medium heat 8 to 10 minutes, turning occasionally, until browned. Drain if necessary. Add remaining tomato sauce, tomatoes and red pepper to skillet; turn meatballs to coat. Cover, cook over medium-low heat 15 to 20 minutes, stirring sauce and turning meatballs occasionally, until meatballs are thoroughly cooked and no longer pink in center. Meanwhile, cook and drain pasta as directed on package. Serve meatballs over pasta. Top each serving with additional Parmesan cheese and parsley. Guacamole Serves 2 2 ripe avocados, peeled and pitted 2 Tbsp. Lime juice 1/8 tsp. Salt ¼ cup chopped fresh cilantro ½ cup onions 1 cup cored chopped tomatoes ¼ tsp. Minced garlic ¼ tsp. Hot pepper sauce (optional) Directions: In a medium bowl, mash the avocados with the lime juice and salt. Stir in the cilantro, onions, tomatoes, garlic, and hot-pepper sauce. Cover with plastic wrap and refrigerate for 1 hour before serving. Pita chips: Cut a whole wheat pita open and cut into triangular wedges. Bake at 350 degrees for about 7 minutes or until crisp.

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Orange Beef and Broccoli Stir Fry Serves 4 3 Tbsp low sodium chicken broth ½ cup orange juice 2 Tbsp. lite soy sauce 1 Tbsp. grated fresh ginger 2 tsp. cornstarch 1 tsp. toasted sesame oil ½ tsp. crushed red pepper flakes ¾ lb. beef sirloin, trimmed of all fat 2 tsp. EVOO 1 large bunch broccoli, cut into florets 1 bunch scallions, cut in diagonal slices 3 cloves garlic, minced 2 cups cooked brown rice Directions: In a medium bowl, combine the broth, orange juice, soy sauce, ginger, cornstarch, sesame oil, and red pepper flakes. Add the beef, tossing to coat. Let stand for 10 minutes. Heat 1 tsp. of the oil in large skillet over medium-high heat. Add the beef to the skillet, reserve the marinade. Cook the beef, stirring for 3 minutes, or until browned. Remove to a plate. Add the remaining 1 tsp. oil to the skillet. Add the broccoli, scallions, and garlic; cook, stirring, for 2 minutes Add the reserved marinade and cook, stirring for 3 minutes, or until the mixture boils and thickens slightly. Return the beef to the pan and cook, stirring for 2 minutes or until heated through. Serve over rice. Roast Beef Wrap Serves 4 ¼ cup reduced-fat cream cheese 4 9”-10” flour tortilla ½ red onion, sliced 4 spinach leaves, washed 8 ounces sliced roast beef Directions: For each wrap, spread a small amount of the cream cheese over the surface of a tortilla. Layer the onion, spinach, and roast beef on top. Fold opposite sides of the tortilla toward the center about 1 ½ and roll up from the bottom. Grilled Greek Chicken Sandwiches Serves 2 Cucumber Sauce: ¼ cup Fat free plain yogurt 1/3 cup finely chopped seeded cucumber 1 medium green onion, sliced (1 Tbsp.) Dash salt and pepper Sandwiches:

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2 tsp. lemon juice 1 tsp. EVOO ¼ tsp dried oregano leaves, Dash salt and pepper, if desired 2 boneless, skinless chicken breasts 1 whole wheat pita 1 small tomato, sliced 2 thin slices red onion Directions: Heat gas or charcoal grill. In a small bowl, mix sauce ingredients. Set aside (make 30 minutes or less prior to eating). In another small bowl, mix lemon juice, oil, and oregano. Brush lemon mixture over chicken, coating all sides. Sprinkle with salt and pepper. Place chicken on grill. Cover grill; cook over medium heat 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut. Wrap pita halves in foil; place on grill 1 to 2 minutes or until warm. Place chicken, tomato, and onion inside pita pockets. Top with sauce. Blueberry Oatmeal Muffins Serves 12 1 cup fat free plain yogurt 1 cup old fashioned/quick cooking oats 1 egg or 2 egg whites, slightly beaten ¼ cup canola oil ½ cup packed brown sugar 2/3 cup all purpose flour 2/3 cup whole wheat flour 1 tsp. baking soda 1 tsp. ground cinnamon ¼ tsp. salt 1 cup fresh or frozen blueberries Directions: Heat oven 400 degrees. Place paper baking cups in 12 regular size muffin cups, or grease bottoms only of muffin cups. In small bowl, mix yogurt and oats. In large bowl, mix egg, oil and brown sugar. Stir in flours, baking soda, cinnamon, salt and yogurt mixture (batter will be lumpy). Gently stir in blueberries. Divide batter evenly among muffin cups. Bake 18 to 20 minutes or until golden brown. Immediately remove from pan. Grilled Chicken Tacos Serves 4 1 Tbsp. EVOO 1 Tbsp. Lime juice 2 tsp. chili powder 1/8 tsp. salt 2 boneless skinless chicken breasts

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1 can (15oz.) low sodium black beans, drained 1/3 cup salsa 2 Tbsp. chopped fresh cilantro 8 whole wheat tortillas ¼ cup 2 % shredded cheddar cheese 2 Tbsp. fat free sour cream Directions: Heat grill. In shallow dish, mix oil, lime juice, chili powder and salt. Add chicken breasts, turning to coat. Place chicken on grill. Cover grill; cook over medium heat about 12 minutes, turning once, or until juice of chicken is clear when center of thickest part is cut. Remove from heat; slice crosswise into strips. Meanwhile, in 2 quart saucepan, heat beans, salsa, and cilantro over medium heat, stirring occasionally, until thoroughly heated. Divide chicken evenly half of each tortilla; top with beans, cheese, and sour cream. Fold tortilla in half over filling. Avocado Mango Chicken Serves 4 1/4 cup Worcestershire sauce 1 tablespoon soy sauce 2 teaspoons adobo sauce (from canned chipotle chiles) 2 limes 4 boneless, skinless chicken breasts (4 oz each) 1 large mango, coarsely chopped 1 tablespoon finely chopped cilantro 1 tablespoon finely chopped onion ½ teaspoon sea salt Directions: Mix Worcestershire, soy and adobo sauces with juice from 1 of the limes in a bowl. Place chicken in a sealable plastic bag and pour in marinade. Refrigerate 30 minutes. Heat oven to 350 degrees. Combine mango, avocado, cilantro, onion, salt and juice from remaining lime in a bowl, then refrigerate. Transfer chicken and marinade to a baking dish and cook until tender and no longer pink, approximately 20 minutes. Remove chicken from oven, place each breast on a plate and top with 1/4 of salsa. Serve with 1 tortilla each. Beef Tenderloin Steak Serves 4 4 (4-ounce) filet mignon steaks, trimmed 1/4 teaspoon salt 1/4 teaspoon black pepper Cooking spray 3/4 cup port or other sweet red wine 2 tablespoons jellied cranberry sauce 2 Tbsp fat-free, less-sodium broth 1/8 teaspoon salt 1/8 teaspoon black pepper

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1 garlic clove, minced 2 tablespoons crumbled blue cheese Directions: Heat a large cast-iron skillet over medium-high heat. Sprinkle steaks with 1/4 teaspoon salt and 1/4 teaspoon pepper; coat steaks with cooking spray. Add steaks to pan; cook 4 minutes on each side or until desired degree of doneness. Remove steaks from pan; keep warm. Add port, cranberry sauce, broth, 1/8 teaspoon salt, 1/8 teaspoon pepper, and garlic to pan, scraping pan to loosen browned bits. Reduce heat, and cook until liquid is reduced to 1/4 cup (about 4 minutes). Serve steaks with sauce; top with cheese. Salsa Chicken Sandwiches Serves 4 4 boneless skinless chicken breasts 4 whole wheat burger buns, split ¼ cup black bean dip ¼ cup garlic cilantro salsa, or your favorite salsa ½ cup shredded lettuce Directions: Set oven control to broil. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about ¼ inch thick. Place chicken on rack in broiler pan. Broil with tops 4 to 6 inches from heat 15 to 20 minutes, turning once (add buns last 3 to 4 minutes), until chicken is no longer pink in center and buns are lightly toasted. Spread bottom half of each bun with 1 Tbsp. dip. Top each with chicken breast; spread with 1 Tbsp salsa. Top each with 2 Tbsp lettuce and top of bun. Sautéed Tilapia with Pan Seared Peppercorn Sauce Serves 2 3/4 cup fat-free, less-sodium broth 1/4 cup fresh lemon juice 1 1/2 teaspoons drained brine-packed green peppercorns, lightly crushed 1 teaspoon butter 1 teaspoon vegetable oil 2 (6-ounce) tilapia or sole fillets 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 cup all-purpose flour 2 teaspoons butter Lemon wedges (optional) Directions: Combine first 3 ingredients. Melt 1 teaspoon of butter with oil in a large nonstick skillet over low heat. While butter melts, sprinkle fish fillets with salt and black pepper. Place the flour in a shallow dish. Dredge fillets in flour; shake off excess flour.

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Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add fillets to pan; sauté 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan. Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in two teaspoons of butter with a whisk. Serve sauce over fillets. Garnish with lemon wedges, if desired. Baked Salmon with Dill Serves 4 4 (6-ounce) salmon fillets (1 inch thick) Cooking spray 1 1/2 tablespoons finely chopped fresh dill 1/2 teaspoon kosher salt 1/8 teaspoon black pepper 4 lemon wedges Directions: Preheat oven to 350°. Place fish on a baking sheet lightly coated with cooking spray; lightly coat fish with cooking spray. Sprinkle fish with dill, salt, and pepper. Bake at 350° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges. Yogurt Pops Serves 4 1 container (6oz) fat free yogurt 6 oz. unsweetened fruit juice concentrate Dash of vanilla or honey Directions: In a medium bowl, combine yogurt, juice, and vanilla or honey. Pour into 4 -3 oz paper cups; freeze 1 hour or until partially frozen. Insert wooden sticks into each cup and freeze an additional 4 hours or until solid. Chicken, Cashew, and Red Pepper Stir Fry Serves 4 3 3/4 teaspoons cornstarch, divided 2 tablespoons low-sodium soy sauce 2 teaspoons dry sherry 1 teaspoon rice wine vinegar 3/4 teaspoon sugar 1/2 teaspoon hot pepper sauce (such as Tabasco) 1 pound chicken breast tenders, cut lengthwise into thin strips 1/2 cup chopped unsalted cashews 2 tablespoons canola oil 2 cups julienne-cut red bell pepper 1 teaspoon minced garlic

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1/2 teaspoon minced fresh ginger 3 tablespoons thinly sliced green onions Directions: Combine 1 teaspoon cornstarch, 1 tablespoon soy sauce, and next 4 ingredients (through hot pepper sauce) in a small bowl; stir with a whisk. Combine remaining 2 3/4 teaspoons cornstarch, remaining 1 tablespoon soy sauce, and chicken in a medium bowl; toss well to coat. Heat a large nonstick skillet over medium-high heat. Add cashews to pan; cook 3 minutes or until lightly toasted, stirring frequently. Remove from pan. Add oil to pan, swirling to coat. Add chicken mixture to pan; sauté 2 minutes or until lightly browned. Remove chicken from pan; place in a bowl. Add bell pepper to pan; sauté 2 minutes, stirring occasionally. Add garlic and ginger; cook 30 seconds. Add chicken and cornstarch mixture to pan; cook 1 minute or until sauce is slightly thick. Sprinkle with cashews and green onions. Yogurt Parfait Serves 4 1 ½ cups of Yogurt 2 Tbsp. Of honey ½ tsp. vanilla extract 1 cup sliced strawberries 1 cup fresh blueberries 1 cup fresh raspberries 4 tsp. Of low fat granola Directions: In a mixing bowl, combine the yogurt, honey and vanilla extract. Beat with an electric mixer until fluffy and smooth. Place strawberries evenly among four dishes. Divide blueberries among 4 dishes and top each with 3 tablespoons of yogurt. Divide raspberries among 4 dishes and top each with remaining yogurt mixture. Garnish with teaspoon of the granola. Roasted Chicken with Peppers and Onions Serves 4 1/2 teaspoon freshly grated lemon zest 3 tablespoons lemon juice 2 tablespoons finely chopped garlic 2 tablespoons finely chopped fresh oregano or 1 teaspoon dried 2 tablespoons finely chopped pickled jalapeno peppers 2 tablespoons extra-virgin olive oil 1/2 teaspoon salt 1 pound boneless chicken breasts 1 red, yellow or orange bell pepper, seeded and thinly sliced 1/2 medium onion, thinly sliced Directions: Preheat oven to 425°F. Whisk lemon zest, lemon juice, garlic, oregano, jalapenos, oil and salt in a 9-by-13-inch glass baking dish. Add tenders, bell pepper and onion; toss to

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coat. Spread the mixture out evenly; cover with foil. Bake until the chicken is cooked through and no longer pink in the middle, 25 to 30 minutes. Steak Salad with Creamy Ranch Dressing Serves 4 Steak: 1/2 teaspoon garlic powder 1/2 teaspoon brown sugar 1/2 teaspoon ground red pepper 1/4 teaspoon salt 1/4 teaspoon black pepper 1 (1-pound) boneless sirloin steak, trimmed (about 1/2 inch thick) Cooking spray Salad: 2 cups grape tomatoes 1 cup halved and sliced cucumber 1 cup sliced red onion 1 (16-ounce) bag classic iceberg salad mix or chop your own 1/2 cup fat-free ranch dressing Directions: Heat a nonstick grill pan over medium-high heat. Preheat broiler. To prepare steak, combine the first 5 ingredients; rub evenly over both sides of steak. Coat grill pan with cooking spray. Cook steak 4 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut steak diagonally across grain into thin slices. While steak stands, prepare salad. Combine tomatoes, cucumber, onion, and lettuce in a large bowl. Add dressing, tossing gently to coat. Divide salad evenly among 4 plates; top with steak. Asian Chicken Salad Serves 4 2 tablespoons seasoned rice vinegar 1 tablespoon low-sodium soy sauce 1 tablespoon dark sesame oil 1 teaspoon bottled ground fresh ginger (such as Spice World) 1 teaspoon honey 6 cups gourmet salad greens 2 cups chopped cooked chicken 1 cup matchstick-cut carrots 1 cup snow peas, trimmed and cut lengthwise into thin strips 2 tablespoons sliced almonds, toasted Directions: Combine vinegar, soy sauce, sesame oil, ginger, and honey in a large bowl, stirring well with a whisk. Add salad greens, chicken, carrots, and snow peas; toss gently to coat. Sprinkle with almonds.

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Shrimp Salad Serves 1 10 Cooked shrimp 1/3 cup avocado, sliced 1 Tbsp. slivered almonds 2 Tbsp. red onion, diced 2 Tbsp. carrot, diced 1 Tbsp. sesame dressing 2 cups of greens Directions: Toss all ingredients together and serve. Chicken Salad Wrap Serves 6 4 cups mixed salad greens (about 1/2 of 10-oz. bag) 1 pkg. (6 oz.) Fresh Grilled Chicken Breast Strips 1 medium tomato, chopped 1 medium red pepper, chopped 1/2 cup Fat Free Crumbled Feta Cheese 1/4 cup Fat Free Italian Dressing 1 pkg. (12.5 oz.) Whole Wheat Tortillas, warmed Directions: Toss salad greens with chicken, tomato, peppers and cheese in large bowl. Add dressing; mix lightly. Place about 2/3 cup of the greens mixture on each tortilla; roll up. Tex Mex Beef Tacos Serves 10 Cooking spray 1 cup chopped onion 2 garlic cloves, minced 1 pound ground lean beef 1 cup frozen whole-kernel corn 1/2 cup water 1/4 teaspoon salt 1/8 teaspoon black pepper 1 (15-ounce) can drained black beans 1 (8-ounce) can tomato sauce 1 to 3 drained canned chipotle chiles in adobo sauce, chopped 10 (8-inch) Whole Wheat tortillas Directions: Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, garlic, and beef; cook 6 minutes or until browned, stirring to crumble beef. Stir in corn and next 6 ingredients (corn through chiles). Bring to a boil; reduce heat, and

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simmer 10 minutes. Warm tortillas according to package directions. Spoon 1/2 cup beef mixture into each tortilla. Chicken Stir Fry Serves 4 1 lb. boneless skinless chicken breasts, cut into strips 2 Tbsp. Light Sun-Dried Tomato Dressing 1 cup small broccoli florets 1/2 cup small cauliflower florets 1/2 cup bell pepper strips 1/2 cup Light Sun-Dried Tomato Dressing 3 cups hot cooked brown rice Directions: Stir Fry chicken in 2 Tbsp. dressing in large skillet on medium-high heat 10 minutes or until chicken is cooked through. Add vegetables; stir-fry an additional 10 minutes. Add 1/2 cup dressing; mix well. Cook until heated through, stirring frequently. Serve over rice. Flank Steak with Shiitake Mushrooms Serves 4 Steak: 1/2 teaspoon salt 1/4 teaspoon black pepper 1 (1-pound) flank steak, trimmed Cooking spray Sauce: 1/2 cup chopped onion 1 garlic clove, minced 2 cups thinly sliced shiitake mushroom caps (about 1/2 pound mushrooms) 1 cup less-sodium beef broth 1/3 cup dry white wine 1 tablespoon balsamic vinegar 1/2 cup minced green onions Directions: Preheat broiler. To prepare steak, sprinkle salt and pepper evenly over both sides of steak. Place steak on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. Remove the steak from oven; loosely cover with foil. To prepare sauce, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 1/2 cup onion and garlic; sauté 2 minutes. Add mushrooms; sauté for 4 minutes. Add broth, wine, and vinegar. Bring to a boil; reduce heat to medium, and cook until reduced to 1 1/4 cups (about 6 minutes). Add green onions, and cook for 1 minute. Slice steak diagonally across the grain into 1/4-inch slices. Serve steak with mushroom sauce.

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Chicken Pasta Skillet Serves 4 1 lb. boneless skinless chicken breasts, cut into bite-size pieces 1 green pepper, sliced 1 small onion, sliced 1-1/2 cups water 2 cups whole wheat rotini pasta, uncooked 1 jar (26 oz.) spaghetti sauce 1 cup Shredded Mozzarella Cheese Directions: Cook and stir chicken in large skillet sprayed with cooking spray on medium-high heat 5 min. Add vegetables; cook and stir 5 min. Stir in water. Bring to boil; reduce heat to medium-low. Stir in pasta, covering completely with water; cover with lid. Simmer 15 min. or until pasta is tender. Stir in sauce. Sprinkle with cheese. Reduce heat to low; cook, covered, 5 min. or until cheese is melted and mixture is heated through. Orange Glazed Salmon Serves 4 4 (6-ounce) salmon fillets (1 inch thick) 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper Cooking spray 2 tablespoons minced shallots 1/4 cup dry white wine 1/2 teaspoon chopped fresh rosemary 3/4 cup fresh orange juice 1 tablespoon light maple syrup Directions: Sprinkle fillets evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fillets; cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from pan. Recoat pan with cooking spray. Add shallots; sauté 30 seconds. Stir in wine and rosemary; cook 30 seconds or until liquid almost evaporates. Add juice and syrup; bring to a boil, and cook 1 minute. Return fillets to pan; cook 1 minute on each side or until thoroughly heated. Muffin Frittata Serves 6 6 eggs ½ cup milk ¼ tsp. salt 1/8 tsp. pepper 1 cup 2 % shredded Cheddar Cheese

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¾ cup chopped Zucchini ¼ cup chopped red bell pepper 2 Tbsp. chopped red onion Directions: Heat oven to 350°F. Beat eggs, milk, salt and pepper in medium bowl until blended. Add cheese, zucchini, bell pepper and onion; mix well. Spoon evenly into 12 greased muffin cups, about 1/4 cup each. Bake in 350°F oven until just set, 20 to 22 minutes. Cool on rack 5 minutes. Remove from cups; serve. Layered Bruschetta Salad Serves 4 4 plum tomatoes, chopped 2 Tbsp. chopped fresh basil 1/2 cup Light Balsamic Vinaigrette Dressing 1 pkg. (10 oz.)torn romaine lettuce 1 pkg. (6 oz.) Italian Style Chicken Breast Strips 2 Tbsp. Reduced Fat Grated Parmesan Cheese Directions: Combine tomatoes, basil and dressing; set aside. Place lettuce in medium serving bowl; top with layers of croutons, chicken and tomato mixture. Sprinkle with cheese. Serve immediately. Turkey Cucumber Pita Serves 1 1 whole wheat pita bread (6 inch) 1 Tbsp. Light Mayo 1 lettuce leaf 4 slices Fresh Shaved Smoked Turkey Breast 2 slices tomato 1 KRAFT 2% Milk Singles 4 slices cucumber Directions: Spread bread with dressing. Top with lettuce, turkey, tomatoes, 2% Milk Singles and cucumbers. Fold in half to serve. Chicken Quesadillas Serves 4 2 cups shredded cooked chicken 1/2 cup drained whole kernel corn 1/2 cup sliced green onions 1/2 cup drained canned low sodium black beans, rinsed 1 cup Salsa 1 cup 2% shredded Cheddar Cheese 8 Whole Wheat Tortillas

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Directions: Layer chicken, corn, onions, beans, salsa and cheese evenly over one half of each tortilla. Fold tortillas in half to enclose filling. Cook 1-2 quesadillas at a time in large nonstick skillet on medium-high heat 3 min. on each side or until quesadillas are lightly browned on both sides and cheese is melted. Fish and Fries Serves 1 4 oz. cod 1 Tbsp. EVOO 1 large Sweet Potato 1 tsp. EVOO Sprinkle of Salt Sprinkle of garlic Directions: Rub cod with EVOO and sear 2 to 3 minutes per side. Cut sweet potato lengthwise into fries. Boil for 10 minutes. Drain and toss potatoes, EVOO, salt, and garlic. Heat oven to 450 and spread fries on cookie sheet. Bake for 30-40 minutes. Cabbage Salad Serves 1 Cut 1 ½ cups of cabbage and toss with 2 Tbsp. of low fat dressing. Hoisin Flank Steak with Cucumber Salad Serves 4 3 tablespoons hoisin sauce 1 teaspoon bottled ground fresh ginger 1/2 teaspoon grated orange rind 1 (1-pound) flank steak, trimmed 2 cups thinly sliced, peeled cucumber 1/4 cup thinly vertically sliced red onion 1/4 cup matchstick-cut carrot 1 tablespoon sugar 1 tablespoon chopped fresh cilantro 2 tablespoons fresh lime juice 2 teaspoons fish sauce 1/8 teaspoon salt Directions: Preheat broiler. Combine first 3 ingredients in a small bowl. Brush steak with half of hoisin mixture. Place steak on a broiler pan coated with cooking spray. Broil 6 minutes. Turn steak over; brush with remaining hoisin mixture. Broil 6 minutes or until desired degree of doneness. Place steak on a cutting board; let stand 5 minutes. Combine cucumber and remaining ingredients in a bowl; toss to combine. Cut steak diagonally across grain into thin slices. Serve with cucumber salad

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Advocare Protein Brownie Recipe 1/4 cup, Stevia Purvia Sweetener 1/2 tsp Baking soda 1/2 tsp, Salt, 9 tbsp, Liquid Egg Whites 1/2 tsp Vanilla extract 1/2 cup Unsweetened Almond Coconut Milk 8 Tbsp Peanut Butter, Smooth* 4 scoops, Muscle Gain - Chocolate

*or to reduce fat use 8 TBL rehydrated PB2 or PB2 with Chocolate! Directions: Heat oven to 350. Heat peanut butter in microwave for 30 seconds until creamy. Mix peanut butter & stevia. Add eggs, vanilla & almond milk. Mix protein powder, baking soda & salt in a separate bowl. Combine. Start with ½ cup of almond milk but may need to add another ¼ cup. Pour into a greased 8x8 glass cake pan. Bake for 26 minutes or until set. PB2 Raisin Oatmeal Cookies 1 cup(s), Peanut Butter, Powdered 1/2 tsp(s), Leavening agents, baking soda 1 1/2 cup(s) Instant Oatmeal unenriched, cooked with water, without salt 2 large Eggs - White only, raw 1/4 tsp Spices, cinnamon, ground 1/2 cup, Almond Coconut Milk Blend 1 tsp(s), Vanilla extract 1/2 cup (not packed), Raisins, seedless Directions: In small bowl, mix together flour, PB2, baking powder, salt and cinnamon. In a medium bowl, cream butter and sugar until light and fluffy, then beat in egg. Gradually mix in dry ingredients and oats. Stir in raisins, and nuts. Drop by tablespoons onto greased or parchment paper lined baking sheet. Bake in a preheated 350° oven for 10-12 minutes, until lightly golden brown. Cool for several minutes before removing from the pan, then cool completely on wire rack before storing.

Tuna Patties 3 6oz cans of Tuna Fish, light, canned in water 2 tsp Dijon Mustard 1 tsp Lemon Zest 1 tbsp Lemon juice 1 tbsp Water 2 tbsp Parsley, fresh, chopped 2 tbsp Chives, chopped 1 tsp Iodized Table Salt 1 tsp Pepper Sauce 1 large, Egg - Whole or 2 whites 2 tbsp Olive Oil

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1/2 tsp, Butter - Salted 1/2 cup, Whole Wheat Panko Bread Crumbs Directions: Drain tuna lightly, mix all ingredients well. Divide into 4-6 patties. You can place on wax paper to chill for 1 hour to help patties stay together when you cook them, or just go for it! Messier, but still equally delicious! Spray skillet, have temp on medium high & cook for 3-4 minutes each side until golden brown!

Brown Sugar and Garlic Chicken 10 cloves of garlic minced 1/4 cup of olive oil 1/4 cup to 1/2 cup of brown sugar splenda/truvia 8 boneless skinless chicken breasts Directions: Sauté the garlic in the olive until golden, add the brown sugar until it is a slight paste over medium heat. Remove from heat and spread over chicken breasts placed in a greased glass pan. Season with salt and pepper. Cook at 500 degrees for 30 minutes.

24 Day Challenge Website - Your OWN Virtual Coach! GO TO http://tinyurl.com/24DayCoach FOR:

• Recipes that are in your daily menu (any recipe that is named “Advocare 24 Day Challenge”)

• MORE snack ideas! • Calendar to help you track your days • And MORE!

Water Tracking

Use a free water tracking app to help you get reminders to stay hydrated! One of our favorites is “Water Your Body,” for your Android devices and “Water Your Body Lite” for your Apple devices.

Additional Frequently Asked Questions More Of Your Burning Questions Answered!

How many times can I use Spark in a given day?

Common Spark use is twice per day, but if you were going to have an exceptionally long or tiring day, you could certainly get away with three

with no concern at all.

What do I do after my Challenge is over?

Very good question ... unfortunately, not one that can be answered in a FAQ response due to the individuality of each person and their goals. Our

general recommendation for anyone completing their Challenge and either looking to lose a bit more or simply maintain is to repeat Phase II as their post-Challenge plan, but to be perfectly honest, you should be discussing your next step with your Challenge coach ASAP. They can help you make sure you get exactly, and more importantly, only what you need from an AdvoCare solutions standpoint, in order to reach your next health, fitness or wellness goal. Talk to

them!

What is the difference between the MNS Max 3, C, and E?

The variations of Metabolic Nutrition Systems are  distinguished by their additional components. MNS Max E (Energy) and MNS Max C (Appetite

Control) contain Metabolic Enhancer caplets for support of the body's natural metabolism.* When metabolism is optimized, an individual may experience increased energy, better weight management and improved body functions. *

MNS Max E is formulated to maximize energy along with metabolism in support of weight management with Thermo-P caplets.* Max E is intended for persons 18 years and older.

MNS Max C is designed to maximize appetite control along with increased energy and metabolism in support of weight management with a Thermo-T caplet and CitriSate (appetite suppressant caplet).* Max C is intended for individuals 18 years and older.

MNS Max 3 is formulated to support metabolism, appetite management and energy production with an ActoTherm® SR caplet which uses sustained-release technology, and BioTherm capsules.* In addition, Max 3 provides comprehensive nutrition with the inclusion of Calcium Plus caplets, an Amplify A.T. softgel

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capsule and an additional OmegaPlex softgel capsule.* Max 3 contains approximately one-half the amount of caffeine contained in MNS Max E and MNS Max C. Max 3 is intended for persons 12 years and older.

What are some of the “add-on” products that I should consider for greater results?

There are a number of additional AdvoCare solutions that you could use in conjunction with your Challenge or certainly following your Challenge,

depending on what your personal goals may be. Just to give you a few examples, we have included some of the most popular below.

Carb-Ease Plus, ThermoPlus, LeptiLean, FiboTrim, Slim, Rehydrate, Meal Replacement/Snack Bars, Probiotic Restore Ultra, Muscle Gain (protein

powder), Post-Workout Recovery

How do I get the Discount Membership and the 20-40% off my AdvoCare product?

AdvoCare’s Discount Membership is just like a Costco or Sam’s Club Membership and provides you with anywhere from 20% to a 40% Discount

off ALL of your AdvoCare solutions use. Taking advantage of this Membership Program is truly a no-brainer as the Membership itself costs only $79, but AdvoCare actually sends you $50 in FREE Spark and Slam upon registration. Couple this with what could be major discounts or even potentially FREE personal product use each month as a Member, and you can see why the program is a win-win and chosen by most!

I know a few people that would love to do the Challenge, too. How does the referral program work?

This is really quite simple and ingenious! Since society, especially as it relates to “weight loss” and “health” programs has truly been inundated

with advertising and bogus claims, AdvoCare simply believes in letting success create success and their referral program does just that! It is a simple, 100% virtual referral program that not only provides you with “thank yous” in the way of checks from AdvoCare for each product introduction you make, but does so residually, thus paying for the introduction on continued use, not just one time. Additionally, these referrals can actually help you increase your personal Discount as well! Ask your AdvoCare coach about this side of the Membership Program and they will break it down for you in very simple, easy to understand terms. Remember, if you are happy with your results and the AdvoCare solutions, this makes absolute sense to help those you know and love...a true win-win situation with every introduction!

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What’s Next? Continue with your new, healthy lifestyle!

The first 24 days are designed to get you some much needed momentum and help you get a “jump start” on reaching your health and fitness goals. You have new habits that are now in place and have become part of your daily routine. Your new daily routine is what is going to guarantee continued success and turn this into a true lifestyle. This is not the time to let up and stop doing the things you have been doing.

Continue to use this nutrition guide book to make good, healthy food choices. Continue on your supplement routine to fill in the gaps in your diet. You can continue to purchase products at the retail price or you can get a 20-40% discount on your products that you take moving forward. Ask the person who is helping you on the program to explain your options.

Two critical Advocare products for you to continue consuming are:

• Spark • Metabolic Nutrition System Max 3, E, or C.

These two products are what you need to maintain high energy levels and mental focus, as well as continue to feed your body the core nutrition it needs to keep up with an active lifestyle, quality relationships, and your health and overall wellness.

Additional Advocare products for you to obtain optimal health and wellness are available.

As you have found, nutrition is crucial to your long term success. Focus on what you eat, continuing on your Advocare supplements and an exercise program that works for you. Imagine where you will be after a full 90 days of following this program!