1. 24-Day Challenge-Friendly Food Ideas!
Breakfast:
Protein+Complex
Carb+Fruit
Snack Ideas: Dinner: Protein+Veggie+(Complex Carb
optional)
Proteins:
 Eggs/egg whites
 Turkey bacon
 Turkey sausage
 Greek yogurt!
Complex Carbs:
 Whole wheat toast
 Corn/whole wheat
tortilla
Fruits:
 Berries
 Bananas
 Apple
Meal Ideas:
 Quiche
(http://www.skin
nytaste.com/petit
e-crust-less-
quiche/ )
 Greek yogurt +
granola + berries
 Protein pancakes
(http://www.pops
ugar.com/fitness/
Grain-Free-
Pancakes-
36265757 )
 Boiled eggs
 Snap peas
 Carrots
 Celery + peanut
butter
 Apple +peanut
butter
 Greek yogurt +
granola
 Cheese stick
(low-fat cheese)
 Avocado + lime
& salt
 Avocado toast
 Dark berries
o Blue,
black,
straw,
rasp
 Banana + peanut
butter
 Hummus +
veggies
 Almonds
 Pistachios
 Pretzels
 Salmon patties
 Turkey stuffed peppers
(http://www.food.com/recipe/health
y-quinoa-and-ground-turkey-stuffed-
peppers-449167 )
 Turkey meatloaf
(http://www.skinnytaste.com/turkey
-meatloaf-45/ )
 Chicken enchiladas
(http://pinchofyum.com/skinny-
chicken-enchiladas )
 Grilled/baked chicken
 Chicken tenders
(http://www.skinnytaste.com/pickle-
brined-baked-chicken-tenders/print/
)
 Balsalmic chicken
(http://www.skinnytaste.com/balsa
mic-chicken-with-roasted/ )
 Parmesean chicken + veggie noodles
o Whole wheat breading
 Turkey meatballs/meatsauce + veggie
noodles
 Crockpot Salsa Verde chicken
 Asian stir-fry
o Chicken or shrimp
o With brown rice
 Baked tilapia + veggies
 Baked/grilled shrimp + veggies
 Grilled shrimp skewers
o + pineapple & veggies
 Big salad + meat
(http://www.skinnytaste.com/grilled
-shrimp-and-vegetable-bowl/print/ )
 Chicken lettuce wraps
Turkey taco lettuce wraps
(http://www.skinnytaste.com/turkey
-taco-
 lettuce-wraps-3-pts/print/ )
Dessert Ideas:
 Greek yogurt + peanut butter + banana
 Muffins!
(http://www.makingthymeforhealth.com
/flourless-peanut-butter-banana-
muffins/ )
 Cookies:
(http://www.chelseasmessyapron.com/b
est-ever-healthy-chocolate-chip-cookies/
)

2. 10-Day Cleanse Guide
A.M.:
 When you first wake up:
o Spark!
o No coffee! See how you feel after using only Spark for 10 days!

3.  30 minutes before breakfast:
o Packet of white pills
o These are probiotics and need to be taken on empty stomach
 Breakfast:
o Fiber + Water
o An additional 8 oz water
o Protein + Fruit + Complex Carb
o It’s extremely important to eat breakfast within 1 hour of waking

Snacks:
 Be sure to eat at least two snacks in between meals.
 Example – a boiled egg in between breakfast and lunch and a piece of
avocado toast between lunch and dinner.
 Eating snacks is essential to keeping your metabolism going!
 Don’t be afraid to eat!
 If you’re hungry  EAT!
Lunch:
 Protein + Veggies + Carb
 A serving of veggies = 1 cup of uncooked veggies or 2 cups of dark, leafy
greens
 Don’t be afraid to eat Complex Carbs! They are essential to your health!
Dinner:
 Protein + Veggies + Carb optional
 Try to minimize carb intake at night!
 But there are so many good recipes that have good complex carbs in them
Right before bed:
 Take the Herbal Cleanse tablet
 With a big glass of water