Simplified 24-Day Challenge Cleanse and Max Phase

Team 3D Product & Eating Plan

This program is created by AdvoCare Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before making any dietary or fitness modifications.

www.advoteam3d.com

www.advoteam3d.com

Cleanse Phase (Day 1-10)

Spark – 30 minutes before breakfast

Probiotic (2 white pills) 30 minutes before breakfast

(3) Catalyst pills (optional, but recommended) Breakfast

Fiber Drink right before you eat breakfast Men: ¾ cup egg whites/Egg Beaters or any lean protein (see list for options) Women: ½ cup egg whites/Egg Beaters or any lean protein (see list for options) AND Complex Carb (see list for options) OR

Meal Replacement Shake

Mid-Morning Snack (3 hours after breakfast) Men: 6oz. protein (see list for options) Women: 4oz. protein (see list for options) AND ½ cup or 1 small piece of fruit OR ¼ cup nuts OR 1 tbsp. peanut/almond butter

Lunch (3 hours after mid-morning snack) Men: 6oz. protein AND veggies (Veggies measured in cups) Women: 4oz. protein AND veggies (Veggies measured in cups)

Take 2 Omegaplex with lunch

Afternoon Snack (3 hours after lunch)

Spark (optional) Men: 6oz. protein (see list for options) Women: 4oz. protein (see list for options) AND ¼ cup nuts OR 1 tbsp. peanut/almond butter (NO FRUIT!)

Dinner (3 hours later) Men: 6oz. protein AND veggies (Veggies measured in cups) Women: 4oz. protein AND veggies (Veggies measured in cups)

Take 2 Omegaplex with dinner

Snack (3 hours later – if needed) ¼ cup nuts OR 1tbsp. of peanut/almond butter (NO FRUIT!)

Bedtime

Take Herbal Cleanse Pills (2 brown pills) right before bedtime

(3) Catalyst pills (optional, but recommended)

Simplified 24-Day Challenge Cleanse and Max Phase

Team 3D Product & Eating Plan

This program is created by AdvoCare Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before making any dietary or fitness modifications.

www.advoteam3d.com

www.advoteam3d.com

Max Phase (Day 11-24) On days 14, 18, and 22 – Add a complex Carb to lunch (see list for options)

Spark

(3) Catalyst pills

Yellow MNS Packet (before breakfast pack) Take ALL, 30 minutes before breakfast Breakfast

Meal Replacement Shake OR Men: ¾ cup egg whites/Egg Beaters or any lean protein (see list for options) Women: ½ cup egg whites/Egg Beaters or any lean protein (see list for options) AND Complex Carb (see list for options)

Both white packs of pills.

Mid-Morning Snack (3 hours after breakfast) ¼ cup nuts OR 1tbsp. of peanut/almond butter OR ½ cup cottage cheese (low sugar) or Greek yogurt *If snack is not immediately available, take (3) Catalyst pills as a last resort. Get a snack as soon as possible.

Yellow MNS packet (before lunch pack)

Lunch (3 hours after mid-morning snack) Men: 6oz. protein (see list for options) AND veggies (Veggies measured in cups) Women: 4oz. protein (see list for options) AND veggies (Veggies measured in cups) Every 4th Day, add ½ cup of either whole grain pasta or brown rice to your protein and veggies.

Spark (optional)

Afternoon Snack (3 hours after lunch) ¼ cup nuts OR 1tbsp. of peanut butter OR ½ cup cottage cheese (low sugar) *If snack is not immediately available, take (3) Catalyst pills as a last resort. Get a snack as soon as possible.

Dinner (3 hours later) Men: 6oz. protein (see list for options) AND veggies (Veggies measured in cups) Women: 4oz. protein (see list for options) AND veggies (Veggies measured in cups)

Take 2 Omegaplex with dinner NO CARBS!

Snack (3 hours later – if needed) ¼ cup nuts OR 1tbsp. of peanut/almond butter OR ½ cup cottage cheese (low sugar) (NO FRUIT!)

Bedtime

(3) Catalyst pills

Simplified 24-Day Challenge Cleanse and Max Phase

Team 3D Product & Eating Plan

This program is created by AdvoCare Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before making any dietary or fitness modifications.

www.advoteam3d.com

www.advoteam3d.com

Tips to Remember

Drink 1 gallon (128 oz.) of water each day!!!

Eat every 3 hours. Never skip a meal or a snack!!

Use your scale to measure protein.

Protein should be turkey, chicken, tuna or fish. No catfish, shrimp or lobster.

Protein should not be processed (from package). Can have canned tuna in water.

Eating salads during the day and veggies at night will scrub your system.

Eat fresh or frozen veggies, not canned.

No ketchup, mayo or BBQ sauce during cleanse phase. Mustard, hot sauce, and buffalo sauce

are OK.

Use spices to flavor food. Watch sugar content.

Use Olive Oil and Vinegar for added flavor.

Salad dressings should be clear, no cream/dairy based.

Spray butter is OK.

No carrots, corn or mushrooms during cleanse phase.

No fried foods, refined sugars, corn or white starches, or bread.

No wheat products.

No dairy.

No alcohol.

No coffee or soda.

Use a blender bottle to mix products (shakes, Spark, Rehydrate, etc.)

WHEN IN DOUBT, ALWAYS CALL YOUR COACH!!!!

Simplified 24-Day Challenge Cleanse and Max Phase

Team 3D Product & Eating Plan

This program is created by AdvoCare Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before making any dietary or fitness modifications.

www.advoteam3d.com

www.advoteam3d.com

Grocery List

Proteins

Cleanse Phase Max Phase Chicken breast

Lean ground turkey Deli turkey or chicken

(not pre-packaged) Tuna

Lean white fish Salmon

Turkey tenderloin

Eggs Pork tenderloin

Eggs whites (women 3-4, men 5-6)

Turkey bacon (women 3-4, men 5-6)

Turkey jerky (women 1 serving per package,

men 2 servings)

Any Cleanse Phase protein, plus: Lean ground beef

Bison Lean cuts of steak

All fish (shellfish, crab, lobster, etc.)

Fresh or Frozen Veggies (no canned veggies) (1 cup unless otherwise stated) *All green veggies and marked veggies are unlimited servings

Cleanse Phase Max Phase Avocado (½ per day)

Kale Spinach Zucchini Squash*

Cauliflower* Celery

Sprouts Turnip greens Bell peppers

Onions* Broccoli

Brussels sprouts Cucumbers

Cabbage

Radishes Beets

Asparagus Edamame Spaghetti

squash Tomatoes

Green beans

All Cleanse Phase veggies, plus: Corn

Carrots Mushrooms

Fruit ANY fruit, fresh or frozen

½ Cup or small piece

Complex Carb Options (½ cup serving size)

Other

Plain quick oats Steel cut oats

Cream of wheat Sweet potato

Brown rice Quinoa

Whole grain pasta Ezekiel bread (1 slice)

Whole grain bread (1 slice) Whole grain English muffin

Condiments Extras

Mustard Dill relish / sugar free relish

Cinnamon Spray butter

Unsweetened cocoa powder Splenda / Stevia

Mrs. Dash Fresh herbs Lemon / lime

Low sodium taco seasoning Salsa (7g of sugar or less)

Olive oil / coconut oil Clear salad dressing (7g sugar or

less) Lowry’s marinades (7g sugar or less)

Low oil hummus (2tbsp. serving)

Soy or unsweetened almond milk

Dry roasted or lightly salted nuts

Peanut or almond butter (no sugar added)