28-DAY SPRING CLEAN YOUR FITNESS COACHING

MEATS & SEAFOOD FRUIT

chicken breast (32 oz) blueberries (1 cup)
halibut (3 oz) avocado (1)
tilapia (7 oz) banana (1)
tuna (6 oz) apple (2)
lemon (1)
grapes (8)
raspberries (1 cup)

DAIRY
eggs (13)
BEANS & LEGUMES
0-2% plain Greek yogurt (2 cups)
pinto beans (1.5 cups)
0-2% cottage cheese (2.5 cups)
black beans (1.5 cups)

© 2019 Bravado Ventures, LLC. All rights reserved.

 VEGGIES
mushrooms (3/4 cup)
tomato (3)
bell pepper (2)
red onion (1)
mixed green salad (19 cups)
celery sticks (9)
cucumber (3)
broccoli (4 cups)
kale (1/2 cup)
asparagus (1/2 cup)
cherry tomatoes (1/2 cup)
SPICES & HERBS
vanilla extract 
ground cinnamon 
turmeric
ground ginger
MISCELLANEOUS
Shake FX
Vanilla Protein FX
Chocolate Protein FX
chia seeds (2 tbsp)
unsweetened almond milk (3 cups)
almonds (32)
walnuts (2 tbsp)
vinaigrette (8 tbsp)
balsamic vinaigrette (3 tbsp)
oats (1.25 cups)
baking powder
peanut butter
olive oil
© 2019 Bravado Ventures, LLC. All rights reserved.
28-DAY SPRING CLEAN YOUR FITNESS COACHING

DAY 8
Breakfast:

2 eggs
1/4 cup mushroom
1/4 cup tomato
1/2 cup blueberries

Snack:

Chia Seed Pudding

1 /2 cup plain Greek yogurt

2 tbsp chia seeds
1/2 cup unsweetened almond milk
1/8 tsp vanilla extract
1/8 tsp cinnamon

Directions:
Mix all ingredients together in a bowl. Cover and refrigerate for at least 4 hours.

Lunch:

4 oz chicken
1/2 cup pinto beans
1 bell pepper, diced
1/4 avocado, sliced
1/4 red onion, diced

Snack:

1 scoop Shake FX
water

Dinner:

3 oz halibut, grilled
2 cups mixed green salad
1 tbsp vinaigrette
1/2 cup pinto beans

© 2019 Bravado Ventures, LLC. All rights reserved.

28-DAY SPRING CLEAN YOUR FITNESS COACHING

DAY 9
Breakfast:

Protein FX Pancakes (This recipe makes 2 servings. Eat one serving today, and
save the other half for tomorrow's breakfast)

Ingredients:
1/4 cup oats
1/2 cup cottage cheese
3 egg whites
1/2 tsp ground cinnamon
1/2 tsp vanilla extract
1/2 scoop Vanilla Protein FX
1/8 tsp baking powder
1 tsp peanut butter (for serving)

Directions:
1. Combine all ingredients (except peanut butter) and blend until you reach the
consistency of pancake batter.
2. Cook on medium heat in a nonstick skillet for 2-3 minute per side.
3. Serve topped with 1 tsp peanut butter

Snack:
1/2 cup cottage cheese
1/2 cup blueberries

Lunch:
3 oz chicken, grilled
2 cups mixed green salad
1/2 cup black beans

Snack:
2 hard-boiled eggs
2 celery sticks

Dinner:
3 oz tilapia
2 cups mixed green salad

© 2019 Bravado Ventures, LLC. All rights reserved.

28-DAY SPRING CLEAN YOUR FITNESS COACHING

DAY 10
Breakfast:

1 serving Protein FX Pancakes

Snack:

Protein FX Banana Delight

1 scoop Vanilla Protein FX
1 cup ice
1 banana
1 cup unsweetened almond milk
1/2 tsp vanilla extract
dash of ground cinnamon
dash of ground turmeric
dash of ground ginger

Lunch:

3 oz tuna
2 cups mixed green salad
1/2 cup tomato, sliced
1/2 cup cucumber, sliced
1 tbsp vinaigrette

Snack:

8 almonds
1/2 cup plain Greek yogurt

Dinner:

4 oz chicken
2 cups broccoli, steamed
1/2 cup black beans

© 2019 Bravado Ventures, LLC. All rights reserved.

28-DAY SPRING CLEAN YOUR FITNESS COACHING

DAY 11
Breakfast:

Protein FX Green Machine Shake

1 scoop Vanilla Protein FX
1/2 cup unsweetened almond milk
1/2 cucumber, diced
1/2 cup kale
1/2 apple, sliced
1/2 tsp lemon juice

Snack:

2 hard-boiled eggs
2 celery sticks

Lunch:

3 oz tuna, packed in water

2 cups mixed green salad
1 tbsp vinaigrette

Snack:

8  almonds
1/2 cup plain Greek yogurt

Dinner:

Waldorf Salad Remix

4oz cooked chicken breast
2 cups mixed green salad
1/4 apple, diced (preferably "Red Delicious or Honey Crisp")
8 halved grapes
2 tbsp walnuts, chopped
2 tbsp celery, diced
2-3 tbsp balsamic vinaigrette

Directions:
Combine all ingredients and toss well.

© 2019 Bravado Ventures, LLC. All rights reserved.

28-DAY SPRING CLEAN YOUR FITNESS COACHING

DAY 12
Breakfast:

2 eggs
1/2 cup asparagus
1/2 cup cherry tomatoes
8 almonds

Snack:

1 scoop of Shake FX
water

Lunch:

Fresh Chicken Salad

4 oz chicken, grilled
2 cups mixed green salad
1/2 cucumber, sliced
1/2 tomato, diced
1/2 cup mushroom
2 tbsp red onion
2 tbsp vinaigrette

Snack:

2 celery sticks
1/2 cup cottage cheese

Dinner:

3 oz chicken breast
1/2 cup bell pepper, sliced
1/2 cup pinto beans
1 cup mixed green salad

© 2019 Bravado Ventures, LLC. All rights reserved.

28-DAY SPRING CLEAN YOUR FITNESS COACHING

DAY 13
Breakfast:

Protein FX Apple Pie Shake

1 scoop Vanilla Protein FX

1 cup ice
1/2 apple, sliced
1 tsp ground cinnamon
1 cup water

Snack:

1/2 cup cottage cheese

1/2 cup raspberries

Lunch:

4 oz grilled chicken breast

2 cups broccoli (raw or steamed)
1 tbsp vinaigrette

Snack:

2 hard-boiled eggs
2 celery sticks

Dinner:

3 oz chicken, grilled
2 cups mixed green salad
1 tbsp vinaigrette

**Be sure to prepare tomorrow’s breakfast, tonight! (Protein FX Overnight Oats)

© 2019 Bravado Ventures, LLC. All rights reserved.

28-DAY SPRING CLEAN YOUR FITNESS COACHING

DAY 14
Breakfast:

Protein FX Overnight Oats (This recipe makes 2 servings; today only 1 eat serving)

Ingredients:
1 cup unsweetened almond milk
1/2 tsp vanilla
1 cup dry oats
1/4 cup Chocolate Protein FX

Directions:
Combine all ingredients in a bowl, mix with a spoon, and then pour into a mason
jar and refrigerate overnight. Enjoy in the morning, hot or cold.

Snack:

1/2 cup cottage cheese

1/2 cup raspberries

Lunch:

3 oz chicken, grilled
1/2 cup black beans
1 cup cucumber, sliced
1 cup tomato, sliced
1 tbsp olive oil

Snack:

1/2 cup plain Greek yogurt

8 almonds

Dinner:

4 oz tilapia
2 cups mixed green salad
1 tbsp vinaigrette

© 2019 Bravado Ventures, LLC. All rights reserved.