28-DAY SEPTEMBER SHRED COACHING

MEATS & SEAFOOD FRUIT

chicken breast (48 oz) apple (2)
ham (4 oz) blueberries (1.5 cups)
tuna (7 oz) avocado (1)
halibut (7 oz) lemon (1)
salmon (3 oz)

DAIRY BEANS & LEGUMES

eggs (14) lentils (1 cup)
0-2% cottage cheese (2 cups) black beans (2.5 cups)
0-2% plain Greek yogurt (2 cups) garbanzo beans (2 cups)

*includes Anti-Inflammatory Detox Soup Ingredients © 2020 Bravado Ventures, LLC. All rights reserved.

 VEGGIES MISCELLANEOUS
mixed green salad (11 cups) Chocolate Protein FX
coleslaw mix (12 oz) Vanilla Protein FX
cabbage (1 head) Shake FX
lettuce (1 head) bone broth (4 cups)
kale (1/2 cup) unsweetened almond milk (1 cup)
celery sticks (10 sticks) olive oil
broccoli (4.5 cups) vinaigrette
sweet potato (8 oz) almonds (16)
red onion (1) coconut aminos
yellow onion (1) peanut butter
asparagus (1 bunch) hot sauce
mushroom (1/2 cup) chocolate nibs (1 tbsp)
spinach (4.25 cups) stevia
tomato (2) ground chia seeds (2 tbsp)
cherry tomatoes (10 oz) salsa
green onion (1 bunch) sprouts (1 oz)
cucumber (2)
green Chile (3/4 cup diced)

SPICES & HERBS

salt
pepper
garlic cloves (5)
fresh cilantro (1 bunch)
fresh ginger
vanilla extract

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

2 Days Prior to Challenge:

Body FX Anti-Inflammatory Detox Soup

Ingredients:

6 cups water
4 cups bone broth
1 cup diced chicken breast, cooked
1.5 cups spinach
1.5 cups black beans
1.5 cups garbanzo beans
1 large tomato, diced
3/4 cup green Chile, diced
3 minced garlic cloves
1.5 tbsp olive oil
pepper to taste
sea salt to taste
1 tbsp Greek yogurt, per serving

Directions:

1. Heat olive oil over medium high.

2. Add minced garlic and cook for 2 minutes.
3. Add beans, tomato, green chiles, and salt and pepper to taste.
4. Add bone broth and water.
5. Bring to a boil.
6. Reduce to a simmer and add spinach and cooked chicken.
7. Simmer for 10 minutes or until chicken is warmed through and
spinach is wilted.
8. Serve in bowl with 1 tbsp Greek yogurt.

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 1
Breakfast:

Protein FX Green Machine Shake

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

Snack:

1 tbsp peanut butter

2 celery sticks
2 oz tuna

Grilled Salmon Salad

2 cups mixed green salad 
1 oz sprouts
1/2 cup chickpeas
8 cherry tomatoes
1/4 cup cucumber
2 tbsp vinaigrette
3 oz salmon

Snack:

1 scoop Shake FX
water

Dinner:

3 oz skinless chicken breast, grilled

2 cups broccoli, steamed
1/2 cup lentils

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 2
Breakfast:

2 eggs
1/2 cup blueberries
2 celery sticks

Snack:

1 scoop Shake FX
water

Lunch:

Chicken Wrap
4 oz chicken breast, grilled and sliced
shredded lettuce, to taste as filling
1/4 sliced avocado
2 tbsp red onion
lettuce wrap

Snack:

1/2 cup plain Greek yogurt

8 almonds

Dinner:

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

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 3
Breakfast:
2 eggs
1/2 cup black beans
1/4 cup cherry tomatoes
1/4 cup spinach

Snack:

Protein FX Fruit Dip with an Apple

1 tbsp Creamy All-Natural Peanut Butter
1/2 scoop Chocolate Protein FX
1.5 tbsp water
1 apple, sliced

Directions:
Mix peanut butter, Chocolate Protein FX and water with a spoon. Dip sliced apples.

Lunch:

Spinach Salad with Tuna

1.5 cups chopped spinach
1/2 cup shredded cabbage 
3 slices of tomato
3 oz tuna, canned in water
2 tbsp vinaigrette

Snack:
2 hard-boiled eggs
1/2 cup cucumber slices
2 tbsp salsa

Dinner:
4 oz grilled chicken breast
2 cups mixed green salad
1 tbsp vinaigrette

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 4
Breakfast:

4 egg whites
1/2 avocado
2 oz sweet potato

Snack:

1/2 cup cottage cheese

1/2 cup blueberries

Lunch:

3 oz grilled chicken breast

1/2 cup black beans
1 cup broccoli
1 tbsp vinaigrette

Snack:

Protein FX Peanut Butter Yogurt

1 cup plain Greek yogurt

1 tbsp peanut butter
1 scoop Vanilla Protein FX

Directions:

Mix well with a spoon. Enjoy right away or cover and freeze for 30 minutes for a
frozen treat.

Dinner:

4 oz halibut
2 cups mixed green salad
1 tbsp vinaigrette

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 5
Breakfast:

Protein FX Brownie Shake

1 scoop Chocolate Protein FX
1/2 cup unsweetened almond milk
2 tbsp ground chia seeds
1/2 tsp vanilla
1/8 tsp stevia
1 tbsp chocolate nibs
2-3 cups of ice

Snack:

1/2 cup cottage cheese

2 celery sticks

Lunch:

3 oz skinless chicken breast, grilled

3 oz sweet potato
1 cup mixed green salad

Snack:
1 scoop Shake FX
water

Dinner:
1 serving Egg Roll Bowl (see recipe on the next page)

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 5 (cont.)
Egg Roll Bowl
(Makes 4 servings)

1lb ground chicken

2 tsp fresh ginger, grated
1/4 yellow onion, diced
2 garlic cloves, minced
12 oz coleslaw mix (green cabbage, red cabbage, shredded carrots)
5 tbsp coconut aminos
2 green onions, sliced
1 tbsp olive oil
salt
pepper
cilantro to taste
hot sauce to taste (optional)

Directions:
1. Place olive oil, onion, garlic and ground chicken in a large skillet, season with salt and pepper to
taste, and cook over medium-high heat until chicken is browned.
2. Drain meat and add back to the skillet with ginger, coleslaw mix and coconut aminos. Cook
until cabbage softens.
3. Divide into four servings and serve with cilantro, green onion and hot sauce.

**Save another serving for tomorrow's lunch!

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 6
Breakfast:
2 eggs
1 cup spinach
1/2 cup tomato
1/2 cup blueberries

Snack:
1/2 cup cottage cheese
2 celery sticks

Lunch:
1 serving Egg Roll Bowl

Snack:
1 scoop Shake FX
water

Dinner:
4 oz chicken breast
1 cup asparagus
1/2 cup mushroom
red onion to taste

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 7
Breakfast:

Ham Omelet
2 eggs
1/2 cup of diced ham
1/2 cup broccoli, chopped
1/2 cup lentils

Snack:

2 oz tuna
1/2 apple
8 almonds

Lunch:

3 oz chicken breast
3 oz sweet potato
1 cup broccoli

Snack:

1/2 cup cottage cheese

2 celery sticks

Dinner:

4 oz grilled chicken breast

2 cups of mixed green salad
1 tbsp vinaigrette

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© 2020 Bravado Ventures, LLC. All rights reserved.