28-DAY SEPTEMBER SHRED COACHING

MEATS & SEAFOOD FRUIT

chicken breast (31 oz) avocado (3/4)
tilapia (12 oz) blueberries (1 cup)
tuna (9 oz) raspberries (3/4 cup)
orange (1/2)
lemon (juice)
apple (1/2)
banana (1)

BEANS & LEGUMES

DAIRY
eggs (11)
0-2% plain Greek yogurt (1.5 cup)
0-2% cottage cheese (2.5 cup)
black beans (1.5 cup)
pinto beans (1 cup)
chickpeas (1/2 cup)
tofu, firm (16 oz)
© 2020 Bravado Ventures, LLC. All rights reserved.
 VEGGIES MISCELLANEOUS
mixed green salad (14 cups) Chocolate Protein FX
spinach (2 cup) Vanilla Protein FX
kale (1/2 cup) Shake FX
cauliflower (1 cup) olive oil
broccoli (3 cup) vinaigrette
tomato (2) rolled oats (1.25 cup)
mushroom (1/4 cup) unsweetened almond milk (2.5 cup)
cherry tomatoes (1/2 cup) almonds (40)
cucumber (2) baking powder
zucchini (1/2) peanut butter
celery sticks (6)
bell pepper (3)
asparagus (1/2 cup)
sweet potato (3 oz)
red onion (to taste, to taste)

SPICES & HERBS

salt
pepper
ground turmeric
ground ginger
ground cinnamon
vanilla extract
fresh cilantro or parsley

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 8
Breakfast:

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

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
1/4 cup blueberries

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

Snack:
1 scoop Shake FX
water

Dinner:
4 oz tilapia
2 cups mixed green salad

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 9
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
1 cup broccoli, steamed
1/2 cup black beans

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 10
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:

4 oz tuna, packed in water

2 cups mixed green salad
1 tbsp vinaigrette

Snack:

8 almonds
1/2 cup plain Greek yogurt

Dinner:

3 oz chicken breast
1 cup broccoli, steamed
1/2 cup zucchini, steamed

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 11
Breakfast:

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

Snack:

2 oz tuna
1/4 avocado
1/2 cup raspberries

Lunch:

4 oz chicken
1/2 cup pinto beans
1 bell pepper
1/4 avocado
red onion to taste

Snack:

1 scoop Shake FX
water

Dinner:

4 oz tilapia
2 cups mixed green salad
1 tbsp vinaigrette

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 12
Breakfast:

1 serving Tofu Scramble (see recipe below)

1/2 orange, sliced
1 bell pepper sliced
1 cup spinach

Tofu Scramble
(Makes 4 servings)

16 oz tofu, firm
ground turmeric
salt
pepper
fresh cilantro or parsley
1 tbsp olive oil

Directions:

1. Place the firm tofu into a bowl and crumble.

2. In a large skillet, heat the oil and add the tofu with salt, pepper and turmeric
(just enough for color, about 1/8 tsp). Cook over medium-high heat for 6-8
minutes or so.
3. Top with fresh cilantro or parsley and enjoy!

Snack:

1/2 cup cottage cheese

1/4 cup raspberries
8 almonds

Lunch:

4 oz chicken breast
1 cup broccoli
1 cup cauliflower
1 tbsp vinaigrette

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 12 (CONT.)
Snack:

2 hard-boiled eggs
2 celery sticks

Dinner:

3 oz chicken breast
1/2 cup chickpeas
1 cup mixed green salad
1 tbsp vinaigrette

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 13
Breakfast:

2 eggs
1 cup spinach
1/2 cup asparagus
1/2 cup cherry tomatoes

Snack:

1/2 cup cottage cheese

1/4 cup blueberries
8 almonds

Lunch:

3 oz chicken breast
3 oz sweet potato
1 cup mixed green salad
1 tbsp vinaigrette

Snack:

1 scoop Shake FX
water

Dinner:

4 oz chicken
1/2 cup pinto beans
1 bell pepper
1/4 avocado
red onion to taste

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

© 2020 Bravado Ventures, LLC. All rights reserved.

28-DAY SEPTEMBER SHRED COACHING

DAY 14
Breakfast:

Protein FX Overnight Oats (This recipe makes 2 servings; today only 1 eat serving)
1 cup unsweetened almond milk
1/2 tsp vanilla extract
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
2 celery sticks

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

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