Challenge Workbook

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10 DAY CARRIBEAN HORMONE
CHALLENGE
INTRODUCTION
Do you have any reason to feel like it’s time to make a healthy change? Do you
have goals to meet with your health regarding your optimal health, weight or
energy levels? Do you have a hard time getting started and sticking to a program?
Are you tired of having to feel like the only way to do this is to buy expensive
systems or products to be able to get in shape or feel better and be healthier? We
are pleased to offer a 10 day health guide challenge. Consider joining us if you are
looking to improve your health in any way, including but not limited to:
 Eating healthier
 Maintaining an already healthy lifestyle
 Practicing moderation in general or with food, exercise or stress levels
 Drinking enough water each day
 Starting to exercise or find ways to exercise more
 Improving your stress level and being happier
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10 DAY CARRIBEAN HORMONE
CHALLENGE
JOIN US! Take 10 days to start strictly following a healthier lifestyle and reach
yourgoals. Follow this simple guide to make positive sustainable changes! See
how easy it is to feel your best with day by day instructions for cultivating a
happier, healthier life!
Key points for diet:

KEEP IT REAL!
When fueling your body with food follow this general rule-only eat it if you can
recognize the ingredients.*Limit natural “junk foods
EAT ENOUGH!
Eat real foods for each meal and snack with a focus on balancing protein, healthy
fat and dense carbs with plenty of vegetables.
HYDRATE!
Drink enough water to stay hydrated each day! Add lemon juice to 16 oz of water
each morning and drink first thing to start your day off best! Limit , eliminate
caffeine and processed drinks (soda, energy drinks, sugary juices).Drink water at
least 20 min before or after eating. Avoid drinking water during meals. Add fruit
pieces to your water to make it more exciting!
PREREQUISITES:
 Before pic= Take a picture of yourself before starting this challenge.
 Starting weight = (lbs)
6|Page @doctornique
DAY 1
 Wake up early and Start the day healthily by drinking a glass of warm lemon
water. This boosts the immune system, has an alkalizing effect, aids
digestion and stimulates the brain.





7|Page @doctornique
 BREAKFAST:
SPINACH OMELLETE:
INGREDIENTS:
 1 Whole egg
 3 egg whites
 1 cup boiled spinach
 1/2 tbsp olive oil
INSTRUCTIONS:
 put 1 whole egg and 3 egg whites in a bowl and mix it. add boiled
spinach and cook them in olive oil.
8|Page @doctornique
 Make sure to drink at least 1 liter water till lunch.
LUNCH:
CHICKEN CABBAGE ROLL:
INGREDIENTS:
 200g chicken mince

 2 carrots
 1 head Savoy cabbage
 1 sweet potato
 Salt and pepper
INSTRUCTIONS:
 Chop and boil potato and carrots until tender

 In a dish, cream potato and carrot
 On a bed of lettuce, and 2 tsp of creamed sweet potato and carrot
 Roll and add tooth pick to keep it together.
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10 | P a g e @doctornique
SNACK:
CELERY JUICE:
 Add 2 to 3 celery in a juicer and 1tbsp lemon juice.

 Blend it and drink it.
DINNER:
LOW CARB SHAMROCK PROTEIN SMOOTHIE:
INGREDIENTS:
 1 avacado
 1/2 cup almond milk
 1/4 cup spinach
 1 mint
 1/2 tbsp stevia or honey
 1/2 scoop protein powder vanilla
INSTRUCTIONS:
 Blend all the ingredients together.
DAY 2
• Wake up early and Start the day healthily by drinking a glass of warm lemon
water. This boosts the immune system, has an alkalizing effect, aids digestion and
stimulates the brain.
BREAKFAST:
SPINACH OMELLETE:
INGREDIENTS:
 1 Whole egg
 3 egg whites
INSTRUCTIONS:
LUNCH:
INGREDIENTS:

 2 carrots
 1 sweet potato
 Salt and pepper
INSTRUCTIONS:

SNACK:
CELERY JUICE:

DINNER:
INGREDIENTS:
 1 avacado
 1/4 cup spinach
 1 mint
INSTRUCTIONS:
Blend all the ingredients together.
DAY 3
BREAKFAST:
SPINACH OMELLETE:
INGREDIENTS:
 1 Whole egg
 3 egg whites
INSTRUCTIONS:
LUNCH:
INGREDIENTS:

 2 carrots
 1 sweet potato
 Salt and pepper
INSTRUCTIONS:

SNACK:
CELERY JUICE:

DINNER:
INGREDIENTS:
 1 avacado
 1/4 cup spinach
 1 mint
INSTRUCTIONS:
 Blend all the ingredients together
DAY4
 BREAKFAST:
JAMAICAN GREEN BANANA PORRIDGE & EGG WHITES:
INGREDIENTS:
 Green banana
 Almond Milk
 Cinnamon
 Salt
 Vanilla extract
 2 boiled egg whites
INSTRUCTIONS:
 Once peeled, add green banana, coconut milk, and almond

milk to a blender. Blend on medium speed until the mixture
is smooth.
 Meanwhile, bring water and 1/2 teaspoon of salt to a boil in a
pot.
 Add mixture from blender to boiling water and stir until the
banana mixture is dissolved in the water. Reduce heat and
continue to cook on medium heat, stirring occasionally, for
about 12 minutes, until the porridge thickens.
 After 12 minutes, stir in vanilla extract, allspice, cinnamon
and allow to cook for an additional 2 minutes
.
LUNCH:
JAMAICAN CHICKEN SOUP:
 500g chicken breast (or your favorite parts)

 2 quarts broth (can use part water if you don't have enough on hand)
 1 large kabocha squash
 1 small butternut squash
 4 stalks celery
 1-2 medium onions
 2 sprigs fresh thyme (or 1/4 tsp powdered)
 1 tsp pimento/allspice seeds (1/4 tsp dried)
 2 cloves garlic
 salt and pepper to taste (we typically use 1-2 whole scotch bonnets, we
like spicy!)
INSTRUCTIONS:
 Add broth to a large stockpot that hold approx 6 quarts or more if

you are making the recipe as-is. and bring to a boil. Add pimento
seeds, chicken and uncooked pumpkin/squash at this point.
 Reduce heat and let simmer for about 30 minutes, until chicken is
mostly cooked. To make things easier, like I do, you can bake the
squash whole until it is tender prior to making the soup, then you would
just scoop the flesh out and add to the soup at a later point.
 Remove chicken from pot, and once cooled enough to handle, shred if
desired.
 Peel and cut up anything you’d like to add to the soup, such as
onions, potatoes, yams, plantains and carrots. Make dumplings if you
are adding them in.
 Scoop pimento seeds out of the soup and add in onions, celery, yams
and potatoes. Let cook about 15 minutes.
 Remove the celery if you wish and add in chicken, plantains, scotch
bonnet, carrots and dumplings. Let cook another 15 minutes.
 Add spices (thyme, garlic, salt, powdered pepper, and powdered

allspice if you did not use pimento berries) to taste.
SNACKS:
CELERY JUICE:

DINNER:
KALE GINGER SMOOTHIE:
INGREDIENTS :

 1/2 cup kale
 ginger
 1/4 cup parsley
 1 tbsp lemon juice
 1 table spoon chia seeds
 1/4 cup blueberry
 1 teaspoon turmeric
 1/2 teaspoon cinnamon
 1/2 scoop vanilla protein powder
INSTRUCTIONS:
 blend all the ingredients together
Day 4
DAY 5
 BREAKFAST:
INGREDIENTS:
 Green banana
 Almond Milk
 Cinnamon
 Salt
 Vanilla extract
 2 boil egg whites
INSTRUCTIONS:

is smooth.

pot.
 Take your last meal at 7pm and don’t eat after it. Take 1 cup brown rice with
100g chicken breast and vegetables.
 Drink at least 4 liter of water till end of your day and drink 1 glass of almond
milk before bed and limit the use of social media
LUNCH:

 4 stalks celery
 2 cloves garlic
like spicy!)
INSTRUCTIONS:

desired.
are adding them in.

SNACKS:
CELERY JUICE:

DINNER:
INGREDIENTS :

 1/2 cup kale
 ginger
 1/4 cup parsley
INSTRUCTIONS:
DAY 6
 BREAKFAST:
INGREDIENTS:
 Green banana
 Almond Milk
 Cinnamon
 Salt
 Vanilla extract
 2 boil egg whites
INSTRUCTIONS:

is smooth.

pot.
 Take your last meal at 7pm and don’t eat after it. Take 1 cup brown rice with
100g chicken breast and vegetables.
 Drink at least 4 liter of water till end of your day and drink 1 glass of almond
milk before bed and limit the use of social media
LUNCH:

 4 stalks celery
 2 cloves garlic
like spicy!)
INSTRUCTIONS:

desired.
are adding them in.

SNACKS:
CELERY JUICE:

DINNER:
INGREDIENTS :

 1/2 cup kale
 ginger
 1/4 cup parsley
INSTRUCTIONS:
DAY 7
BREAKFAST:
CHIA SEED PUDDING:
INGREDIENTS:
 chia seeds
 almond milk
 maple syrup
 cinnamon
 salt
INSTRUCTIONS:
 First, combine the ingredients in lidded Mason jar. It should be fairly

large; look for one with a volume of 3 to 4 cups.
 Next, shake! Secure the lid on the top of the jar, and vigorously shake to
combine the ingredients.
 Then, chill. Pop the pudding in the fridge for a few hours.
 An hour or two later, stir. This step is crucial for breaking up any seed
clumps within the pudding. If the chia seeds stay bunched together, they
won’t absorb the liquid in the jar, making for a lumpy, crunchy chia
seed pudding. No, thanks!
 Then, chill again. After stirring, cover the jar, and refrigerate overnight.
LUNCH:
GRILLED COD FISH WITH VEGETABLES:
INGREDIENTS:
 200g cod fish

 1/4 cup brocolli
 1/4 cup cabbage
 1/4 cup carrot
 1 sweet potato
 1 tbsp olive oil
INSTRUCTIONS:
 cook 200g cod fish in a pan in olive oil

 saute the brocolli, carrot and cabbage for 5 mins in a pan
 boil sweet potato in a pan.
DINNER :
TUNA SALAD:
 200g tuna fish

 celery
 onion
 parsley
 mayo
 lettuce
INSTRUCTIONS:
add mayo, celery, red onion, parsley to the bowl. Use a fork to mix
everything together, while breaking up any large pieces of tuna. Season with
salt and pepper to taste
DAY 8
BREAKFAST :
CHIA SEED PUDDING:
INGREDIENTS:
 chia seeds
 almond milk
 maple syrup
 cinnamon
 salt
INSTRUCTIONS:

LUNCH:
INGREDIENTS:
 200g cod fish

 1/4 cup cabbage
 1/4 cup carrot
 1 sweet potato
INSTRUCTIONS:

DINNER :
TUNA SALAD:
 200g tuna fish

 celery
 onion
 parsley
 mayo
 lettuce
INSTRUCTIONS:
DAY 9
BREAKFAST :
CHIA SEED PUDDING:
INGREDIENTS:
 chia seeds
 almond milk
 maple syrup
 cinnamon
 salt
INSTRUCTIONS:

LUNCH:
INGREDIENTS:
 200g cod fish

 1/4 cup cabbage
 1/4 cup carrot
 1 sweet potato
INSTRUCTIONS:

DINNER :
TUNA SALAD:
 200g tuna fish

 celery
 onion
 parsley
 mayo
 lettuce
INSTRUCTIONS:
DAY 10
BREAKFAST :
CHIA SEED PUDDING:
INGREDIENTS:
 chia seeds
 almond milk
 HONEY
 cinnamon
 salt
INSTRUCTIONS:

LUNCH:
INGREDIENTS:
 200g cod fish

 1/4 cup cabbage
 1/4 cup carrot
 1 sweet potato
INSTRUCTIONS:

DINNER :
CHICKEN BREAST WITH CALLALO:
INGREDIENTS:
 4 cups callaloo, chopped and tightly packed

 200g grilled chicken breast
 1 tablespoon olive oil, or coconut oil
 1 small onion, chopped
 2 cloves garlic, minced
 2 green onions, chopped
 2 sprigs thyme
 1 medium tomato, chopped
 Salt to taste
 1 Scotch Bonnet pepper, whole or 1/4 teaspoon cayenne pepper
 2 tablespoons water
INSTRUCTIONS:
 To prepare callaloo, first remove dead leaves, debris, and any hard
stalks. I like to fill a large pot of cold water and add salt to it and
submerge the callaloo in the pot for about 10 minutes, the salt will
help to remove debris.
 Discard the water and rinse the callaloo. Strip the outer thin layer of
the callaloo stems. Finely cut leaves and stem of callaloo and set
aside.
 Saute, onion, garlic, spring onion, thyme, tomatoes in oil. Add
chopped callaloo, salt, and Scotch bonnet pepper, cover, and allow to
steam.
 you may add a little water at this time but not too much because the
callaloo will ‘spring its own water’ (produce its own liquid as it is
cooked).
BONUS GREEN SMOOTHIE
INGREDIENTS:
 frozen banana
 spinach
 celery
 garlic
 lemon
 chia seed
 cinnamon
WORKOUT
 Start workout around 5 pm which include: (DO AT YOUR OWN RISK)

 Burpees
 Jumping jacks
 Push ups
 Mountain climbers
 Plank
 High knees
 Squat


NOTE : REPEAT THIS WORKOUT FOR 10 DAYS
z
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© Copyright 2021 by Doctor Nique- All rights reserved.

Key points for diet:

 Starting weight = (lbs)

CHICKEN CABBAGE ROLL:

 200g chicken mince

 Chop and boil potato and carrots until tender

 Add 2 to 3 celery in a juicer and 1tbsp lemon juice.

LOW CARB SHAMROCK PROTEIN SMOOTHIE:

 Blend all the ingredients together.

 Make sure to drink at least 1 liter water till lunch.

CHICKEN CABBAGE ROLL:

 200g chicken mince

 Chop and boil potato and carrots until tender

 Add 2 to 3 celery in a juicer and 1tbsp lemon juice.

LOW CARB SHAMROCK PROTEIN SMOOTHIE:

Blend all the ingredients together.

 Make sure to drink at least 1 liter water till lunch.

CHICKEN CABBAGE ROLL:

 200g chicken mince

 Chop and boil potato and carrots until tender

 Add 2 to 3 celery in a juicer and 1tbsp lemon juice.

LOW CARB SHAMROCK PROTEIN SMOOTHIE:

 Blend all the ingredients together

JAMAICAN GREEN BANANA PORRIDGE & EGG WHITES:

 Once peeled, add green banana, coconut milk, and almond

JAMAICAN CHICKEN SOUP:

 500g chicken breast (or your favorite parts)

 Add broth to a large stockpot that hold approx 6 quarts or more if

 Add spices (thyme, garlic, salt, powdered pepper, and powdered

 Add 2 to 3 celery in a juicer and 1tbsp lemon juice.

KALE GINGER SMOOTHIE:

 1/2 cup almond milk

 blend all the ingredients together

JAMAICAN GREEN BANANA PORRIDGE & EGG WHITES:

 Once peeled, add green banana, coconut milk, and almond

 Meanwhile, bring water and 1/2 teaspoon of salt to a boil in a

JAMAICAN CHICKEN SOUP:

 500g chicken breast (or your favorite parts)

 Add broth to a large stockpot that hold approx 6 quarts or more if

 Add spices (thyme, garlic, salt, powdered pepper, and powdered

 Add 2 to 3 celery in a juicer and 1tbsp lemon juice.

KALE GINGER SMOOTHIE:

 1/2 cup almond milk

 blend all the ingredients together

JAMAICAN GREEN BANANA PORRIDGE & EGG WHITES:

 Once peeled, add green banana, coconut milk, and almond

 Meanwhile, bring water and 1/2 teaspoon of salt to a boil in a

JAMAICAN CHICKEN SOUP:

 500g chicken breast (or your favorite parts)

 Add broth to a large stockpot that hold approx 6 quarts or more if

 Add spices (thyme, garlic, salt, powdered pepper, and powdered

 Add 2 to 3 celery in a juicer and 1tbsp lemon juice.

KALE GINGER SMOOTHIE:

 1/2 cup almond milk

 blend all the ingredients together

CHIA SEED PUDDING:

 First, combine the ingredients in lidded Mason jar. It should be fairly

GRILLED COD FISH WITH VEGETABLES:

 200g cod fish

 cook 200g cod fish in a pan in olive oil

 200g tuna fish