Eat often to fuel your muscles, starve the fat - start with breakfast!

Eating 5-6 small frequent meals, every 2.5-3 hours, increases your metabolism. What is the most important meal of the day? Breakfast has a very important function, whether small or not at all, your body needs energy to "break" the "fast". By keeping your body consistently supplied with food "energy" (calories) you will not have a "starvation" period in the day when energy drops, fatigue sets in (nap-time!) and body starts hoarding, or worse attacking muscle for nutrition. Carbs give us energy so our body needs them. Protein feeds the muscle, we absolutely need to eat protein at each meal, especially in the morning when the body has gone without food. Your "expects" to be refueled.

Drinking 10-12 glasses of water is also necessary & challenging; water can get boring real quick! First thing in the morning, just after you wake up, put Spark in your water. If you are in your Cleanse Phase, gulp down your Fiber Drink. Follow with water, then 1st meal, your breakfast. For water with or between each meal . . . throw in V-16 Energy Drink, Rehydrate or Spark 1-2 times. Flavors like Mandarin Orange, Fruit Punch and Grape give your water and your taste, but most importantly you are feeding your body necessary minerals, amino acids and vitamins you need to maintain long-lasting energy.
(FYI: Amino acids are not produced in our body, but extremely necessary for our metabolism & muscles!!! Amino acids are the building bocks of protein, found in some of the food we eat - That's why we need Spark and Catalyst)

Meal Ideas for Days 1-7, repeat or vary as desired. If it seems like a lot of food, great! You won't go hungry and you'll see the inches and pounds melt right off your body. If you are in the Cleanse Phase, avoid Dairy

Day 1
am
1) AdvoCare Meal Replacement Shake (any flavor)
2) Almonds, dried berries, 1-2 hard-boiled egg(s)
3) Mini whole-grain bagel with 1/3 fat veggie cream cheese, 4-6 cucumber slices & 2 oz Turkey
pm
4) AdvoCare Snack Bar
5) Grilled Chicken Breast sliced on dark, leafy greens topped w/ toasted almond slices, 1 crumbled hard-boiled egg and black beans, grated carrot, zucchini or cucumber
6) 1/2 cup strained or Greek-style plain yogurt, strawberries & dried blueberries

Day 2
am
1) AdvoCare Meal Replacement Shake - Vanilla, with 1 banana
2) Apple slices with peanut butter, carrot sticks with hummus
3) Boiled or grilled, sliced chicken breast, 1-cup cooked brown rice and 1 orange
pm
4) AdvoCare Fruit & Fiber Bar
5) White Corn Tortilla spread 1 tbsp taco sauce or diced tomato, fresh spinach and 1/4c skim cheese, bake for 10 minutes on 400 degrees, top with some cooked, chuck tuna, salmon or chicken

Day 3
am
1) AdvoCare Meal Replacement Bar
2) 1 cup plain oatmeal with either 1/2 c fresh blueberries or strawberries or grapefruit
3) 2-3 hard-boiled eggs, cucumber slices with 2tbsp plain strained or Greek-style yogurt dip (added dill, or other spices to taste)
pm
4) AdvoCare Snack Bar
5) Grilled Fish (Salmon, Tuna, etc.), 1 c steamed vegetables - corn, asparagus, broccoli or green beans, 1/2 c brown rice, whole grain roll or mini-bagel
6) 1 cup grapes, handful of almonds or nuts

Day 4
am
1) AdvoCare Meal Replacement Shake - Chocolate
2) Blend a smoothie: 1/2 c strawberries, 1/2 banana, 1c all-natural soy milk
3) 2 c lettuce or leafy greens, 1/2 cup tomato, cucumber slices, 1/4 c black beans, 1/4 c thawed frozen corn, 1/2 small avocado, small chicken breast or turkey
pm
4) AdvoCare Fruit & Fiber Bar
5) 1-White corn tortilla, spread 1/3 fat veggie cream cheese, 2 tbsp black beans and 2oz sliced turkey, roll & slice in half; 1-white corn tortilla & spread 1 tbsp hummus
6) 1/2 c Dried berries and almond mix, or fresh fruit

Day 5
am
1) AdvoCare Meal Replacement Shake - Berry with additional berries, if desired
2) 1-2 hard-boiled eggs, carrots w/ hummus and an orange
3) 1 cup cooked whole wheat pasta like rotini, 2-3 oz of lean chicken or beef with light olive oil, salt & pepper, other spices to taste
pm
4) 2 c spinach or other leafy greens, 1/2 small avocado, 2 oz chopped, sliced turkey, sliced toasted almonds, 1 crumbled hard-boiled egg, thawed (from frozen) peas
5) 1 c plain oatmeal with 1/2 c sliced fruit or berries
6) AdvoCare Snack Bar or 1 cup popcorn

Day 6
am
1) Pancakes with fresh berries and nuts- like walnuts or pecans
2) AdvoCare Meal Replacement Shake - Chocolate with 2tbsp natural peanut butter
3) Low sodium vegetable soup, whole grain roll and a peach, pear or pineapple
pm
4) Whole wheat pita pocket or flat bread filled with brown rice, bean salad, or hummus
5) AdvoCare Fruit & Fiber Bar or 1 cup mini carrots, an apple & 1 cup grapes
6) Whole wheat pasta, fresh roasted tomatoes, sauteed fresh spinach in light olive oil, 1/2 c grapes

Day 7
am
1) Advocare Meal Replacement Shake - Berry with additional berries, if desired
2) Whole grain bagel with natural peanut butter, an orange or grapes
3) 2 cups leafy greens with grated cucumber, carrots or zucchini, black beans, corn, diced tomatoes, handful toasted almonds or walnuts, and top with grilled chicken, salmon, or tuna
pm
4) AdvoCare Snack Bar, 1 cup pineapple and handful of almonds
5) Grilled chicken, salmon or lean beef on a whole wheat tortilla with lettuce, diced tomato, chopped onion, 1/4 c black beans
6) Soy milk, banana and blueberries/strawberries smoothie