Simplified 24-Day Challenge Cleanse and Max

Simplified 24-Day Challenge Cleanse and Max

Simplified 24-Day Challenge
Cleanse and Max Phase
Team 3D Product & Eating Plan
www.advoteam3d.com
www.advoteam3d.com
Cleanse Phase (Day 1-10)
 Spark – 30 minutes before breakfast
 Probiotic (2 white pills) 30 minutes before breakfast
 (3) Catalyst pills (optional, but recommended)
Breakfast
 Fiber Drink right before you eat breakfast
Men: ¾ cup egg whites/Egg Beaters or any lean protein (see list for options)
Women: ½ cup egg whites/Egg Beaters or any lean protein (see list for options)
AND
Complex Carb (see list for options)
OR
 Meal Replacement Shake
Mid-Morning Snack (3 hours after breakfast)
Men: 6oz. protein (see list for options)
Women: 4oz. protein (see list for options)
AND
½ cup or 1 small piece of fruit OR
¼ cup nuts
OR
1 tbsp. peanut/almond butter
Lunch (3 hours after mid-morning snack)
Men: 6oz. protein AND veggies (Veggies measured in cups)
Women: 4oz. protein AND veggies (Veggies measured in cups)
 Take 2 Omegaplex with lunch
Afternoon Snack (3 hours after lunch)
 Spark (optional)
Men: 6oz. protein (see list for options)
Women: 4oz. protein (see list for options)
AND
¼ cup nuts
OR
1 tbsp. peanut/almond butter (NO FRUIT!)
Dinner (3 hours later)
Men: 6oz. protein AND veggies (Veggies measured in cups)
Women: 4oz. protein AND veggies (Veggies measured in cups)
 Take 2 Omegaplex with dinner
Snack (3 hours later – if needed)
¼ cup nuts
OR
1tbsp. of peanut/almond butter
(NO FRUIT!)
Bedtime
 Take Herbal Cleanse Pills (2 brown pills) right before bedtime
 (3) Catalyst pills (optional, but recommended)
This program is created by AdvoCare Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before
making any dietary or fitness modifications.
Simplified 24-Day Challenge
Cleanse and Max Phase
Team 3D Product & Eating Plan
www.advoteam3d.com
www.advoteam3d.com
Max Phase (Day 11-24)
On days 14, 18, and 22 – Add a complex Carb to lunch (see list for options)
 Spark
 (3) Catalyst pills
 Yellow MNS Packet (before breakfast pack)
Take ALL, 30 minutes before breakfast
Breakfast
 Meal Replacement Shake
OR
Men: ¾ cup egg whites/Egg Beaters or any lean protein (see list for options)
Women: ½ cup egg whites/Egg Beaters or any lean protein (see list for options)
AND
Complex Carb (see list for options)
 Both white packs of pills.
Mid-Morning Snack (3 hours after breakfast)
¼ cup nuts
OR
1tbsp. of peanut/almond butter OR ½ cup cottage cheese (low sugar) or Greek yogurt
*If snack is not immediately available, take (3) Catalyst pills as a last resort. Get a snack as soon as possible.
 Yellow MNS packet (before lunch pack)
Lunch (3 hours after mid-morning snack)
Men: 6oz. protein (see list for options) AND veggies (Veggies measured in cups)
Women: 4oz. protein (see list for options) AND veggies (Veggies measured in cups)
Every 4th Day, add ½ cup of either whole grain pasta or brown rice to your protein and veggies.
 Spark (optional)
Afternoon Snack (3 hours after lunch)
¼ cup nuts
OR
1tbsp. of peanut butter OR
½ cup cottage cheese (low sugar)
*If snack is not immediately available, take (3) Catalyst pills as a last resort. Get a snack as soon as possible.
Dinner (3 hours later)
Men: 6oz. protein (see list for options) AND veggies (Veggies measured in cups)
Women: 4oz. protein (see list for options) AND veggies (Veggies measured in cups)
 Take 2 Omegaplex with dinner
NO CARBS!
Snack (3 hours later – if needed)
¼ cup nuts
OR
1tbsp. of peanut/almond butter
(NO FRUIT!)
OR
½ cup cottage cheese (low sugar)
Bedtime
 (3) Catalyst pills
This program is created by AdvoCare Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before
making any dietary or fitness modifications.
Simplified 24-Day Challenge
Cleanse and Max Phase
Team 3D Product & Eating Plan
www.advoteam3d.com
www.advoteam3d.com
Tips to Remember

Drink 1 gallon (128 oz.) of water each day!!!

Eat every 3 hours. Never skip a meal or a snack!!

Use your scale to measure protein.

Protein should be turkey, chicken, tuna or fish. No catfish, shrimp or lobster.

Protein should not be processed (from package). Can have canned tuna in water.

Eating salads during the day and veggies at night will scrub your system.

Eat fresh or frozen veggies, not canned.

No ketchup, mayo or BBQ sauce during cleanse phase. Mustard, hot sauce, and buffalo sauce
are OK.

Use spices to flavor food. Watch sugar content.

Use Olive Oil and Vinegar for added flavor.

Salad dressings should be clear, no cream/dairy based.

Spray butter is OK.

No carrots, corn or mushrooms during cleanse phase.

No fried foods, refined sugars, corn or white starches, or bread.

No wheat products.

No dairy.

No alcohol.

No coffee or soda.

Use a blender bottle to mix products (shakes, Spark, Rehydrate, etc.)
WHEN IN DOUBT, ALWAYS CALL YOUR COACH!!!!
This program is created by AdvoCare Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before
making any dietary or fitness modifications.
Simplified 24-Day Challenge
Cleanse and Max Phase
Team 3D Product & Eating Plan
www.advoteam3d.com
www.advoteam3d.com
Grocery List
Proteins
Cleanse Phase
Chicken breast
Lean ground turkey
Deli turkey or chicken
(not pre-packaged)
Tuna
Lean white fish
Salmon
Turkey tenderloin
Max Phase
Eggs
Pork tenderloin
Eggs whites
Any Cleanse Phase protein, plus:
Lean ground beef
Bison
Lean cuts of steak
All fish (shellfish, crab, lobster, etc.)
(women 3-4, men 5-6)
Turkey bacon
(women 3-4, men 5-6)
Turkey jerky
(women 1 serving per package,
men 2 servings)
Fresh or Frozen Veggies (no canned veggies) (1 cup unless otherwise stated)
*All green veggies and marked veggies are unlimited servings
Cleanse Phase
Avocado
(½ per day)
Kale
Spinach
Zucchini
Squash*
Cauliflower*
Celery
Sprouts
Turnip greens
Bell peppers
Onions*
Broccoli
Brussels sprouts
Cucumbers
Cabbage
Max Phase
Radishes
Beets
Asparagus
Edamame
Spaghetti
squash
Tomatoes
Green beans
All Cleanse Phase veggies, plus:
Corn
Carrots
Mushrooms
Fruit
ANY fruit, fresh or frozen
½ Cup or small piece
Complex Carb Options
Other
(½ cup serving size)
Plain quick oats
Steel cut oats
Cream of wheat
Sweet potato
Brown rice
Quinoa
Whole grain pasta
Ezekiel bread (1 slice)
Whole grain bread (1 slice)
Whole grain English muffin
Condiments
Extras
Mustard
Dill relish / sugar free relish
Cinnamon
Spray butter
Unsweetened cocoa powder
Splenda / Stevia
Mrs. Dash Fresh herbs
Lemon / lime
Low sodium taco seasoning
Salsa (7g of sugar or less)
Olive oil / coconut oil
Clear salad dressing (7g sugar or
less)
Lowry’s marinades (7g sugar or less)
Low oil hummus (2tbsp.
serving)
Soy or unsweetened
almond milk
Dry roasted or lightly salted
nuts
Peanut or almond butter
(no sugar added)
This program is created by AdvoCare Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before
making any dietary or fitness modifications.