*

28-DAY JUMPSTART TO SUMMER COACHING

MEATS & SEAFOOD FRUIT

salmon (11 oz) apple (2)
tuna (6 oz) avocado (2)
chicken breast (27 oz) strawberries (1 cup)
ham (4 oz) blueberries (1.5 cups)
halibut (7 oz) lemon (1)
lime (1)

DAIRY
eggs (12)
0-2% plain Greek yogurt (2 cups)
0-2% cottage cheese (2 cups)

*includes Probiotic Detox Soup Ingredients © 2019 Bravado Ventures, LLC. All rights reserved.
 VEGGIES
mixed green salad (11 cups)
cucumber (3)
sweet potato (9 oz)
broccoli (5 cups)
spinach (6.5 cups)
tomato (4)
mushrooms (3.5 cups)
snap green beans (1/2 cup)
kale (1/2 cup)
red onion (1)
yellow onion (3)
bell peppers (2)
zucchini (1)
shredded lettuce (1 cup)
asparagus (1/2 cup)
cauliflower (1.5 cup)
carrots (1/2 cup)
cherry tomatoes (8)
celery sticks (2)
diced tomatoes (2- 15 oz cans)
SPICES & HERBS
garlic cloves (12)
vanilla extract
dried oregano
cumin
salt
BEANS & LEGUMES
tofu (4 oz)
tempeh (16 oz)
dry black beans (16 oz)
chickpeas (2- 15 oz cans)
white kidney beans (2- 15 oz cans)
MISCELLANEOUS
Chocolate Protein FX
Vanilla Protein FX
Shake FX
peanut butter (4 tbsp)
vinaigrette (10 tbsp)
salsa (2 cups)
liquid aminos (1 tbsp)
unsweetened almond milk (3 cups)
chicken broth (32 oz)
olive oil (5 tbsp)
alfalfa or sunflower sprouts (1 oz)
chocolate nibs (1 tbsp)
stevia
chia seeds (2 tbsp)
vegetable broth (8 cups)
© 2019 Bravado Ventures, LLC. All rights reserved.
28-DAY JUMPSTART TO SUMMER COACHING

2 Days Prior to Challenge:

Body FX Probiotic Soup

Ingredients:

2 large yellow onions, chopped

8 garlic cloves, minced
2 tbsp dried oregano
2 cups chopped mushrooms
(2) 8-oz. packages of tempeh, crumbled
(2) 15-oz. cans of chickpeas
(2) 15-oz. cans of white kidney beans
(2) 15-oz. cans of diced tomatoes (no salt added)
8 cups of vegetable broth
3-4 cups fresh spinach

Directions:

1.    Heat a few tablespoons of water in a large pot over medium heat. Add onion,
garlic, mushroom, and spinach until all veggies are soft.
2.    Add in tomatoes, tempeh, oregano, beans, and broth.
3.    Bring to a boil and then turn down heat to simmer for 5 minutes (or longer).
4.    Enjoy warm!

© 2019 Bravado Ventures, LLC. All rights reserved.

28-DAY JUMPSTART TO SUMMER COACHING

DAY 1
Breakfast:

Protein FX Brownie Shake

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

Snack:

1/2 cup cottage cheese

2 celery sticks

Lunch:

Grilled Salmon Salad

3 oz salmon
1/2 cup chickpeas
1 cup mixed green salad
1 oz alfalfa or sunflower sprouts
8 cherry tomatoes
1/4 cup cucumber
2 tbsp viniagrette

Snack:

1 scoop Shake FX
water

Dinner:

3 oz chicken breast, grilled

2 cups broccoli, steamed
3 oz sweet potato

© 2019 Bravado Ventures, LLC. All rights reserved.

28-DAY JUMPSTART TO SUMMER COACHING

DAY 2
Breakfast:

4 egg whites
1/2 avocado
1/2 tomato
3 oz sweet potato
1/2 cup spinach

Snack:

1/2 cup cottage cheese

1/2 cup blueberries

Lunch:

4 oz chicken breast
1 cup broccoli
1/2 cup carrots, sliced
1/2 cup cauliflower
1 tbsp olive oil

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

© 2019 Bravado Ventures, LLC. All rights reserved.

28-DAY JUMPSTART TO SUMMER COACHING

DAY 3
Breakfast:

2 eggs
1 cup spinach
1/2 cup tomato
1/2 cup mushroom

Snack:

1/2 cup cottage cheese

1/2 cup strawberries

Lunch:

3 oz skinless chicken breast, grilled

1/2 cup tomato
1/2 cup asparagus
1/2 cup mushroom
red onion to taste
2 tbsp olive oil

Snack:

1 scoop Shake FX
water

Dinner:

3 oz cooked halibut
1 cup cauliflower
1/2 cup bell pepper
1/2 cup zucchini
red onion to taste
2 tbsp olive oil

© 2019 Bravado Ventures, LLC. All rights reserved.

28-DAY JUMPSTART TO SUMMER COACHING

DAY 4
Breakfast:

Protein FX Salted Peanut Butter Shake

1 scoop Vanilla Protein FX
1 cup unsweetened almond milk
1 cup ice
2 tbsp all-natural peanut butter
1 pinch sea salt

Directions:
Blend Vanilla Protein FX, almond milk, ice, sea salt and 1 tbsp peanut butter until
smooth. Stir in the other tbsp peanut butter for a caramel-like texture.

Snack:

1/2 cup plain Greek yogurt

1/2 cup blueberries

Lunch:

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

Snack:

2 oz tuna
1/4 cup avocado
1/2 cup cucumber, sliced

Dinner:

3 oz chicken breast
1/2 cup Slow Cooker Tangy Black Beans (recipe on next page)
1/2 cup tomato
1 cup shredded lettuce
red onion to taste
lime juice

© 2019 Bravado Ventures, LLC. All rights reserved.

28-DAY JUMPSTART TO SUMMER COACHING

DAY 4 (CONT.)
Slow Cooker Tangy Black Beans

Ingredients:
16 oz dry black beans
32 oz chicken broth
1/2 onion (yellow or red), diced
1 cup salsa
2-4 minced garlic cloves
cumin to taste
salt to taste

Directions:
1. Rinse beans thoroughly.
2. Add beans, chicken broth, onion, salsa, garlic, cumin and salt to crockpot and
mix.
3. Cook on high for 7-8 hours.

** You can store cooked beans in your refrigerator for up to 5 days or freeze for up
to 6 months. To freeze, let the beans cool and then place in freezer bags. If you
portion by serving size, you'll want to do 1/2 cup at a time.

© 2019 Bravado Ventures, LLC. All rights reserved.

28-DAY JUMPSTART TO SUMMER COACHING

DAY 5
Breakfast:

Ham Omelet
2 eggs
1/2 cup of diced ham
1/2 cup bell peppers
1/2 cup broccoli
onion to taste

Snack:

1/2 cup cottage cheese

1/2 cup blueberries

Lunch:

4 oz salmon
2 cups mixed greens
1 tbsp vinaigrette

Snack:

Protein FX Hot Chocolate

1 scoop Chocolate Protein FX
8 oz water or unsweetened almond or coconut milk
1/2 tsp vanilla

Directions:
Combine all ingredients and whisk or blend. (Tip: Blending will better prevent
clumping, but using a whisk will also work. You can also wait to heat the
water/milk until after mixing all ingredients to prevent clumping)

Dinner:

3 oz chicken breast
1/2 cup zucchini
1/2 cup bell pepper
1/2 cup tomato
red onion to taste
2 tbsp vinaigrette
© 2019 Bravado Ventures, LLC. All rights reserved.
28-DAY JUMPSTART TO SUMMER COACHING

DAY 6
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:

1/2 cup plain Greek yogurt

1/2 cup strawberries

Lunch:

3 oz chicken breast
2 cups mixed green salad
1/4 cup tomato
1/4 cup cucumber
2 tbsp vinaigrette

Snack:

2 oz tuna
1/4 cup avocado
1/2 cup cucumber, sliced

Dinner:

Tofu Stir Fry

4 oz tofu
1/2 cup broccoli
1/2 cup snap green beans
1/2 cup sliced mushrooms
1 tbsp liquid aminos

© 2019 Bravado Ventures, LLC. All rights reserved.

28-DAY JUMPSTART TO SUMMER COACHING

DAY 7
Breakfast:

4 egg whites
1/2 avocado
1/2 tomato
1/2 cup black beans
1/2 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

Directions:
Mix all ingredients with a spoon. Dip apples.

Lunch:

4 oz chicken breast
1 cup broccoli
3 oz sweet potato

Snack:

1/2 cup cucumber slices

2 tbsp salsa
2 oz tuna

Dinner:

4 oz salmon
2 cup mixed green salad
Body 1
FXtbsp vinaigrette
offers health, fitness, and nutritional information for educational purposes only. It is not a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment of health conditions.
The information is not intended as a substitute for consultation, evaluation or treatment by a medical professional and/or registered dietitian or nutritionist. Please consult your physician and/or other
healthcare professional before beginning or changing your diet to make sure that it is appropriate for your needs. If you have any concerns or questions about your health, you should always consult with a
physician and/or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health related advice from your healthcare professional because of something you may have read on this
site. Current health and fitness research may exist that could impact the educational information provided on this site, and advice found here may not be based on the most recent findings or developments.
Therefore, the use of any information provided on this site is solely at your own risk. FDA Disclaimer: These statements and products have not been evaluated by the FDA. They are not intended to diagnose,
treat, cure, or prevent any disease or condition. If you have a health concern or condition, consult a physician. Always consult a medical doctor before modifying your diet, using any new product, drug,
supplement, or doing any new exercises. Reliance on any information provided by Body FX, Body FX employees, others represented on the website or community, or other visitors to the website, is solely at your
own risk. All customers agree to accept full responsibility.
© 2019 Bravado Ventures, LLC. All rights reserved.