MANDARIN

ORANGE
SPARK
COOKIES
Makes about 24 Cookies

INGREDIENTS
cup Old Fashioned
oats and another
portion of 1-3/4 Oats
3 scoops AdvoCare
Vanilla Muscle Gain
Powder
1 cup Splenda
tsp. Salt
1 tsp. Cinnamon

cup Unsweetened
Applesauce
1 Egg White
1 tsp. Vanilla Extract
1 tsp. Butter Flavor
Extract

SHOPPING LIST
Old Fashioned oats
AdvoCare Vanilla Muscle Gain Powder
Splenda
Cinnamon
AdvoCare Mandarin Orange Spark
Unsweetened Applesauce
Egg White
Vanilla Extract
Butter Flavor Extract

2 scoops AdvoCare
Mandarin Orange Spark

DIRECTIONS
Preheat oven to 375 degrees.
Place oats in a magic bullet blender or food processor and grind into oat flour. Pour flour into a
bowl. Add Muscle Gain, Splenda, salt, cinnamon, Mandarin Orange Spark (use more if you want a

stronger flavor) and stir

together. Add 1/2c.
Unsweetened applesauce, egg
white, vanilla extract, and
butter flavor extract. Mix until
moist. Add 1-3/4 cup oldfashioned oats. Mix into the
wet ingredients. Dough will be
sticky.
Bake for 8-10 min.

AWESOME
PROTEIN
BALLS
INGREDIENTS
1 cup (dry) oatmeal
(old-fashioned oats)
2/3 cup toasted coconut
flakes
cup peanut butter
cup chocolate chips
or cacao nibs (optional)
1/3 cup honey or agave
nectar
1 tablespoon chia seeds
(optional)
1 teaspoon vanilla extract

SHOPPING LIST
Oatmeal or Old-fashioned oats
Coconut Flakes (toasted)
Peanut Butter
Flax Seed
Chocolate Chips or Cacao nibs (optional)
Honey or Agave Nectar
Chia Seeds (optional)
Vanilla Extract

cup ground flax seed

DIRECTIONS
Stir all ingredients together in
a medium bowl until
thoroughly mixed. Shape the
mixture into small balls and let
chill in the refrigerator for half
an hour.

GREEN
APPLE
GOODIES
INGREDIENTS
Green Apples (Sliced)
Oats
Cinnamon

SHOPPING LIST
Green Apples (sliced)
Agave or Honey
Oats
Cinnamon

Agave or Honey

DIRECTIONS
Slice some green apples. Then, drizzle some agave or honey over the slices, and top them with some
oats and a little cinnamon.
Microwave for 15 seconds and enjoy!
3

COCONUT
FLATBREAD
(Breakfast)

INGREDIENTS
2 TB Coconut Flour
2 Eggs
Pinch of Baking Soda
Pinch of Baking Powder

SHOPPING LIST
Coconut Flour
Eggs
Almond Milk
Baking Soda
Baking Powder

Splash of Almond Milk

DIRECTIONS
Mix all ingredients together, and cook it in a pan with coconut oil.
Best if used during the Max Phase (last 14 days)!
4

5
Serves 4--211 Calories

STRAWBERRY-AVOCADO SALSA
SHOPPING LIST
Strawberries
Ripe Avocado
Jalapeo Pepper
Cilantro
Lime Juice
Kosher Salt
Olive Oil
Chicken Breast Cutlets
Ground Black Pepper
Lime Wedges

CHICKEN
CUTLETS
WITH

INGREDIENTS
1 cups chopped strawberries
cup diced peeled ripe avocado
2 tablespoons minced seeded jalapeo pepper
2 tablespoons chopped fresh cilantro
2 teaspoons fresh lime juice
teaspoon kosher salt, divided
1 tablespoon olive oil
4 (4-ounce) chicken breast cutlets
teaspoon freshly ground black pepper
4 lime wedges
DIRECTIONS
1. Combine strawberries, avocado, jalapeo, cilantro, lime juice, and teaspoon salt in a small
bowl; toss to combine.
2. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Sprinkle chicken with
remaining teaspoon salt and pepper. Add chicken to pan; cook 3 minutes on each side or until
done.
3. Divide chicken among 4 serving plates, and spoon salsa evenly over each serving. Garnish each
serving with a lime wedge.

DELISH SALAD

7
SHOPPING LIST
Oatmeal or Old-fashioned oats
Coconut Flakes (toasted)
Peanut Butter
Flax Seed
Chocolate Chips or Cacao nibs (optional)
Honey or Agave Nectar
Chia Seeds (optional)
Vanilla Extract

Combine all ingredients and

enjoy!

DIRECTIONS
Romaine Lettuce
Balsamic Vinaigrette
Bell Peppers
Tomato
Quinoa
Sunflower Seeds
Tuna with Mustard and
Pepper
INGREDIENTS

8
Prep: 10 min. ~ Cook: 45 min. ~ Serves: 8

SAUSAGE AND CABBAGE SOUP

SHOPPING LIST
1 pounds Mild Italian Sausage, removed from casing & crumbled
1 Tablespoons Olive Oil
2 medium or 1 XL onion, halved & thinly sliced
5-6 medium cloves garlic, finely chopped
4 medium carrots, cleaned & cut into rounds
1 head green cabbage (about 2 pounds), core removed & shredded
2 teaspoons kosher salt plus a couple pinches
freshly ground black pepper
1 28-oz. can diced tomatoes (unsalted)
6 cups chicken stock or broth
crushed red pepper flakes for serving (optional)

ITALIAN

DIRECTIONS
Prep:
1. Remove sausage meat from casing. The easiest way to remove the uncooked sausage from the casings is to
slice a vertical cut down the center of each sausage. Then just pick them up and peel off the casingtakes
seconds & not that messy.
2. Peel & thinly slice onion.
3. Finely chop garlic.
4. Clean carrots & cut into rounds.
5. Remove core from cabbage & shred.
Cook:
1. Heat a large soup pot over medium heat. Once hot, add crumbled sausage. Cook, stirring occasionally,
mostly to break up the sausage with a wooden spoon, for 8 to 10 minutes, or until most of the pink is gone.
2. Remove sausage from pot and set aside.
3. Keep the pot over medium heat and add olive oil. Once hot, toss in sliced onions along with a pinch of
kosher salt and a couple of turns of freshly ground pepper. Cook, stirring occasionally, for 8 to 10 minutes,
until onions are soft.
4. Add in garlic and carrots, stir continuously for 1 minute until garlic is fragrant.
5. Raise heat to medium high and add in cabbage along with 2 teaspoons of kosher salt and about 25 turns of
freshly ground black pepper. Toss to combine and continue cooking for 5 minutes, stirring frequently, until
cabbage begins to wilt and release some moisture.
6. Add cooked sausage back in along with diced tomatoes & broth. Bring to a boil.
7. Once boiling, cover & reduce heat to a simmer. Simmer for 15-20 min., remove from heat & adjust
seasonings if necessary. Serve with a sprinkle of crushed red pepper flakes & ENJOY!

DELISH SALAD

10
SHOPPING LIST
Oatmeal or Old-fashioned oats
Coconut Flakes (toasted)
Peanut Butter
Flax Seed
Chocolate Chips or Cacao nibs (optional)
Honey or Agave Nectar
Chia Seeds (optional)
Vanilla Extract

Combine all ingredients and

enjoy!

DIRECTIONS
Romaine Lettuce
Balsamic Vinaigrette
Bell Peppers
Tomato
Quinoa
Sunflower Seeds
Tuna with Mustard and
Pepper
INGREDIENTS

Healthy Carbs and Complex Carbohydrates List (Page 1)

BEANS &
AMOUNT
PEAS
DAIRY
AMOUNT
Black beans
1/4 cup dry
Black
Bluebeans
cheese cup
1 ozcooked
Garbanzo

cup
Cheddar cheese 1 ozdry
beans
Cottage cheese, cup
Garbanzo
cup cooked
2% fat
(Chickpeas)
Egg
1 extra large
Kidney
beans cup
Feta cheese
1 ozdry
Kidney
beans

cup
cooked
Milk, 1% fat
1 cup
Lentils
dry
Milk, fat-free cup
1 cup
Lentils

cup
Mozzarella
1 ozcooked
Lima
Beans
cup dry
cheese
Lima
Beans
cup
cooked
Parmesan
1 Tbsp.
Navy Beans
cup dry
cheese
Navy Beans
cup cooked
Provolone
1 oz
Pinto Beans
cup dry
cheese
Pinto
Beans
cup cooked
Ricotta cheese cup
cup
Soybeans
dry
Swiss
cheese
1
oz
Soybeans
cup cooked
Yogurt,
1 cup
Split
Peas low-fat cup
dry
Yogurt,
fat-free
1
cup
Split Peas
cup cooked
FRUITS (raw)
Apple
Apricot
Avocado
Blackberries
Blueberries
Cantaloupe
Cranberries
Grapefruit
Grapes
Guava
Kiwi
Mango
Nectarine
Orange
Papaya
Peach
Pear
Pineapple
Raspberries
Strawberries
Tangerine
Watermelon
11

CARBS
(grams)
CARBS
23(grams)
180.7
280.4
4
18
1
291
208
2813
200.8
22
200.2
32
29
0.6
29
22
136
91
2617
2118
AMOUNT
5 oz
3 (4 oz ea.)
(3 oz)
1 cup
1 cup
1 cup
cup
(4 oz)
1 cup
1 (3 oz)
1 (2-1/2 oz)
(3-1/2 oz)
1 (5 oz)
1 (4-1/2 oz)
(5-1/2 oz)
1 (3-1/2 oz)
1 (6 oz)
1 cup
1 cup
1 cup
1 (3 oz)
1 cup

CARBS (grams)
21
12
7
18
21
13
6
10
16
11
11
18
16
15
15
10
25
19
14
11
9
12

NUTS &
SEEDS
Almonds
Brazil nuts
Cashews
Coconut, raw
Macadamia
nuts
Peanuts
Pecans
Pistachios
Pumpkin
seeds
Sesame seeds
Sunflower
Walnuts

AMOUNT
1 oz
1 oz
1 oz
1 oz
1 oz

CARBS
(grams)
6
4
9
4
4

1 oz
1 oz
1 oz
1 oz

6
5
7
5

1 Tbsp.
1 oz
1 0z

1
5
3

Healthy Carbs and Complex Carbohydrates List (Page 2)

VEGETABLES

AMOUNT

Alfalfa Sprouts,
raw
Asparagus
Butterhead
lettuce
Broccoli
Brussels Sprouts
Cabbage
Carrot
Cauliflower
Celery
Chinese Cabbage
Chili Peppers
Corn (sweet)
Cucumber
Edamame, fresh
soybeans
Edamame
Eggplant
Garlic
Ginger Root
Green Bell
Peppers
Iceberg Lettuce

cup

CARBS
(grams
)
1

cup cooked
1 cup raw

4
2

cup cooked
cup cooked
cup cooked
1 (2-1/2 oz)
3 florets
cup diced
cup cooked
1 Tbsp.
1 ear
5 oz raw
cup raw

4
7
4
7
3
2
2
1
19
4
14

cup cooked
cup cooked
1 clove
1 Tbsp. raw
cup raw

10
3
1
1
3

1-1/2 cups raw

12

Mushrooms
Okra
Onions
Radishes
Red Bell Peppers
Red Cabbage
Romaine lettuce
Scallions
Spinach
Swiss Chard
Zucchini

cup cooked
cup cooked
cup cooked
cup raw
cup raw
cup cooked
1-1/2 cups raw
cup raw
cup cooked
cup cooked
cup cooked

4
6
7
2
3
4
2
4
3
4
4

WHOLE
GRAINS

AMOUNT

Bread, whole
wheat
Bread, multi
grain
Oatmeal,
cooked
Pancake,
buckwheat mix
Pancake, whole
grain mix
Pasta, whole
wheat
Popcorn,
popped
Rice, basmati
brown
Rice, brown
Rice, brown
Rice, wild
Rye bread

1 slice

CARBS
(grams
)
14

1 slice

17

1 cup

25

1/3 cup (3 cakes)

33

1/3 cup (3 cakes)

28

1 cup cooked

37

3-1/2 cups

19

cup dry

31

cup dry
cup cooked
cup cooked
1 slice

33
22
18
15

13