**Texas Boot Camper Instructors are not licensed or certified nutritionists, but we do have some super suggestions for breakfast, lunch, dinner, mid-morning snacks, and mid-afternoon snacks.  If you need more detailed nutrition plans, please seek out a specialist.

Breakfast:
AdvoCare Meal Replacement Shake (chocolate, vanilla, or berry)
fresh fruit and string cheese
cottage cheese and fresh fruit

1/2 toasted bagel with almond butter
whole wheat toast with almond butter
6 or 8 oz container of low-fat yogurt
omelet (with add-ins: diced vegetables, salsa, jalapeno jelly, cheese)
1/2 cup of chunky applesauce
oatmeal (not instant oatmeal)
eggs (great source of protein, but don't eat more than 2 egg yokes)
3/4 cup of (non-sugary) cereal, with 1 cup of almond milk or light soy milk
egg whites 
tofu 
chicken sausage
turkey bacon 

Mid-Morning Snacks (100-150 calories):
10 frozen grapes (put into freezer-safe baggie and place into freezer beforehand)
1/4 - 1/2 bagel
1/2 - 1 energy bar
1/2 piece of fresh fruit
Luna tea cake (bar found in specialty stores, such as Whole Foods)
Kid's Cliff bars
Mojo Cliff bars
cup of green tea
hummus and baked chips
1/4 cup cashews, almonds, or peanuts 
1/4 cup trail mix
AdvoCare Spark with 8-oz water

Lunch:
Mains:
grilled/baked chicken
Jenni-O ground turkey tacos with salsa
porkchops
grilled/baked fish (tilapia, mahi-mahi, salmon, tuna, etc)
grilled/baked shrimp
soup with clear broth (not potato soup, etc)
turkey wraps
Thai chicken
pork stir-fry with broccoli and other chopped vegetables, etc
tofu

Sides:
1/2 - 1 sweet potato (absolute best nutritious vegetable choice, when nothing is added to it)
brown rice (prepared with low sodium chicken broth, instead of water)
steamed bag of vegetables
cut up cucumbers drizzled with vinaigrette dressing 
baked sweet potato fries
baked peppers (green, red, orange, yellow placed on baking dish and drizzled worcestershire sauce and sesame seeds - baked until soft)
baked squash and zucchini (peeled and sliced in "chapters" - sprinkle 1/4 packet of dry italian dressing over the top and bake until soft)
couscous 
green beans (steamed, baked, or boiled)
broccoli
asparagus (grilled or baked)
spinach 
butternut squash (baked) 
quinoa (pronounced keen-wah) 

Mid-Afternoon Snacks (100-150 calories):
AdvoCare post-workout recovery shakes (if you workout mid-day)
whole piece of fresh fruit
100-calorie pack of crackers/cookies/etc (discretionary calories - these add no value to your diet, but are portion controlled)
AdvoCare Spark (fruit punch, grape, mandarin orange, cherry, pink lemonade)
6 or 8 oz low-fat yogurt
1/4 cup trail mix
cup of green tea
hummus and baked chips

Dinner:
grilled/baked chicken
porkchops
grilled/baked fish (tilapia, mahi-mahi, salmon, etc)
grilled/baked shrimp
soup with clear broth (not potato soup, etc)
vegetable kabobs (onion, pepper, pineapple, cherry tomato, etc)
homemade vegetable pizza (crust, spaghetti sauce, cashews, avocado, onions, cheese)
veggie burger
ground turkey breast
black bean burritos (utilize wheat or corn tortillas)
tofu 
buffalo burgers without the buns (add in diced onions, 1/4 dry ranch packet, etc to add extra flavor) 
bean burgers
meatloaf using lean beef, buffalo burger, or turkey and steel-cut oatmeal as the filler, and turkey bacon on top and throughout

Desserts:
Skinny Cow ice-cream (portion controlled and come 4 to a box)
Ice Cream Gramwhiches (graham cracker split in half, with fat-free cool whip smeared in-between the two pieces of graham cracker, then wrapped in foil and placed into freezer-tight bag) 

Give Yourself Structure!!
**Always make a 7-day menu for the upcoming week.  Write down specifics for each meal of the day.  Then, make your grocery list according to what you'll be consuming that week, including mid-morning and mid-afternoon snacks.  Stick to your grocery list!  Plan for friends coming into town, birthday parties, etc.  Including these things into your weekly menus will help you stay on track and feel great about your choices for each meal.

**Don't justify bad snacks, lots of alcohol, sugary drinks, processed food, or huge portions.  You are what you eat.  Your body is a display of how much importance you place on lean eating and physical exercise.  Contact Stevie if you want to join our "24-Day Challenge" program to get yourself on track.

**Click here for our weekly recipes, and more information on AdvoCare!