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Spring/Summer Done for U! Week 4

Water is the secret ingredient!  
Goal is to drink 96-128 oz. of water daily. 
Are you using 32oz, 24oz, or 16.9oz refillable cup? 
TRACK YOUR WATER!

Changable (1)

Click on meals for recipes and ideas!

Clean Food Options and Serving Sizes Here

MEAL 1 Eat Within 
1 hour of Waking

MEAL 2
3 Hours After Meal 1

MEAL 3
3 Hours After Meal 2

MEAL 4
3 Hours After Meal 4

MEAL 5
3 Hours After Meal 4


Monday / Day 1

Broccoli & Red Pepper Quiche

Kyani Shake or 
Green Apple /PB

Green Salad with Leftover Protein

1 Cup Berries
1 C Plain Greek Yogurt
sprinkle of fav. spark

Meatballs
1 Cup Broccoli


Tuesday / Day 2

Kyani Shake or 
P’s Chocolate Muffins


Breakfast Burritos

Green Salad with Leftover Protein

2-4 Hard Boiled Eggs
4 whites/2 yolks

Lean Protein with
Lightly cooked Veggies


Wednesday/ Day 3

Broccoli & Red Pepper Quiche

Kyani Shake or 
Green Apple /PB

Green Salad with Leftover Protein

1 Cup Berries
1 C Plain Greek Yogurt
sprinkle of fav. spark

Coconut Shrimp & Sweet Potato Fries


Thursday/ Day 4

Kyani Shake or 
P’s Chocolate Muffins


Breakfast Burritos

Green Salad with Leftover Protein

2-4 Hard Boiled Eggs
4 whites/2 yolks

Lean Protein with
Lightly cooked Veggies


Friday / Day 5

Broccoli & Red Pepper Quiche

Kyani Shake or 
Green Apple /PB

Green Salad with Leftover Protein

1 Cup Berries
1 C Plain Greek Yogurt
sprinkle of fav. spark

P’s Baked Cod
Asparagus/Green Veg


Saturday / Day 6

Kyani Shake or 
P’s Chocolate Muffins


Breakfast Burritos

Green Salad with Leftover Protein

2-4 Hard Boiled Eggs
4 whites/2 yolks

Lean Protein with
Lightly cooked Veggies


Sunday / Day 7

Broccoli & Red Pepper Quiche

Kyani Shake or 
Green Apple /PB

Green Salad with Leftover Protein

1 Cup Berries
1 C Plain Greek Yogurt
sprinkle of fav. spark


P’s Beef & Broccoli

FEEL FREE TO MIX AND MATCH MEALS 1, 2 & 4

Focus for the week:
1. Increase your water intake with a goals of 96 oz – 128 oz per day
2. Track your food and water intake

PRO TIP: Life lesson, feeling off track... It's a proven fact that those who track have 80% more success rate at hitting and maintaining their goals than those who don't. This will ebb and flow with life. So when you find yourself not where you want to be, start tracking! Food, Water, Sleep!

Go to Week 3