IT DOESNT MATTER
WHERE YOU CAME FROM.
OR WHERE YOUVE BEEN.
YOU CAN ALWAYS
REINVENT YOURSELF.
And when Im training yousome-
one who genuinely cares about you
and your goalsthere are no limits.
TABLE OF CONTENTS
The SHIFT SHOP reinvents how
you think and feel about yourself. FUEL ANALYZER 04
Shifts you into a healthier mindset FUEL PLANS 07
and way of living. In 3 weeks, Im
going to take you from where you are FOOD LISTS 10
now to where you want to be.
WEEKLY SHOPPING LISTS + MENUS 18
To accomplish that, youre going to
eat the right foods. Were going to HYDRATION 44
throttle up on the clean protein and
wholesome greens. Gradually pump SHIFT SHOP + SHAKEOLOGY 48
the brakes on the carbs. And move COOKING TIPS 54
you past your cravings.
Each victory in the kitchen is
FAQ 62
designed to increase your resolve
and ability to overcome obstacles.
Thats how were going to unleash
the greatness that lives within you.
WEEK 1 et rid of the foods that are holding you back and start
G
with a better balance of carbohydrates, protein, and healthy
fats with carbs being at the forefront, mostly from fruits and
veggies with a few starches (yams and potatoes) and legumes
(beans and peas) thrown in.
WEEK 2 As your body adapts and the workouts increase in length, its
time to accelerate your results and cut back on the starchy
carbs while increasing proteins, veggies, and healthy fats.
FUEL
fastest resultswhen Im training. And its made
all the difference in the world for my clients.
In just 3 weeks, getting the body you want will be
the result of making one small change:
4 5
FUEL ANALYZER THE SHIFT SHOP FUEL PLANS
Knowing how much to eat should be simple. Thats why Ive Now that you have your Calorie Target, you can see
boiled this down to its simplest form. Fill in just a few numbers, which 3-Week Fuel Plan is right for you.
and youll know exactly what your Calorie Target is. Each square symbol represents a daily serving.
6 7
THE SHIFT SHOP FUEL PLANS
8 9
VEGGIES FOOD LIST FRUITS FOOD LIST
Each item equals 1 Green Serving Each item equals 1 Purple Serving
Kale, 1 cup cooked or raw Raspberries, 1 cup
Watercress, 1 cup cooked or raw Blueberries, 1 cup
Collard greens, 1 cup cooked or raw Blackberries, 1 cup
Spinach, 1 cup cooked or raw Strawberries, 1 cup
Brussels sprouts, 1 cup chopped or 5 medium Pomegranate, 1 small
Broccoli, 1 cup chopped Guava, 2 medium
Asparagus, 10 large spears Starfruit, 2 medium
Beets, 2 medium Passion fruit, 3 fruits
Tomatoes, 1 cup chopped, 1 cup cherry, or 2 medium Watermelon, 1 cup chopped
Tomatillos, 1 cup chopped or 3 medium Cantaloupe, 1 cup chopped
Pumpkin (regular or West Indian), 1 cup chopped Orange, 1 cup divided into sections or 1 medium
Squash (summer), 1 cup sliced Bitter orange, 1 medium
Chayote squash, 1 cup chopped Tangerine, 2 small
Winter squash (all varieties), 1 cup cubed Apple, 1 cup sliced or 1 small
String beans, 1 cup Apricots, 4 small
Peppers (sweet), 1 cup sliced Grapefruit, 1 cup divided into sections or large
Poblano chilies, 1 cup chopped Cherries, 1 cup
Banana peppers, 3 medium Grapes, 1 cup
Carrots, 1 cup sliced or 10 medium baby Kiwifruit, 2 medium
Cauliflower, 1 cup chopped Mango, 1 cup sliced
Artichokes, large Peach, 1 cup sliced or 1 large
Eggplant, medium Plum, 2 small
Okra, 1 cup Pluot, 2 small
Cactus (nopales), 1 cup sliced Nectarine, 1 cup sliced or 1 large
Jicama, 1 cup sliced Pear, 1 cup sliced or 1 large
Snow peas, 1 cup Pineapple, 1 cup diced
Cabbage, 1 cup chopped Banana, large
Cucumbers, 1 cup Green banana, large
Celery, 1 cup sliced Dwarf red banana, 1 small
Lettuce (not iceberg), 1 cup Breadfruit, 18 small
Mushrooms, 1 cup Papaya, 1 cup chopped
Radishes, 1 cup Figs, 2 small
Onions, 1 cup chopped Honeydew melon, 1 cup chopped
Sprouts, 1 cup Pumpkin puree, 23 cup
Bamboo shoots, 1 cup Salsa (store-bought), 1 cup
Salsa (freshly made or pico de gallo), cup Tomato sauce (plain or marinara), 1 cup
Vegetable broth, 2 cups Applesauce (unsweetened), cup
10 11
PROTEINS FOOD LIST CARBS FOOD LIST
Each item equals 1 Red Serving Each item equals 1 Yellow Serving
Sardines (fresh or canned in water), 7 medium WEEK 1
Boneless, skinless chicken or turkey breast, Winter squash (acorn, butternut, delicata,
cup cooked, chopped
kabocha, pumpkin, spaghetti), 1 cup cubed
Duck breast, cup cooked, chopped
Sweet potato, cup chopped
Squab, cup cooked, chopped
Y ams (regular, white, tropical [batata]),
Goat, cup cooked, chopped
Lean ground chicken or turkey ( 93% lean), cup cooked cup chopped
Fish, fresh water (catfish, tilapia, trout), cup cooked, flaked Parsnips, cup sliced
Fish, cold water, wild-caught (cod, salmon, White potato, cup mashed or medium
halibut, tuna, mahi-mahi), cup cooked, flaked Peas, cup
Game (buffalo, bison, ostrich, venison, rabbit), B eans (kidney, black, garbanzo, white, lima, fava,
cup cooked, chopped pink, pigeon, [gandules], etc.), cup cooked, drained
Game: lean ground ( 95% lean), cup cooked Lentils, cup cooked, drained
Eggs, 2 large Edamame, cup shelled
Egg whites, 8 large Refried beans (nonfat), cup
Shakeology, 1 scoop
Greek yogurt (plain, 2%), cup
WEEK 2
Kefir (plain, 2%), 1 cup Winter squash (acorn, butternut, delicata,
Yogurt (plain, 2%), cup kabocha, pumpkin, spaghetti), 1 cup cubed
Shellfish (shrimp, crab, lobster), cup cooked Sweet potato, cup chopped
Clams (canned, drained), cup Y ams (regular, white, tropical [batata]),
Octopus, cup cooked, chopped cup chopped
Squid, cup cooked, chopped Parsnips, cup sliced
Red meat (extra-lean), cup cooked, chopped White potato, cup mashed or medium
Lean ground red meat ( 95% lean), cup cooked
WEEK 3
Tempeh, cup diced
Winter squash (acorn, butternut, delicata,
Tofu (firm), cup diced
kabocha, pumpkin, spaghetti), 1 cup cubed
Pork tenderloin, cup chopped, cooked
Tuna (canned light in water, drained), cup Because Shakeology offers such a wide variety of
Turkey slices (low-sodium, nitrite-free, healthy nutrients, it doesnt rank quite as high on this list,
minimally processed, fat-free), 6 slices which focuses more intensely on protein.
Ham slices (low-sodium, nitrite-free, Winter squash appears in both the Green and
minimally processed, fat-free), 6 slices Yellow lists. We did this to give you more variety
Ricotta cheese (light), cup in the abbreviated SHIFT SHOP
Cottage cheese (2%), cup Yellow list.
Protein powder (whey, hemp, rice, pea), 1
scoops (approx. 42 g depending on variety)
Veggie burger, 1 medium patty
Turkey bacon (low-sodium, nitrite-free), 4 slices
Beef-based broth, 8 cups
12 13
HEALTHY FATS FOOD LIST SEEDS & DRESSINGS FOOD LIST
Each item equals 1 Blue Serving Each item equals 1 Orange Serving
14 15
TEASPOONS FOOD LIST FREE FOODS FOOD LIST
Each item equals 1 Teaspoon Serving Use as much of these Free Foods as youd like to enhance the
flavors of the other foods youll be eating on this plan.
Extra-virgin olive oil, 1 tsp.
Extra-virgin coconut oil, 1 tsp. THE WATER BAR
Flaxseed oil, 1 tsp. Lemon and lime juice
Walnut oil, 1 tsp.
Vinegars
Pumpkin seed oil, 1 tsp.
Mustard
Cacao nibs, 1 tsp.
Nut butters Herbs, such as parsley, cilantro (fresh and dry)
(peanut, almond, cashew, etc.), 1 tsp. Spices (except salt)
Seed butters (pumpkin, sunflower, Garlic
sesame [tahini]), 1 tsp. Ginger
Butter, 1 tsp. Green onion
Ghee, 1 tsp. Chili varieties (jalapeo, serrano, ancho, cascabel, pasilla, guajillo, habanero, etc.)
Mayonnaise, 1 tsp. Hot sauce (Tabasco or Mexican only)
Flavor extracts (pure vanilla, peppermint, almond, etc.)
Achiote paste
16 17
THE ULTIMATE SHOPPING LIST
FOR FUELING A 3-WEEK RAPID REBUILD
SHOPPING
and ingredients on the flyespecially when you are
cutting out starchy carbsis a recipe for frustration.
On my rest days, I like to shop and prepare the
foods I need to stay on track for the week ahead.
18 19
WEEK ONE PLAN A: SHOPPING LIST
A A
Fruits and Vegetables
Apple, small 4 each
Avocado, medium 1 each
Banana, large 2 each
M/W/F/S T/TH/SU
Blueberries 3 boxes (6-oz. each) or 16 oz.
Breakfast: Breakfast:
Broccoli florets 1 (12-oz.) bag or 6 large stalks
1 Red: 2 eggs 1 Red: cup Greek yogurt, Carrots, medium 3 each or 6 oz. shredded
1 Green: 1 cup chopped spinach reduced-fat (2%), plain
Celery 1 medium bunch
Blue: 2 Tbsp. shredded cheese 1 Purple: 1 cup mixed fruit
Edamame 9 oz. or 1 (10-oz.) bag
Blue: 6 raw almonds, chopped
Snack: Lettuce 1 head or 1 (5-oz.) bag
1 Red: 1 scoop Shakeology Snack: Onion, medium 3 each or 9 oz. chopped
1 Purple: banana 1 Green: 1 cup celery sticks Orange, medium (or mixed fruit of your choice) 3 each or 3 cups
2 tsp.: 2 tsp. nut butter
Lunch: Potato, medium 10 oz.
1 Red: 4 oz. grilled chicken breast Lunch: Spinach, raw 11 oz. or 2 bags (6-oz. each)
1 Green: cup lettuce 1 Red: 4 oz. grilled flank steak Sweet potato, medium 4 each
+ cup shredded carrot 1 Green: cup lettuce Dairy
1 Yellow: cup black beans + cup shredded carrot Cheese, shredded 2 oz.
1 Orange: 2 Tbsp. oil-based 1 Yellow: cup edamame Greek yogurt, reduced-fat (2%) plain 1 (32-oz.) container
salad dressing 1 Orange: 2 Tbsp. oil-based
Grains and Nuts
Blue: 18 avocado chopped salad dressing
Almonds, raw, sliced 1 oz.
Blue: 2 Tbsp. sliced raw almonds
Snack: Almonds, raw, whole oz. or 18 each
1 Purple: 1 small apple Snack: Misc.
2 tsp.: 2 tsp. nut butter 1 Red: 1 scoop Shakeology Black beans, canned 1 (15-oz.) can
Dinner: 1 Purple: 1 cup blueberries Nut butter (almond, peanut, or your choice) 1 jar or 10 oz. (3-week supply)
1 Red: 4 oz. grilled salmon Dinner: Vinaigrette (or oil-based salad dressing) 1 bottle or 12 fl. oz. (3-week supply)
1 Yellow: cup mashed sweet potato 1 Red: 4 oz. cooked ground turkey Shakeology flavor of your choice 1 bag (30-day supply)
1 Green: 1 cup steamed broccoli 1 Yellow: cup shredded potato Proteins
1 Green: cup chopped spinach, Beef flank steak, raw 1 lb.
cup chopped onion Chicken breast, boneless, skinless, grilled 1 lb. or 1 lb. 6 oz. raw
Eggs, large 8 each
Salmon, raw, wild-caught 1 lb. 5 oz.
Turkey breast, ground 1 lb. 4 oz.
20 21
WEEK TWO PLAN A: SHOPPING LIST
A A
Fruits and Vegetables
Apple, small 4 each
Asparagus 1 large bunch
Banana, large 2 each
M/W/F/S T/TH/SU
Cabbage 1 head or 8 oz. shredded
Breakfast: Breakfast:
Carrots, baby 17 oz. or 2 bags (1-lb. each)
1 Red: 2 eggs 1 Red: cup Greek yogurt, Celery 2 medium bunches
1 Green: 1 cup chopped spinach reduced-fat (2%), plain Cucumber, medium 2 each
Blue: 2 Tbsp. shredded cheese 1 Purple: 1 cup mixed fruit
Lettuce 1 head or 1 (5-oz.) bag
Blue: 6 raw almonds, chopped
Snack: Onion, green 2 bunches
1 Red: 1 scoop Shakeology Snack: Pineapple chunks or mixed fruit of your choice 1 (2-lb.) pineapple or 1 (20-oz.) can
1 Purple: banana 1 Green: 1 cup celery sticks Potato, small 2 each
2 tsp.: 2 tsp. nut butter
Lunch: Raspberries 3 boxes (6-oz. each) or 13 oz.
1 Red: 4 oz. grilled pork chop Lunch: Spinach, raw 8 oz. or 2 bags (6-oz. each)
1 Green: cup lettuce 1 Red: 4 oz. grilled shrimp Squash, zucchini, medium 3 each
+ cup chopped cucumber 1 Green: cup lettuce Yam, small 2 each
1 Orange: 2 Tbsp. oil-based + cup chopped green onion Dairy
salad dressing 1 Green: 1 cup shredded cabbage Cheese, shredded 2 oz.
Blue: 2 Tbsp. feta cheese 1 Orange: 2 Tbsp. oil-based
Feta cheese 3 oz.
salad dressing
Snack: Greek yogurt, reduced-fat (2%), plain 1 (32-oz.) container
Blue: 4 raw cashews, chopped
1 Purple: 1 small apple Grains and Nuts
2 tsp.: 2 tsp. nut butter Snack:
Almonds, raw, whole oz. or 18 each
1 Green: 1 cup baby carrots 1 Red: 1 scoop Shakeology Cashews, raw, chopped 3 oz.
1 Purple: 1 cup raspberries
Dinner: Proteins
1 Red: 4 oz. grilled tilapia Dinner: Eggs, large 8 each
1 Yellow: small baked potato 1 Red: 4 oz. grilled lamb chop Lamb chop, boneless, raw 1 lb.
1 Green: 1 cup steamed zucchini 1 Yellow: small baked yam Pork chop, boneless, raw 1 lb. 6 oz.
1 Green: 1 cup steamed asparagus Shrimp, medium, raw 1 lb.
Tilapia, wild-caught, raw 1 lb. 8 oz.
22 23
WEEK THREE PLAN A: SHOPPING LIST
A A
Fruits and Vegetables
Apple, small 4 each
Avocado, medium 1 each
Banana, large 2 each
M/W/F/S T/TH/SU
Carrots, baby 17 oz. or 2 bags (1-lb. each)
Breakfast: Breakfast:
Cauliflower florets 1 medium head or 11 oz.
1 Red: 2 eggs 1 Red: cup Greek yogurt, Celery 2 medium bunches
1 Green: 1 cup chopped spinach reduced-fat (2%), plain
Cucumber, medium 2 each
Blue: 2 Tbsp. shredded cheese 1 Purple: 1 cup mixed fruit
Kiwifruit 6 each
Blue: 6 raw almonds, chopped
Snack: Lettuce 1 head or 2 bags (5-oz. each)
1 Red: 1 scoop Shakeology Snack: Mushrooms, sliced 1 (8-oz.) package
1 Purple: banana 1 Green: 1 cup celery sticks Pear, medium or mixed fruit of your choice 3 each or 3 cups
1 Green: 1 cup baby carrots 3 tsp.: 3 tsp. nut butter Spinach, raw 8 oz. or 2 bags (6-oz. each)
Lunch: Lunch: Squash, acorn, medium 2 each
1 Red: 4 oz. grilled turkey breast 1 Red: 6 oz. grilled chicken breast Squash, spaghetti, medium 1 (2 lb.) squash
1 Green: cup lettuce 1 Green: 1 cup lettuce Dairy
+ cup chopped cucumber 1 Green: 1 cup chopped mushrooms Feta cheese 2 oz.
1 Orange: 2 Tbsp. oil-based 1 Orange: 2 Tbsp. oil-based Parmesan cheese 2 oz.
salad dressing salad dressing
Greek yogurt, reduced-fat (2%), plain 1 (32-oz.) container
Blue: 18 avocado
Snack: Grains and Nuts
1 Purple: 1 small apple Snack: Almonds, raw, whole oz. or 18 each
3 tsp.: 3 tsp. nut butter 1 Red: 1 scoop Shakeology Misc.
1 Green: 1 cup celery sticks 1 Purple: 2 kiwifruit Tomatoes, canned, stewed 3 cans (14.5-oz. each)
1 Red: 6 slices roasted chicken Dinner: Proteins
deli meat
1 Red: 6 oz. grilled halibut Beef, ground, raw, 95% lean 1 lb. 6 oz.
Dinner: 1 Green: 1 cup roasted acorn squash Chicken breast, boneless, skinless, grilled 1 lb. 2 oz. or 1 lb. 8 oz. raw
1 Red: 4 oz. cooked ground beef 1 Green: 1 cup steamed cauliflower Chicken breast, roasted, deli-sliced 1 lb. 8 oz.
1 Green: 1 cup roasted Eggs, large 8 each
spaghetti squash Halibut, raw 1 lb. 10 oz.
1 Green: 1 cup stewed tomatoes
Turkey breast, boneless, skinless, grilled 1 lb. or 1 lb. 6 oz. raw
Blue: 2 Tbsp. Parmesan cheese
24 25
WEEK ONE PLAN B: SHOPPING LIST
B B
1 Red: 1 scoop Shakeology Snack: Onion, medium 3 each or 9 oz. chopped
1 Purple: banana 1 Green: 1 cup celery sticks Orange, medium or mixed fruit of your choice 3 each or 3 cups
Potato, medium 10 oz.
3 tsp.: 3 tsp. nut butter
Lunch: Spinach, raw 11 oz. or 2 bags (6-oz. each)
1 Red: 4 oz. grilled chicken breast Lunch: Strawberries, whole 2 containers (1-lb. each) + 1 (8-oz.) container or 36 oz.
1 Green: 1 cup lettuce 1 Red: 4 oz. grilled flank steak Sweet potato, medium 4 each
1 Green: cup shredded carrot, 1 Green: 1 cup lettuce Tomato, medium 3 each
cup tomatoes 1 Green: cup shredded carrot, Dairy
2 Yellow: 1 cup black beans cup red cabbage Cheese, shredded 2 oz.
1 Orange: 2 Tbsp. oil-based 2 Yellow: 1 cup edamame Greek yogurt, reduced-fat (2%), plain 1 (32-oz.) container
salad dressing 1 Orange: 2 Tbsp. oil-based Grains and Nuts
Blue: 18 avocado, chopped salad dressing Almonds, raw, sliced 1 oz.
Blue: 2 Tbsp. sliced raw almonds Almonds, raw, whole oz. or 18 each
Snack:
Snack: Misc.
1 Purple: 1 small apple
Black beans, canned 1 (15-oz.) can
3 tsp.: 3 tsp. nut butter 1 Red: 1 scoop Shakeology
Nut butter (almond, peanut, or your choice) 1 jar or 12 oz. (3-week supply)
1 Purple: 1 cup blueberries
Dinner: Oil, coconut 1 jar (3-week supply)
1 Red: 4 oz. grilled salmon Dinner: Oil, olive 1 (8 fl. oz.) bottle (3-week supply)
1 Yellow: cup mashed sweet potato 1 Red: 4 oz. cooked ground Vinaigrette (or oil-based salad dressing) 1 bottle or 12 fl. oz. (3-week supply)
Shakeology flavor of your choice 1 bag (30-day supply)
1 tsp.: 1 tsp. coconut oil turkey breast
1 Green: 1 cup steamed broccoli 1 Yellow: cup shredded potato Proteins
1 Purple: 1 cup strawberries 1 Green: cup chopped spinach, Beef flank steak, raw 1 lb.
cup chopped onion Chicken breast, boneless, skinless, grilled 1 lb. or 1 lb. 6 oz. raw
1 Purple: 1 cup strawberries Eggs, large 8 each
1 tsp.: 1 tsp. olive oil Salmon, raw, wild-caught 1 lb. 5 oz.
Turkey breast, ground 1 lb. 4 oz.
26
WEEK TWO PLAN B: SHOPPING LIST
B B
1 Red: 1 scoop Shakeology Parsnips, medium 4 each
1 Purple: banana 1 Green: 1 cup celery sticks Potato, small 4 each
3 tsp.: 3 tsp. nut butter Raspberries 3 boxes (6-oz. each) or 13 oz.
Lunch:
Spinach, raw 8 oz. or 2 bags (6-oz. each)
1 Red: 4 oz. grilled pork chop Lunch: Squash, zucchini, medium 3 each
1 Green: 1 cup lettuce 1 Red: 6 oz. grilled shrimp Strawberries, whole or mixed fruit of your choice 1 (1-lb.) container + 1 (8-oz.) container or 18 oz.
1 Green: cup chopped cucumber, 1 Green: cup lettuce + cup Tomato, medium 3 each
cup tomatoes chopped green onion Yam, small 2 each
1 Orange: 2 Tbsp. oil-based 1 Green: cup shredded carrot, Dairy
salad dressing cup red cabbage Cheese, shredded 2 oz.
Blue: 2 Tbsp. feta cheese 1 Orange: 2 Tbsp. oil-based Feta cheese 3 oz.
1 Yellow: cup roasted parsnips salad dressing Greek yogurt, reduced-fat (2%), plain 1 (32-oz.) container
1 Yellow: small baked potato Grains and Nuts
Snack:
Blue: 4 raw cashews, chopped Almonds, raw, whole oz. or 18 each
1 Purple: 1 small apple
Snack: Cashews, raw, chopped 3 oz.
3 tsp.: 3 tsp. nut butter
Proteins
1 Green: 1 cup baby carrots 1 Red: 1 scoop Shakeology
Eggs, large 8 each
1 Red: 6 slices turkey breast deli meat 1 Purple: 1 cup raspberries
Lamb chop, boneless, raw 1 lb. 8 oz.
1 Green: 1 cup baby carrots
Dinner: Pork chop, boneless, raw 1 lb. 6 oz.
1 Red: 4 oz. grilled tilapia Dinner: Shrimp, medium, raw 1 lb. 8 oz.
1 Yellow: small baked potato 1 Red: 6 oz. grilled lamb chop Tilapia, wild-caught, raw 1 lb. 8 oz.
1 tsp.: 1 tsp. olive oil 1 Yellow: small baked yam Turkey breast, nitrite-free, deli-sliced 1 lb. 8 oz.
1 Green: 1 cup steamed zucchini 1 tsp.: 1 tsp. olive oil
1 Green: 1 cup steamed asparagus
28 29
WEEK THREE PLAN B: SHOPPING LIST
B B
1 Red: 1 scoop Shakeology Mushrooms, sliced 1 (8-oz.) package
1 Purple: banana 1 Green: 1 cup celery sticks Spinach, raw 8 oz. or 2 bags (6-oz. each)
3 tsp.: 3 tsp. nut butter Squash, acorn, medium 2 each
Lunch: Squash, spaghetti, medium 1 (2 lb.) squash
1 Red: 6 slices roast beef deli meat
1 Red: 6 oz. grilled turkey breast Tomato, medium 3 each
1 Green: 1 cup lettuce Lunch: Dairy
1 Green: cup chopped cucumber, 1 Red: 6 oz. grilled chicken breast Cheese, shredded 2 oz.
cup tomatoes 1 Green: 1 cup lettuce Parmesan cheese 3 oz.
1 Orange: 2 Tbsp. oil-based 1 Green: 1 cup chopped mushrooms Greek yogurt, reduced-fat (2%), plain 1 (32-oz.) container
salad dressing 1 Orange: 2 Tbsp. oil-based Grains and Nuts
salad dressing Almonds, raw, whole oz. or 18 each
Snack:
Blue: 18 avocado Misc.
1 Purple: 1 small apple
Snack: Tomatoes, canned, stewed 3 cans (14.5-oz. each)
3 tsp.: 3 tsp. nut butter
Proteins
1 Green: 1 cup baby carrots 1 Red: 1 scoop Shakeology
1 Red: 6 slices roasted 1 Purple: 2 kiwifruit Beef, ground, raw, 95% lean 2 lbs.
chicken deli meat 1 Green: 1 cup baby carrots Beef, roast, deli-sliced 1 lb. 2 oz.
Chicken breast, boneless, skinless, grilled 1 lb. 2 oz. or 1 lb. 8 oz. raw
Dinner: Dinner: Chicken breast, roasted, deli-sliced 1 lb. 8 oz.
1 Red: 6 oz. cooked ground beef 1 Red: 6 oz. grilled halibut Eggs, large 8 each
2 tsp.: 2 tsp. olive oil 1 Green: 1 cup roasted acorn squash Halibut, raw 1 lb. 10 oz.
1 Green: 1 cup stewed tomatoes 1 Green: 1 cup steamed cauliflower Turkey breast, boneless, skinless, grilled 1 lb. 8 oz. or 2 lbs. raw
1 Green: 1 cup roasted 2 tsp.: 2 tsp. olive oil
spaghetti squash
Blue: 2 Tbsp. Parmesan cheese
30 31
WEEK ONE PLAN C: SHOPPING LIST
C C
salad dressing 2 Yellow: 1 cup edamame
Blue: 18 avocado, chopped 1 Orange: 2 Tbsp. oil-based Grains and Nuts
salad dressing Almonds, raw, sliced 2 oz.
Snack: Misc.
Blue: 2 Tbsp. sliced raw almonds
1 Purple: 1 small apple Black beans, canned 2 cans (15-oz. each)
3 tsp.: 3 tsp. nut butter Snack: Nut butter (almond, peanut, or your choice) 1 jar or 12 oz. (3-week supply)
1 Green: 1 cup sugar snap peas 1 Red: 1 scoop Shakeology Oil, coconut 1 jar (3-week supply)
1 Purple: 1 cup blueberries Oil, olive 1 (8 fl. oz.) bottle (3-week supply)
Dinner:
Dinner: Vinaigrette (or oil-based salad dressing) 1 bottle or 12 fl. oz. (3-week supply)
1 Red: 6 oz. grilled salmon
Shakeology flavor of your choice 1 bag (30-day supply)
2 Yellow: 1 cup mashed sweet potato 1 Red: 6 oz. cooked ground turkey breast
Proteins
2 tsp.: 2 tsp. coconut oil 2 Yellow: 1 cup shredded potato
Beef flank steak, raw 2 lbs.
1 Green: 1 cup steamed broccoli 2 tsp.: 2 tsp. olive oil Grilled chicken breast 1 lb. 2 oz. or 2 lbs. raw
1 Purple: 1 cup strawberries 2 Green: 1 cups chopped spinach, Eggs, large 8 each
cup chopped onion Salmon, raw, wild-caught 2 lbs. 3 oz.
1 Purple: 1 cup strawberries Turkey breast, ground 1 lb. 8 oz.
32
WEEK TWO PLAN C: SHOPPING LIST
C C
1 Blue: cup feta cheese 1 Orange: 2 Tbsp. oil-based
Greek yogurt, reduced-fat (2%), plain 1 (32-oz.) container
1 Yellow: cup roasted parsnips salad dressing Grains and Nuts
1 Blue: 8 raw cashews, chopped
Snack: Almonds, raw, whole oz. or 18 each
1 Yellow: small baked potato Cashews, raw, chopped 1 oz.
1 Purple: 1 small apple
Snack: Proteins
3 tsp.: 3 tsp. nut butter
Eggs, large 8 each
1 Green: 1 cup sugar snap peas 1 Red: 1 scoop Shakeology
Ham, nitrite-free, deli-sliced 1 lb. 2 oz.
1 Red: 6 slices turkey breast deli meat 1 Purple: 1 cup raspberries Lamb chop, boneless, raw 1 lb. 8 oz.
1 Green: 1 cup baby carrots Pork chop, boneless, raw 2 lbs.
Dinner:
Dinner: Shrimp, medium, raw 1 lb. 8 oz.
1 Red: 6 oz. grilled tilapia
Tilapia, wild-caught, raw 2 lbs. 2 oz.
1 Yellow: small baked potato 1 Red: 6 oz. grilled lamb chop Turkey breast, nitrite-free, deli-sliced 1 lb. 8 oz.
2 tsp.: 2 tsp. olive oil 1 Yellow: small baked yam
2 Green: 2 cups steamed zucchini 2 tsp.: 2 tsp. olive oil
1 Purple: 1 cup blueberries 2 Green: 2 cups steamed asparagus
1 Purple: 1 cup strawberries
34 35
WEEK THREE PLAN C: SHOPPING LIST
C C
1 Orange: 2 Tbsp. oil-based
Snack: Greek yogurt, reduced-fat (2%), plain 1 (32-oz.) container
salad dressing Grains and Nuts
1 Purple: 1 small apple 1 Blue: avocado
3 tsp.: 3 tsp. nut butter Almonds, raw, whole 1 oz. or 36 each
1 Green: 1 cup sugar snap peas Snack: Proteins
Beef, ground, raw, 95% lean 2 lbs.
1 Red: 6 slices roasted chicken 1 Red: 1 scoop Shakeology
Chicken breast, boneless, skinless, grilled 1 lb. 8 oz. or 2 lbs. raw
deli meat 1 Purple: 2 kiwifruit
Chicken breast, roasted, deli-sliced 1 lb. 8 oz.
1 Green: 1 cup baby carrots
Dinner: Eggs, large 16 each
1 Red: 6 oz. cooked ground beef Dinner: Halibut, raw 2 lbs. 3 oz.
Turkey breast, nitrite-free, deli-sliced 1 lb. 2 oz.
2 Green: 2 cups roasted spaghetti squash 2 Red: 8 oz. grilled halibut
Turkey breast, boneless, skinless, grilled 1 lb. 8 oz. or 2 lbs. raw
3 tsp.: 3 tsp. olive oil 3 tsp.: 3 tsp. olive oil
1 Green: 1 cup steamed kale 1 Green: 1 cup roasted acorn squash
1 Blue: cup Parmesan cheese 1 Green: 1 cup steamed cauliflower
36 37
WEEK ONE PLAN D: SHOPPING LIST
1 Red: 6 oz. grilled chicken breast 1 Green: 1 cup lettuce Sugar snap peas 1 lb.
1 Green: 1 cup lettuce 1 Green: cup shredded carrot, Sweet potato, medium 8 each
1 Green: cup shredded carrot, cup shredded cabbage Tomato, medium 3 each
cup tomatoes 2 Yellow: 1 cup edamame Dairy
2 Yellow: 1 cup black beans 1 Orange: 2 Tbsp. oil-based Cheese, shredded 2 oz.
Greek yogurt, reduced-fat (2%), plain 1 (32-oz.) container + 1 (8 oz.) container or 36 oz.
1 Orange: 2 Tbsp. oil-based salad dressing
Grains and Nuts
salad dressing Blue: 2 Tbsp. sliced raw almonds
Almonds, raw, sliced 1 oz.
Blue: 18 avocado 1 Purple: 1 cup blueberries
Almonds, raw, whole oz. or 18 each
1 Purple: 1 cup blueberries Snack: Misc.
Snack: 1 Red: 1 scoop Shakeology Black beans, canned 2 cans (15-oz. each)
Nut butter (almond, peanut, or your choice) 1 jar or 16 oz. (3-week supply)
1 Purple: 1 small apple 2 Purple: 2 cups cubed melon
Oil, coconut 1 jar (3-week supply)
4 tsp.: 4 tsp. nut butter 1 Green: 1 cup sugar snap peas
Oil, olive 1 (8 fl. oz.) bottle (3-week supply)
1 Green: 1 cup sliced celery Dinner: Vinaigrette (or oil-based salad dressing) 1 (12 fl. oz.) bottle (3-week supply)
Dinner: Shakeology flavor of your choice 1 bag (30-day supply)
1 Red: 6 oz. cooked ground turkey breast
Proteins
1 Red: 6 oz. grilled salmon 2 Yellow: 1 cup shredded potato
D D
Beef flank steak, raw 1 lb. 8 oz.
2 Yellow: 1 cup mashed sweet potato 2 tsp.: 2 tsp. olive oil Chicken breast, boneless, skinless, grilled 1 lb. 8 oz. or 2 lbs. raw
2 tsp.: 2 tsp. coconut oil 2 Green: 1 cups chopped spinach, Eggs, large 16 each
1 Green: 2 cups steamed broccoli cup chopped onion Salmon, raw, wild-caught 2 lbs. 3 oz.
1 Purple: 1 cup strawberries 1 Purple: 1 cup strawberries Turkey breast, ground 1 lb. 8 oz.
38
WEEK TWO PLAN D: SHOPPING LIST
D D
Turkey breast, nitrite-free, deli-sliced 1 lb. 8 oz.
2 Yellow: 1 small baked potato 2 tsp.: 2 tsp. olive oil
2 tsp.: 2 tsp. olive oil 2 Green: 2 cups steamed asparagus
1 Green: 2 cups steamed zucchini 1 Purple: 1 cup strawberries
1 Purple: 1 cup grapes
40 41
WEEK THREE PLAN D: SHOPPING LIST
44 45
HOW MUCH WATER SHOULD YOU DRINK? COFFEE AND TEA
46 47
AVAILABLE IN 9
NEW TO THIS WHOLE DELICIOUS FLAVORS:
Chocolate
WORLD-CLASS IN A GLASS
Shakeology is the delicious superfood supplement
shake that acts like a salad, but tastes like a dessert.
When youre short on time, or craving something
sweet, Shakeology is a healthy, satisfying way to
stay on track. Whats in it? Best-in-class ingredients
sourced from all over the world: proteins, vitamins and
minerals, antioxidants, and probiotics, as well as other
superfood ingredients that can be hard to get from
an ordinary diet. When you drink Shakeology daily,
it helps you curb junk-food cravings and lose weight;
it also provides healthy energy and supports healthy
digestionall extremely important when youre trying
to shift from the body you have to the body you want.*
48 49
SHAKEOLOGY RECIPES WEEK 1 WEEK 2 WEEK 3
Help defeat your cravings STRAWNANA SURPRISE CHOCO CHERRY-LICIOUS SUPER GREEN SHAKE
and fuel your day with these (MAKES 1 SERVING) (MAKES 1 SERVING) (MAKES 1 SERVING)
delicious recipes.
1 Red 1 Purple 1 Red 1 Purple 1 Red 1 Green 1 Purple
One scoop of Shakeology counts as 1 cup water 1 cup water 1 cup water
one Red Serving in the Simple Shift
1 cup ice 1 cup ice 1 cup ice
Nutrition Guide. This page includes a few
healthy recipe ideas that are simple to 1 scoop Strawberry Shakeology 1 scoop Chocolate Shakeology 1 scoop Vanilla Shakeology
make, and super-satisfying. large banana, 1 cup frozen unsweetened 1 medium kiwi, peeled,
cut into chunks black cherries, pitted cut into chunks
All of these recipes can be made in
a dairy-free option as well using the Place all ingredients in blender; cover. Place all ingredients in blender; cover. 1 cup raw spinach
Vegan Shakeology flavors. Blend until smooth. Blend until smooth. large banana,
cut into chunks
1 Tbsp. finely grated orange peel
DARK BLUE MOON CHILI MOCHA
(orange zest)
(MAKES 1 SERVING) (MAKES 1 SERVING)
Place all ingredients in blender; cover.
1 Red 1 Purple 1 Red 1 Purple Blend until smooth.
1 cup water 1 cup water
1 cup ice 1 cup ice
CARAMEL APPLE
1 scoop Chocolate Shakeology 1 scoop Caf Latte Shakeology
(MAKES 1 SERVING)
1 cup fresh (or frozen) large banana,
blueberries cut into chunks 1 Red 1 Green 1 Purple
Place all ingredients in blender; cover. 2 Tbsp. unsweetened cocoa powder 1 cup water
Blend until smooth. tsp. ground cinnamon 1 cup ice
tsp. ancho chili powder 1 scoop Vanilla Shakeology
(or chili powder) 1 cup raw kale
Place all ingredients in blender; cover. 1 small green apple,
Blend until smooth. chopped
1 tsp. pure caramel extract
Place all ingredients in blender; cover.
Blend until smooth.
50 51
WANT TO CUSTOMIZE YOUR SHAKEOLOGY RECIPES THE PERFORMANCE SHIFT FOR MAXIMUM RESULTS
TO ENHANCE YOUR RESULTS? BOOST UP. Ive already said that Im going to challenge you, and that I want you to perform
at maximum capacity. Thats why I recommend Beachbody Performance.
Customize your daily nutrition with the perfect additions to your
Its specifically designed for programs like the SHIFT SHOP, to help you
Shakeology routine. Each Shakeology Boost is designed to give you
push harder, recover faster, and last longer.*
whatever extra you need, whenever you need it.
DIGESTIVE HEALTH With the reduced calories and increased ENERGIZE Pre-workout. Helps boost your energy and endurance,
protein in the Simple Shift Nutrition Guide, youll get additional increase muscle power output, and delay exercise-induced fatigue.*
fiber to help keep things running smoothly. HYDRATE During workout. Helps boost hydration with an optimal
POWER GREENS This Boost delivers a high-quality serving of balance of carbs, electrolytes, and water to quickly replenish whats lost.*
green superfoods. When it comes to greens, more is better! RECOVER Post-workout. Helps reduce exercise-induced muscle
soreness and jump-start recovery with timed-release proteins and
phytonutrients.*
Performance Pro-Tip:
Although protein is really what you want to focus on post-workout, adding a few healthy
carbs isnt a bad idea. Chris likes to add blueberries to Orange Recover. Not only does
this help replenish his muscle glycogen, but it tastes kind of awesome.
Learn more at ShiftShopPerformance.com
52 53
HOW TO COOK
IN THE SHIFT SHOP
COOKING TIPS First off, let me reiterate why youd want to make
your own meals. The benefits arent just that the food
will be of higher quality, cleaner, and (in many cases)
better tasting. Its a shift toward giving you more
power. More control over your life. Thats how youre
going to get great results in 3 weeksand keep those
results long after youve finished the program.
Here are a few easy-to-follow recipes you can prepare
to help cover the basics during your Rapid Rebuild.
For more ideas, tips, and trickscheck out the
recipes section at BeachbodyBlog.com.
54 55
KITCHEN ESSENTIALS FOIL-STEAMED FISH
If you make sure you have what you need to work out properly, why would You can steam fish in the oven using good ol aluminum foil. Add veggies
anything be different in the kitchen? Below is a list of items I recommend and seasonings to the pouches to jazz things up.
having on hand so you are set up for success preparing your food during A. Preheat oven to 375 F.
your 3-Week Rapid Rebuild.
B. Fold an approximately 14 x 12-inch piece of foil in half, width-wise.
C. Place on half the foil: one 4- to 6-oz. piece of fish, 1 Tbsp. lemon juice, and 1 Tbsp.
MUST-HAVES NICE TO HAVES herb of your choice.
Saut pan Garlic press D. Fold the other side of the foil over the fish. Fold the three open edges of foil, sealing
Dutch oven (5 quarts) Lemon squeezer the fish inside.
Sheet pan ( sheet) Muffin tins E. Bake for 10 to 15 minutes.
Glass baking dish (9 x 13) Stock pot
F. Using pot holders, transfer pouch to plate and carefully open.
Steamer basket Zester
Strainer Potato masher G. For storage, remove fish from foil and store in airtight container for 3 to 4 days
Chefs knife Oven-safe wire rack in refrigerator.
Peeler Ricer
Cutting board Rice cooker
Large mixing bowl Salad spinner
Measuring cups Kitchen timer
Measuring spoons Food processor
Whisk Thermometer
Large spoon
Large slotted spoon
Metal spatula
Rubber spatula
Grater
Foil
Can opener
Tongs
Pot holders/oven mitts
Blender
Cheesecloth
56 57
OVEN-GRILLED CHICKEN STEAMED VEGETABLES
A. Preheat oven to 400 F. Steaming is a great quick way to prep veggies. This form of cooking also
B. If you have a broiler in your oven, set a rack anywhere from 4 to 8 inches below the retains more nutrients than boiling.
heat, otherwise use your broiler drawer. A. Place steamer basket in a pot. The steamer basket must touch the inside edges of
C. Using a broiler pan in your oven, which allows air to circulate under the food, arrange the pot.
boneless, skinless chicken breasts on the pan so they are not touching. A broiler pan B. Fill pot with water to just below steamer basket.
eliminates the need to flip the chicken. If you dont have one, simply flip your chicken
halfway through. C. Bring water to boil over high heat. Reduce heat to medium.
D. Cook for 8 to 10 minutes (4 to 5 minutes on each side) leaving the oven door, D. Place vegetables in steamer basket. You can mix vegetables, just make sure they are
or drawer, slightly open to let steam escape. cut into pieces that are approximately the same size.
E. Be sure to cook chicken to an internal temperature of 160 F, and allow to rest for E. Cook until vegetables are tender-crisp, but not mushy.
five minutes so temperature comes to 165 F. F. Store in airtight container for 3 to 4 days in refrigerator.
F. For storage, place chicken in airtight containers and store for 3 to 4 days in
refrigerator.
58 59
BAKED SPAGHETTI SQUASH CAULIFLOWER RICE
Spaghetti squash is a great source of vitamin A, and a wonderful When you are craving rice during your time in the Shop, use this recipe
substitute for high-carb pasta. When baked, this squash naturally as a great substitute to keep your results on track.
pulls apart like regular spaghetti. A. Trim leaves and stem off head of cauliflower. Cut head into quarters.
A.
Preheat oven to 450 F. B. Either using a box grater by hand, or the grater blade of a food processor, grate
B.
Cut spaghetti squash in half, lengthwise. Scoop out seeds. cauliflower into rice-like consistency. Leave very thick or tough stems behind.
C. Lightly spray with olive oil cooking spray. Season with a dash of salt and pepper. C. Collect cauliflower rice in cheesecloth and squeeze out any moisture (or carefully
using double layer of paper towels).
D. Place on foil-lined baking sheet, flesh side down. Roast for 30 to 40 minutes, or until
flesh is soft. D. Place cauliflower rice in bowl and fluff with fork. Mix in 1 Tbsp. oil of choice (coconut,
olive, etc.).
E. Using a fork, scrape flesh out following the grain.
E. Place steamer basket in pot, fill with water to just beneath steamer basket.
F. Fluff with fork and serve as desired.
Bring water to boil over high heat. Reduce heat to medium.
G. For storage, you can either scrape flesh into airtight container, or wrap in plastic
F. Add cauliflower rice. Cook for 5 minutes or until soft.
wrap prior to scraping, for 3 to 4 days in refrigerator.
G.
Store in airtight container for 3 to 4 days in refrigerator.
60 61
FAQ
WHAT IF YOU CANT EAT ALL THIS FOOD? If youre used to eating O YOU NEED BREAKFAST? Breakfast helps keep your blood
D
1 calorically dense convenience foods, you might initially find the 5 sugar steady and it fuels your activities for the dayincluding
Simple Shift Nutrition Guide extremely filling. Thats okay. your workout. We recommend eating within an hour of waking up.
Dont stuff yourself. Your appetite will adjust, so just eat until youre
satisfied. But dont use this as an excuse to skip your vegetables.
SHOULD YOU EAT BEFORE YOU WORK OUT? Generally, youre better
Check out Shakeology.com/boosts to learn about a fast, easy way
to get more greens.
6 off fueling up to make the most of your workout. At the same time,
you dont want too much food in your stomach, because digestion
and exercise can be tough to do at the same time. So if youre eating
WHAT SHOULD YOU DO IF YOURE VERY ACTIVE OUTSIDE OF a full meal, do it 23 hours before your workout. If its a light meal
2 THIS PROGRAM, AND THIS ISNT ENOUGH FOOD? Simple! Bump or snack, 1 hour is fine. If youve had neither of these, a small, 50-
up to the next calorie plan. to 100-calorie carb-based snack right before working out makes an
ideal accompaniment to your Beachbody Performance Energize.
T H E E M P T Y- B A G G U A R A N T E E G E T Y O U R B A G T O D AY
Try Shakeology for 30 days and if you dont feel
healthier, return it and well refund your money Contact your Team Beachbody Coach or
(less s&h). Even if the bag is totally empty. visit SHIFTSHOPShakeology.com.
facebook.com/shakeology youtube.com/shakeology
instagram.com/shakeology pinterest.com/shakeology
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
**Based on a survey of 2,769 Shakeology users, including independent Team Beachbody Coaches, who drank Shakeology 5 or more times per week
and exercised at least 3 times per week.
2 New Vegan Flavors.
2 New Superfoods.
I HAVE SOME SIMPLE ADVICE
TO HELP YOU SUCCEED:
GET A FREE COACH.
Congratulations on starting your 3-Week
Rapid Rebuild with the SHIFT SHOP. I want
to help you get the best results possible.
Thats why I recommend you get a
Team Beachbody Coach!
Whats a Team Beachbody Coach?
A COACH IS A CUSTOMER JUST LIKE YOU,
who has seen great results from using
Beachbody products and wants to help you
reach your goals.
How can a Coach help?
YOUR COACH CAN HELP KEEP YOU MOTIVATED,
and may stay in touch online or over the
Two Shakeology favorites just went vegan! phone. They can also help set you up on
Not only did we create dairy-free versions of our ever-so-popular TeamBeachbody.com for the best exercise
Vanilla and Caf Latte shakes, but we also added two new superfoods, advice and nutrition tips.
matcha and chaga! Sorry. Couldnt help ourselves. Were just completely And heres the best part:
obsessed with making Shakeology better and better as the years fly by.
ITS FREE. IT COSTS YOU
ABSOLUTELY NOTHING.
Were the masters of mixing and matching!
Millions of people have partnered with their
Now all of our combo packs come in vegan. Try one for yourself. Coaches and made the shift to a happier,
healthier lifestyle.
SO WHAT ARE YOU WAITING FOR?
Barista Combo
Vegan
R
ecipes, nutrition guides, To download this app,
visit the App Store on Apple TV.
and healthy eating tips Beachbody On Demand works with iPhone, iPad, iPod touch, Apple Watch, or Apple TV.
F I T N E S S . N U T R I T I O N . S U P P O R T.
F R E ET !
SHIR In the long term, I dont think I could have lost the
weight and kept it off without the support system of
You want to be lean and strong. You want to build speed, agility, and endurance.
the Beachbody Challenge; its been absolutely essential.
Winning money is just the icing on the cake. In short, you want your best body. That takes a shift in how you fuel your body.
Lisa J. Beachbody Challenge Monthly Winner Beachbody Performance is an all-in-one system of powerful supplements
designed to help you take on your toughest challenges. Its key ingredients have
been scientifically shown to help you enjoy more energy, better stamina, and
faster muscle recovery*without any artificial colors, flavors, or sweeteners.
BEFORE AFTER *These statements have not been evaluated by the Food
and Drug Administration. This product is not intended to
diagnose, treat, cure, or prevent any disease.
*Go to TakeBBChallenge.com for all rules, terms, and conditions. Results vary.
PORTION CONTROL
MADE EASY
By now you know that eating the proper servings of food is key to your
SHIFT SHOP rapid rebuild. Portion Fix can make that process even simpler.
This portion-control system works with the Simple Shift Nutrition Guide and
includes color-coded containers that correspond to your food listsmaking it easier
to divvy up your servings and tackle daily meal prep!
Remember, everybody is different, so if you have any unique or special medical needs or
conditions, such as food allergies, dietary restrictions, or if you are pregnant or breastfeeding,
please consult your physician before starting this nutrition plan.
Consult your physician and follow all safety instructions before beginning this high-intensity and physically demanding exercise program and nutrition plan.
2017 Beachbody, LLC. All rights reserved. Beachbody, LLC is the owner of the SHIFT SHOP, Beachbody
Performance, Shakeology, Portion Fix, Beachbody, and Team Beachbody trademarks, and all related
designs, trademarks, copyrights, and other intellectual property. If you are a member of the Team
Beachbody community, contact your Coach for information and support, or log in at TeamBeachbody.com.
For Beachbody and Team Beachbody Customer Service, go to Beachbody.com.