AdvoCare 24 Day Challenge Meal Plan
The AdvoCare 24 Day Challenge Meal Plan has two different phases; Cleanse Phase and Max Phase. Each phase requires a different type of meal plan to help get you the best results possible.
The Cleanse Phase is all about cleansing your body so there are certain foods that you should try to eat that will aid in the cleansing.
The Max Phase is all about losing weight and increasing your energy so the recommended foods will change to help assist with that.
Cleanse Phase Meal Plan:
Breakfast: Probiotic Restore (days 4-10), Fiber Drink (days 1-3 and 8-10), and a bowl or piece of fruit 30 minutes later.
Mid-Morning: Fruit is best for cleansing. Add in 3 hard boiled eggs or plain oatmeal if needed.
Lunch: Salad or greens with lean protein and complex carbohydrates.
Mid-Afternoon: Nuts, seeds, raw vegetables or fruit. Rice cake with natural peanut butter or almond butter.
Dinner: 4-6 OmegaPlex and lean protein with lightly cooked vegetables.
Snack: If needed a bowl or piece of fruit
Bedtime: Herbal Cleanse tablets with water (days 1-7)
Additional Tips For Success:
**You also want to be drinking 2 glasses of water between each meal and snack. Your goal should be 1 gallon per day!**
1. Try to stay away from fried foods, refined sugars, bread, wheat products, alcohol, dairy, coffee, and soda.
2. The best fruits to eat during the cleanse phase are apples, grapefruit and berries (fibrous and low glycemic)
3. Stick to clean proteins like tuna, salmon, eggs, and chicken. Stay away from processed lunch meats.
4. Eat clean carbs like rice, hummus and oatmeal
5. Add in Spark when you are feeling tired. I prefer it in the morning and mid-afternoon.
Max Phase Meal Plan:
Before Breakfast: Spark, 1st Yellow MNS Packet and 3 Catalyst
Breakfast: Meal Replacement Shake with both White MNS Packets. Or 3 whole eggs or 1/2 cup of oats with nuts or fruit.
Mid-Morning Snack: Choose from 3 eggs, 1 fruit, veggies, nuts or nut butter, hummus, can of tuna, 2 scoops of Muscle Gain, or AdvoCare Bar.
Before Lunch: 2nd Yellow MNS Packet and Spark if needed.
Lunch: Protein with vegetables. Examples: Chicken Salad, low car wrap, or salmon with broccoli.
Afternoon Snack: Choose from 3 eggs, 1 fruit, veggies, nuts or nut butter, hummus, can of tuna, 2 scoops of Muscle Gain, or AdvoCare Bar. Spark if needed.
Dinner: Protein (steak, chicken or fish) with vegetables. Add rice or potato if needed.
Snack: If needed choose from 3 eggs, 1 fruit, veggies, nuts or nut butter, hummus, can of tuna, 2 scoops of Muscle Gain, or AdvoCare Bar.
Additional Tips For Success:
1. Try to be at least 90% on for a minimum of 14 days.
2. Keep carbs under 30 grams per meal or snack
3. Drink 90-120 oz of water
4. Excerise at least 30 minutes 5-6 days per week
5. Minimize your alcohol, bread and dairy intake. Avoid if possible.
6. Increase healthy fats as you decrease carbohydrates (avocados, olives, nuts and seeds).
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Corporate Fitness and Active Aging
This time of year many people are looking to drop excess weight. In their desire to see rapid results, many start a supplement program such as AdvoCare®. I’m writing to warn individuals who may be interested in trying this particular program. First, I will describe the program before sharing my professional (and maybe blunt) opinion as a Registered Dietitian.
The AdvoCare® Weight-Loss Program
AdvoCare® offers a variety of supplements and weight-loss programs, with the 24-Day Challenge being the most popular program. The 24-Day Challenge is the most popular program because it supposedly helps people “get skinny” in just 24 days. The program consists of a 10-day “cleanse” phase followed by an additional 14 days of a “Max” phase. AdvoCare® advertisements claim that the supplements taken during the “cleanse” phase will rid your body of toxins and prepare your body to better absorb nutrients. These supplements include an Omega-3 fatty acid supplement and an energy drink. According to AdvoCare®, these supplements will help jump-start your weight-loss efforts by ridding your body of water weight.
The “Max” phase consists of a “metabolic nutrition system,” which claims to increase metabolism, control your appetite, and support core nutrition when the user consumes meal-replacement drinks and more energy drinks. Additionally, this phases includes a meal plan that emphasizes lean proteins (such as ground turkey and chicken breast), non-starchy vegetables (such as asparagus, broccoli, and tomatoes), and complex carbs (such as whole grains, oatmeal, and quinoa).
Why the AdvoCare® 24-Day Challenge Is Bad For You
Sounds pretty good, right? Well, let me break down the reasons why this particular AdvoCare® program should come with flashing signs that say “WARNING! DANGEROUS DIETARY HABITS AHEAD!”
- The supplements included in the “cleanse” phase are quite simply glorified laxatives. Will this reduce your overall body weight? Sure…anything that purges your body of water will reduce your overall body weight. However, these supplements can create electrolyte imbalances within your body that can lead to serious complications, like a heart attack.
- Any program that advocates the consumption of energy drinks should be considered potentially dangerous. The ingredients in energy drinks are NOT regulated by the Food and Drug Administration, and contain artificial ingredients and stimulants. Last I checked, these particular foods are not considered to be a part of a “healthy” meal plan!
- The meal plan in the “Max” phase claims to provide “core nutrition” without ever defining what this means. If you have to question the definition, it’s probably not a good idea.
- The good thing about the meal is the emphasis on lean protein, complex carbs, and non-starchy vegetables. The bad thing about the meal plan is its lack of dairy and fruit, which fall far below the number of daily servings recommended by most nutrition professionals. No amount of supplements can replace the natural vitamins and nutrients you get from these foods.
Other Warning Signs About AdvoCare®
Those are my complaints as an RD; however, there are other warning signs that everyone should know. Numerous reports are popping up online in different forums warning other consumers about the safety of these supplements. People are reporting severe health complications such as gastric pains that require hospitalizations, organ failure, and adverse medication interactions. One of my own corporate wellness clients experienced a very serious medical scare while participating in the 24-Day Challenge. Not only did her blood pressure spike significantly during the program, but she also experienced kidney failure despite having no previous risk factors or pre-existing medical problems. Her doctor immediately told her to stop the supplements, and luckily her kidney function and blood-pressure levels were moving back toward normal after two weeks.
To be frank, I’m appalled that products like AdvoCare® are allowed to be sold in our country. It just demonstrates that although many supplements can benefit one’s health, they are not tested and regulated by the FDA.
I encourage anyone who wants to try AdvoCare® or a similar program to consider the warning signs of an unhealthy (and potentially dangerous) diet plan:
- If the claim of the program sounds too good to be true, it probably is.
- Supplements will NEVER replace the nutrient content of whole foods!
- Save your money and put it toward your grocery bill. Stock up on the healthy foods your body needs and you’ll be just fine.
The old-fashioned way of losing weight will never change: eat healthy and exercise. Simple, but true.
This blog was written by Laura Zavadil, RD, LDN
A message from the author.
Advocare 24 day challenge recap
All photos by: Beckley & Co
Bandier black cutout top c/o | Bandier color block crops c/o | Black nikes c/o six:02 | Ray-ban aviators
February is finally here which means my Advocare 24 day challenge is officially completed! I wanted to do a little recap for anyone wondering what the challenge is, what I ate, and answer any questions you might have. (The first part of this post I’m just going to explain what the 24 day challenge is, so if you already know what it is, feel free to skip over)!
(This is from Advocare’s website):The 24 Day Challengeis a comprehensive supplementation and nutrition program designed to give your body the jumpstart it needs to help you reach your goals. There’s something for everyone – whether you are looking for weight management, energy, overall body composition or overall wellness. Now in my words: The Advocare 24 day challenge is a bundle that you buy – full of several different vitamins, meal-replacement shakes, a fiber drink, an energy drink called Spark (AKA MY LIFELINE), and more.
For the first 10 days of the challenge, you’re in the “cleanse phase”. You take 3 products during days 1-10. These products, in conjunction with a healthy diet and exercise, help to rid your body of waste and prepare your body to better absorb nutrients. This isn’t the kind of cleanse where you drastically reduce calories or consume only liquids – this is the beginning of a healthier lifestyle! During this phase, you just eat really clean. Try and not eat desserts or consume alcohol. Eat lean protein, veggies, fruit, and you can still have carbs! Just pick good ones – sweet potatoes, whole wheat bread, etc.
Phase 2 (days 11-24) is called the Max phase. You still eat the same way – limit sugar and alcohol and dairy (you can still have some dairy, but in moderation). But you take 3 different products during this phase. These three products work together to provide you with sustained energy, appetite control, core nutrition and overall wellness.
Ya’ll, I cannot say enough good things about this challenge. I didn’t necessarily do it for weight loss, but rather to just establish healthy eating habits and get rid of bad eating habits (ie: eating dessert 7 days a week, and having wine at least 4 nights a week). I went 24 days without dessert and without alcohol and that alone was just empowering for me. It helped me think of food in a new way – as fuel for my body and not as a stress release.
The physical results I got from this too were amazing. I took before and after pictures and can now see so much more muscle tone + definition. My clothes fit SO much better. My skin looks healthier, and overall I just have way more energy! It’s still been a challenge to not slip back into old habits, but even now that I’m technically “off the challenge”, I still eat very similarly to how I ate during those 24 days.
For breakfast most days, I ate scrambled egg whites with bell pepper and spinach. I ate this either with half a grapefruit, or whole wheat toast with avocado. Sometimes I might do it with sautéed sweet potatoes instead of the bread. A few days I had oatmeal with almond butter and half a banana. (On the “max” phase of the challenge, you’re supposed to have the meal replacement shake every morning, which I actually loved! It seriously tastes like a chocolate shake).
For lunch, I had a number of different things. One of my go-to’s was tuna on a bed of spinach leaves with tons of chopped veggies, avocado, and balsamic dressing. Or I would do tuna on a piece of whole wheat toast with avocado, then with either fruit, or carrots + hummus. A lot of times for lunch I would also just do leftovers from dinner the night before. Another favorite lunch was an open-faced turkey sandwich on whole wheat bread with spinach, tomato, and avocado. I’d do this with a side of steamed broccoli or kale chips.
For dinner, here are a few recipes I made (that were also husband approved):
I also did really simple things like baked tilapia and did it with sweet potatoes and steamed broccoli. Or, oven baked chicken fajitas. Michael had his in tortillas and I just did mine on a bowl of black beans + lettuce.
For dessert, I would make baked cinnamon apples or chia seed pudding. For snacks during the day I would have an apple with almond butter, grapefruit, a rice cake with avocado on it, carrots and hummus, almonds, celery with almond butter…it’s really important that you eat 6 times a day, so I always had snacks (and TONS of water) with me!
But, on the advocare 24 day challenge website, they give you tons of recipe ideas! I was never short on ideas for what to make. Their website makes it super easy!
- It’s not easy. You definitely need to do your research beforehand and plan out what you’re going to eat. Don’t let yourself not plan and then be hungry, and then you cave. Tell your friends + coworkers + spouse that you’re doing the challenge, and have people who will hold you accountable! Michael was so great about saying no to chuy’s when I was begging him (on some of my weak days). He would remind me that it’s only 24 days, and I can stay committed. I would usually try and make my grocery lists and plan out our dinners on Sunday, and then grocery shop for the week.
- It’s worth it. If you feel like you’re in a rut with bad eating habits, or can’t seem to lose that last 5 pounds, or just need something to jumpstart a more healthy lifestyle…you will love this challenge. It’s not easy and it’s not cheap – but I promise, you will be so happy with the end result and with the healthy habits you formed!
- Don’t let yourself cheat! I don’t know about you, but I am so all or nothing. So I knew if I caved on day 4, I would not stick with the rest of the challenge. It’s only 24 days! You can make it 24 days without sugar or alcohol – I promise! If you do happen to cheat though, know that it was just one day (or one meal) and you can start fresh and keep making healthy choices with your next meal.
here’s what I take on a daily basis:
- Catalyst – supplement for muscle tone and development
- Spark – energy/focus drink. I drink this 15 mins before every workout, and/or whenever I hit that 3pm slump. Gives you so much focus + energy!
- Meal replacement shake (chocolate peanut butter is my FAVORITE) – delicious protein shake with tons of vitamins + nutrients. Great for when you’re on the go but still want to be healthy.
- Omegaplex – Omega3 fatty acid dietary supplement – because omega3’s are essential!
- 02 gold – I take this 45-60 minutes before every workout. It heps you maintain good oxygen levels and gives you that extra boost of energy you need to push yourself.
I hope this answered most of your questions about the 24 day challenge! If you have ANY more questions at all, please feel free to ask in the comments! Here’s a link to buy the challenge if you’re interested. Happy Friday!
xo LaurenShop the post:
Advocare 24 Day Challenge Meal Plan
Get our Advocare 24 Day Challenge Meal Plan! Great meal ideas for the Advocare 24 Day Challenge! I think you’re going to love these easy recipes that are tasty and delicious and on plan for the Advocare Challenge or 10 Day Cleanse.
Hey there! My husband Nate and I are in our last week of the Advocare Challenge! We are officially done on Wednesday. Woohoo!
You can read about us starting the 24 day challenge and about our 10 Day Cleanse Results.
This has been a great reset for us and I’m excited to see what our final weight loss numbers are, but I’m even more proud of how both of us have changed our eating habits for the better.
I mean, Nate ate spinach on a sandwich–who is this guy?
RELATED: ADVOCARE 24 DAY CHALLENGE RESULTS
One of the hardest parts going into the challenge is eating the right stuff.
I was worried that we would struggle to find meal options that we both liked. It wasn’t easy, but I scoured the internet for recipes and added my own tried and true healthy favorites too!
So since I went to all the trouble to find great recipes for myself I thought I would share the meals here we’ve eaten while on the Advocare 24 day challenge.
If you are looking for more healthy dinner ideas be sure to sign up for my email list and when you do I have my Impossibly Easy Meal Planning Toolkit I’d love to send you!
So many of my family’s favorite recipes–think crockpot meals, soups, and healthier comfort food– are in this amazing meal plan, plus full grocery lists, a step-by-step meal prep guide, lunch and leftover ideas and more!
Now on to what we specifically ate for our Advocare 24 Day Challenge Dinners, Breakfasts and Lunches!
Our Advocare 24 Day Challenge Meal Plan
What we ate each night for dinner on the challenge!
Day 1: Turkey Meatloaf
Day 2: Clean pulled pork (from 100 Days of Real Food Cookbook)
Day 3: Taco Soup (similar–there is no real recipe, just a dump and stir approach)
Day 4: Italian Turkey Burgers
Day 5: Chicken fajitas with 100% whole wheat low carb tortillas
Day 6: Cheat meal of pizza hut (Laying floor in our new house)
Day 7: Qdoba rice bowl with chicken
Day 8: Chili
Day 9: Leftovers
Day 10: Burgers with lean ground beef & 100% whole wheat buns
Day 11: Honey Mustard Pork Chops
Day 12: Ate at camp: I think we had roast beef.
Day 13: Ate at camp: I think we had chicken breast.
Day 14: Soup & Sandwiches at Panera bread (whole wheat bread, apples for side, tomato soup)–Extreme Packing Day
Day 15: Qdoba chicken rice bowls–Moving Day
Day 16: Chili and whole wheat cornbread–First meal in our new house!
Day 17: Marinated chicken breast (made in crockpot)
Day 18: Clean pulled pork (from 100 Days of Real Food Cookbook)
Day 19: Ate at camp: Chicken breast/meatloaf
Day 20: Ate at camp:
Day 21: Tacos with lean ground turkey using my Homemade Taco Seasoning
Day 22: Lean beef burgers
Day 23: Leftover Chili
Day 24: Chicken in the crockpot
Whew! That is a lot of good eats!
Some meals we repeated, and I generally like to keep things very simple, as you can see.
As you can also see we weren’t perfect during the Advocare 24 Day challenge, but we did our best to consistently follow the guidelines.
Yup, we ate pizza one meal, but were right back with it and I’m sure not everything at Panera was on the up and up, but we also painted a house, helped lay a hardwood floor, and moved, all while both still working and keeping an 8 month old alive.
I’d say we did pretty darn good and our results speak for themselves!
What did you eat for Breakfast & Lunch on the Advocare 24 Day Challenge?
For breakfast Nate always drank a meal replacement shake and I either had a shake or oatmeal with a half scoop of protein powder and fruit. I feel like the days I eat oatmeal I’m less hungry, so I have a lot of shakes left for busy mornings!
RELATED: BANANA BREAD OATMEAL
For lunch, we ate tacos/salads, beef-vegetable soup and mostly leftovers. We are very fancy folk! I think my best advice here is to keep things as simple and doable as possible!
For our sides we ate a lot of potatoes, sweet potatoes, corn, green beans, peas, salad, green pepper/fajita veggies.
So that is what we ate on the Advocare 24 Day Challenge!
I hope this meal plan helps you see what a challenge is like and know that even if everything doesn’t go perfectly you can still get great results!
Do you have any questions about eating on the challenge or clean eating? If so feel free to drop them below!
If you found this meal plan helpful be sure to pin it here!
Diet plan advocare
.AdvoCare's 24 Day Challenge Meal Plan
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