

Immediately after you wake up: Fiber Drink: mix it in 8 oz of water. The longer fiber sits the thicker it gets, so
stir it up and drink it down!
Follow with Spark and 3 Catalyst
Breakfast options: (pick one)
1) Advocare Meal Replacement Shake mixed in 12+ oz of water, add ice and blend or shake
2) Oatmeal with raisins and scrambled egg whites (1 yolk per 3 whole eggs)
3) Low sugar cereal (kashi brand) and scrambled egg whites
Mid morning snack options: (pick one)
1) Apple with almonds
2) Advocare snack bar
3) Deli turkey meat with string cheese
Second Spark can be consumed 30 minutes before lunch or 1 hour after lunch. Best results on an empty stomach.
Lunch options: (pick one)
1) Wrap with lean meat: deli roast beef, chicken or turkey Lite cheese/lettuce/tomato or other vegetables
2) Large green salad with lean meat (chicken or tuna) Add in vegetables from food list Paul Newman’s dressing
3) Chicken Caesar Wraps from Healthy Meals Cook Book (See Page 11)
Mid afternoon snack options: (pick one)
1) Small piece of fruit from food list with protein from list (deli turkey)
2) 1% cottage cheese with berries
3) Advocare snack bar
Supper options: (pick one)
1) Steak Salad from Healthy Meals Cook Book (See Page 11)
2) Salmon Teriyaki with pineapple (See Page 15)
3) Lean meat from list (portion size of fist) 2 servings of fibrous vegetables from food list
Before bed: Take contents of packet labeled Herbal Cleanse Tablets (3 pills) in Herbal Cleanse box.
Success keys:
♦ Drink plenty of water to help flush out toxins. Rule is 1/2 your body weight in ounces. Spark and rehydrate count as
sugar free options.
♦ Get fully invested before you start. Have all of your Advocare products and your food ahead of time. Preparation is a
key to success.
♦ Cut out all alcohol, pop and coffee during the first 10 days! Spark will give you the energy and mental focus you
need. Whatever you give your body it will crave more of. Give it high quality nutrition and it will want more.
♦ No fried foods, cut out refined sugars and white starches: white bread, white pasta, etc.
♦ Eat healthy fats such as avocados, nuts/seeds, olive/olive oil.
♦ Eat plenty of lean protein to feed lean muscle so your body can burn stored fat for fuel. “Feed muscle/starve fat”
www.Advocare.com Page 8
1653 Merriman Rd., Akron, Ohio 44313 • 330.867.2399 • www.rpfit.com
pg 8


Immediately after you wake up: Spark and 3 Catalyst
Take the contents of the Probiotic Restore pack: 2 white capsules
NO FIBER DRINK ON DAYS 4-7!
Breakfast options: (pick one)
1) Advocare Meal Replacement Shake mixed in 12+ oz of water, add ice and blend or shake
2) Oatmeal with raisins and scrambled egg whites (1 yolk per 3 whole eggs)
3) Low sugar cereal (kasha brand) and scrambled egg whites
Mid morning snack options: (pick one)
1) Apple with almonds
2) Advocare snack bar
3) Deli turkey meat with string cheese
Second Spark can be consumed 30 minutes before lunch or 1 hours after lunch. Best results on an empty stomach.
Lunch options: (pick one)
1) Wrap with lean meat: deli roast beef, chicken or turkey Lite cheese/lettuce/tomato or other vegetables
2) Large green salad with lean meat (chicken or tuna) Add in vegetables from food list Paul Newman’s dressing
3) Chicken Caesar Wraps from Healthy Meals Cook Book (See Page 11)
Mid afternoon snack options: (pick one)
1) Small piece of fruit from food list with protein from list (deli turkey)
2) 1% cottage cheese with berries
3) Advocare snack bar
Supper options: (pick one)
1) Steak Salad from Healthy Meals Cook Book (See Page 11)
2) Salmon Teriyaki with pineapple (See Page 15)
3) Lean meat from list (portion size of fist) 2 servings of fibrous vegetables from food list
Before bed: Take contents of packet labeled Herbal Cleanse Tablets (3 pills) in Herbal Cleanse box.
Success keys:
♦ Drink plenty of water to help flush out toxins. Rule is 1/2 your body weight in ounces. Spark and rehydrate count as
sugar free options.
♦ Get fully invested before you start. Have all of your Advocare products and your food ahead of time. Preparation is a
key to success.
♦ Cut out all alcohol, pop and coffee during the first 10 days! Spark will give you the energy and mental focus you
need. Whatever you give your body it will crave more of. Give it high quality nutrition and it will want more.
♦ No fried foods, cut out refined sugars and white starches: white bread, white pasta, etc.
♦ Eat healthy fats such as avocados, nuts/seeds, olive/olive oil.
♦ Eat plenty of lean protein to feed lean muscle so your body can burn stored fat for fuel. “Feed muscle/starve fat”
www.Advocare.com Page 9
1653 Merriman Rd., Akron, Ohio 44313 • 330.867.2399 • www.rpfit.com
pg 9


Immediately after you wake up: Take the contents of the Probiotic Restore pack: 2 white capsules
Fiber Drink: mix it in 8 oz of water. The longer fiber sits the thicker it gets so stir it up and drink it down!
Follow the fiber drink with Spark and 3 Catalyst
Breakfast options: (pick one)
1) Advocare Meal Replacement Shake mixed in 12+ oz of water, add ice and blend or shake
2) Oatmeal with raisins and scrambled egg whites (1 yolk per 3 whole eggs)
3) Low sugar cereal (kasha brand) and scrambled egg whites
Mid morning snack options: (pick one)
1) Apple with almonds
2) Advocare snack bar
3) Deli turkey meat with sting cheese
Second Spark can be consumed 30 minutes before lunch or 1 hours after lunch. Best results on an empty stomach.
Lunch options: (pick one)
1) Wrap with lean meat: deli roast beef, chicken or turkey Lite cheese/lettuce/tomato or other vegetables
2) Large green salad with lean meat (chicken or tuna) Add in vegetables from food list Paul Newman’s dressing
3) Chicken Caesar Wraps from Healthy Meals Cook Book (See Page 11)
Mid afternoon snack options: (pick one)
1) Small piece of fruit from food list with protein from list (deli turkey)
2) 1% cottage cheese with berries
3) Advocare snack bar
Supper options: (pick one)
1) Steak salad from Healthy Meals Cook Book (See Page 11)
2) Salmon Teriyaki with pineapple (See Page 15)
3) Lean meat from list (portion size of fist) 2 servings of fibrous vegetables from food list
Before bed: You are done with the cleanse tablets so you will not take them on days 8-10.
Success keys:
♦ Drink plenty of water to help flush out toxins. Rule is 1/2 your body weight in ounces. Spark and rehydrate count as
sugar free options.
♦ Get fully invested before you start. Have all of your Advocare products and your food ahead of time. Preparation is a
key to success.
♦ Cut out all alcohol, pop and coffee during the first 10 days! Spark will give you the energy and mental focus you
need. Whatever you give your body it will crave more of. Give it high quality nutrition and it will want more.
♦ No fried foods, cut out refined sugars and white starches: white bread, white pasta, etc.
♦ Eat healthy fats such as avocados, nuts/seeds, olive/olive oil.
♦ Eat plenty of lean protein to feed lean muscle so your body can burn stored fat for fuel. “Feed muscle/starve fat”
www.Advocare.com Page 10
1653 Merriman Rd., Akron, Ohio 44313 • 330.867.2399 • www.rpfit.com
pg 10