Hi Stephanie, Chocolate Vegan, or Tropical Strawberry Vegan Shakeology are made with plant protein instead of dairy, so those two might be okay for you. You need to be careful with these ready made drinks as they are often high in sugars and use lower quality protein sources. Results will include overall toning and shaping, as well as increased strength, flexibility, and endurance. I use a tsp of coconut oil to fry in and yes you count it. Looks like it would be very little lettuce based on container sizes. If you see foods or meals you do not like I think you could easily swap foods in and and out. Also how long should we wait between 1st and 2nd or subsequent rounds of the 21 days or can we just continue seamlessly? 21 Day Fix Crockpot Chicken Tacos 21 day Fix Asian Stir Fry Chicken Quesadilla – 21 Day Fix. Hi Bethany, Hi Bethany, I bought some plain greek yogurt and put bananas in it. Im starting the program tomorrow. What is your sujestion so can get support? Thanks! How to figure out container counts for mixed foods on 21 Day Fix. Shakeology is a red not a yellow. I don’t eat tofu or veggies burgers, I am also lactose intolerant. Green olives are just picked while they are ripening and black olives are picked when they are ripe. Again, the idea is to eat right in the proper portions. I obviously don’t want to give them a deficit since they’re not overweight, but I would like to get my whole family on this plan to start learning to eat healthier. Hi Tina, I do not have any other 21 Day Fix sample meal plans. Wouldn’t it be a red? Lunch: Salads of all kinds, loaded with veggies. Ive also seen some recipes that use PB2 which I also have on hand, how would that be counted?? im just trying to get the best results with my surgery as possible :), Hi Nicole, How do you know you cannot eat as many containers as you are supposed to? However, I have been reading up on the program and shake for about a week now and came across one article (that I can’t find now) that was comparing a number of supplement shakes including Shakeology and the one that they rated at the top of the list was 18 Shake. It’s not the same, fruit is purple containers and you would have to treat it as such. Bethany. Hi Lili, I believe that can be counted as a yellow container up to three times a week. Kelly. can I have the recipe for the coffee sweetener? I have a problem getting my protein in and enjoy the taste and recipes you can do with P28 products! Bethany, Hi Hi Ruby, IT is hard for me to say if you can handle the workouts and it is always best to consult with a doctor before beginning when there is medical issues/concerns. Those are nice and sweet tasting. Keep up the good work! Hi Nida, (wg) stands for whole grain, I have a few notes in the bottom right footer of the image. This is how the 21 Day Fix diet plan solves both of this problems: Many so-called diets that you most often find labeled as “fat-free” or “low-fat” are never the way to long-lasting weight loss. Question. Hi Jessie, 1 tsp is counted as 1 portion. I would rather drink whey every day. Seafood, dairy foods that are not processed can get you the daily amount of iodine the body needs. Good Luck! If he is finding it difficult to fit real foods into his day, he can have Shakeology more than once per day as needed, but I wouldn’t suggest it every day, since one Shakeology shake is abundant in vitamins, minerals and superfoods – and you want to make sure you’re giving your body different nutrients by mixing things up. They’re pretty similar in protein count, although Shakeology has a tad more. Hope this helps! I’ve been doing the meal plan part faithfully for 17 days and have kind of stalled so I backed off the amount I’m eating- even though at times I’m pretty hungry. Hi. amzn_assoc_placement = "adunit0"; I don’t feel like this is to much. There wasn’t nothing I would stop eating. I am now a little over 2 years out from having my own weight loss surgery and just finished the Ultimate reset and was surprised with how much of the food I was able to consume without getting sick but there were days when I couldn’t and I just ate as much as I could. Is it considered a protein or a carb? Pretty simple eating, I just used the seasonings from the Fix diet. -Bethany. With the different colour containers and foods for each container, do you decide on what to eat for each meal? Should i drop a container? Print this off and laminate it to put on your fridge as a reminder of what foods you can eat in each container. If you need both the program and the shake, then the combined option is called the 21 Day Fix Challenge Pack which can be purchased for about a $50 savings in total. If you can get the same results, is a hard question to answer. So if you missed a yellow one day, try not to miss the same colored container the next. From my experience, I like the idea of not skipping the same containers each day. Hi Stevie, You round up to 1200 calories, you should not drop any of the containers from the lowest level. Read ingredient lists for any: added sugars, high fructose corn syrup, aspartame, sucralose; check sodium content; 2. I’m pretty sure I watched a video of Autumn saying that if it’s only 4 oz of unsweetened almond milk she doesn’t count it as any container with her shakeology. -Bethany. I understand that shakeo counts as a protein but should one use the protein (grams) on the back of the bag? Shakeology is a true health food shake and contains a huge list of superfoods, which all have their own unqiue health benefits to make you feel better than ever. Great. I am sure with the help of your doctor, you can work around it and leave out foods you can no longer tolerate, but you really aren’t going to get the same results you would if you ate the recommended ratios of macronutrients. Shopping list that you can print off and write the foods from the foods list that you will eat the most to buy from 21 Day Fix 5 Day Summer Plan | Coach Crystal P. One Week Clean Eating Plan for 21 Day Fix | Jenn Fehrenbacher However, I didn’t see one question about this and I’m still wondering…. I notice in your schedule that you only have one yellow on the days you drink Shakeology. 21 Day Fix Meal Plan. Hi Brandie, A packet is the same serving size as a scoop. 2 tablespoons Nut Butter 3. Thanks for all the information!!! Thank you! Bethany. Hi Kim, Cow’s milk can be drank 3 times a week, it is counted as a yellow. Bethany. Thanks! Why is regular milk not mentioned anywhere and if I were to incorporate it… what would it count as? Bethany, i just ordered the 21 day and i was wondering i love my tea. 1 tablespoon of oil/day Mi Micah, I would not do both your gym routine and the 21 Day Fix workouts, one or the other. Hi Sara, I would schedule it into your calendar to start. Hi Katherine, As long as you are burning more calories than you are consuming you will lose weight. Hi Kimberly, whole grain cereals only. Hi Gloria, yes those are free foods! Bethany. Thank you for always going above and beyond in your blog! Will I still get results by lowering my calorie bracket? I can’t figure it out.. thanks! Bethany. I have the Arbonne shakes and do not want them to go to waste, how does it compare to the Shakeology? I’m thinking 4, but just want to be sure! It also makes filling a red container super easy. Hi Micah, PB2 is not listed under any of the approved food categories. Jenna, Hi Jenna, While they are not technically allowed in the 21 Day Fix, I tell people be strict for the 21 Days to begin then start working other foods in like these bars. I hope this helps! ), Hi Kelly, Corn is not a vegetable it is a complex carbohydrate. Hi Nicole, Flavored yogurt is not allowed, they often artificial sweeteners. You can usually find these in the health food section at your grocery store. While benas, lentils, quinoa are high sources of vegetarian protein they are also dense on carbs, that is why they are yellows. But when I checked your meal sample, I am confused – where you get the numbers from? The diet plan is innovative(colored containers), balanced(you do not omit food groups), and flexible(real life). You can try eating a little bit more at three of your meals, so it ends up being more like you’re consuming three meals and 3 snacks. 1200, … Thank you When you say it’s a Red Container is it the whole packet or just a scoop. Thanks. There is quite a variety to choose from. I stay home with my 2 young boys and want them eating healthier, but I have no idea where to start as far as caloric intake, portions with them, etc. Hi, Results will vary by individual. Are they green or black? Hi! Then look up the calorie bracket in the 21 Day Fix reference guide to figure out exactly how many containers you can eat in a day. Need to use it up. The yellow is for carton, but there is a weekly limit on these. But, yes it contains protein. My 14 year old daughter is 5’8 and about 270 pounds. Greek Yogurt, Blueberries, Shakeology Dinner: 1. Here is a link to a post I have about naturally flavoring your coffee – https://thefitnessfocus.com/healthy-recipes/11-ways-to-naturally-enhance-your-cup-of-coffee, if calories are 1575 . HI Allie, Planning and meal prep would be my two biggest tips. There you will find more detail than I could ever provide to the foods and corresponding food amounts. Bethany. -Bethany. How to create a 21 Day Fix Meal Plan. Hi Anna, Ouch! Good luck! lastly regarding the fruit portions can you confirm that we can eat as many grapes as fit into the pot as this seems a lot compared with the half banana equivalent? Can i just cut back on other fat (blue, orange)? And if you aren’t able to purchase the shakes, just make sure to fill its place with a healthy lean protein. Like I said the 21 df wants you to cut out the processed foods that have salt added to them. I currently do PiYo and I have a shake every morning. I ordered the 21 day fix, but have not received it yet. Hi Karen, 8 ounces of non-fat or 1% cow’s milk is a yellow. Negligible amount, but not a great thing to see on a health food shake. Hi Bethany I want to try tbe 21 day fix but im not sure its right for me.i have 2 c-section.do you think I will get the same result? Hi Jennifer, that is tough. Eating this mangy fruits and veggies and whole foods it seems very unlikely one would be missing anything. I have not started this diet yet because I’m not sure about a few things. Hi Tara, The gray color represents the tsp. Bethany. Bethany. I am in 1200 range and I wanted to know how to calculate the numbers for each container. 1-2 pounds of fat lose a week is optimal. You should always go to the grocery store with a list of foods to buy. You should always go to the grocery store with a list of foods to buy. etc. It not only has two different sugars listed in the top three ingredients, it also has a lot of chemicals you should not be putting into your body…especially every day for breakfast. I have purchased the 21 day fix with shakeology. You are good at the 2100-2300 calorie range for weight loss. Where do I find your printable templates? 2 tsp ginger /day 21 Day Fix ALDI Meal Plan | Beach Ready Now. Have you actually tried Greek yogurt? Tonight I am doing the full body cardio. I have no thyroid due to thyroid cancer and had to go on a low iodine diet before having a radioactive iodine treatment. and what about diet dr pepper or coke zero. I’m dedicated to bringing you what works in at-home fitness. Shaekology uses non-GMO fructose and stevia. This is just a companion to help people grocery shop. Hi Joann, The scale is not the best for actually measuring results. I know a bunch of you just got your Instant Pot this week after that awesome Amazon sale! I understand that other protein powder does not have the same nutritional value and does not come close. Hi Tonya, This post should be used as a companion to the eating plan the program comes with. Just remember the following: 1. Bethany. Hope that helps! I was looking for a similar post/question on how to use the containers with PiYo. And, here is a blog post for vegans that you can take a look at that might help – https://thefitnessfocus.com/21-day-fix/vegan-21-day-fix Bethany. I’m not sure about the return policy on the Shakeology. I had gastric bypass 15 months ago…94 lbs gone. Bethany. i am always on the go and not enough sleep, Hi Marsha, Yes, on the tea with stevia. Bethany. I have recently purchased the 21 day fix and I am having a hard time getting started with the meal plan and containers. I jave done work outs in the pass. But as a twentysomething who’s new to the workforce and has just started living on my own, I’m on a bit of a budget. I usually just make my own fruit smoothie in the morning, will that work just as well? Bethany. And, yes a filled purple container of grapes is a serving. what do you mix in the shake powder? Hello, Bethany. If you want to stay on track with the diet portion of the 21 Day Fix, plan your meals. Does my calorie intake go up if I exercise more or less? Remember that weight loss is only from a deficit in calories consumed vs calories burned, so if you’re eating enough calories, you will not lose weight. You can add you own fruit or vanilla extract. I have been seeing someone who has been helping me with my health. Hi! My first piece of advice is don’t get overwhelmed looking at every food on the list! Thank you!! Includes: 1) 21 Day Diet Food, a4 format, PDF file. Hi Bethany – is it ok to move down a calorie level while on the plan? Here is my own copy for reference. With that said, you can do the 21 day fix without Shakeolgy. I’m all about visuals and colors. I’m wondering if the idealShape Shake can be replaced for the Shakelogy. Bethany. I have two kids and have gained some weight during The course of the years. Hi Ana Maria, It is best to have homemade meals, but when you do go out the Fix diet does have options. Hi, The PiYo program came out before Beachbody started to use the portion control container system so it is designed around weight and serving sizes. just got the 21 day fix… is it optional to swap a container for another… for example if I didn’t want 3 purples could I trade a purple for an extra green container? You eat the amount of containers for your suggested calorie range each day. Hi Jocelyn, I don’t think that would be necessary. I signed up for an online coach but I haven’t heard from her. If you ate dinner you would want to hate a couple hours for the food to digest and you don’t want to exercise to close to bed either. Here are more tips and recipes from AUTUMN CALABRESE for different containers: One of the best things about the 21 Day Fix is the opportunity to eat a wide variety of foods. but im tryin to make it as a daily living think and not just thinkin about my weight. I gained a lot of weight after major surgeries on my feet and because I couldnt move, I gained. What exactly is shakeology? I just started yesterday, I made a mistake and bought low fat vanilla yogurt. Thanks for the quick reply Bethany! How can I follow the program if I have to go out to a restaurant for a meal? Is this a total of 4 teaspoon daily or just 2? Bethany. 157. I found on another site that based on my weight of 176 i should be at 1500 range when i did the calculations (weight x 11 + 400 – 750)? Whole foods are always going to be best. A tsp of organic coconut oil is what I recommend to people. I didn’t compare everything, as you’ll see, just as much as I could in the time that I had during one of my shopping trips. THANKS!!! That seems high should it be at 1200 – 1300? Hi Maysa, the best time to exercise is whenever you will be most likely to actually exercise and less likely to find an excuse not to. Can I use shakeology and another meal replacement together on the 21 day fix. A serving of Shakeology counts as 1 red container in the 21 Day Fix portion approach diet. Just one question though, would I be able to use a little Stevia or raw sugar (maybe a teaspoon or so) in my morning coffee? I notice that milk is nowhere on the list. Saved by Kim Murphy Garcia. Hi Lacie Jo, You match you calorie tarrget that corresponds with your calorie level. Is the 21 Day Fix Food List in a certain order? I am a single parent of a school age child and so I generally sleep when she is in school, about 9am to 3pm. Hi Shirley, There are links near the bottom of the blog post, under the question and answer part. Do you know how this protein blend compares with Shakeology? If you did mix in other foods you would count the corresponding food containers. Hi Ashley, Yes unsweetened tea is fine. See more ideas about 21 day fix, 21 day fix meals, 21 days. Hi Bev, While you should try to eat all of your containers, forcing down food is not a good option either. If I do this i end up with only 970 calories. I am wondering about the grey box you have. Will that work on this plan. Hi Lori, No, the container system is meant to get you eating a balanced diet by ratio. I use 7 oz of almond milk a day and a whole banana, purple container of frozen berries and 5/6 ice cubes in my Shakeology. Should I halve the water then? I really don’t like the powder formula and I really like the idea of having a quick, on-the-go meal. Here are a few options for breakfast, lunch and dinner that might work wonders for you. Shakeology really is a great way to stay on track with 21 Day Fix diet. the difference is by 76. isn’t the second category too much. I don’t mind the steak, but on the days pork or fish are on menu I would not be able to eat. My question is, what should we substitute for her fruit portions, and can she eat gluten free pasta, bread, crackers, tortillas, etc in liu of regular whole grain products? Well, I’m here to help…because I am ALL about keeping it SIMPLE. I plan on having eggs or oatmeal for breakfast, a shake for lunch and salad with protein for dinner along with snacks. Protein is red, berries are purple. :) Bethany. Bethany. Thanks again Bethany, you’re very helpful and kind to take time out of your busy life to help other. Hi Emi, The vegetables in the fix diet are a good place for you to start. Should they all be steamed only? Bethany. I’m in the 1200-1499 food bracket and I’m allowed 2 teaspoon servings a day. It might take you some time, but try to find a schedule that you can work with. Eating the wrong foods, in the wrong amounts. Hi (: I start the program on Monday October 13 and I purchased shakeology but the individual bags does that count as one scoop like if I would have the container?? I have BioTrust Low Carb Time Released Protein Blend on hand and of course would love to use this before I purchase Shakeology. amzn_assoc_asins = "B0172BGXS2,B01CXS6SGG,B00B4RVYPS,B0128YT76S"; Thank you for the free downloads, really appreciate it :). Start right back over? With that said, the 21 Day Fix portion control plan can be used along side gym workouts. I’ve been comparing their nutrition facts, but I would like your opinion. 21 Day Fix Shopping List. oil 2, Hi Jose. Bethany. thank you in advance, Hi Missy, Yes, you just reuse the same container more than once. What do you suggest? An Easy to Understand Guide to the 21 Day Fix 3 Day Quick Fix What is the 21 Day Fix’s 3 Day Quick Fix? Otherwise, I can’t get all the food in that is called for. You figure out what foods you need each day, as well as what your portion sizes are, and you divide those up among the containers. The Fix is designed to get you eating healthy by being strict and consuming only ingredients found on the diet list, so to use something else would not be beneficial to your overall results. The Fix diet wants you eating certain whole foods for the most part. I would recommend only to mix in one purple fruit container at a time with the shakes. I did look into the multivitamin option. -Bethany. I am unsure about how to incorporate them into their plans. Make sure you have everything you need with this handy grocery list. I like to have nuts as a snack, it is just a sample menue to give people ideas of what I ate. From artichokes to zucchini, you'll find a diverse list of healthy foods, including nuts, seeds, and whole grains in the following diet shopping list so you can succeed and thrive on this healthy eating plan. Eggs, canned tuna, chicken breast are all relatively cheap sources of protein that you can count as red. Thank you! Particularly referring to ingredients and the expense. So if you make your shake with unsweetened almond milk does this count as one yellow (carb) for the almond milk and one red (protein) for the shake? Bethany. Bethany. Bethany. -Bethany. Is there substitutions? I know its listed as 1% or 2% regular yogurt but I have some 0% fat low sugar (8-9grams) greek yogurt that I really don’t want to waste. So I noticed A LOT of comments & questions about Shakeology. ). -Bethany. I’m wondering if by backing down on amount of food I am stalling because I’m not getting enough to eat? Hi there! I would just take a look at the ingredients and try to get stuff that does not have added salt and has been canned in water or olive oil and not soybean. You will have to break down the ingredients in the kale shake down to what they would count as in the containers. Is it not a good idea to cut out those containers- of course that would put me below 1200 for the day- any suggestions would be most appreciated. Like use shakeology as a breakfast shake and use another meal replacement as a snack. Bethany. Try not to buy a surplus, so you won’t be tempted to eat more than what you should. Chopped Tomatoes Snack: 1. I just ordered the program but did not get the shakeology. Bethany. Plain Greek yogurt, 1% is a red container, I would count the 0% the same, you can add in a few berries on your own for the added flavor. You can do this by multiplying your current weight by 11, then adding 400 to the total in order to get your caloric needs to maintain your weight. I’m lactose intolerant and have no issues with plain Fage 0% or 2%. -Bethanyd. Or did you just not want to eat it? I have bad knees from injuries and arthritis now will I be able to do these exercises ??? I love the square stacking containers you can use to prepare multiple meals at once. Not even a week in and I can tell you I WILL figure out a way to keep Shakeology in my diet! I don’t have an answer to the first part of your first question. 21 day fix shopping list. LOVE YOUR BLOG BY THE WAY AND YOUR MEAL PLAN SHEETS! Hi Janice, you can use this sample week meal plan, and if you don’t like seafood and don’t have Shakeology, just substitute them with other healthy lean proteins found on the eating plan. I drink it like that everyday. Most people get their recommended iodine from iodized table salt. Hi May, You are in the 1,500 to 1,799 range. Would that be allowed, at all? bottom line, do you need to eat everything that your allowed to eat everyday? As for eating something after working out, if you’re not having any issues with major hunger pangs or recovery, then I would just do what you’re doing. I wish more people would take your proactive approach. Sorry if I missed it! Thank you!! Bethany. I use an insulin pump and this program is very carb couner friendly because of the portion sizes you can easily figure out the carbs to take a dose of insulin. Frequently asked 21 Day Fix Questions. I would refer to the eating plan that comes with the program for the others. Yes, you would need to adjust your calorie level to your new weight for continued weight loss. oz of unsweetened coconut milk is a yellow container. If I can use this how many tsp or which containers would this fall under? I also know a bunch of you who have had your IP for months…and yet it’s still sitting there, in the box. What is the gray box? Hi Kav, I’ve been there done that. Ongoing Weekly Meal Plans for 21 Day Fix from Confessions of a Fit Foodie. A few eggs a day should not be to much. This was an extremely restricted diet. THANK YOU . She could also just up her intake of veggies to get in more vitamins and nutrients and make sure to take a multi-vitamin to get in what she’s missing. -Bethany. If I would be allowed 3 yellow containers and could only eat 2, is that going to cause me NOT to be able to get the weight off? How to Make a 21 Day Fix Shopping List. This post contains affiliate links for products I am obsessed with. Just try to opt for things without refined sugars in them or unhealthy chemicals. I have Herbalife Shakes, would that work as a substitute for Shakology? I believe Quorn products are not listed in the nutrition plan either because of how it is processed of they are not main stream enough in the states(it is not something I am all that familiar with myself). reference the 21 day fix sample meal plan it has protein (4), does this mean i fill the red container up 4 different times with protein i.e. Would that be “allowed” in the 21 Day Fix plan? Bethany. Are there any suggestions to bes divide up the 5 meals throughout my day? Bethany. In the yellow portion (cards) what does “gw” mean… Thanks. I have just got the 3 Day Refresh via Ebay and will be starting that on Monday – all in all with postage it cost be £80….a lot! I was wondering whether I could use Pam Spray/Fry Light as an alternative when cooking. Hi Carol, No canned fruit or premade fruit cups. Bethany, Yes, it is made from whole foods including fruit. I am quite attached to this protein powder but the serving size is a little bigger than most. How much almond milk counts as a yellow? Print this In your example, if a recipe used only 1 red and two greens, I would double, triple, etc the recipe so it makes enough to serve your family. The Misto is a reusable pump that you can add your own oils to and use like you would the sprays. With the recently-introduced Shakeology Super Sampler packs, you can try all six flavors Chocolate, Vanilla, Greenberry, Strawberry, Chocolate Vegan, and Tropical Strawberry Vegan for $29.95. Do you have a link to your dinner recipes from the Week schedule example above? Free download 21 Day Fix Shopping list This checklist has ALL the foods you need example from 21 day fix meal plan template professional template with resolution : 236 x 395 pixel. I’ve been a WW member, counted points and counted calories. Bethany, This seems strange as the nutrients in the foods likes in yellow are not at all the same as milk. Also, if we already have an exercise regimen is that ok? Hi RK, after taking alook at Bodykey, here are some initial thoughts: 1. -Bethany. Can I eat what I make for my family or do I have to eat differently? Can I subsitite non fat flavored Greek yogurt it has about two more grams of sugar than plain. -Bethany. In a previous article, I explained in-depth about how the portion control containers diet made popular with the 21 day fix program is a great way to help you lose weight. -Bethany, hi I’m interested to know if reg coffee is allowed on 21 day plan and can I used splendor, Hi Kathy, black coffee is best. I hope that helps! -Bethany. Hi Martha, No Miracle whip of any kind. I just got my 21 Day Fix program and trying to shop. Thanks Bethany! Hi Lauren, I would do the workouts before work or before dinner. Just curious if you have any suggestions on how to approach the meal plan for that schedule. I have a friend who works nights and is doing the Fix, I’ll reach out to her and see how she goes about it and get back to you. Unless only 3 times a week as a treat and swap milk for a yellow tub. I am assuming it means weight – but how much weight – in regards to bread (wg). Love the information. Can you substitute Shakeology with just normal protein powder? Hi Bethany, if a type 2 this would be a great way to learn about portion control and drop weight so that you may not have to be on diabetes medications… My type 1 diabetes us a lfe long condition so this whole program is a great way to train yourself to eat better, more tight with portions and keep the blood glucoses on track. I see in your blog the question about what color container coconut milk is. EX: If you have 4 green allowed per day, you need to eat all 4.. what if you skip any? Hi Kiara, you just need to eat more than one of select color containers at at your planned meals until you meet your daily requirements. Hello Bethany, I am thinking about doing this the 21 day fix after I finish the current program I am doing. I’m just starting the 21 day fix. Hi Cindy, It is on the main menu, you may need to fast forward. Cooked meats should stay good for 3-4 days. Are 2 eggs equivalent to one red container? Bethany. If that it items you don’t need to measure and can have as much as you would like, within reason of course! This ensures that your body is getting the right amount of food at the right times. Bethany. Hi! I’m confused with the teaspoon portion; hopefully you can help clarify. I know there is a coconut greek style and it is NOT good at all) and milk) make a difference? My question is…this. Is there any way I can incorporate these and still follow the 21 day fix? 21 Day Fix without the workouts is sometimes referred to as the “portion fix” you might be able to find more info with that. Bethany. Or can i double up on veggies instead? Once you have done this, create a sample menu. Bodykey does have a lot of vitamins and minerals on their list, but for me, sugar alcohol as a second ingredient is not very impressive for a so-called healthy, meal replacement shake. I loved reading all your responses… is very detailed and definitely gives the information needed. If all you can get is canned fruit than it is better than snacking on chocolate chip cookies or potato chips! I run on the opposite days I am not at the gym. Its a fast one. I am 24 and aiming to lose 10-15 pounds. Hi Cherie, With your allergy concerns I would consult with a doctor. Bethany.
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