Advocare 24 Day Challenge Meal Plan
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Advocare 24 Day Challenge Meal Plan

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Advocare 24 Day Challenge Meal Plan

24 Day Challenge Meal Plan:

I get this question a lot when I talk to people about the Advocare 24 day challenge meal plan,

What am I allowed to eat?  Is it all supplements and Meal replacement shakes??  So I decided to make this post to explain what exactly what the Advocare 24 Day Challenge Meal Plan is.

The great thing about the 24 Day Challenge is that you are allowed to eat real food!  It’s not a fast or a cleanse that does not let you eat.  In fact here are some of the guidelines that the 24 Day Challenge gives you in there 24 Day Challenge Guide Book that shows you exactly what you can eat and what items you should avoid.

Advocare 24 Day Challenge meal plan

24 Day Challenge Portion Sizes and other tips:

  •  Drink plenty of water!  They suggest you take your body weight and divide it by 2 and that equals the number of oz you should consume per day.  So for example, if you weight 150/2 =75 oz of water a day.  A typical glass of water is 8 oz so about 9-10 glasses of water per day.  Sometimes it is easier to get a large 16 oz cup to make t a little easier.
  • Protein Sizes- 1 serving of Protein is between 4-6 oz a day.  You eat 1 serving of protein for breakfast, lunch, and dinner.  For the basic or trim plus 24 day challenge you can replace a meal with the yummy meal replacement shakes which really fill you up and give you the protein and energy you need.
  • Vegetables-1 serving of vegetables is 2 cups leafy greens or 1 cup raw or cooked vegetables.  These servings are for lunch and dinner portions or 1/2 serving for snacks.
  • Fruit- You can have fruit for breakfast or for a snack.
  • Complex Carbohydrates -This can be eaten for breakfast and lunch.  If needed you can have a portion for dinner as well.  Suggestions are foods like beans, lentils, oatmeal, whole grains, and potatoes.  Portion sizes should be the size of your fist roughly!

If you have more than 10 lbs to lose I would suggest drinking at least one maybe 2 meal replacement shakes a day.  These shakes will give you the perfect amount of protein, vitamins, and calories to keep you feeling full but still getting healthy nutrition in your body.  You could drink one for breakfast or one for breakfast and lunch.

If your someone who is on the go a lot, the Advobars are a perfect compliment on the 24 day challenge for a healthy snack.  You don’t want to eat too many but having the snack bar or one of the other bars one time a day would be beneficial.   

For more 24 day challenge info you can look at my 24 Day Challenge  post.

Hopefully this gives you some more insight into the Advocare 24 Day Challenge Meal Plan.  Make sure and leave a comment or question in the comments box and I’ll get right back to you.

AdvoCare Independent Distributor,

Joanna Bostwick



About the author: Mother and wife who loves blogging about health and wellness. Working hard to have life on my terms! Helping one person at a time take their health back. I believe everyone has a purpose and are valuable. Mantra- Life is short, don’t waste it!

91 comments… add one
  • Michael

    You spelled “lose” wrong. You have it as “loose”…just thought you may want to correct it.

  • Kelly

    I am day 6 and I am usually full before I even think of a complex carb do I have to have it with my meals or Can I just eat Protein & Veggies Or do I have to have the complex carb for balance?

  • Sarah

    I am starting my cleanse Tuesday and just curious how much should I be working out during this ? I need to lose about 40 pounds total… not much of a drink a meal person either but willing to sacrifice to look the way I want and feel better

    • @Sarah-Thanks for reaching out! Some of it depends on what you have been doing in terms of exercising prior. If you can add more to what you have been doing that would help greatly. If you have not been working out at all then try at least walking 3 times a week. In terms of the shakes, it’s just for the last 2 weeks during breakfast. If you have not tried them yet they are awesome!!

  • Eileen

    Please add me to recipe list

  • Maisie Mosier

    Can i eat winter Squash as a complex carb? Like buttercup, acorn etc… and are green beans a free green veggie?

  • Linda Fin

    I take 3 Catalyst pills a day. Should I take the 3 pills at one time (breakfast) or space them out and take one pill at every meal?

    • @Linda- It’s 3 Catalyst pills at one time 3X’s a day. So 9 a day is the most effective!

  • During the cleanse phase is it ok to have a meal replacement shake for dinner?

  • kathy

    Hi do you have a sample menu drinking 2 shakes a day. I seen something if you have to lose 10 pounds or more. Thanks

    • @Kathy-No it’s just a suggestion for people who would like to lose more faster it’s an option.

      • Angela

        So should I just drink the Meal Replacement for breakfast only to lose weight faster?
        Today is Day One

  • lisa

    I hope to be starting my 24 day challenge tmrw and just wonder if you have any helpful hints starting out ….something that I may not figure out till its too late??? Ive got 90 pds plus to lose so I figure my best bet is the meal replacements twice a day – breakfast/lunch……

    • @Lisa-Whoever you bought the challenge from should help coach you through it. My blog has a lot of information though as well. You can search from the sidebar and look through the categories.

  • Lee

    Hi Joanna, can you have a scrambled egg during the cleanse, I would use an olive oil spray with it.


  • Kaitlin

    So I started the challenge this morning and the amount of eggs according to portion control chart is 3 whole eggs, 4 egg whites…this is what i made but i buy large eggs and i dont think this is right… i have a HUGE plate of eggs lol…can you advise on this? is this based on medium size eggs…?

  • Jana

    When I make eggs do I measure it befor I cook it or after I cook it ? Also when my husband eats fruit does he measure it or can he eat the whole thing? Sorry I have so many questions I just want to make sure I get this right for him. And I’m glad I found you lol thanks for your help

    • @Jana-the basic rule is fist size portions. So you really don’t have to measure anything. Just make sure your getting healthy protein with your meals and snacks.

  • Jana

    My husband has started the challenge. Can he eat one cup of leafy green like lettuce and add one cup of raw vagetables like cucumber,onion,tomato instead of having two cups of leafy greens

  • Laurel

    For the protein portion size, is it just 4-6 oz. per day or 4-6 oz. per meal?

    • @Laurel-per meal. General rule use your fist size for protein, veggies, and fruit.

      • Judy

        I see that you measure proteins vegetables and fruit by the size of your fist but we are asking if protein is 4 to 6 ounces per day or 4 to 6 ounces per meal?

  • Creda Lewis

    I am on the 24 day challenge. What about fats? Salad dressing and etc.

    • @Creda-healthy fats like avocado, olive oil, coconut oil, etc are fine in moderation. Salad dressing should be low fat and low calories try and keep it clean like olive oil and vinegar if possible for best results.

  • Ronnell Mckinney

    All these comments are so great, so during the cleanse phase, i can have the meal replacement for both breakfast and lunch???

  • Joy

    Can you substitute vegetables or just not eat them on the 24 day challenge? Just not a vegetable eater. How many shakes do you get with the kit? Thank you starting my challenge next week!

    • @joy-you can not eat vegetables but you may not have optimal results. With the kit you get 14 shakes. These are to be used during second phase usually.

  • Spencer

    When looking at food portion/size recommendations I noticed it says 4-6 oz of protein. So my girlfriend who weighs 114 lbs and me who weighs 245 lbs are allowed the same amount? Same question for complex carbs, veggies, and fruits?

    • @Spencer-It can be a little confusing but the best way to do the portion sizes is to use your fist as the portion size. Hope that helps!

  • Angela

    How many calories do you eat a day?

    • @Angela-There is not a set number of calories. You don’t really count calories. It’s more of a lifestyle change than a diet. You do need to make sure portion sizes are not too big though.

  • Sandy

    Can I drink Neal replacement shakes for all 3 meals. And food just for snacks with spark

    • @Sandy-I’m not familiar with that product so I don’t really know. It’s better if you can do the cleanse and then the MNS phase to get your body working properly first.

  • Sylvia

    Thanks for this site first of all. I’m on day 8 and I have lost 10 pounds, never have I lost 10 pounds in a week yippee. My question is can I have no sugar almond milk instead of low fat milk? And what low fat mayo? Thanks

    • YAY!! So Glad to hear your having great results!! Remember this is a lifestyle change so keep up the good habits. yes no sugar almond milk is fine and no fat mayo use sparingly :) keep it up! Let me know if you have further questions!

  • Veronica

    Hi I got the berry meal replacement shake for the max phase and I do not like it at all, could I have a complex carb, protein and fruit instead? Or do I have to drink the MRS in the Max phase for breakfast?

  • Ashley

    For snacks, what is a good portion size for fruit? I’m on day 1 of my 24 day challange!


  • Payton

    Okay so this might be silly, but I’m reading above and would you say if you want to lose over 15 lbs you should do the two shakes a day during max phase or keep it simple and just one? Also, I read somewhere on the blog site that during the cleanse phase you should stick away from complex carbs for breakfast. So maybe just have them for lunch. Maybe I could get in contact with you via email to ask some questions that I am uneasy with. Thank!!! This blog site is great!!!

    • @Payton-Thanks for reaching out. I’ll send you an email. The two shakes are for people who want to lose more and that would give you enough shakes for the full 24 days either 1 a day or 2 a day during max phase. There is really not a hard set of rules it needs to be tailored to you and your lifestyle. That is where I come in with coaching you get the best results. Sending email now. Thanks!

  • Daria Jordan

    very helpful

  • brent

    I was wondering if I can substitute veggies or fruits for the complex carbs? And how much is a s serving of fruit for your snacks? I just started the cleanse phase today. Thank you

    • serving sizes are approximately fist size, small apple, etc..It’s really good to get a complex carb in there at least in the morning or lunch. Just to help with energy and keeping your metabolism high. Hope that helps!

  • Devon

    What is the serving size for the complex carbs

  • Stephanie

    Thank you for your post! Very helpful! I’m starting my challenge tomorrow and have one question… It says you can have fruit for breakfast or snack but doesn’t tell you how much you can have. One serving? And how much fruit is one serving? I will be eating mainly berries… Thanks!!

  • Randy

    Is there anywhere a daily example of foods (meal menu). I was on one yesterday that was marked by the day and I can’t find it now.

  • Pauline Wallace

    Yes I would like to know how to make different meals with my chicken, turkey meat and with my vegetables, eggs.

  • LT

    I’m starting the 24 day challenge tomorrow. I was wondering if I could eat corn tortillas? Would they count as a complex carb? Also am I limited to the amount of fruit or veggies I eat? Is it one cup per meal or can I eat more than a cup of fruit/veggies per meal?

    Thank you,


    • Corn tortilla is not the best choice for a complex carb. Better complex carb choices are: Beans, Lentils, Oatmeal, Quinoa, Potatoes (any variety), Whole Grains (rice, pasta, or bread). In terms of veggies 1 cup raw or cooked or 2 cups leafy greens are considered 1 serving of veggies. Hope that helps.

  • Markie

    Hey great post and you actually take the time to answer everyone’s questions!

    So here’s my story/question… I’m going to be taking the 24 day challenge as soon as it arrives in the mail. I’ve already jump started changing my meals and exercising (a coworking started a few days ago so we are helping each other). We both seem to be a little dumb when it comes to portion size and what counts as what. For example: I had baked chicken with low sodium tomatoe sauce on it and spinach for my lunch. I basically had 2 servings of vegetables and no complex carbs specifically. However, spinach is also listed as a complex carb (lots of veggies are and fit 2 categories). If I eat a veg that’s also a complex carb should I skip my portion of complex carb? Or should I play it dumb and simple and say ok spinach is a veg and not think of it as a complex carb at all. That’s just one example but please help! And sorry if it’s a totally dumb question. Oh and one more, for complex carbs the guide doesn’t suggest a portion. So should I just follow packaging suggestions (oatmeal as 1c cooked)?

    Thanks so much!!!

    • Hi-Thanks for stopping by. I see Spinach as veggies. Don’t over obsess with the portion sizes especially for veggies etc. size of complex carb would roughly be your fist. Just make sure and have a healthy protein with all of your meals and you shouldn’t be hungry! If you are, your not eating enough smaller snacks. Don’t go more than 3 hours without food (during the day). Hope that helps! Joanna

  • Lori

    Great article..and helpful questions from other posters! :-) It lists oatmeal as a carb.I love oatmeal!but…usually with raisins,brown sugar and all that.Im thinking thats not how they mean though lol.What is allowed to flavor it up??thanks!

    • you can have oatmeal in moderation. Instead of brown sugar you can use Stevia, applesauce, small amount of honey, pure maple syrup, or agave nectar. Then top it with some fruit. Don’t forget to have some kind of protein with your meals though. You can also add half quinoa half oatmeal. This adds protein!

  • Abby

    Hello! I just need a quick clarification on the protein serving…it says 1 serving is between 4-6 ounces a day, and you eat one serving for each meal. So I’m confused if each serving is 4-6 ounces or if your total intake for the day is 4-6 ounces. Thanks!

  • Stephanie

    This is a very helpful article. Thank you very much. I just got my kit today and you answered almost all of my questions that the book did not. However I do have one question. In the cookbook there are tons of wonderful recipes. But how do i measure my portion control on ones that are mixed together? Like meatloaf for instance. If I made a meatloaf how much could I eat,since it has all the veggies and complex carbs mixed in?

    • Glad to see your starting the challenge! In terms of portion control. Make your portions roughly fist size. The book says protein 4-6 oz and veggies is 1 cup raw or 2 cups leafy. With your meatloaf example, because it’s got the veggies in it you could go larger than 1 fist size maybe 2 for your full serving. Hope that helps.

  • Carolyn Dudley

    Hi! This post was so helpful and informative! I have a question about meals as a whole. For breakfast do you eat a complex carb, protein, and fruit, or do you pick one?

    • Thank you! You eat one of each for a full balanced breakfast or drink a meal replacement shake.

  • Becky

    I just ordered the 24 day challenge as a way to jump start my diet/healthy living. I have about 25 lbs to lose. Should I order more shakes as you mentioned for better results? Also – I was looking over the daily guide and if I did the meal replacement for breakfast, I would skip the protein, complex carb and fruit correct? (I realize that I won’t lose all the weight in 24 days, but I know it will be a good start then I can continue the products on if so)

    Thanks for the help!

    • Becky-Thanks for stopping by. Yes the meal replacements are a great substitute for breakfast if you want to lose that much. So you would use the meal replacement shake as your breakfast.

      • Becky

        Thanks for the help! I know in the Cleanse Phase, the meal replacement shakes are optional. For best results, should I start using the shakes for breakfast in the cleanse phase? I know you mentioned during 2 shakes a day for breakfast and lunch but should that just be in the max phase or cleanse phase as well?


        • Becky- I recommend meal replacement shakes all the way through if you want, which includes the cleanse phase. I think it helps control breakfast choices. Now with the challenge bundle you get 1 box of 14 shakes which is why they show the shakes as an add on product for more if you want to add lunch or cleanse phase. Hope that helps!

  • Sandra

    Good article

  • Brandi

    How big is a serving of a complex carb–1/4 cup, 1/2 cup?? This is the thing I seem to never be able to find when reading all the material about the challenge. It all says one to two servings, but never how big a serving is. Thanks in advance :)

    • Brandi- Great question! I need to add this to the post. The best answer I heard at an Advocare training was the size of your fist roughly. So that is considered a serving portion. Hope that helps! Let me know if you have any other questions.

  • Meghan

    So when you say to drink 2 replacement shakes, do you mean instead of eating breakfast and lunch, just drink a meal replacement shake? and what is a serving of a complex carb?

    • Meghan- Thanks for the question! Depending on how much weight you need to lose, 2 meal replacement drinks a day can really help. One for breakfast and one for lunch. I would say over 15 pounds 2 shakes a day would be optimal. In terms of complex carbs, it’s suggested to have a serving for breakfast and one for lunch. If needed you can add one for dinner. This would be like oatmeal, potato, brown rice, etc..If you can keep it to two that’s best for maximum results but if your feeling hungry eat one at dinner. let me know if you have any other questions. Thanks!

      • Sonya

        Joanna… you are heaven sent… thanks for this great blog!

  • Terilinda Villa

    Hi there! I came across your website because I was looking for the amount of complex carbs I should be having when it asks for a complex carb. Could you possibly help?! Thank you!

    • Hi! Thanks for the comment. You should have 2 complex carb servings such as beans, lentils, oatmeal, potatoes (any), and whole grains for breakfast and lunch. You can add a complex carb for dinner “if needed”. Do this throughout the 24 days. Hope that helps!

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