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Now that your fridge and pantry are no longer bogged down with artificial ingredients, chemicals, and sugars, you’re all set! Ready?

Your goal is to consume minimally-processed, natural, whole-foods throughout the next 30 days. Though it may be a little different than what you are used to, you are encouraged to eat 5–7 meals a day every 2–3 hours (a snack is also considered a meal). During the 30-Day program, two of those meals must be a SQWARE MEALS shake. Depending on your goals, you’ll be replacing snacks or meals with those shakes. You may find it a bit of a stretch in the beginning, but by week two your body will start getting used to your new eating pattern.

Use the Meal Timing chart to guide you in timing out your daily meals and exercise. Pick the timing profile that most resembles your day and use it to plan out your meals, but don’t feel obligated to follow the same schedule every day. We understand that people have busy, dynamic lives and every day is different!

Our goal is to help you consume meals made from natural, whole-foods that are easy-to-make, easy-to-understand, good for you and (of course) delicious. We’ve compiled some recipes that we enjoy and you can access them on our website: swiig.com. Feel free to create your own recipes and share them.

We have created The Perfect 30 — a collection of recipes & meal plans to help you reach the perfect blend of ingredients and macronutrients (protein, carbs and fat) for this program. You can follow it to the letter or use it as a guide to help you achieve your goals. Try to prepare your weekly meals in advance, when you can. It’ll make it easier to get what you need when you need it and will help keep you from cheating.

Speaking of cheating…you’re allowed to have one cheat meal each week. You don’t have to cheat, but you can if you want. There is only one rule for your cheat meal – Don’t drink alcohol! Anything else goes. You can do this!

We have included Daily Nutrition Logs to track your consumption of calories, protein, carbs, fat and sugars. If you can’t get precise numbers, you can just estimate. We have included a Portion Guide to help and there are tons of websites that can give you nutrition information for an apple, a chicken breast…whatever it is that you’re eating. Using the Daily Nutrition Logs can help make sure that you’re hitting appropriate levels for your goals.