21 Day Challenge Nutrition Guide

The statements in this guide are only suggested and not intended todiagnose, treat or cure any disease. Please consult with

your Physician before beginning this or any other Fitness Regimen.

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How to Eat Throughout the Day

1. Always, always have breakfast within 1 hour of waking up. This will kick start your day

and help create the path you will take. It is a known fact that most people who skip

breakfast will eat badly throughout the day.

2. Do not skip any meals, again this can cause you to make bad decisions. Always

prepare. Keep healthy snacks in your bag, desk, car to keep you on track should you be

out longer than expected. Try eating a meal or snack every 2.5-3 hours.

3. Stay hydrated four to six 16 ounces bottles of water a day is mandatory. Your initial

weight loss is water weight. You need to drink an adequate amount of water to avoid

dehydration. Also the process of burning calories requires an adequate supply of water in

order to function efficiently. Dehydration slows down the fat burning process. Water is

also important for maintaining or gaining weight as it is responsible for keeping your body’s

systems running properly. Water flushes out toxins, and keeps your blood cells healthy

(fights off illness)

4. Juice, filled with sugar. STAY AWAY from it and use only in emergency and no more

than 8 ounces per serving. It can be substituted as a fruit occasionally.

5. Fat, NEVER cook with it. Add it to your meals. Bake, grill, steam and/or stir fry using

nonfat cooking spray only. At minimum, a single serving of fat a day should be consumed

daily. Fat enables you to absorb vitamins and provides an insulation and cover for vital

organs. It is an important part of your diet, if consumed correctly.

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6. Practice portion control. You should have a healthy balance of all food groups. Half

of your plate should consist of vegetables. ¼ of your plate protein and ¼ carbs.

7. Protein is extremely important when looking to improve your metabolic rate, curb

hunger and build muscle mass. If you are looking to keep your assets, it is important

that you do not subtract any food group from your diet. The amount of protein you

consume daily will vary based off of your level of activity, height, weight and goals.

--The ideal daily Protein intake for weight loss and weight management is 0.8 – 1.5 grams per pound of body weight. The actual number will be determined

based of your level of activity and goals. More if you are active, less if you are not. Ex.. If you are a moderately active and weigh 150 lbs you should have

about 150 grams of protein a day. --The ideal daily Protein intake for weight gain is .64 to .82 per pound of body

weight each day.

There are several apps you can purchase or download to help you calculate what is best.

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8. Get in your Fiber!! Eat Brown not White carbohydrates (2 – 3 small servings a

day), consume several cups of greens and at least 2-3 fruits per day. Fiber

normalizes your bowel movement, lowers cholesterol levels, helps control blood sugar

levels and will keep you fuller longer.

9. Avoid a diet high in sugar, fat or sodium! All three contribute to a number of health

related diseases and will also cause weight gain in all the wrong areas.

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Food Prep Basics

Food Containers with Lids

Poultry Scissors - cut protein, trim fat

Plastic Baggies to separate protein, snacks, and storage

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Food Prep Basics 

Electric Grill - Easy to Cook With

Food Scale to Weigh Protein

Measuring cups (to measure your fruit, greens and carbs)

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Food GroupsSUGGESTED FOOD SHOPPING LIST – The items

on this list are considered to be LEAN choices and are recommended for daily consumption. 80% of your food choices daily, should come from these

options.

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Food Groups

Protein

Lean Proteins should make up at least 80-90% of your week.

They are lowest in fat, sodium and cholesterol. This will lower

your body fat and help you build lean muscle at the same time.

*Foods marked with a star are heavy proteins. Heavy proteins

can go in rotation no more than 20-10%. They are high in fat,

sodium and cholesterol and will also cause you to bloat.

Calculate the amount of protein you should eat daily based off

your goals. Get 3-4 from this group per week for variety

Egg Whites - ½ cup = 13 grams of protein Eggs* - 1 large egg = 6 grams of protein Egg Beaters or Egg substitute – 3 tbsp = 5 grams of protein Cottage Cheese 1% - ½ cup = 14 grams of protein Chicken Breast – 4 oz. = 32 grams of protein Dark Meat Chicken (legs, thighs, wings)* - 4 oz. = 15 grams of protein Red Meat * - 4 oz. = 32 grams of protein Turkey Breast – 4 oz = 28 grams of protein Lean Turkey * - 4 oz = 22 grams of protein Cod – 4 oz. = 24 grams of protein Tilapia – 4 oz = 20 grams of protein Tuna in water - 4 oz = 28 grams of protein Salmon (healthy fat but sometimes lower in protein, have no more then 2-3x a week) 4 oz. = 24 grams of protein Shellfish * - (high in sodium can lead to bloating) 4 oz. = 17 grams of protein Monkfish – 4 oz = 16 grams of protein

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Food Groups

Vegan and Vegetarian

Protein

Lean Proteins should make up at least 80-90% of your week.

They are lowest in fat, sodium and cholesterol. This will lower

your body fat and help you build lean muscle at the same time.

*Foods marked with a star are heavy proteins. Heavy proteins

can go in rotation no more than 20-10%. They are high in fat,

sodium and cholesterol and will also cause you to bloat.

Calculate the amount of protein you should eat daily based off

your goals. Get 3-4 from this group per week for variety

Egg Beaters or Egg substitute - 3 tbsp = 5 grams of protein Egg Whites- ½ cup = 13 grams of protein Cottage Cheese 1% 1% - ½ cup = 14 grams of protein Green Peas – 1 cup = 8 grams of protein Quinoa – 1 cup = 8 grams of protein Raw or dry roasted unsalted nuts* - ½ cup = 12 grams of protein Natural peanut or almond butter* - 3 tbsp = 7 grams of protein Reduced Fat Peanut Butter* - 3 tbsp = 7 grams of protein Beans* - 1 cup = 12 grams of protein Chick Peas – 1 cup = 14 grams of protein Tempeh – 4 oz = 20 grams of protein Tofu – 3 oz = 8 grams of protein Edamame – 1 cup = 26 grams of protein Unsalted Hemp, Sunflower, Poppy Seeds* - ½ cup = 18 grams of protein Seitan – 1/3 cup = 21 grams of protein Non Dairy Milk –Soy/Lactaid – 1 cup = 8 grams of protein Brittne Babe Fitness LLC 2014 - 2017

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Food Groups

Vegetables

Get 1-2 from this group per week for variety

Buy steam bag vegetables (ex. broccoli, string beans..) this will help you when you don't have time to cook spring mix, or spinach salad (already washed in a bucket or bag for convenience) iceberg lettuce is not high in nutrition fresh vegetables garlic onions peppers

Carbs

Get 3-4 from this group per week for variety

Brown Rice Yams Oatmeal Whole Wheat Bread Whole Wheat Pita Pocket Whole Grain Pasta Quinoa White Rice* White Potato* White Bread*

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Food Groups

Fruit

Get 1-2 from this group per week for variety

Grapes Granny Smith Apples unsweetened applesauce apples grapefruit oranges banana* high in sugar and carbs eat occasionally strawberries frozen berry medleys and whatever else you like

Dairy – One dairy a day, so choose wisely

Get 2-3 from this group per week for variety

soy milk – 1 cup = 8 grams of protein soy yogurt – 6 oz = 6 grams of protein fat free yogurt – 6 oz = 5 grams of protein fat free greek yogurt – 1 container = 18 grams of protein fat free milk – 1 cup = 8 grams of protein 2% part skim cheese or vegan cheese – 2 oz = 16 grams of protein lactaid milk – 1 cup = 8 grams of protein Almond Milk – 1 cup = 1 gram of protein

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Food GroupsDairy – One dairy a

day, so choose wisely

Have at least 1-3 servings per day. The lower amount for

weight loss, the higher for weight gain

whole milk – 1 cup = 8 grams of protein full fat yogurt – 8 oz = 12 grams of protein Regular Cheese – 2 oz = 14 grams of protein

Healthy Fat

Get 1-2 from this group per week for variety

Teaspoon of Oil 10-15 Unsalted peanuts or seeds 10-15 Olives 1 tsp Butter 1 tbsp Mayo ¼ avocado

Coffee – Up to 16 oz per day Tea – Up to 16 oz per day Decaffeinated Tea or Coffee – Unlimited Diet Soda – Up to 16 oz per day Crystal Light – up to 2 packs a day (does not count as water) Seltzer Water – any flavor that contains 0 calories = water – UNLIMITED Wine – 4 oz (no more than 3x per week) Hard Liquor – 1 shot (no more than 3x per week

Beverage List

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Food GroupsCondiments

Fat free whip cream Crystal Light (1-2 packs a day) do not count as water any seasoning with NO SALT (cooking with sodium increases the percentage) Low Salt/Himalayan Salt ( a teaspoon a day is recommended for potassium) DO NOT COOK WITH IT Salt Free or very low sodium (20-50 grams for 2 tbsp) Marinades fat free cooking spray I can’t believe it’s not butter spray vinegar sugar free jelly salsa sugar free jello

Choose 3 Per Day

Make sure you get in at least 64-80 Ounces of Water a Day!

*These foods are considered heavy in sodium, cholesterol, fat and or sugar

and should not be consumed daily.

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Menu Guide

Suggested Menu 1 Suggsted Menu 2

Breakfast Fruit

½ cup or 4 oz Starch

Protein

Dairy

*Fat

Snack

Fruit

Lunch

Protein

Veggies

½ cup or 4 oz Starch

Snack

½ cup or 4 oz Starch

Dinner Protein

Veggies

Snack

Fruit

Breakfast

Fruit

½ cup or 4 oz Starch

Protein

Dairy

*Fat

Lunch

Protein

Veggies

½ cup or 4 oz Starch

Snack

Fruit

Dinner Protein

Veggies

½ cup or 4 oz Starch

Snack

Fruit

*for weight gain add two additional fats to your menu.

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Sample Menus

I have included 21 Sample Menus. This is typically how I eat each day which equates to a 1200- 1500 calorie diet and a healthy balance of all food groups.

The amount of protein and fats you consume, should be updated based off your weight, height and fitness goals.

Ex.. if you are looking to gain healthy weight, add an additional 2 fats to your menu for the day.

*Please be certain to confirm with your Physician to confirm what would be considered a healthy weight for you.

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1 2 3 4

Breakfast • Omelette- – 1-3

eggs add chopped onions and peppers

• 2 slices of low calorie (40-50 calorie) wheat toast

• 1 tsp of butter

Breakfast • 1 cup of oatmeal • Top with 1 tbsp. of

peanut butter • ¼ cup of warm berries • Fat free whip cream

Drink • 2/4 cup of berries • 8 oz of fat free milk • 4-5 ice cubes • Blend

Breakfast • 5-6 oz Vanilla yogurt • 5 unsalted crushed

walnuts or pecans • 6 strawberries • 1 tbsp of peanut butter

Breakfast • 2 low fat waffles • ¾ cup of berries • 1 tbsp of natural syrup • 5-6 oz of yogurt

Use half berries in yogurt the other half on waffles

Snack • Apple • 5-6oz of yogurt

Snack • Orange • 10-15 unsalted nuts

Snack • 1 orange • 6 strawberries • 10 unsalted almonds • 5-6 reduced fat crackers

Snack • Banana

Lunch • 4-8 oz of chicken

breast • 3 cups of lettuce

• Add low fat dressing or make your own

Lunch • 1 can of tuna • 2 slices of low calorie

bread • 1 tbsp of mayo • 2 cups of side salad. • Low fat dressing

Lunch • 2 cups of beans • Cup of corn • 3 cups of lettuce (mix in

cucumbers and tomatoes)

• Pinch of reduce fat cheese

• 2 tbsp of salsa

Lunch • 1 can of tuna (mix in

tbsp. of teriyaki marinade)

• 1/3 cup of cooked white rice

• ¼ avocado • 2 cups of spinach

Snack • 15 grapes

• 5-6 reduced fat crackers (ex.. triscuit, wheat thins)

Snack • 3 tbsp of peanut

butter • 2 rice cakes

Snack • Green apple

Snack • 2-4 oz of low sodium deli

meat • 1 low calorie bread • 1 tbsp of mustard (or eat

plain) Dinner

• 4-7 oz of salmon • 3 cups of green

veggies

• 1/3 cup of cooked rice

Dinner • 3-6 oz of beef • 3 cups of green

veggies

• 4 oz yam

Dinner • 2 cups of chic peas • 4 oz of potato • 2 cups of spnach • ¼ avocado

Dinner • 4-8 oz of chicken breast • 3 cups of vegetables

Snack • Strawberries • Fat free whip cream

Snack • Baked Apple

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5 6 7 8

Breakfast • 3 boiled eggs • ¼ avocado • 2 slices of low

calorie toast • 6 strawberries

Breakfast • ¾ cup of egg beaters • ½ whole wheat bagel • 1 tsp of butter

Breakfast • 5-6 oz Vanilla yogurt • 5 unsalted crushed

walnuts or pecans • ½ banana • 1/3 cup of blueberries • 1 tbsp of peanut butter

Breakfast • 3 eggs minus the yolk

scrambled • Mix in one cup of cooked

spinach • 1 tsp of butter • 2 slices of low calorie

toast

Snack • ¾ cup of berries • 2 tbsp of granola • 5-6oz of yogurt

Snack • Orange • 10-15 unsalted nuts

Snack • 1 orange

Snack • Apple • 2 park skim string cheese

Lunch • 4-8 oz of chicken

breast • 3 cups of lettuce

(top with tomatoes and cucumbers)

• Add low fat dressing or make your own

Lunch • 1-2 firm tofu (season

with low sodium marinade)

• mushrooms • spinach • 1/3 cup of white rice

Lunch • 2 cups of lettuce.

Topped with • 1 cup of quinoa • 1 cup of cooked diced

tomatoes and onions

Lunch • 1- 2 cups Roasted chic

peas seasoned with garlic and paprika

• 1/3 cup of rice • 3 cups of green veggies

Snack • apple

• 5-6 reduced fat crackers (ex.. triscuit, wheat thins)

Snack • 3 tbsp of peanut

butter • 1 green apple

Snack • Green apple • 5 tbsp. of unsalted nuts

Snack • ½ grapefruit

Dinner • 4-7 oz of ground

chicken or turkey • 1/3 cup of cooked

wheat pasta

• 2 cups of cooked diced tomatoes and onions for sauce

• Toss in 1 cup of cooked spinach

Dinner • Zuchinni noodles • Topped with cherry

tomatoes • Mushrooms • 3 tbsp. of mozzarella

Dinner • Place 1-2 cups of black

beans • And, 1/3 cup of

chopped tomato into • 4 oz of baked yam

Dinner • 4-7 oz of shrimp • 10 asparagus stalks • Season with garlic and

lemon

Snack • 6 Strawberries • Fat free whip cream

*Snack • Baked Red Apple • 2-3 tbsp of granola • ½ cup of reduced fat

ice cream

Snack • ½ grapefruit

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9 10 11 12

Breakfast • 5-6 oz. of yogurt • 1 tbsp of peanut

butter • 6 strawberries

Breakfast • 3 small wheat pancake • ½ banana • 6-8 strawberries or 2/3

berries • Drizzle 1 tbsp of hot

peanut butter and coconut flakes.

Breakfast • 1 cup of oatmeal • 1 tbsp of peanut butter • ½ warm apple with

cinnamon

Breakfast • 3 eggs minus the yolk

scrambled • Mix in one cup of cooked

spinach • 1 tsp of butter • 2 slices of low calorie

toast

Snack • ½ pineapple

(carve out center and use for later)

• Mixed fruit inside

Snack • Orange

Snack • 1 orange

Snack • ½ banana • Top with 2 tbp of peanut

butter and fruit

Lunch • 4-7 ounces of

salmon cooked with pineapple from earlier

• 1/3 cup of rice • 2 cups of spinach

Lunch • 1 cup of string beans • 1 cup of broccoli • 1 cup of kale • 3 oz of steak • Use your favorite low

sodium marinade for season

• Top with sesame seeds

Lunch • 3 cups of green lettuce

and cabbage • ¼ avocado • 3 eggs • Topped with black chia

seeds

Lunch • 1/3 cup of brown rice • ½ cup of broccoli • 2 cups of spinach • ½ chopped tomato • 4 oz of chicken breast • ¼ cucumber • ¼ avocado

Snack • ½ red apple • 3 tbp of unsalted

nuts and raisins • 2 tbsp of granola • ½ banana • Sprinkle cinnamon

Snack • 1 tbsp of peanut butter • 1 green apple

Snack • Green apple • 1 mozzarella stick

Snack • ½ grapefruit

Dinner • 4 oz baked potato

fries • 1 cup of black

beans • 2 cups of Brussel

sprouts • 1 cup of baby

carrots

Dinner • 1 cup of corn • 1-2 cup of black beans • ½ cucumber • ½ chopped tomato • On top of two cups of

spinach • Mix in 1 tbsp of sour

cream

Dinner • 4-7 oz of shrimp • 3 cups of romaine

lettuce • 1 oz of mozzarella

cheese

Dinner • 1-2 cups of chic peas • 2 cups of spinach • ¼ avocado • 1/3 cup of rice • 3 reduced fat crackers

• 1 tbsp of low fat/sodium hummus

*Snack • Baked Red Apple • 2-3 tbsp of granola • ½ cup of reduced fat ice

cream

Snack • ½ grapefruit

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13 14 15 16

Breakfast • 5-6 oz Vanilla

yogurt • 5 unsalted crushed

walnuts or pecans • ½ banana • 1/3 cup of

blueberries • 1 tbsp of peanut

butter

Breakfast • ¾ cup of egg beaters • ½ whole wheat bagel • 1 tsp of butter

Breakfast • 1 cup of oatmeal • 1 tbsp of peanut butter • ½ warm apple with

cinnamon

Breakfast • 3 eggs minus the yolk

scrambled • Mix in one cup of cooked

spinach • 1 tsp of butter • 2 slices of low calorie

toast

Snack • 1 orange

Snack • Orange • 10-15 unsalted nuts

Snack • 1 orange • ½ apple

Both chopped into pieces

Snack • Apple • 2 park skim string cheese

Lunch • 2-3 Eggs, • 4 oz roasted yam • ½ cup of roasted

squash • ¼ avocado, • 1 cup spinach,

arugula, • 3 pita cracker,

• 1 tsp of vegan cream cheese

Lunch • 4 – 8 oz of chicken

breast • 4 oz of roasted yam • ¼ beets • ¼ cucumber • 10-12 asparagus

Lunch • 2 cups of lettuce.

Topped with • 1 cup of quinoa • 1 cup of cooked diced

tomatoes and onions

Lunch • Unsalted nachos (15-20_ • 1 cup of black beans • 1/3 cup of quinoa • 1/3 chopped tomato • 1 cup of romaine lettuce • 1 tbsp of sour cream

Snack • apple

• 5-6 reduced fat crackers (ex.. triscuit, wheat thins)

Snack • 3 tbsp of peanut

butter • 1 green apple

Snack • Green apple • 5 tbsp. of unsalted nuts

Snack • ½ grapefruit

Dinner • 4 oz of baked

potato with 1 cup of string beans

• 3-6 oz of dark meat chicken (legs thighs or wings)

Dinner • Zuchinni noodles • Topped with cherry

tomatoes • Mushrooms • 3 tbsp. of mozzarella

Dinner • ½ stuffed pepper with

cooked ground turkey 4-7 oz and 2 tbsp of salsa and 1 oz of cheese

• 1/3 cup of rice • 2 cups of spinach • ¼ cucumber • ¼ avocado

Dinner • 1-2 cups of chic pea • 3 cup of spinach • ¼ avocado • 5-6 cherry tomatoes

*Snack • Baked Red Apple • 2-3 tbsp of granola • ½ cup of reduced fat

ice cream

Snack • ½ grapefruit

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17 18 19 20 21

Breakfast • 3 boiled eggs • ¼ avocado • 2 slices of low

calorie toast • 6 strawberries

Breakfast • ¾ cup of egg

beaters • ½ whole wheat

bagel • 1 tsp of butter

Breakfast • 1 cup of

oatmeal • 2/4 cup of

blueberries and raspberries

• 1 tbsp of peanut butter

• ½ banana

Breakfast • 3 eggs minus

the yolk omelette. Top with 1 tbsp of salsa

• 5-6 oz of yogurt topped with 2 strawberries and 1 tbsp of granola

• 1 slice of low calorie toast, 1 tbsp of peanut butter and 3 strawberries

Breakfast • 3 eggs minus the

yolk scrambled • Mix in one cup

of cooked spinach

• 1 tsp of butter • 2 slices of low

calorie toast

Snack • ¾ cup of

berries • 2 tbsp of

granola • 5-6oz of

yogurt

Snack • Orange • 10-15 unsalted nuts

Snack • 1 orange

Snack • Apple • 2 part skim

string cheese

Snack • 2 cups of

chopped watermelon, strawberries, and blueberries

Lunch • Lettuce Wraps

– Romaine Hearts

• 2-4 oz of low sodium deli meat

• 2 thin slices of cheese

Lunch • 8-10 strawberries • 5 tbsp unsalted

nuts • 3 cups of spinach

Lunch • Shrimp

Tacos - 4-7 oz of shrimp cooked with

• Diced mango and red peppers

• Romain hearts (replace taco)

Lunch • 2 cups of

broccoli • 4-8 oz of

chicken breast • 1/3 cup of rice

Lunch • 1- 2 cups

Roasted chic peas seasoned with garlic and paprika

• 1/3 cup of rice • 3 cups of green

veggies

Snack • apple

• 5-6 reduced fat crackers (ex.. triscuit, wheat thins)

Snack • 3 tbsp of peanut

butter • 1 green apple

Snack • Green apple • 5 tbsp. of

unsalted nuts

Snack • ½ grapefruit

Snack • ½ grapefruit

Dinner • 4-7 oz of

salmon • 4 oz of yams • 10-12

aspargus • ¼ avocado

Dinner • Zuchinni noodles • Topped with cherry

tomatoes • Mushrooms • 3 tbsp. of

mozzarella

Dinner • Place 1-2

cups of black beans

• And, 1/3 cup of chopped tomato into

• 4 oz of baked yam

Dinner • 4-7 oz of shrimp • 10 asparagus

stalks • Season with

garlic and lemon

Dinner • 1 whole wheat

pita • 4 oz of ground

turkey • 3 tbsp of tomato

paste • 1 cup of spinach • 2 oz of cheese

Snack • 6 Strawberries • Fat free whip

cream

*Snack • Baked Red Apple • 2-3 tbsp of granola • ½ cup of reduced

fat ice cream

Snack • ½ grapefruit

Snack • ½ grapefruit

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Food JournalDATE

Breakfast ______________________________________________________________ ______________________________________________________________ ______________________________________________________________ ______________________________________________________________

Lunch________________________________________________________ ______________________________________________________________ ______________________________________________________________ ______________________________________________________________ _

Dinner________________________________________________________ ______________________________________________________________ ______________________________________________________________ ______________________________________________________________ _

Snack_________________________________________________________ ______________________________________________________________

Snack_________________________________________________________ ______________________________________________________________

Snack_________________________________________________________ ______________________________________________________________

Circle the Amount of 16.9 oz water bottles you drink

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Food JournalHow did you feel today? Did you stay on track? If yes, how did you do it? If not, why? What can you do tomorrow to increase your chances of success?

______________________________________________________________ ______________________________________________________________ ______________________________________________________________ ____________________________________________________________________________________________________________________________ ______________________________________________________________ ______________________________________________________________ ____________________________________________________________________________________________________________________________ ______________________________________________________________ ______________________________________________________________ ____________________________________________________________________________________________________________________________ ______________________________________________________________ ______________________________________________________________ ____________________________________________________________________________________________________________________________ ______________________________________________________________ ______________________________________________________________ ______________________________________________________________

Remember this is a lifestyle change, not a diet! There will be both good and bad days. Stay committed to your health and fitness goals, the benefits are

a better quality of life!

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