Clean Eating Challenge
A note from your personal Coach, Becky:
I am so excited to work with you over the next thirty days, as you achieve amazing results with your biggest health and fitness challenges! I mean who wouldn’t want to get back into those too-tight clothes in the back of the closet, rebuild their self-confidence, and have more energy inside and out? More importantly, I will help you start habits that will last throughout your short and long-term goals. I will support you all the way; I was in your shoes not long ago after having my baby girl. I know how fundamental it is to have a partner on this journey; someone that will keep you accountable, celebrate your successes, and push you on those days when you just want to give up. That is what I’m here for, to be that partner for you each step of the way.
Step 1: Go grocery shopping! Follow the recipes provided in this document and the grocery list below to get all prepped!
Boneless/skinless chicken breast
Lean ground turkey
Canned tuna (in water)
Plain nonfat cottage cheese
Plain nonfat Greek yogurt
Nonfat cheese ticks
Veggie Options (Pick at least 3)
Complex/Starchy Carb Options (Pick at least 1)
Low-carb/low-sugar cereal (Fiber One)
Whole Wheat Bread
Healthy Fat Options (Pick at least 2)
Natural peanut butter
Lemons (for water & fish)
Unsweetened Almond Milk (can be flavored) Sugar Free Coconut Milk
Green tea bags Coffee
Unsweetened Baking Cocoa
Stevia or other zero calorie sweetener Pam Non-stick cooking spray
Step 2: Drinks
We’ve all heard it: “Drink 8 glasses of liquid a day to stay hydrated!” Well, in order to be successful, that is not enough. To stay hydrated all day, you need to drink 8 glasses (64 ounces total) of water. This also means cutting out drinks that dehydrate you like alcohol, juice, soft drinks, and sports drinks; each of these is loaded with extra calories and sugar, and some even have chemicals that you will cause you to retain water and eat more. Who wants to gain weight when you’re working so hard to lose it? If you get tired of water, enjoy 1 cup of regular coffee or green tea each day. However, no creamer, artificial sweetener, or sugar allowed; Stevia, a natural sweetener, is a good substitute. Following this easy plan will help you both reach your goals and stay healthy!
Step 3: Breakfast
The cliché is true: breakfast is really the most important meal of your day! Studies have shown that if you eat breakfast, you give your metabolism a boost and you won’t consume as many calories during the day (meaning you won’t run screaming for the fast food line when you are starving later). The end result is simple; you will weigh less than those who don’t eat breakfast. So whether you try Shakeology or one of the recipes below, the most important thing is that you’re having breakfast and using it as a key part of your overall plan!
Time Frame: Within one hour of waking up
½ cup old-fashioned oatmeal + 1 whole egg + 3 egg whites
Low sugar cereal with 1 cup unsweetened almond milk + 4 egg whites
Step 4: Snacks (2 times per day)
The key to weight loss is to eat small meals, five times a day. Being prepared is the key so never leave home without your snacks; they are an integral part of your success story. Whether you use a recipe to make a large batch of something you can eat all week or pick a few “grab and go” options from the list, make sure you are snacking every single day.
Time Frame: 2–3 hours after breakfast and 2–3 hours after lunch
Protein shake with 1 cup unsweetened almond milk ½ cup nonfat cottage cheese + small serving fruit ½ cup nonfat Greek yogurt + small serving fruit
½ serving nuts or nut butter + small serving fruit Shakeology
Step 5: Lunch
If you’re trying to lose weight, it would make sense to skip lunch, right? Wrong! A healthy, hearty lunch important because it provides you the energy and nutrition for the second half of your day, and will keep you from feeling sluggish and reaching for a “quick fix” (like chocolate or chips out of the vending machine at work) in the early afternoon.
Time Frame: 2–3 hours after first snack
4 ounces of fish, chicken or ground turkey + 1 serving fibrous veggies + ½ cup brown rice (quinoa or 4 ounces yam/sweet potato or 1 slice whole wheat bread)
Step 6: Dinner
I know the biggest temptation to stray from your weight loss routine is probably dinner; because you’re preparing meals for your family as well as yourself. It’s important to remember that dinner is late in the day, sometimes after sports practice or other obligations, and so the food is not likely to be burned off before bedtime. Having your family participate in your transformation process will help not only you, but will also encourage healthy habits in them as well.
Time Frame: 2–3 hours after second snack
4 ounces of chicken, fish or ground turkey + 1 serving fibrous veggies
How Each Week Will Work
What is clean eating?
Importance of meal planning
How to prep weekly meals
How to eat clean when eating out
Cleaning out your cabinets and fridge
Mondays: Share your meal plan for the week
Tuesdays: Take a picture of one of your meals & post in group
Wednesdays: Share your meal log so far for the week
Thursdays: Take a picture of yourself after your workout and post in the group
Fridays: Share your plan for the weekend
Saturdays: Share your grocery list
Sundays: Take a picture of your meal prep and post in the group
For serving sizes, read the labels. When natural peanut butter says a tablespoon, they mean a LEVEL tablespoon, not heaping! Same goes for 1/2 cup and 1 cup. LEVEL not heaping!
If you are thinking “I don’t have time for all of this” or “I’m on the go all the time”… just remember. Fitness competitors and fitness models with full time jobs, families and children still manage to find time to eat healthy and stay fit!
Don’t let excuses ruin your opportunities. It’s not that you “can’t,” it’s that you “won’t”. With that said… If you have a serious problem with any of this, please let me know and I’d be happy offer some solutions!
If you cheat, you are only cheating yourself. But NEVER quit. I don’t care if you ate an entire chocolate cake, do NOT give up. You can do this! If you are struggling, reach out to a fellow challenger!!!
IF YOU HAVE ANY QUESTIONS, PLEASE FEEL FREE TO ASK!