Clean Eating Challenge

Clean Eating Challenge

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Choose ONE QuickStart Guide below. Follow that plan for the first 5 days of the challenge. THEN choose your meals from the menus at the bottom of this page (scroll down).

TurboFire QuickStart

T25 QuickStart

HipHop Abs QuickStart

TIPS:
Follow the plan as written. If you don’t see it on the menu – don’t eat it.

Water: A minimum of 64 oz. water, spaced throughout the day. Squeeze half a lemon into each glass of water.

Avoid coffee, soda and processed sugars. Some people may experience a headache, especially if they’re used to drinking coffee. This is normal and will subside in 1 to 3 days. Drinking water helps.

Drink water! Drinking enough water daily will help keep you hydrated, flush out toxins, soothe headaches, and ease any stomach upsets. Skip other liquid refreshments (including soft drinks) these first 5 days. If you’ve gotta have your java note that your one cup a day is in addition to your water amount for the day; don’t skip a glass of water in exchange for a cup of coffee – NOT EQUAL. Also, measure what you are putting in your coffee. You do not need more than 1 tbsp of creamer (preferably non-dairy — coconut creamer is delish!) and try to avoid artificial sweeteners.

SHAKEOLOGY: if you are not currently on Shakeology replace that “meal” with a meal or snack listed below. Or feel free to sub your own smoothie/juice.

If you’re hungry, it’s normal. This is a short term jump-start that reduces your intake to help you shed excess pounds and inches quickly. So you’re supposed to be hungry.

Depending on your weight & goals, you may need more calories during these starts. I’ve included notes about how to add calories and still stick with the plan.

EXERCISE – You should be getting at least 30 mins (25 mins if you’re doing T25) of ACTIVE exercise a day. Start out with at least 3 days a week and work up to 5 days a week. Get moving to get your heart rate up! Other ways to incorporate exercise: park your car far away, take the stairs, walk the dog, play tag with your kids, put on some music and DANCE! If you are looking for an at home workout program let me know — I have TONS to choose from!

** If you are a breastfeeding mom or pregnant you MUST speak to me about your individual plan. If you have ANY health concerns, please make me aware & speak with your medical provider.**

If you really need more food:

Here are some low-calorie snacks to help you through the day! Before giving in to any of these extras, though, try drinking more water. Water can help the hunger or cravings subside. Often we feel we are hungry, but really our bodies need more water.

Add 1 hardboiled egg white to the morning snack, the afternoon snack, or the late snack.

Add cut-up raw veggies (like cucumber, peppers, celery or radish) to your lunch or snack.

Add 2 to 4 oz. of lean protein to your lunch.

Let yourself rest for a full 8 hours each night.

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Once you have completed your first 5 days of the challenge, use the following links to choose your daily meals.

16 Breakfast Recipes

16 Lunch Recipes

16 Dinner Recipes

20 Snacks

(pick 2 -3 snacks per day depending on your level of hunger and/or your calorie count if you are tracking)

Shakeology Recipes

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Learn how to measure your PORTION sizes!

 

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Protein: PALM of your hand – 6 servings/day

Carbs from FRUIT & VEGGIES: 2 CUPPED hands – 5 servings/day

STARCHY complex carbs: 1 CUPPED hand – 2 servings/day

Here are some examples:

Protein:

Egg whites, lean turkey, chicken and pork, beans and legumes, lean fish, shrimp, clams, mussels, bison and other game meats, hummus (also a healthy fat), quinoa, spirulina, sea vegetables, protein powder,
tofu and tempeh

Starchy Complex Carbohydrates:

Sweet potatoes, potatoes, radishes, beans and legume (also a protein), oats, brown rice, bananas, carrots, parsnips, bulgar wheat, teff, and farro.

Complex Carbs from Fruits and Vegetables:

Apples, plums, berries, pears, tomatoes, cucumber, broccoli, asparagus, beets, leeks, dark leafy greens, brussel sprouts, green beans, onions, sprouts, celery, watermelon, cherries, zucchini, fennel, oranges, limes, lemons, and garlic.

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