21 Day Challenge

Nutrition Guide

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The statements in this guide are only suggested and not intended to
diagnose, 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
2

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

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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.

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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
5

Food Containers with Lids

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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

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Food Scale to Weigh Protein

Measuring cups (to measure your

fruit, greens and carbs)

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Food Groups
SUGGESTED 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
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
Protein 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

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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
Lean Proteins should make up at least 80-90% of your week.
They are lowest in fat, sodium and cholesterol. This will lower
Vegan and your body fat and help you build lean muscle at the same time.
*Foods marked with a star are heavy proteins. Heavy proteins
Vegetarian can go in rotation no more than 20-10%. They are high in fat,
Protein 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

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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 3-4 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

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fresh vegetables
garlic
onions
peppers

Carbs Get 1-2 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 2-3 from this group per week for variety

Grapes
Granny Smith Apples
unsweetened applesauce
apples
grapefruit
oranges

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banana* high in sugar and carbs eat occasionally
strawberries
frozen berry medleys
and whatever else you like

Dairy – One dairy a

Get 1-2 from this group per week for variety
day, so choose wisely
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 Groups
Dairy – One dairy a
Get 1-2 from this group per week for variety
day, so choose wisely

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 Have at least 1-3 servings per day. The lower amount for
weight loss, the higher for weight gain

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

Beverage List
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
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Food Groups
Condiments Choose 3 Per Day

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)

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Marinades
fat free cooking spray
I can’t believe it’s not butter spray
vinegar
sugar free jelly
salsa
sugar free jello

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 Breakfast
Fruit Fruit
½ cup or 4 oz Starch ½ cup or 4 oz Starch
Protein Protein
Dairy Dairy
*Fat *Fat

Snack Lunch

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Fruit Protein
Veggies
Lunch ½ cup or 4 oz Starch
Protein
Veggies Snack
½ cup or 4 oz Starch Fruit

Snack Dinner
½ cup or 4 oz Starch Protein
Veggies
Dinner ½ cup or 4 oz Starch
Protein
Veggies Snack
Fruit
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.

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*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 Breakfast Breakfast Breakfast
• Omelette- – 1-3 • 1 cup of oatmeal • 5-6 oz Vanilla yogurt • 2 low fat waffles
eggs add chopped • Top with 1 tbsp. of • 5 unsalted crushed • ¾ cup of berries
onions and peppers peanut butter walnuts or pecans • 1 tbsp of natural syrup
• 2 slices of low • ¼ cup of warm berries • 6 strawberries • 5-6 oz of yogurt
calorie (40-50 • Fat free whip cream • 1 tbsp of peanut butter Use half berries in yogurt the other
calorie) wheat toast Drink half on waffles
• 1 tsp of butter • 2/4 cup of berries
• 8 oz of fat free milk
• 4-5 ice cubes
• Blend
Snack Snack Snack Snack
• Apple • Orange • 1 orange • Banana
• 5-6oz of yogurt • 10-15 unsalted nuts • 6 strawberries
• 10 unsalted almonds
• 5-6 reduced fat crackers

Lunch Lunch Lunch Lunch

• 4-8 oz of chicken • 1 can of tuna • 2 cups of beans • 1 can of tuna (mix in
breast • Cup of corn tbsp. of teriyaki
• 3 cups of lettuce • 2 slices of low calorie
• 3 cups of lettuce (mix in
bread marinade)
• cucumbers and
Add low fat
• 1 tbsp of mayo tomatoes)
• 1/3 cup of cooked white
dressing or make rice
your own • 2 cups of side salad. • Pinch of reduce fat
•

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cheese ¼ avocado
• Low fat dressing
• 2 tbsp of salsa • 2 cups of spinach

Snack Snack Snack Snack

• 15 grapes • 3 tbsp of peanut • Green apple • 2-4 oz of low sodium deli
• 5-6 reduced fat butter meat
crackers (ex.. • 2 rice cakes • 1 low calorie bread
triscuit, wheat
thins) • 1 tbsp of mustard (or eat
plain)
Dinner Dinner Dinner Dinner
• 4-7 oz of salmon • 3-6 oz of beef • 2 cups of chic peas • 4-8 oz of chicken breast
• 3 cups of green • 3 cups of green • 4 oz of potato
veggies veggies • 2 cups of spnach
• 3 cups of vegetables

• 1/3 cup of cooked • 4 oz yam • ¼ avocado

rice
Snack Snack
• Strawberries • Baked Apple
• Fat free whip cream

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5 6 7 8
Breakfast Breakfast Breakfast Breakfast
• 3 boiled eggs • ¾ cup of egg beaters • 5-6 oz Vanilla yogurt • 3 eggs minus the yolk
• ¼ avocado • ½ whole wheat bagel • 5 unsalted crushed scrambled
• 2 slices of low • 1 tsp of butter walnuts or pecans • Mix in one cup of cooked
calorie toast • ½ banana spinach
• 6 strawberries • 1/3 cup of blueberries • 1 tsp of butter
• 1 tbsp of peanut butter • 2 slices of low calorie
toast

Snack Snack Snack Snack

• ¾ cup of berries • Orange • 1 orange • Apple
• 2 tbsp of granola • 10-15 unsalted nuts
• 5-6oz of yogurt
• 2 park skim string cheese

Lunch Lunch Lunch Lunch

• 4-8 oz of chicken • 1-2 firm tofu (season • 2 cups of lettuce. • 1- 2 cups Roasted chic
breast with low sodium Topped with peas seasoned with garlic
• 3 cups of lettuce marinade) • 1 cup of quinoa and paprika
(top with tomatoes • 1 cup of cooked diced
and cucumbers) • mushrooms
tomatoes and onions
• 1/3 cup of rice

• Add low fat • spinach • 3 cups of green veggies

dressing or make • 1/3 cup of white rice

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your own
Snack Snack Snack Snack
• apple • 3 tbsp of peanut • Green apple • ½ grapefruit
• 5-6 reduced fat butter • 5 tbsp. of unsalted nuts
crackers (ex.. • 1 green apple
triscuit, wheat
thins)
Dinner Dinner Dinner Dinner
• 4-7 oz of ground • Zuchinni noodles • Place 1-2 cups of black • 4-7 oz of shrimp
chicken or turkey beans
• 1/3 cup of cooked • Topped with cherry • And, 1/3 cup of • 10 asparagus stalks
wheat pasta tomatoes chopped tomato into • Season with garlic and
• 2 cups of cooked • Mushrooms • 4 oz of baked yam lemon
diced tomatoes and • 3 tbsp. of mozzarella
onions for sauce
• Toss in 1 cup of
cooked spinach
Snack *Snack Snack
• 6 Strawberries • Baked Red Apple • ½ grapefruit
• Fat free whip cream • 2-3 tbsp of granola
• ½ cup of reduced fat
ice cream

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9 10 11 12
Breakfast Breakfast Breakfast Breakfast
• 5-6 oz. of yogurt • 3 small wheat pancake • 1 cup of oatmeal • 3 eggs minus the yolk
• 1 tbsp of peanut • ½ banana • 1 tbsp of peanut butter scrambled
butter • 6-8 strawberries or 2/3 • ½ warm apple with • Mix in one cup of cooked
• 6 strawberries berries cinnamon spinach
• Drizzle 1 tbsp of hot • 1 tsp of butter
peanut butter and • 2 slices of low calorie
coconut flakes. toast

Snack Snack Snack Snack

• ½ pineapple • Orange • 1 orange • ½ banana
(carve out center
and use for later) • Top with 2 tbp of peanut
• Mixed fruit inside butter and fruit

Lunch Lunch Lunch Lunch

• 4-7 ounces of • 1 cup of string beans • 3 cups of green lettuce • 1/3 cup of brown rice
salmon cooked and cabbage
• 1 cup of broccoli • ¼ avocado • ½ cup of broccoli
with pineapple
from earlier • 1 cup of kale • 3 eggs • 2 cups of spinach

• 1/3 cup of rice • 3 oz of steak • Topped with black chia • ½ chopped tomato
seeds
• 2 cups of spinach • Use your favorite low • 4 oz of chicken breast

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sodium marinade for • ¼ cucumber
season
• ¼ avocado
• Top with sesame seeds

Snack Snack Snack Snack

• ½ red apple • 1 tbsp of peanut butter • Green apple • ½ grapefruit
• 3 tbp of unsalted • 1 mozzarella stick
nuts and raisins • 1 green apple
• 2 tbsp of granola
• ½ banana
• Sprinkle cinnamon

Dinner Dinner Dinner Dinner

• 4 oz baked potato • 1 cup of corn • 4-7 oz of shrimp • 1-2 cups of chic peas
fries • 3 cups of romaine • 2 cups of spinach
• 1-2 cup of black beans lettuce • ¼ avocado
• 1 cup of black • ½ cucumber • 1 oz of mozzarella • 1/3 cup of rice
beans
• ½ chopped tomato cheese • 3 reduced fat crackers
• 2 cups of Brussel
•
sprouts • On top of two cups of 1 tbsp of low fat/sodium
spinach hummus
• 1 cup of baby
carrots • Mix in 1 tbsp of sour
cream
*Snack Snack
• Baked Red Apple • ½ grapefruit
• 2-3 tbsp of granola
• ½ cup of reduced fat ice
cream

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13 14 15 16
Breakfast Breakfast Breakfast Breakfast
• 5-6 oz Vanilla • ¾ cup of egg beaters • 1 cup of oatmeal • 3 eggs minus the yolk
yogurt • ½ whole wheat bagel • 1 tbsp of peanut butter scrambled
• 5 unsalted crushed • 1 tsp of butter • ½ warm apple with • Mix in one cup of cooked
walnuts or pecans cinnamon spinach
• ½ banana • 1 tsp of butter
• 1/3 cup of • 2 slices of low calorie
blueberries toast
• 1 tbsp of peanut
butter

Snack Snack Snack Snack

• 1 orange • Orange • 1 orange • Apple
• 10-15 unsalted nuts • ½ apple
Both chopped into pieces • 2 park skim string cheese

Lunch Lunch Lunch Lunch

• 2-3 Eggs, • 4 – 8 oz of chicken • 2 cups of lettuce. • Unsalted nachos (15-20_
breast Topped with
• 4 oz roasted yam
• 1 cup of quinoa • 1 cup of black beans
• ½ cup of roasted • 4 oz of roasted yam • 1 cup of cooked diced • 1/3 cup of quinoa
squash
• ¼ beets tomatoes and onions •

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• ¼ avocado, 1/3 chopped tomato
• 1 cup spinach, • ¼ cucumber • 1 cup of romaine lettuce
arugula, • 10-12 asparagus • 1 tbsp of sour cream
• 3 pita cracker,
• 1 tsp of vegan
cream cheese
Snack Snack Snack Snack
• apple • 3 tbsp of peanut • Green apple • ½ grapefruit
• 5-6 reduced fat butter • 5 tbsp. of unsalted nuts
crackers (ex.. • 1 green apple
triscuit, wheat
thins)
Dinner Dinner Dinner Dinner
• 4 oz of baked • Zuchinni noodles • ½ stuffed pepper with • 1-2 cups of chic pea
potato with 1 cup cooked ground turkey
• Topped with cherry 4-7 oz and 2 tbsp of • 3 cup of spinach
of string beans tomatoes salsa and 1 oz of cheese • ¼ avocado
• 3-6 oz of dark meat • Mushrooms 1/3 cup of rice
chicken (legs thighs
• • 5-6 cherry tomatoes
or wings) • 3 tbsp. of mozzarella • 2 cups of spinach
• ¼ cucumber
• ¼ avocado
*Snack Snack
• Baked Red Apple • ½ grapefruit
• 2-3 tbsp of granola
• ½ cup of reduced fat
ice cream

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17 18 19 20 21
Breakfast Breakfast Breakfast Breakfast Breakfast
• 3 boiled eggs • ¾ cup of egg • 1 cup of • 3 eggs minus • 3 eggs minus the
• ¼ avocado beaters oatmeal the yolk yolk scrambled
• 2 slices of low • ½ whole wheat • 2/4 cup of omelette. Top • Mix in one cup
calorie toast bagel blueberries with 1 tbsp of of cooked
• 6 strawberries • 1 tsp of butter and salsa spinach
raspberries • 5-6 oz of yogurt • 1 tsp of butter
• 1 tbsp of topped with 2 • 2 slices of low
peanut strawberries calorie toast
butter and 1 tbsp of
• ½ banana granola
• 1 slice of low
calorie toast, 1
tbsp of peanut
butter and 3
strawberries
Snack Snack Snack Snack Snack
• ¾ cup of • Orange • 1 orange • Apple • 2 cups of
berries • 10-15 unsalted nuts chopped
• 2 tbsp of • 2 part skim
string cheese watermelon,
granola strawberries,
• 5-6oz of and blueberries
yogurt

Lunch Lunch Lunch Lunch Lunch

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• Lettuce Wraps • 8-10 strawberries • Shrimp • 2 cups of • 1- 2 cups
– Romaine Tacos - 4-7 broccoli Roasted chic
• 5 tbsp unsalted oz of shrimp
Hearts nuts • 4-8 oz of peas seasoned
cooked with with garlic and
• 2-4 oz of low • 3 cups of spinach • Diced mango chicken breast
sodium deli paprika
and red • 1/3 cup of rice
meat peppers • 1/3 cup of rice
• 2 thin slices of • Romain • 3 cups of green
cheese hearts veggies
(replace
taco)

Snack Snack Snack Snack Snack

• apple • 3 tbsp of peanut • Green apple • ½ grapefruit • ½ grapefruit
• 5-6 reduced butter • 5 tbsp. of
fat crackers unsalted
• 1 green apple nuts
(ex.. triscuit,
wheat thins)
Dinner Dinner Dinner Dinner Dinner
• 4-7 oz of • Zuchinni noodles • Place 1-2 • 4-7 oz of shrimp • 1 whole wheat
salmon cups of black pita
• Topped with cherry beans • 10 asparagus
• 4 oz of yams tomatoes • And, 1/3 cup stalks • 4 oz of ground
• 10-12 • Mushrooms of chopped • Season with turkey
aspargus • 3 tbsp. of tomato into garlic and lemon • 3 tbsp of tomato
• ¼ avocado mozzarella • 4 oz of paste
baked yam • 1 cup of spinach
• 2 oz of cheese
Snack *Snack Snack Snack
• 6 Strawberries • Baked Red Apple • ½ grapefruit • ½ grapefruit
• Fat free whip • 2-3 tbsp of granola
cream • ½ cup of reduced
fat ice cream

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Food Journal
DATE

Breakfast
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Snack_________________________________________________________
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Lunch________________________________________________________

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Snack_________________________________________________________
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Dinner________________________________________________________
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Snack_________________________________________________________
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Circle the Amount of 16.9 oz water bottles you drink

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Food Journal
How 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?

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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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