Nutrition Guide
30 Day “A Better U” Real Food Challenge
Rules
Allowable foods:
Whole grains- Barley, Brown Rice, Farro, Quinoa, whole wheat pasta and whole wheat bread.
Vegetables- the more the merrier. They are low in calories and full of nutrients. Add vegetables to every meal. Choose snacks like celery sticks with peanut butter, carrots and hummus or bell pepper dipped in guacamole.
Fruits- contain sugar, fiber, vitamins and minerals. No added sugar. Aim for 2 cups of fruit daily.
Protein- helps build muscle and keep you full. Good for skin and hair. Fresh meats and seafood are allowed. Vegetarian proteins such as tofu, nuts, beans, Greek yogurt and eggs. Avoid sauces and marinades due to added sugar and chemicals. Protein bars and shakes tend to have high sugar content so try to avoid. Check the labels.
Fats- You need fats to absorb fat soluble vitamins- A, D, E, K. Healthy fats are olive oil, coconut oil, corn oil and avocado oil.
Alcohol- If you can do it, abstain. Alcohol adds a lot of calories but red wine does have antioxidants. You can have a glass of wine, preferably red or a beer 3-4 times per week.
Packaged Foods- Avoid foods with added sugars. The goal is to eat whole, real one-ingredient foods as much as possible.
Foods Not Allowed:
Added Sugar. No added sugar on this challenge, but eat naturally sweet fruits, add raisins or craisins and fresh fruit to items for sweetness. Limit sweets like sodas, juices, candy and baked goods. Monitor labels on yogurt for sugar content, minimize honey, agave, maple syrup and other sweeteners.
Feel free to substitute with items in your fridge or cupboard.
Day 1. Quinoa with Spinach, Chard & Feta
Day 2. Chicken Fajita Bowls with black beans, broccoli, bell peppers cooked in olive oil.
Day 3. Grilled Salmon Kebabs with Tzatziki and green beans
Day 4. Taco-stuffed sweet potatoes with lettuce, chopped tomatoes and minced lamb.
Day 5. Grilled cauliflower steaks with pesto and butter beans. Season cauliflower with oregano, paprika, red pepper flakes, Himalayan pink salt and black pepper. Sprinkle with olive oil and bake until tender.
Day 6. Mushroom and Shrimp Quinoa Risotto. Use olive oil.
Day 7. Lemon-Tahini Couscous with chicken and vegetables.
Day 8. Greek stuffed Baked Portobello Mushrooms using tomatoes, sundried tomatoes, feta cheese olive tamponade and parsley.
Day 9. Grilled Fish with onions, bell peppers and basil.
Day 10. Sauteed pork with cabbage, onions and broccoli cooked in olive oil.
Day 11. Grilled chicken in pita with fresh greens, tzatziki and tomatoes. Kick it up with some fresh marinated olives.
Day 12. Roasted Salmon with chickpeas and sautéed kale.
Day 13. Green Lentil Curry with fresh parsley. Be sure to use turmeric, coriander, cumin, pink himalayan salt and black pepper.
Day 14. Baked chicken with steamed broccoli and split yellow peas with onions.
Day 15. Creamy Vegan Butternut Squash with Chick Pea pasta.
Day 16. Pork Chops with garlicky broccoli
Day 17. Curry Chicken Salad Sandwich (whole grain)
Day 18. Salmon stuffed avocados
Day 19. Goat cheese and fresh herb omelet
Day 20. Lasagna Stuffed Bell Peppers Tasty
Day 21. Scallops with sautéed kale and baked sweet potato
Day 22. Zucchini Lasagna Rolls
Day 23. Pasta and salmon
Day 24. Steak with mushrooms and broccoli
Day 25. Vegetable bean soup using northern beans
Day 26. Baked fish tacos
Day 27. Grilled chicken with fennel and olive relish
Day 28. Grilled shrimp, okra and brown rice
Day 29. Baked rockfish with sautéed asparagus and sweet potato
Day 30. Seafood vegetable soup –using turmeric, ginger, celery, broccoli, bell peppers, garlic, onions, fish sauce, spinach and collard greens cook for one-two hours. Add shrimp and cook an additional 10 minutes.
Reference: eatingwell.com