My challenge.
Meryanna
Posts: 13
Challenge start in 8 November.Are you in???
I decided to do a 30 day clean eating challenge before Christmas.
If you really want to lose weight, then you need to follow some rules, and besides, be patient.
There is absolutely no calorie counting with this either!
Do you need to exercise like crazy for this? Absolutely not.
I recommend that you do exercise. We are not just exercising for vanity! We do it for healthier bodies. What do you think about swimming-water exercises.???
So what do We eat exactly? Here’s a list of awesome foods We can have!
Lean Proteins:
Fish like cod, halibut, mahi mahi, red snapper, orange ruffy, ahi tuna, swordfish, tilapia, grouper
Chicken breast, turkey, tofu, tempeh, shellfish scallops
Lean meats like london broil, top round, porkchops, bison
Egg whites
Fatty Proteins
avocado
coconut
nuts like cashews, almonds, and walnuts
nut flours
seeds
natural peanut butter
Fatty fish like salmon, mackerel, sea bass (LOVE), trout, bluefin tuna
Flours:
spelt, wheat, oat, rice, quinoa, chickpea flour (love this one)
Oils: (limit )
sunflower, coconut, walnut, grapeseed, pumpkin seed, avocado, olive oil
Fruits and Veggies: not going to list these all out. You guys know what are healthy fruits and veggies! Again watch the canned ones, and absolutely no canned fruits. They are loaded with extra sugars!
Eat these before workouts because they are higher calories and filled with a lot of nutrients!
bananas, dates, figs
Beans, legumes, and grains are 100% included. Not a believer in limiting beans. They are good for you!
This category includes lots of leafy greens like collards, mustard greens, kale, spinach, and more!
Carbs:
Brown rice, quinoa, barley, bulgur, freekah, farro, couscous (stick to 1/4-1/2 a cup). Brown rice you can have a little more
oats, rye, rice cakes
lentils, pinto beans, red kidney beans, black beans, chickpeas, white peas, navy beans (stick to 3/4 a cup)
, sweet potatoes (4-6oz)
ezekial bread (1-2 slices)
Other:
superfoods like chia seeds, flax, goji, cacao
condiments like apple cider vinegar, balsamic vinegar (most vinegars), salsa, herb, chili pepper, cayenne pepper,
Coffee and tea-green tea especially- has a fat burning quality to it!)
Water, you can flavor with lemon slices
vanilla extract
nutritional yeast
Stevia (this has been a debate… stevia is a natural sweetener derived from a plant. I say use it!)
As you can see the list is pretty large. And this is just to give you an idea of what you can have! . Now that you have the general concept, you can easily go to the store and pick out items for this lifestyle.
And this list is not for just plain veggies and meat. There are thousands of different recipes you can come up with! I will list as much as I can in the next 30 days
I really think you should give this a try. If you are not a vegetable person, you will learn to be one! Find veggies you like and start with those. Then introduce new ones, your tastes will soon adapt
I call this a challenge because I am giving it a go myself. I’m going to test it out for 30 days and see how my body handles it. I might find it extremely easy and keep it up, or I might find it a little difficult. I think 30 days is a perfect place to start!
Are you with me???
Endomondo Sports Tracker
Turn your phone into a personal trainer with one of the world's most popular fitness tracking apps. Endomondo tracks duration, distance, calories and more in real-time, offers audio feedback on the way, and lets your friends peptalk you live while you’re exercising. Set a time, distance or calorie goal and get more advanced audio coaching. You can also set a previous workout or a friend's performance as your target for additional motivation. The app keeps a full log of your training and is ideal for running, cycling, walking and other distance based sports. Time to free your endorphins!
By connecting Endomondo to your MyFitnessPal account, cardio workouts tracked by Endomondo will seamlessly be added to your MyFitnessPal account.
Best of all – you can try Endomondo for free or upgrade for the Pro features!
I decided to do a 30 day clean eating challenge before Christmas.
If you really want to lose weight, then you need to follow some rules, and besides, be patient.
There is absolutely no calorie counting with this either!
Do you need to exercise like crazy for this? Absolutely not.
I recommend that you do exercise. We are not just exercising for vanity! We do it for healthier bodies. What do you think about swimming-water exercises.???
So what do We eat exactly? Here’s a list of awesome foods We can have!
Lean Proteins:
Fish like cod, halibut, mahi mahi, red snapper, orange ruffy, ahi tuna, swordfish, tilapia, grouper
Chicken breast, turkey, tofu, tempeh, shellfish scallops
Lean meats like london broil, top round, porkchops, bison
Egg whites
Fatty Proteins
avocado
coconut
nuts like cashews, almonds, and walnuts
nut flours
seeds
natural peanut butter
Fatty fish like salmon, mackerel, sea bass (LOVE), trout, bluefin tuna
Flours:
spelt, wheat, oat, rice, quinoa, chickpea flour (love this one)
Oils: (limit )
sunflower, coconut, walnut, grapeseed, pumpkin seed, avocado, olive oil
Fruits and Veggies: not going to list these all out. You guys know what are healthy fruits and veggies! Again watch the canned ones, and absolutely no canned fruits. They are loaded with extra sugars!
Eat these before workouts because they are higher calories and filled with a lot of nutrients!
bananas, dates, figs
Beans, legumes, and grains are 100% included. Not a believer in limiting beans. They are good for you!
This category includes lots of leafy greens like collards, mustard greens, kale, spinach, and more!
Carbs:
Brown rice, quinoa, barley, bulgur, freekah, farro, couscous (stick to 1/4-1/2 a cup). Brown rice you can have a little more
oats, rye, rice cakes
lentils, pinto beans, red kidney beans, black beans, chickpeas, white peas, navy beans (stick to 3/4 a cup)
, sweet potatoes (4-6oz)
ezekial bread (1-2 slices)
Other:
superfoods like chia seeds, flax, goji, cacao
condiments like apple cider vinegar, balsamic vinegar (most vinegars), salsa, herb, chili pepper, cayenne pepper,
Coffee and tea-green tea especially- has a fat burning quality to it!)
Water, you can flavor with lemon slices
vanilla extract
nutritional yeast
Stevia (this has been a debate… stevia is a natural sweetener derived from a plant. I say use it!)
As you can see the list is pretty large. And this is just to give you an idea of what you can have! . Now that you have the general concept, you can easily go to the store and pick out items for this lifestyle.
And this list is not for just plain veggies and meat. There are thousands of different recipes you can come up with! I will list as much as I can in the next 30 days
I really think you should give this a try. If you are not a vegetable person, you will learn to be one! Find veggies you like and start with those. Then introduce new ones, your tastes will soon adapt
I call this a challenge because I am giving it a go myself. I’m going to test it out for 30 days and see how my body handles it. I might find it extremely easy and keep it up, or I might find it a little difficult. I think 30 days is a perfect place to start!
Are you with me???
Endomondo Sports Tracker
Turn your phone into a personal trainer with one of the world's most popular fitness tracking apps. Endomondo tracks duration, distance, calories and more in real-time, offers audio feedback on the way, and lets your friends peptalk you live while you’re exercising. Set a time, distance or calorie goal and get more advanced audio coaching. You can also set a previous workout or a friend's performance as your target for additional motivation. The app keeps a full log of your training and is ideal for running, cycling, walking and other distance based sports. Time to free your endorphins!
By connecting Endomondo to your MyFitnessPal account, cardio workouts tracked by Endomondo will seamlessly be added to your MyFitnessPal account.
Best of all – you can try Endomondo for free or upgrade for the Pro features!
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Replies
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Thanks for sharing this, it is very helpful and interesting.0
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Great .... We have similar views.0
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Love this challenge!!! I just started getting serious and this really helps!!0
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Are You With Me for a 30 days???....Come with me.......... this way......to victory.....see my blog for more information.
1 day--- 80 kg
Start..........0 -
1200 calorie diet sample 1
Breakfast:
Small Bowl breakfast cereal with skimmed milk – 200 calories
Fruit Juice unsweetened – 60 cals
Lunch:
1 Banana – 107 calories
1 Orange – 23 calories
Snack:
Non fat yogurt small pot – 50 cals
Fruit – 40 calories
Dinner:
Vegetable Curry with Fried Rice “Take away meal” – 700 calories
Total calories = 1180 Calorie Diet
1200 calorie diet sample 2
Breakfast:
1 large hard boiled egg – 90 calories
2 slices wholemeal toast with thin smear butter – 200 cals
Large slice melon – 47 calories
Lunch:
Baked potato with 100g “Heinz” baked beans – 300 cals
Cottage Cheese with chives reduced fat 100g – 80 calories
Snack:
Muesli meal replacement bar “Boots” – 200 calories
Dinner:
Pasta Salad made with a little olive oil & a little sauce to flavour – 200 – 300 calories ( 250 average )
50g Tinned Tuna in brine – 50 cals
Total calories = 1217 Calorie Diet
1200 calorie diet sample 3
Breakfast:
2 rashers leanest bacon grilled – 200 cals
Tinned Tomatoes 100g – 16 calories
2 slices wholemeal bread/toast with little butter & jam – 220 calories
Piece of fruit or fruit juice 50 cals
Lunch:
Cream of Mushroom soup – 96 calories
Slice of bread with butter- 108 calories
Snack:
Packet of low fat chips (crisps UK) – 110 calories
Fruit – 80 calories
Dinner:
Chicken Chow Mein “St Michael” 280g – 240 calories
vegetables – 100 calories
Total calories = 1220 Calorie Diet
1200 calorie diet sample Day 4
Breakfast:
Small Bowl breakfast cereal with skimmed milk – 200 calories
Fruit Juice unsweetened – 60 cals
Lunch:
“Ross” Cod bake frozen meal 300g – 320 calories
Fresh Vegetables – 150 cals
Dinner:
Caribbean Rice & Peas recipe – 434 cals
7-Day Sample Menus 1200 Calorie
MONDAY
BREAKFAST
½ cup cantaloupe
1 slice whole wheat toast
1 tsp. almond butter
1 cup lemon nonfat yogurt
LUNCH
1 cup minestrone soup
1 oz. low-fat mozzarella cheese
2 fresh tomato slices
1 slice whole wheat bread
1 tsp. prepared mustard
SNACK
1 oz. oil roasted peanuts
DINNER
3
oz. broiled swordfish
½ cup sweet potato
5 mushrooms
½ cup asparagus
1 cup tossed green salad
1 tbsp. olive oil
1 tbsp. vinegar
½ cup strawberries
Calories 1216
Fat 47.9gms/34% of calories
Sat 10.0 gms/ 7.2%
Mono 24.1gms/17.2%
Poly 10.4 gms/7.4%
Cholesterol 64 mg
Sodium 1864 mg
Fiber 15.9 gm
**********************************************
TUESDAY
BREAKFAST
¼ cup egg substitutes
2 slices onion
¼ cup green pepper
1 slice whole wheat toast
1 tsp. peanut butter
1 medium orange
LUNCH
1 cup salad greens
2 oz. skinless roasted chicken breast
1 tbsp. olive oil
1 tbsp. cider vinegar
1 sesame breadstick
2 cup nonfat skim milk
1 medium peach
SNACK
1 oz. dried almonds
DINNER
3 oz. large shrimp
1 cup broccoli
½ cup sweet red bell pepper
½ cup summer squash
2 tsp. peanut oil
½ cup brown rice
4 oz. tomato juice
1 medium apple
Calories 1235
Fat 50.3gms/36% of calories
Sat 7.5gms/5.5%
Mono 28.4gms/19.4%
Poly 10.1gms/7.8%
Cholesterol 216 mg
Sodium 1137 mg
Fiber 22.6
*******************************************
WEDNESDAY
BREAKFAST
¾ cup bran flakes
½ cup nonfat skim milk
½ cup blueberries
½ whole wheat English muffin
1 tsp. almond butter
LUNCH
2 oz. turkey breast
1 oz. whole wheat pita bread
½ cup alfalfa sprouts
3 slices tomato
2 tsp mustard
½ cup nonfat skim milk
SNACK
1 oz. roasted macadamia nuts
DINNER
4 oz. fresh whole wheat pasta
½ cup marinara sauce
½ cup eggplant
2 tsp. grated parmesan cheese
1 cup mixed salad greens
2 tsp. olive oil
1 tbsp. vinegar
Calories 1143
Fat 47.1gms/35% of calories
Sat 8.5gms/6.4%
Mono 29.2gms/21.9%
Poly 6.0gms/4.5%
Cholesterol 87 mg
Sodium 1287 mg
Fiber 22.1 gms
*******************************
THURSDAY
BREAKFAST
1 whole wheat bagel (small)
1 tbsp. chunky peanut butter
½ cup orange juice
LUNCH
½ cup garbanzo beans
½ cup yellow corn
1 cup mixed salad greens
2 tsp. olive oil
1 tbsp. vinegar
1 whole wheat roll
SNACK
1 oz. mixed nuts
DINNER
3 oz. skinless roasted chicken breast
½ cup yams
½ cup carrots
½ cup snap-green beans
½ pink grapefruit
Calories 1210
Fat 45.2 gms/32% of calories
Sat 7.9gms/5.6%
Mono 23.1gms/16.3%
Poly 10.7gms/7.6%
Cholesterol 71 mg
Sodium 813 mg
Fiber 26.5 gm
****************************************
FRIDAY
BREAKFAST
1 multigrain bran waffle
¾ cup red raspberries
2 tsp. almond butter
2 tsp. maple syrup
½ cup nonfat skim milk
LUNCH
2 oz. extra lean ham
1 slice fat-free Swiss cheese
2 tsp prepared mustard
2 leaves butterhead lettuce
3 slices fresh tomato
2 slices whole wheat bread
1 fresh kiwi fruit
SNACK
1 oz. pecans
DINNER
4 oz. broiled haddock
½ cup corn
2 cup Italian green beans
1 cup spinach salad
2 tsp. olive oil
1 tbsp. vinegar
Calories 1216
Fat 52.3 gms/37% of calories
Sat 8.0 gms/ 5.7%
Mono 29.2gms/20.9%
Poly 11.2 gms/8.1%
Cholesterol 213 mg
Sodium 1778 mg
Fiber 17.5 gm
*************************************
SATURDAY
BREAKFAST
¾ cup oatmeal
½ cup nonfat skim milk
1 slice whole wheat toast
2 tsp. chunky peanut butter
LUNCH
2 oz. sardines in oil
2 slices whole grain bread
2 tsp. prepared mustard
2 slices fresh tomato
2 leaves butterhead lettuce
1 orange
SNACK
1 oz. hazelnuts
DINNER
3 oz. pork tenderloin
½ cup brown rice
½ cup beets
½ cup zucchini
1 cup tossed green salad
2 tsp. olive oil
2 tbsp. cider vinegar
Calories 1208
Fat 49 gms/36% of calories
Sat 7.3gms/5.3%
Mono 28.6gms/20.7%
Poly 9.5gms/6.9%
Cholesterol 163 mg
Sodium 1049 mg
Fiber 18.9 gm
**************************************
SUNDAY
BREAKFAST
2 cranberry cornmeal pancakes
2 tsp. almond butter
1 tbsp. maply syrup
½ fresh fruit salad
LUNCH
1/3 cup hummus
½ cup three bean salad
1 whole wheat roll
SNACK
1 oz. cashews
DINNER
3 oz. broiled scallops
½ cup broccoli
½ cup carrots
½ cup yellow peppers
2 tsp. peanut oil
½ cup Chinese noodles
Calories 1220
Fat 48 gms/34% of calories
Sat 8.1gms/5.8%
Mono 23.2gms/16.6%
Poly 14.7gms/10.5%
Cholesterol 45 mg
Sodium 1319 mg
Fiber 17.3 gms0
