CFPR 5 Week Whole Foods Nutrition Challenge
*Lean meats (beef, chicken, pork, etc)
*Fresh vegetables (limit starchy vegetables like sweet potatoes and corn to once per day)
*Healthy fats and oils (olive, walnut, flaxseed, macadamia, avocado, coconut) avocado, olives, nuts (raw or lightly salted, no sugars), seeds
*Dairy-limited to plain yogurt (greek or regular- no sweeteners), heavy cream. ½& ½ -limited to once a day
*Beans and potatoes-limited to once a day*
*Whole grain bread (Dave’s is good!), corn tortilla -limited to once a day
*Refined vegetable oils (canola, vegetable, corn)
*Breads, crackers, chips, cheeses-other than what is specified above
***Read labels!! There is a ton of hidden sugar and sweeteners in things you would never guess are sweetened!
1 egg (room temperature)
1 cup “light” olive oil
1 tablespoon lemon juice
2 tablespoons red wine vinegar
1 teaspoon salt
1 teaspoon pepper
3/4 teaspoon onion powder
3/4 teaspoon garlic powder
1/2 cup full fat coconut milk
1 handful cilantro or parsley (or herb of choice)
Directions: Blend with an immersion blender for approximately one minute! Lasts in fridge up to one week, if you still have any left!
1-1/4 cup of light olive oil, divided
1/2 teaspoon mustard powder
1/2 teaspoon salt
1/2 to 1 lemon, juiced
Directions: Place the egg, 1/4 cup of olive oil, mustard powder, and salt in a mixing bowl, blender, or food processor. Mix thoroughly.
While the food processor or blender is running (or while mixing in a bowl with a stick blender), slowly drizzle in the remaining cup of olive oil.
After you’ve added all the oil and the mixture has emulsified, add lemon juice to taste, stirring gently with a spoon to incorporate.
*Remember this is only 5 weeks and we are simply trying to make better lifestyle choices for our health! You will need to cut out some of the things you love –ie. coffee creamer- but it’s temporary and you may be surprised with how great you feel that you won’t want to add them back into your daily diet.
*Drink plenty of water but if you need something flavored try unsweetened iced tea (Tejava is the best) or LaCroix sparkling water.
*Be sure to eat FAT. Avocado (guacamole), nuts, coconut etc to keep you full and satiated.
*Trader Joe’s has TONS of economical meals and snacks that are whole food friendly.
*Don’t skimp on the protein! Support your efforts in the gym and feed your muscles.
*Be prepared. Have fruits, veggies, meats, nuts, eggs etc prepped and on hand for those times you find yourself pressed for time and starving.
Some great resources:
Breakfast: eggs, avocado, fruit, bacon or sausage (the cleanest version you can get), veggie scrambles, smoothies (limited), plain oatmeal with fruit and almond butter.
Lunch: grilled meats (leftovers), veggies, fruit, almonds, pistachios, dried fruit w/o added sugar, salads with homemade dressing.
Dinner: grilled/baked meats, veggies, salads with homemade dressing, bunless burgers with bacon, avocado etc., roasted potatoes
Snacks: handful of nuts, apple w/ almond butter, piece of fruit, hard boiled eggs, clean jerky, clean deli meat, fruit leather, cut up veggies.
**Be creative and adapt your usual recipes to make them compliant!**
Rules for the challenge:
*Challenge will run from 1/20-2/24
*Buy in is $30 cash. Must be paid by 1/22
*Must be weighed and measured 1/16-1/22
*You can follow any plan you’d like-WW, paleo, Whole30, Keto, counting macros, intermittent fasting, etc – but you MUST eat from the whole foods list provided!
*Winner will be the person(s) with the most points (daily/weekly points + weight and inches lost). The daily/weekly points will get you pretty far so don’t miss out on those!
*Point system for progress tracking is as follows:
*Workouts-1 (max of 5 WODs per week…rest is important)
*Compliant meals that followed food list-3 (1 for ea meal)
*Checking into the gym on social media-1
*Getting 7+ hours of sleep-1
*Drinking ½ your body weight in ounces of water each day (80-90 oz max)-1
*Bonus: active recovery activity-hiking, biking, walk for distance, outdoor run, yoga, ROMWOD-must be a legit form of active recovery! Pushing your cart through Costco does not count! – 1 bonus point
Total possible points for each day is 7. With a bonus point of 1 (max of 3 bonus points per week).
**each Sunday you must report your weekly point score via email at firstname.lastname@example.org to be tallied at the end of the challenge. Inches and pounds are only PART of your score. The lifestyle changes in food choices and exercise/recovery make up the most points.