2019 Nutrition Challenge – Food List and Rules

You should only be eating “real” food—something that has once been living and does not come from a box or container. If it has a long shelf life or it is man made, it is not real food. We suggest purchasing pre-portioned meal trays (like this one here) and you will be allotted 3-4 meals per day, depending on your size.

Approved Food List


Your protein will go in one of the smaller sections of your tray. The leaner, the better.

  • Fish
  • Poultry
  • Beef
  • Eggs
  • Pork


Carbs will go in the other small compartment. Include nutrient-dense carbs, such as…

  • Sweet potato (any potato is allowed but Sweet Potato is preferred)
  • Squash
  • Rice
  • Quinoa
  • Fruit
  • Beans
  • Whole Grain Steel Cut Oats


Your vegetables should be eaten at every single meal. If it’s a vegetable, you can eat it. Simple as that.


You’re allowed one serving of fat per meal. A serving is the size of your thumb.

  • Avocado
  • Nuts and seeds
  • Coconut oil
  • Olive oil
  • Avocado oil
  • Grass-fed butter

Frequently Asked Questions

How many meals per day?

If you are over 165lbs, you are allowed 4 trays per day.

If you are under 165lbs, you are allowed 3 trays per day.

If you are right in that 160-170 range then use your best judgement based on our goals of either losing weight or gaining muscle.

Do I get any cheat days or cheat meals?

Sundays are your cheat/free days. Take this time to relax and add some leniency to your routine, however it’s important to keep your healthy habits and stay on track!

What can I have for pre/post-workout?

If your body composition isn’t exactly where you want it to be, then this is not your top priority, eating real foods are. However, you’re allowed one protein shake per day as your 1 snack, whether it is post workout or between meals when you feel you need a snack. Those that are not looking to drop body fat, but rather to gain muscle we recommend that you also take a 5 gram serving of Creatine per day.

The “What about this” foods:

  • If it’s a vegetable eat it, if it’s meat eat it
  • Only 1 cup of coffee per day
  • No cold cuts or cured meats as they are processed
  • No cheese, yogurt, or dairy are not on approved foods list (dairy is has many inflammatory properties)
  • No breads or grains
  • No almond or coconut flour
  • No canola or vegetable oil
  • No honey, agave, maple syrup or sweeteners of any kind
  • No Rx bars, Quest bars, or any bars
  • Nut butters must have no added ingredients other than salt
  • Up to one cup of unsweetened almond milk per day
  • Up to two tablespoons of grass-fed heavy cream per day
  • Up to two pieces of gum a day
  • Clean bacon is a fat
  • If it’s questionable, then don’t eat it

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