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    Challenge Cheat Sheet

    Uploaded by

    Nithya Selvaraj
    The document provides a 7 step daily challenge cheat sheet for fasting. It involves skipping breakfast, drinking black coffee or green tea during the fasting window, and having two meals within an 8 hour eating window consisting of protein, fats, carbs and veggies. Food suggestions are also provided, focusing on whole foods and limiting processed foods.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Challenge Cheat Sheet

    Uploaded by

    Nithya Selvaraj
    34 views2 pages
    The document provides a 7 step daily challenge cheat sheet for fasting. It involves skipping breakfast, drinking black coffee or green tea during the fasting window, and having two meals within an 8 hour eating window consisting of protein, fats, carbs and veggies. Food suggestions are also provided, focusing on whole foods and limiting processed foods.

    Original Description:

    Challenge yourself

    Original Title

    CHALLENGE CHEAT SHEET

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    © © All Rights Reserved

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    The document provides a 7 step daily challenge cheat sheet for fasting. It involves skipping breakfast, drinking black coffee or green tea during the fasting window, and having two meals within an 8 hour eating window consisting of protein, fats, carbs and veggies. Food suggestions are also provided, focusing on whole foods and limiting processed foods.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    34 views2 pages

    Challenge Cheat Sheet

    Uploaded by

    Nithya Selvaraj
    The document provides a 7 step daily challenge cheat sheet for fasting. It involves skipping breakfast, drinking black coffee or green tea during the fasting window, and having two meals within an 8 hour eating window consisting of protein, fats, carbs and veggies. Food suggestions are also provided, focusing on whole foods and limiting processed foods.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    the challenge cheat sheet

    (Follow this guide step 1 - 7 each day)

    1. SKIP BREAKFAST
    Breakfast is not the most important meal
    of the day. Skip it and move on to Step 2.

    2. DRINK BLACK COFFEE/GREEN TEA


    Consume black coffee until you break your fast.
    (2 cups maximum)

    3. (16) Hour Fasting Window


    Start eating 16 hours after you last evening meal.
    Will break the fast between 12-2pm.

    4. MEAL 1
    Your first meal should consist of lean protein and
    healthy fats. (No carbs. veggies are okay)

    5. GREEN TEA
    Drink green tea and water throughout
    the rest of the day.

    6. MEAL 2
    Should consist of protein, carbs and veggies. From real
    food (no junk).

    7. Meal 3: Same as Meal 2


    Eat lightly for meal 1 and feast in evening.
    Fruit is allowed as snack between meals.

    EXAMPLE EATING SCHEDULE


    FAST MEAL 1 SNACK MEAL 2 FAST
    (06:00a - 12:00p) (12:00p - 12:30p) (3:30p - 4:30p) (6:30p - 8:00p) (8:00p - 06:00a)
    PROTEIN, FATS FRUIT, LEAN PROTEIN, CARBS
    Water + Coffee & VEGGIES PROTEIN, NUTS & VEGGIES Water

    **This is an example meal plan. You can and should tweak this eating schedule to fit your life better. All that matters
    is that you fast for 16 hours and have an 8 hour eating window.**
    Food Suggestions
    GOLDEN RULES
    VEGGIES/FIBER
    1. Just eat REAL FOOD.
    2. If it's processed skip it. Artichoke
    Asparagus
    3. Drink 1 Gallon of water each day. Beans
    4. Meals can be big. You will most likely have around Beetroot
    Broccoli
    1-3 meals during eating window.
    Brussel Sprouts
    Cabbage
    PROTEIN Carrots
    Cauliflower
    Chicken Breast Celery
    Chicken Thighs (Skin Removed) Chillies
    Turkey Breast Collards
    Turkey Thighs (Skin Removed) Corn
    Beef Mince (<10% Fat) Cucumber
    Beef Steaks (Fat Removed) Garlic
    Beef Fillet Greens
    Beef Brisket Ginger
    Beef Roasting Joint (Fat Removed) Herbs
    Lamb Steaks (Fat Removed) Mushrooms
    Lambs Neck Fillet Kale
    Lamb Leg (Fat Removed) Lettuce
    Lamb Shoulder (Fat Removed) Okra
    Pork Steaks (Fat Removed) Onions
    Pork Chops (Fat Removed) Peas
    Pork Tenderloin Fillet Peppers
    Shrimp Radish
    White Fish (All Sources) Snap
    Shellfish (All Sources) Peas
    All Fish - Tuna, Cod, Salmon, Tilapia Spinach
    Mackerel Tomatoes
    Sardines Soybeans
    Herring Spring mix (salad mix)
    Anchovies
    Eggs
    Ground Turkey
    Ground Beef

    CARBOHYDRATE FATS
    Potatoes (All Varieties) Extra Virgin Olive Oil
    Rice Extra Virgin Coconut Oil
    Oatmeal Nut Oils
    Yams Butter
    Pumpkin Hard Cheeses
    Turnips Full Fat Yoghurt
    Butternut Squash Full Fat Milk
    Oats Nuts
    Quinoa Seeds
    Beans Nut Butters
    Lentils Avocados
    Chickpeas Olives
    Any kind of fruit Eggs

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