FRUIT & VEGGIES TWO WEEK CHALLENGE!!!!!

CHALLENGE WILL RUN TWO WEEKS!!!

Note:Use MCT Oil throughout the day to avoid being hungry and getting lightheaded.

3/19 THRU 4/1

ESSENTIALS:

Omega 3 Fish Oil @ 1500 mg’s per day, • Vitamin D- ‐3 @ 1000 mg’s per day *Garden of Life Raw Fiber, can be found at Vitamin Shoppe

ALLOWED VEGGIES: 3 OUNCES EQUAL 1 SERVING 

• asparagus 8 stalks • beans (all) ½ cup • broccoli 1 cup • cabbage ½ cup • celery 2 stalks • garden beans ½ cup • garlic • kidney beans ½ cup • lettuce 2 cups • mushrooms ½ cup • onions ½ onion • peppers ½ cup • spinach 2 cups • squash ½ cup • bitter melon 1 cup * Kale (Steamed only) Collard Greens

ALLOWED FRUIT: 3 OUNCES EQUAL 1 SERVING

apples • blueberries Fresh • *fresh cherries • *grapefruit • green grapes • orange • *pears • *plums • *prunes • raspberries • tomatoes

ONLY NUTS ALLOWED ARE: ALMONDS NO SALT

RECIPE FOR VINEGAR & OIL DRESSING USING MCT: 

 Vinegar and Oil Dressing: 1 tablespoon of MCT Oil, 1 tablespoon of squeezed lime juice, 1 tablespoon of vinegar, ½ tablespoon of sea salt and ½ tablespoon of cayenne pepper (Can also use 1 tablespoon of Braggs Liquid Amino instead of sea salt but not both due to sodium). If Blood Pressure is a concern remove salt and use Ms. Dash

5 MEALS DAILY:

MEAL 1 & MEAL 2= 3 OUNCES OF FRUIT/ 3 OUNCES OF VEGGIES

MEAL 3= 8 OUNCES OF VEGGIES TOTAL (USE MCT HERE.. 3 TABLESPOONS. EITHER DRINK IT.. OR USE AS DRESSING)

MEAL 4 & MEAL 5= 3 OUNCES OF FRUIT/ 3 OUNCES OF VEGGIES PLUS 20 ALMONDS

~~~if opting to do fish with this.... up to 12 ounces TOTAL daily for tilapia~~




**** 2 SCOOPS A DAY OF RAW FIBER DAILY**** 

MAY SPRINKLE ON VEGGIES OR... 

AT BREAKFAST ONLY: 

***Alternative meal 1 – 1  cups of grapes,  cup frozen blueberries or strawberries, 2

cups of water, 2 scoops of organic raw fiber (Garden of Life Brand), 2 tablespoons of

MCT oil, 1 tablespoon of Agave Nector. Blend until smooth and pour over ice. For

smoothie add cup of ice to blender.

THE BEAUTY IN THIS.. IF YOU ARE HUNGRY AND ITS NOT MEAL TIME.. HAVE A 3 OUNCE SERVING FROM THE LIST!!!!!! 

CHALLENGE GUIDELINES:

~SUBMIT STARTING WEIGHT.. NO PIC REQUIRED.... END OF WEEK WEIGHT SHOULD BE DONE SUNDAY MORNINGS AND POSTED TO THE GROUP FORUM ON MFP.

~DAILY.. LOG HOW YOU ARE FEELING.. SOME OF YOUR COMPLICATIONS..AND/OR ANYTHING ELSE YOU FEEL WE SHOULD/WOULD LIKE TO KNOW IN THE GROUP FORUM POST ON MFP. 

~AND LAST BUT NOT LEAST STAY TRUE TO YOU!!!!!! DONT CHEAT YOURSELF!! 

RECOMMENDED EXERCISE: MINIMUM>>>1 HOUR HIIT CARDIO<<<