What Should You Eat During the 20 Day ‘Focus’ Challenge ?

First, disclaimer:

I’m not a nutritionist, so really this isn’t a step by step ” what you should eat” during the 20 Day “Focus” challenge. Take the information from this post that you perceive to be useful, do some research, and leave the rest. I’m a believer that most things are relative; and food is one of those things that must be personalized to your goals, your lifestyle, and your body (genetic make-up).

Listen..

I don’t want to tell what to eat; that’s the first step to setting up a flawed view of commitment or transformation. Rather, I’m here to support you in knowing what’s recommended for fueling the body efficiently. You are able to learn, seek out what you need, and create your own meal plan. Trust me and trust yourself. This journey has grace built into it.

 Let’s get into it:

The Basics

Do you remember those food pyramids from grade school? That triangle set up was the foundation to how we ate back then. AND to be honest those proportions are pretty trash when it comes to a fit lifestyle. Presented above is a better organized pyramid.

I don’t know what you’ve heard, but let me tell you that you need carbs and fats, you NEED them okay. Now, I’m not recommending you go to Olive Garden for endless breadsticks or stuffing yourself full of sugar… No. Don’t do that. My support for carbs and fats lies in maximizing the quality of carbs… harmonizing your fats and throwing protein in the mix to support your muscle recovery.  This is where the term “macros” comes from— protein, carbs, and fats are macronutrients. Harmonizing these three is what helps give us energy to power through workouts and the necessary nutrients to repair our bodies from the strain.

How Much should you eat?

For specific nutrition programs like Keto, i’ll defer to Febeh to help you. Check out these links to view her Keto information: For MealsFor Keto Mojo.For Recipes. 

In general though the typical 3-4 meals a day should look something like the below. And actually I’d venture to say cut the whole grains in half and add beans and/or nuts. Then add 2-4 smaller eats in-between the larger meals.

Related image

6-8 meals sounds like a ton. It is. Personally, I try to stick to around 4 (maybe 5 on a good day where I’m not on calls). The most successful way to tackle this though, is to plan your meals. I’m not a big meal-prep person, so I won’t push that; BUT I do advocate for planning in advance ( even if it’s a day a time).

A Sample Grocery Pool

[tabs] [tab title=”Flavor/Seasonings”] Cinnamon
Ginger
Garlic
Onions
Pictsweet Farms® Seasoning Blend Bag (on freezer aisle-veggies section)
Fresh Herbs ( Basil, Thyme, Sage, Chives, ext)
Mrs.Dash Salt Free Seasonings, Blends, and Marinades
McCormick Grill Mates Seasoning
Frank’s Red Hot Wing Sauce
Salsa
Italian dressing
Balsamic vinaigrette
Olive Oil + Salt + Pepper
[/tab] [tab title=”Proteins”] Greek Yogurt
Provolone, Mozzarella, Cheese
Eggs
Liquid Egg Whites
Skinless Boneless Chicken Breast
85% or Higher Lean Ground Turkey
85% or Higher Lean Ground Beef
Buffalo
Fish: Cod, Flounder, Wild Salmon Tilapia. Steak. Canned Tuna
Turkey Bacon or Sausage
Pork Tenderloin [/tab][tab title=”Veggies/Fruits”] Broccoli
Asparagus
Cauliflower
Greens:Spinach, Kale, Spinach, Lettuce, ect
Brussels Sprouts
Edamame
Soybeans
Green beans
Strawberries
Baby Carrots
Tomatoes
Avocados
Bananas
Apples
Berries- strawberries, blueberries, ect.
Assorted Peppers
Citrus – lemons, oranges, ect
[/tab][tab title=”Grains/Carbs”] Wheat Bread (Fiber-rich or 100% whole)
Multigrain, 15 grain
Ezekiel or sprouted bread
Oatmeal (not pre-flavored)
Steel Cut Oats
Brown/White/Wild Rice
Brown Rice Pasta/Wheat Pasta
Sweet Potatoes
Russet potatoes
Quinoa/Couscous [/tab][tab title=”Nuts”] Almonds
Peanuts
Pistachios
Walnuts
Cashews
Natural Peanut/Almond Butter [/tab][tab title=”Drinks”] Water
Coffee
Unsweet Tea (use an alternative sweetener to ween yourself off the sweet tea)
Green Tea & all the assortments of hot teas.
Diet Sodas (set boundaries)
Flavored Sparkling Water (soda alternative)
Sugar free Red Bull (limit yourself!)

[/tab] [/tabs]

These lists aren’t exhaustive, but combined knowledge from the strict NPC nutrition list I was on  and the less strict day to day living.

Example Recipes/Meals

There are a few recipes floating around on this website and the performance tempel IG for meals, like:  Pan-Seared Blackened Salmon, Avocado Spread (for toast, veggie dipping, and more), Loaded Habanero Chicken Wrap and a yummy Yogurt Protein Shake. There’s A TON of recipes out there on the web that are bursting full of flavor and not boring. But I’m going to include some quickies below too:

Breakfast: Protein Pancakes: 

  •  + 1/2 cup of Liquid Egg Whites or 3 egg whites
  • + 1/4 cup of dried Quaker Oatmeal
  • + 1 Banana.
  • Add cinnamon or Splenda to enhance taste.

Mix in blender to make a batter like consistency. Make either pancakes or waffles. Top with 1/3 cup of Strawberries/Fruit of choice OR your favorite sugar-free syrup.

Lunch: Quick BLT Sammich ( that’s code for sandwich) 

    • Slice of provolone
    • 2 Slices of bread (duh)
    • Pan fried Turkey Bacon
    • Romaine Lettuce
    • Garlic powder, salt, pepper, oregano
  • Sliced tomatoes

Dinner: Hot Wings, celery and Baked Sweet Potato

    • Boneless skinless chicken wings ( my homie says you come out cheaper buying the wings and cutting them versus buying drumettes)
    • Season wings with salt, pepper, or seasoning blend
    • Preheat oven to 375 degrees and bake for 10-15 minutes.
    • Cover wings with Frank’s Wing Sauce
    • Broil for 10 or 11 minutes, flip over and broil for another 10 or 11 minutes. ( make sure they are done on the inside)
    • If wings are not done, turn off broil and bake until fully cooked.  Take wings out and let them rest and cool.
    • Full a large bowl with water, cut sweet potato in half and place inside water; microwave for 8-10 minutes until desired softness is reached.
  • Cut celery and serve.

Grace Not Guilt

Do not guilt yourself through this journey. Give yourself grace. If you happen to be on the run and need to grab some Chic Fil A , do it. If your office is having a holiday party and open bar is up and running, have a drink or a glass of wine. There’s no pressure here. Eat how you need to eat because you love yourself, not because you hate your body.

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