20-Day Fitness Challenge
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- Erika Johns
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1 20-Day Fitness Challenge Nutrition Plan Day 1! Eggs and Fruit - 2 eggs, any style - 2 slices turkey bacon - 1/2 cup melon! Grilled Chicken Salad - grilled chicken on salad (Men: 5-6oz chicken; Women: 3-4oz) - diced half tomato - four baby carrots - 1/4 cup sprouts of any kind - fat free salad dressing or balsamic vinaigrette - celery with 1/2 tablespoon peanut butter - 4 raisins Day 2! Egg and Turkey Omelette - 2 egg and bacon omelette - 2 slices turkey bacon, cut and diced! Grilled Tilapia and Vegetable - Grilled / Baked Tilapia (Men: 5-6oz; Women 3-4oz) - Cup of steamed broccoli! - 6oz Greek yogurt (individual serving sizes sold in stores)
2 Day 3! Cheddar Cheese omelette - 2 eggs beaten - 2 tablespoons non-fat milk - 1oz shredded low-fat cheddar cheese - 1/4 cup salsa! - Tuna steak (Men: 5-6oz; Women: 3-4oz) - 8oz Tomato soup - Two crackers Day 4! Spinach, Mushroom, Cheese omelette - 2 beaten eggs - 1/4 cup mushrooms - 1/4 cup chopped spinach leaves - 1oz non-fat cheese! (*salt & pepper to taste) - 1/2 grapefruit! Low-carb Ground Sirloin Burger [bun-less] (Men: 6oz; Women: 3oz) - 1/2 teaspoon mustard - 2 large iceberg lettuce leaves - 1/2 sliced tomato! - 1 slice onion (optional) - 1 Banana
3 Day 5! Scrambled Egg Burrito - 1 egg scrambled - 1 2oz patty of turkey sausage - 6-inch, low carb, whole wheat tortilla - 1 tbsp green chile or salsa - Grilled chicken (Men: 5-6oz; Women: 3-4oz) - 5-spears of asparagus - 1 navel orange Day 6! Blueberry Oatmeal - 1 serving oatmeal - 1/2 cup blueberries! Cobb Salad - 2 cups mixed greens - 1/2 cup cherry tomatoes - 1/2 cup avocado - 1 slice turkey bacon, diced - sliced chicken (Men: 6oz; Women: 3oz) - 1 hardboiled egg, sliced - 2 tbsp non-fat blue cheese dressing - 1 cup cottage cheese - 1/2 tomatoes, diced - 1/2 cucumbers, diced - garlic pepper (to taste)
4 Day 7-1/2 cantaloupe (cleaned and peeled, fill center with 1/2 cup cottage cheese)! Tuna Salad - 1 3oz can tuna - 1 tbsp chopped onion - 1/4 cup chopped celery - 1 tbsp sliced almonds - 1 tbsp fat-free mayo - 1 tsp lemon juice - 1 tomato sliced - 2 romaine lettuce! (*combine ingredients, serve on lettuce leaves)! Turkey Lettuce Wraps - 3oz sliced, skinless turkey breast - 4 romaine lettuce leaves - 1oz low-fat cheddar - 1/4 cup cole-slaw - salt and pepper to taste! (*combine ingredients, serve on lettuce leaves) Day 8! Waffle and Strawberries - 1 wholegrain waffle - 5 sliced strawberries! Shrimp salad - Shrimp: boiled or grilled (Men 5-6oz, Women: 3-4oz) - 1 cup mixed greens - 1/2 cup sliced avocado - 2 tbsp nonfat French salad dressing! Roast Beef Lettuce Wrap! - Sliced Roast Beef (Men: 6oz; Women: 3oz) - 3 large slices iceberg - 1 tbsp chopped onion
5 - 1 tsp horseradish - 3 slices tomato Day 9! Wrap - 2 eggs, scrambled - 2 sliced turkey bacon - 1oz shredded cheese - 2 tbsp salsa wholewheat tortilla! Low-carb turkey burger [bun-less]! - Turkey burger (Men: 6oz; Women: 3oz) - 1/2 teaspoon mustard - 2 large iceberg lettuce leaves - 1/2 sliced tomato! - 1 slice onion (optional) - 6oz Greek yogurt (individual serving sizes sold in stores) Day 10! Oatmeal with Fruit - 1 serving oatmeal - 1/2 banana, sliced - 1/2 cup strawberries, sliced! Turkey and Spinach Salad - Turkey (Men: 6oz; Women: 3oz) - 2 cups baby spinach - 1/2 Granny Smith apple, sliced or diced - 1/2 nonfat vinaigrette! Tuna Salad and Crackers
6 - 1 3oz can tuna - 1 tbsp chopped onion - 1/4 cup chopped celery - 1 tbsp fat-free mayo - 1/2 tsp mustard - 6 low-fat wholewheat crackers! (*combine ingredients, serve on crackers) Day 11-2 hardboiled / poached eggs - 2 oz turkey sausage - 1/2 grapefruit! Grilled Chicken Salad - Grilled Chicken (Men: 5-6oz; Women: 3-4oz) - 2 cups mixed greens - 1/2 tomato, sliced - 1 slice turkey bacon, chopped! - Sirloin Steak (Men: 5-6oz; Women: 3-4oz)! - 1 cup cauliflower Day 12 - Baked Cod (Men: 5-6oz; Women: 3-4oz)! - salt and pepper to taste - whole squeezed lemon! Mixed Fruit - 1/2 banana - 1/2 cup blueberries - 1/2 cup strawberries
7 - 10 red grapes! - Baked Chicken (Men: 5-6oz; Women: 3-4oz)! - 2 cups sautéed spinach (flash fry in pan with 1 pad butter, 1 juiced lemon) Day 13! Oatmeal with Fruit - 1 serving oatmeal - 1/4 cup raisins! - Tuna Steak (Men: 5-6oz; Women: 3-4oz) - 1 cup mixed, steamed veggies! Baked Tilapia! - Tilapia filet (Men: 5-6oz; Women: 3-4oz) - salt and pepper to taste - 1 squeezed lemon Day 14! Mushroom and Sausage Omelette - 2 eggs, beaten - 1/2 cup mushrooms - 2oz turkey sausage! Low-carb turkey burger [bun-less]! - Turkey burger (Men: 6oz; Women: 3oz) - 1/2 teaspoon mustard - 2 large iceberg lettuce leaves - 1/2 sliced tomato! - 1 slice onion (optional)! - 6oz Greek yogurt (individual serving sizes sold in stores)
8 Day 15-1/2 banana, sliced - 5 strawberries, sliced - 1/2 cup blackberries - 10 green, seedless grapes! Mixed Nuts - 5 almonds - 5 walnuts - 5 cashews - Grilled chicken (Men: 5-6oz; Women: 3-4oz) - 5-spears of asparagus Day 16! Farmer s Oatmeal - 1 standard serving size oatmeal - 10 blueberries - 5 strawberries - 10 raisins! Ground Turkey Burrito - 4oz ground turkey whole wheat tortilla - 1/2 avocado sliced - 2 tbsp salsa - 1 tbsp green chile! - 6oz Greek yogurt (individual serving sizes sold in stores) - 1 banana
9 Day 17! Fruit and Cheese - 1/2 cantaloupe - 1/2 cup non-fat cottage cheese - 1/2 cup pineapple wedges! Tuna Salad - 1 3oz can tuna - 1 tbsp chopped onion - 1/4 cup chopped celery - 1 tbsp sliced almonds - 1 tbsp fat-free mayo - 1 tsp lemon juice - 1 tomato, sliced - 2 romaine lettuce! (*combine ingredients, serve on lettuce leaves)! Turkey Lettuce Wraps - 3oz sliced, skinless turkey breast (Men: 6oz; Women: 3oz) - 4 large iceberg lettuce leaves - 1oz low-fat cheddar cheese - 1/2 cup coleslaw! (*combine ingredients, serve on lettuce leaves, salt and pepper to taste)! Day 18! Pancake and Fruit pancake - 4 sliced strawberries - 1/2 banana, sliced! (lightly dashed with powdered sugar, optional)!! Shrimp Salad - Shrimp (Men: 6oz; Women: 3oz) - 1 cup mixed greens - 1/2 cup sliced avocado
10 - 2 tbsp nonfat French salad dressing! Roast Beef Lettuce Wrap! - Sliced Roast Beef (Men: 6oz; Women: 3oz) - 3 large slices iceberg - 1 tbsp chopped onion - 1 tsp horseradish - 3 slices tomato Day 19! Wrap - 2 eggs, scrambled - 2 sliced turkey bacon - 1oz shredded cheese - 2 tbsp salsa wholewheat tortilla!!!!! Mixed Nuts - 5 almonds - 5 walnuts - 5 cashews! Boneless Turkey Burger! - Turkey burger (Men: 6oz; Women: 3oz) - 1/2 teaspoon mustard - 2 large iceberg lettuce leaves - 1/2 sliced tomato - 1 slice onion (optional) Day 20! Strawberry Oatmeal! - 1 standard serving size oatmeal - 5 strawberries!
11 ! Turkey and Spinach Salad - Turkey (Men: 6oz; Women: 3oz) - 2 cups baby spinach - 1/2 Granny Smith apple, sliced or diced - 1/2 nonfat vinaigrette! - Steak (Men: 8oz; Women: 6oz) - 6 spears asparagus - 2oz steamed broccoli
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