The Challenge Menu below shares what to eat today. If you have a busy day and can’t prepare the meals, the Busy Day Plan provides substitutions and alternatives to keep you on track.

Challenge Menu

Take me to the Day 14 Recipes

 

Busy Day Plan

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Day 14 Tips

• Despite being high in lactose, many people who are lactose intolerant can tolerate full-fat yogurt (regular or Greek) just fine because yogurt contains probiotics that help digest the lactose. Avoid low-fat yogurts because they often contain added sugar or sweeteners.
• Tomorrow starts the final week of the challenge! Make sure you have the groceries you’ll need and discover recipes that can be made ahead of time here.

 

The Challenge Menu below shares what to eat today. If you have a busy day and can’t prepare the meals, the Busy Day Plan provides substitutions and alternatives to keep you on track.

Challenge Menu

Take me to the Day 15 Recipes

 

Busy Day Plan

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Day 15 Tips

• Congratulations! You’ve completed two weeks of your three-week challenge! Because of your low-carb/high-fat diet, your body is becoming more efficient at using fat as energy.
• It Makes Sense to Use Fat as Fuel! Did you know that your body can only store a few days’ worth of sugar, but it has many weeks of energy stored in body fat? There are roughly 2,000 calories of sugar (glycogen) stored in the body, but there are more than100,000 calories stored in fat (Eberle).
• Tomorrow’s Challenge Menu includes some recipes that can be made ahead of time. If tomorrow’s schedule is busy, consider making the Sausage & Sauerkraut Casserole and Chocolate Peanut Butter Fat Bombs tonight!

Reference:
Eberle, S.G. (2014). Endurance Sports Nutrition (3rd Edition). Human Kinetics

 

The Challenge Menu below shares what to eat today. If you have a busy day and can’t prepare the meals, the Busy Day Plan provides substitutions and alternatives to keep you on track.

Challenge Menu

Take me to the Day 16 Recipes

 

Busy Day Plan

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Day 16 Tips

• Can bacon be healthy? Bacon (as well as sausage) is a high-fat meat that can be included as part of a healthy, nutrient-rich diet. Ideally, look for uncured bacon that is free of antibiotics and hormones and has no added sugar or nitrates. We suggest looking in your grocery store for brands like Applegate Uncured Bacon.
• For a quick start to your day tomorrow, make the Spinach & Bacon Egg Cups tonight!

 

 

The Challenge Menu below shares what to eat today. If you have a busy day and can’t prepare the meals, the Busy Day Plan provides substitutions and alternatives to keep you on track.

Challenge Menu

Take me to the Day 17 Recipes

 

Busy Day Plan

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Day 17 Tips

• By following today’s Challenge Menu, you’ll be getting 73% of your daily calories from healthy fats and only 11% of your calories from carbs. That puts your diet in the ketogenic range. Would you like more ketogenic meal plans? You’ll find them in our Coaching Course! Keep your momentum going and learn how to take advantage of our customer discount for the Coaching Course here.

 

 

The Challenge Menu below shares what to eat today. If you have a busy day and can’t prepare the meals, the Busy Day Plan provides substitutions and alternatives to keep you on track.

Challenge Menu

Take me to the Day 18 Recipes

 

Busy Day Plan

Learn More about the Busy Day Plan

Day 18 Tips

• Fruit contains a variety of healthy antioxidants and micronutrients, but it also contains fructose, which is a type of sugar that can make weight loss challenging if you have a slow metabolism. While the idea of limiting fruit may be unwelcome news, you may not need to abandon fruit completely. Berries are low-glycemic fruits and therefore a good fruit choice for someone with a slower running metabolism.
• Does tomorrow’s schedule look hectic? Consider making tomorrow’s dinner entree tonight. View the recipe for Salsa Meatloaf Burgers

 

 

The Challenge Menu below shares what to eat today. If you have a busy day and can’t prepare the meals, the Busy Day Plan provides substitutions and alternatives to keep you on track.

Challenge Menu

Take me to the Day 19 Recipes

 

Busy Day Plan

Learn More about the Busy Day Plan

Day 19 Tips

• Insulin resistance is a condition in which your cells no longer respond as they should to insulin making it hard for your body to utilize glucose (i.e. blood sugar). It is a common condition in those who have a history of being overweight and eating a high-carb diet, and it is one of the most common barriers to weight loss. A low-carb/high-fat diet is an ideal diet if your body is insulin resistant. If you’d like to keep your weight loss progress going after the challenge, upgrade to our Coaching Program where you’ll get additional low-carb and keto meal plans.
• Tomorrow’s dinner will be made in a slow-cooker (i.e. crockpot). Get a head start by gathering your ingredients tonight! View the recipe for Slow Cooker Skirt Steak

 

 

The Challenge Menu below shares what to eat today. If you have a busy day and can’t prepare the meals, the Busy Day Plan provides substitutions and alternatives to keep you on track.

Challenge Menu

Take me to the Day 20 Recipes

 

Busy Day Plan

Learn More about the Busy Day Plan

Day 20 Tips

• Real maple syrup is made from the sap of maple trees. It contains some vitamins and minerals, but it is high in sugar. That high sugar content makes it a poor choice on a low-carb diet.
• Agave nectar or agave syrup contains a very high amount of fructose, and unlike fruit, agave doesn’t have fiber to counteract the fructose. So, even though agave is a natural sugar, you’ll be happiest with your weight loss results if you avoid it.
• Do you have your next step set? Tomorrow is the last day of your 21-Day Challenge. Sign up for the Coaching Program today and keep your momentum going strong. Click here for the customer discount offer.