LEVEL 1: THE FOUNDATION

The Level 1 is ideal for those who have never taken part in our nutrition challenges before  as well as for those who simply want to reset the system. 

Those who take part will see an improvement in their energy levels and overall well being. Weight loss is almost always a result but we do not put this at the focus or set this as the purpose. Improving our health and well being is the intention of this level of the challenge. 

You should take part in this challenge if you want to see how certain foods impact your mind and your body. Understanding this is what will set us up to make wise choices for the rest of our lives. 

The cost is $30 for 5 Weeks. Before and After photos, measurements and weight will be recorded by a coach. Food logs will be submitted weekly and feedback will be given each time. 

Basics:

  • Eat 3 meals a day
  • Eat 2 snacks a day
  • Eat Lean Meat, and vegetables, with quality oils or butter and sea salt every meal
  • Limit Fruit and Starch Consumption (details below)
  • Vegetables take up 2/3rds of your plate, while meat and fat (oils, butter, avocado, nuts and seeds) take up 1/3 of your plate at every meal.
  • Snacks are small meals (carrots and almonds, 1/2 a turkey patty, etc.)
  • Drink water and black coffee
  • Follow these guidelines Monday-Saturday morning

 

Eat this:

MEAT

Grass Fed, Humanely raised animal protein is the top tier choice. This includes any wild game, beef, free range chickens, and wild caught fish. 

 

Lean meat is also an option. Turkey and beef can be purchased with a 90/10 lean to fat ratio or better (93/7 and 99/1). We consider chicken breast to be lean as well.

 

Fish/Seafood are also encouraged. Tuna and salmon are incredibly valuable to our diet. (No bottom feeders: catfish, crawfish, etc. Remember, “You are what you eat eats.”). 

 

Eggs are an option as well. Eat the yolk. Try to find free range organic. And eat more than 1 at a time. 

 

Twice Weekly Grocery List:

2 Packages of 90/10 Beef Patties

2 Packages 90/10 Turkey Patties

1 Package Skinless Chicken Breast

4 Cans Wild Caught Tuna

1 Dozen Eggs

 

VEGETABLES(THIS DOES NOT INCLUDE STARCHES: POTATOES, SQUASHES, RICE)

The classic vegetables your mother forced you to eat as a child need to be a large part of your daily food intake. We love green but we absolutely want to have variety by including other colors. Spinach, broccoli, cauliflower, brussel sprouts, bell peppers, and carrots are our favorites. 

 

Eat these vegetables with every main meal if possible. Breakfast proves to be a challenge at times but you are able to add those veggies to your lunch if necessary. 

 

Vegetables take up the most space in our daily intake of food. 

 

Twice Weekly Grocery List:

2 Heads of Broccoli

1 Package Brussel Sprouts

1 Head of Cauliflower

1 Large Container of Baby Spinach

2 Red Bell Peppers

1 Large Bag of Baby Carrots

 

1 SERVING OF FRUIT (on occasion)

Remembering that fruit still contains sugar, we are careful to get the most bang for our buck when we decide to eat fruit. Raspberries, blackberries, blue berries, bananas, apples, and cherries are our top choices. 

 

Limit fruit to one serving per day. Fruit is not a necessity but it does add flavor. I often forgo the fruit in my day but if you want it just keep it in moderation. A handful of berries, 1 apple, or 1 banana. Ideally this would be consumed post workout. 

 

Twice Weekly Grocery List:

2 Containers of Raspberries

2 Containers of Blackberries

 

STARCH

Consumption of starch is limited to immediately before or after you workout (2 hour window on both sides). Starch includes all types of potatoes, rice, and all types of squash. 

 

Starches are packed with carbohydrates. On days of intense activity this is incredibly important as carbohydrates are what we need for recovery and rebuilding of muscle (yes, alongside protein). 

 

On less active days starches will just sit unused in our system. A person who is working out less than 4x per week should shift their focus away from starches and focus on normal vegetables. 

 

Twice Weekly Grocery List:

4 Sweet Potatoes

1 Large Container of Rice

 

WHAT TO COOK WITH

Cooking should be done with high quality oils and butters or ghee. Olive oil, coconut oil, and avocado oil are our top choices. And Kerrygold Grass Fed Irish Butter is our go to as well. Use these in moderation as we do not need to be bathing our system in fat. But it is important to understand the dietary fat associated with these products are responsible for so much of our health and well being. Hormone creation and balance is all due to the presence of dietary fat. And the absorption of many vitamins and minerals requires the presence of dietary fat as well. So do not avoid the good oils or butter. 

 

Sea salt is also welcomed, along with other dry seasonings. Unless you have a medical condition related to sodium, we do not limit the dry seasonings we are able to use. 

 

Twice Weekly Grocery List:

Cold Pressed Olive Oil

Unrefined Coconut Oil

2 Bricks Kerrygold Butter

1 Grinder Pink Himalayan Sea Salt

 

WHAT TO DRINK

Water, black coffee, black tea (iced/hot), Coconut Water (limit the additives), Unsweeteend/Unflavored Almond Milk.

 

The majority of your beverages should simply be water. Throw some sea salt in there to help with hydration. Drink lots of water! 

 

Your coffee is no to be cream and sugar free. Flavor dyed beans are acceptable (french vanilla coffee grounds). Unsweetened/unflavored almond milk can be used in place of creamer. 

 

Twice Weekly Grocery List:

Large Bag of Ground Coffee

Water Bottle for all of the Water

 

For more information regarding our approach to nutrition check out our other posts The Starting Point and The Pre-Requisite.