We all lead extremely busy lives which can make it hard to follow a whole food diet. When we think of whole foods, we tend to think about hours of meal prep and expensive foods. This 14 day whole food diet challenge is going to simplify your life and your diet while making you feel incredible!
Foods List
Carbohydrates
Oats
Sweet Potatoes
Brown Rice
Wild Rice
Quinoa
Beans
Legumes
Protein
Chicken Breast
Turkey Breast
Ground beef/chicken/turkey (93/7)
Egg Whites
Eggs
Salmon
Tilapia
Cod
Haddock
Tuna
Sirloin Steak
Flank Steak
Fats
Avocados
Almonds
Walnuts
Sunflower Seeds
Pecans
Pistachios
Peanut/Almond Butter (Teddies or another kind where the ingredients are JUST peanuts or JUST almonds)
Olive Oil
Coconut Oil
Flax Seeds
Chia Seeds
Herbs and Spices
Any herbs and spices that you want, just make sure that they are salt free!!
Fruits and Veggies
Spinach
Kale
Broccoli
Bell Pepper
Carrots
Onions
Squash
Zucchini
Tomatoes
Brussel Sprouts
Berries
Oranges
Bananas
Pineapple
Why These Foods?
As you may have noticed when reading through this list, it is naturally gluten (except the oats) and dairy free. I am not saying that you should never eat gluten or dairy, I know it eat them regularly, but sometimes it is good to take a break from them. All of the foods listed above are easily digested by your system, and the amount of fiber many of these ingredient possess will leave you nice and full. The 14 day whole food diet challenge is not a starvation challenge. In fact, it is the complete opposite. Focus on filling your days with the foods listed above and you will find a new level of health.
Supplements
I regularly use a multivitamin, fish oil, and whey protein for my supplementation. During the 14 day whole food diet challenge, I am going to drop the whey protein but continue to use the multivitamin and the fish oil. I recommend that the only supplements that you take during these 14 days is a multi and fish oil. I also recommend not eating things like granola bars, protein bars, or any other supplemental “quick” foods during this challenge.
Tracking
During this challenge, I am going to recommend that you don’t think about tracking calories, macros, or anything else. These 14 days should truly be focused on fueling your body with clean, whole foods. Because you will be taking in a significant amount of fiber and protein, you will probably feel full for a while after you eat. Just listen to your body, stop eating when you are full, and grab some food when you are hungry.
Water
Really focus on pounding the water into your body during these 14 days. The more hydrated your body is, the better it will feel. Shoot for at least 100 ounces of water per day.
Working Out
This is NOT a detox/deprivation challenge, so hit the gym hard. Fueling your body with these whole foods will give you more energy, so give those workouts all you have.
Sample Day
Meal 1
2 eggs
2 egg whites
Handful chopped bell peppers
1/2 cup oatmeal
1/2 banana
Meal 2
Palm sized piece of chicken
1/2 cup wild rice
2 cups broccoli
1 tsp coconut oil
Seasonings
Meal 3
Turkey Muffins (click on link for recipe)
Orange
Meal 4
Slow Cooker Steak Fajitas (click on link for recipe)
1/4 Avacado
1/2 cup brown rice
Meal 5
Small handful almonds
1/2 cup berries
This is just a sample meal plan, so take the foods list above and make it yours! If you want chicken and sweet potato for breakfast, go for it! This challenge is really designed to help you look at food differently and pare down all of the crazy information out there on healthy/clean eating. If you stick to the foods list above, you will notice a huge difference in the amount of time that you meal prep and how your body feels!
Do you have any whole foods recipes that you love? Drop them in the comments so I can check them out!
