Real Food Challenge Prepwork Day 1

It’s prepwork time, let’s get started!

The first thing we need to do is get your house in order. In other words, it’s time to clean out the pantry, go shopping, and cook!

Clean out the pantry (and the fridge and your freezer too!)

It’s time for a clean start and that involves a bit of…cleaning!

Here’s a little secret: We do not have self-control. The solution? Don’t have tempting foods in the house.

Your first task: Remove the bread, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, artificial sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined, packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need crackers and Goldfish. They might actually be healthier if YOU are healthier!

Go Shopping

Now it’s time to fill your cupboards with food that will support your goals.


Ideally these options are grass fed or wild caught. If you cannot find those should you eat a bagel? No! Conventional options are fine. Beans and rice do NOT count.

Land: Beef, pork, lamb (and elk, bison, etc)

Sea: Trout, salmon, shrimp, crab…you know, fishy type stuff!

Air: Chicken, turkey, duck, ostrich. I know, ostrich is flightless, don’t get cheeky.

Round things out with some good quality bacon, pastured eggs and chicken apple to help you with breakfast on busy days.


Ideally these are local and organic, but again, this should not be a deal breaker. Our local mega food chain actually has the best produce outside of the farmers market, and at an amazing price. Shop with the season, which typically means what is on sale. When buying your veggies try to get a wide variety of colors.


Limit fruit to 1 serving per day if fat loss is your goal. A serving is not a whole watermelon.

If you want to screw things up and not make progress, eat all the fruit you want, it’s your nickel, ride the ride as you like. In order of preference: Berries, melons, citrus, apples, pears.

Bananas, papayas and mangoes are great for athletes post workout but dodgy for folks who want to lose weight.


Olive oil (extra virgin), coconut, avocado (oil and whole), macadamia (whole and oil), almonds, walnuts. If fat loss is a goal limit nuts to 30-60 grams per day.

Odds and Ends

Marinara sauce, herbs, spices – curry powder, garlic, ginger, cilantro, garam massala, chili powder, black pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to keep your cooking lively. Stock up on espresso, teas and mineral water as these are your beverages of choice.


Now it’s time to get cookin!

The majority of your meals look something like this:

• 100-200 grams of lean protein such as chicken, lean beef, turkey, pork loin or seafood.

• Several servings of vegetables, either raw, steamed, or lightly cooked. It should be as crispy as possible.

•Finally, round out the meal with good fats from Avocado, olive oil, coconut oil, or a handful of un-salted nuts such as almonds, pecans, macadamias or walnuts.


•Protein every meal
•3-4 meals per day
•Limit fruit to 1 serving if fat loss is a goal
•Limit nuts to 30-60 grams if fat loss is a goal
•Beverages are coffee, tea, mineral water. Unsweetened, this includes stevia.

Remember the real food challenge is not a deprivation diet. Eat to satisfy. Just be sure to eat the right foods.


Boodschappenlijst NL-versie

Grocery-list EN-version

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