ELEMENT
Camp
Black Bean-Stuffed Sweet Potatoes
NUTRICHALLENGE
Meal Preperation
Subway - Oven Roasted Chicken Salad
Baked Salsa Verde Chicken
White Bean & Avocado Sandwich
Baked Salsa Verde Chicken
Sweet & Sour Chicken
Cinnamon Toast
Salmon with Beetroot, Feta & Lime Salsa
NUTRICHALLENGE
All about Protein
Salmon with Beetroot, Feta & Lime Salsa
Sweet Potato Crisps
Grilled Salmon Salad with Oil-Free Vinaigrette
Grilled Salmon Salad with Oil-Free Vinaigrette
Grilled Tuna Sandwich with Lemon-Chili Mayo
Spinach & sweet potato tortilla
Lemon and Garlic Salmon with Asparagus
NUTRICHALLENGE
Finding New Recipes
Spinach & sweet potato tortilla
NUTRICHALLENGE
Macronutrients
your program
3
SPECIALIST CLASSES:
Black Bean-Stuffed Sweet Potatoes
Subway - Oven Roasted Chicken Salad
White Bean & Avocado Sandwich
Sweet & Sour Chicken
Salmon with Beetroot, Feta & Lime Salsa
Salmon with Beetroot, Feta & Lime Salsa
Grilled Salmon Salad with Oil-Free Vinaigrette
Grilled Tuna Sandwich with Lemon-Chili Mayo
Lemon and Garlic Salmon with Asparagus
Spinach & sweet potato tortilla
NUTRICHALLENGE
Meal Preperation
Baked Salsa Verde Chicken
Baked Salsa Verde Chicken
Cinnamon Toast
NUTRICHALLENGE
All about Protein
Sweet Potato Crisps
Grilled Salmon Salad with Oil-Free Vinaigrette
Spinach & sweet potato tortilla
NUTRICHALLENGE
Finding New Recipes
NUTRICHALLENGE
Macronutrients
CORE CENTRIC
STRETCH AND FLEX TOP DOWN
CAKE
STRETCH AND FLEX FLOOR FOCUSED
1000 CALORIES
WO SOO MUCH
DO 1 THEN 2
THEN 3
STRETCH & FLEX FULL
All about Protein
Fruit and Vegetables
Swapping Snacks
Portion Control
Corner Shops
Sugar Watch
Macronutrients
Finding New Recipes
Fast Food Options
Sticking with it
Meal Preperation
CORE CENTRIC
STRETCH AND FLEX TOP DOWN
STRETCH & FLEX FULL
DONT EAT BROWNIES
Fruit and Vegetables
Diets high in fruits and vegetables are widely recommended for their health-promoting properties. Fruits and vegetables have historically held a place in dietary guidance because of their concentrations of vitamins, especially vitamins C and A; minerals, especially electrolytes; and more recently phytochemicals, especially antioxidants. Additionally, fruits and vegetables are recommended as a source of dietary fiber.
Corner Shops
Hungry and in a hurry? Or taking a pit stop during a road trip? Convenience stores -- as their name suggests -- are always around the corner when you need to grab something in a pinch. And most convenience stores today offer at least a few healthy options amid all the junk food. From the healthiest of nuts, to protein and calcium-rich snacks loaded with probiotics, to a wide variety of diet-friendly low-calorie foods, we have a few healthier recommendations to satisfy all your cravings for crunchy, savory and sweet.
Macronutrients
A macro diet goes a step further than typical calorie counting. For it, you count the macronutrients—grams of proteins, carbs and fats—you’re eating within your calorie goal, and in what ratios. (To clarify, the macro diet should not be confused with the macrobiotic diet, a fad diet with foundations in Zen Buddhism.)
Meal Preperation
When you’re trying to lose weight, one of the greatest favors you can do for yourself is plan ahead — especially in the kitchen. Keeping track of your intake, controlling portion sizes and prepping well-balanced meals helps you create a calorie deficit and make healthy eating a habit.