NUTRITION BY RAY

   

RAY'S 4 WEEK FOOD CHALLENGE

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FOOD CHALLENGE WEEK 1 & 2

For this week and next week we are only eating foods on this list. If you eat something not on this list you must email a pic to the group. If you go to a restaurant, you still eat from this list but do not have any carbs (bread, potato, rice, dessert etc)

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Protein:
1. salmon
2. greek yogurt
3. ground turkey/beef 93% lean
4. steak
5. haddock
6. tilapia
7. swordfish
7. Eggs

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Carbs: not after 4p
1.strawberry/blueberries
2. grapefruit
3. clemetines
4. pineapple
5. mangos
6. Quaker Oats
7. Sweet potato not after

Veggies:
1. Broccoli
2. Peppers
3. Cucumber
4. Spinach
5. The greener the better. Any veggies are fine.

Drinks:
1. water (regular no sparkling)
2. milk (any kind)
3. coffee

Additional items you will need:
- coconut or olive oil, i use garlic coconut oil
- any seasonings you want (salt pepper cumin paprika etc..)

The goal for the first 14 days is to only eat foods from the list above. On day 14 have a cheat meal.

If you have a food that is not on this list, it's ok!! You are not going to prison! Just be honest with the group and we will get through it together!

There is strength in numbers guys. This is going to work because of the people involved.

Any questions or comments please put them in the comment area below.  Answers to questions will be posted by Ray on a weekly basis.  Happy healthy eating!