everything you need to know about ... - Brittne Babe Fitness · Please consult with your Physician...

The statements in this guide are only suggested and not intended to diagnose, treat or cure any disease.Please consult with your Physician before beginning this or any other Fitness Regimen.

BRITTNE BABE - 21 DAY CHALLENGE

everything you need to know about meal prep

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

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healthy tips and

tricks


1. Try to have breakfast within 1 hour of waking up. This will kick start your day and help create the path you willtake. While intermittent fasting has worked for many, if you are new to diet and exercise, stick to my advice. Statistics show that most people who skip breakfast will eat badly throughout the day. 2. Do not skip any meals, again this can cause you to make bad decisions. Always prepare. Keep healthy snacksin your bag, desk, car to keep you on track should you be out longer than expected. Try eating a meal or snackevery 2.5-3 hours. 3. Stay hydrated! Four to six 16 ounces bottles of water a day is imperative to your diet, skin and health. Yourinitial weight loss is water weight. You need to drink an adequate amount of water to avoid dehydration. Also theprocess of burning calories requires an adequate supply of water in order to function efficiently. Dehydrationslows down the fat burning process. Water is also important for maintaining or gaining weight as it isresponsible for keeping your body’s systems running properly. Water flushes out toxins, and keeps your bloodcells healthy (fights off illness) 4. Juice, filled with sugar. STAY AWAY from it and use only in emergency and no more than 8 ounces per serving. It can be substituted as a fruit occasionally.

My programs are designed for the person looking to begin and maintain a healthy lifestyle, with no excuses. Your journey will be filled with success, failure, temptation and celebration. The goal is to never stop.. Learnfrom your failure and your success. Stay away from quick fixes, fad diets and gadgets. Learn how your bodyworks when you treat it well and share your knowledge with others. Check out these tips that I practice to stay on track with my fitness journey!



healthy tips and

tricks


5. Fat, opt for healthy fats when cooking or preparing your meals. In the past I would use non fat cooking spray,but as I learned more about diet, I have decided to limit anything that is not natural. Stick with fats like butter,ghee, coconut oil or olive oil when making your meals (stay away from vegetable oils, loaded with trans fat).. Atminimum, a single serving of fat a day should be consumed daily. Fat enables you to absorb vitamins andprovides an insulation and cover for vital organs. It is an important part of your diet, if consumed correctly. 6. Practice portion control. You should have a healthy balance of all food groups. More than half of your plateshould consist of leafy vegetables. 1/3 of your plate protein and 1/3 carbs and/or fat (for keto dieters).



healthy tips and

tricks


7. Protein is extremely important when looking to improve your metabolic rate, curb hunger and build musclemass. If you are looking to keep your assets, it is important that you do not subtract any food group from yourdiet. The amount of protein you consume daily will vary based off of your level of activity, height, weight andgoals. --The ideal daily Protein intake for weight loss and weight management is 0.8 – 1.5 grams per pound of bodyweight. The actual number will be determined based of your level of activity and goals. More if you are active,less if you are not. Ex.. If you are a moderately active and weigh 150 lbs you should have about 150 grams ofprotein a day. --The ideal daily Protein intake for weight gain is .64 to .82 per pound of body weight each day. If you are a Premium BrittCamp member, sign in and use the Macro and BF Calculator for more help. 8. Get in your Fiber!! If you eat carbs, opt for Brown not White (1 – 3 small servings a day), consume several cupsof greens and at least 1-3 fruits per day. Fiber normalizes your bowel movement, lowers cholesterol levels,helps control blood sugar levels and will keep you fuller longer. 9. Avoid a diet high in sugar, fat or sodium! All three contribute to a number of health related diseases and willalso cause weight gain in all the wrong areas. This means limiting all the bad foods you love. If it is hard toeliminate these foods and drinks completely, eat them within moderation until you have programed your mind toeat more good than bad. Remember, lifestyle NOT diet.

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food prep

basics


Food Containers with lids.

Poultry Scissors to cut protein and trim fat

Ziploc bags to hold snacks and portionedprotein, veggies and fruits

Measuring Cups to measure fruit, greens and carbs

Food Scale to weigh your protein Air Fryer/Optional



menu guide


Breakfast Fruit

½ cup or 4 oz Carb Protein

Dairy *Fat

Snack Fruit

Lunch

Protein Veggies

½ cup or 4 oz Carb

Snack ½ cup or 4 oz Carb

Dinner Protein Veggies

Snack Fruit

Breakfast Fruit

½ cup or 4 oz Carb Protein

Dairy *Fat

Lunch

Protein Veggies

½ cup or 4 oz Carb

Snack Fruit

Dinner Protein Veggies

½ cup or 4 oz Carb

Snack Fruit

Suggested Menu One

Suggested Menu Two

*for weight gain add two additional fats to your menu

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time to go food

shopping


This is my suggested foodshopping list I try to

include all food groups togive you a realistic chance, oftransitioning into health and

fitness. I would suggestpicking at least 3-4 items

from each food group, whenfood shopping, for variety in

your weekly food choices



portion control


Egg Whites - ½ cup = 13 grams of protein Eggs - 1 large egg = 6 grams of protein Egg Beaters or Egg substitute – 3 tbsp = 5 grams of protein Cottage Cheese 1% - ½ cup = 14 grams of protein Chicken Breast – 4 oz. = 32 grams of protein Dark Meat Chicken (legs, thighs, wings) - 4 oz. = 15 grams of protein Red Meat - 4 oz. = 32 grams of protein Turkey Breast – 4 oz = 28 grams of protein Lean Turkey - 4 oz = 22 grams of protein Cod – 4 oz. = 24 grams of protein Tilapia – 4 oz = 20 grams of protein Tuna in water - 4 oz = 28 grams of protein Salmon (healthy fat but sometimes lower in protein, have no more then 2-3x a week) 4 oz. = 24 grams of protein Shellfish - (high in sodium can lead to bloating) 4 oz. = 17 grams of protein Monkfish – 4 oz = 16 grams of protein

PROTEIN - Remember to calculate the amount of protein you should eat daily basedoff your goals.




portion control


Egg Beaters or Egg substitute - 3 tbsp = 5 grams of protein Egg Whites- ½ cup = 13 grams of protein Cottage Cheese 1% 1% - ½ cup = 14 grams of protein Green Peas – 1 cup = 8 grams of protein Quinoa – 1 cup = 8 grams of protein Raw or dry roasted unsalted nuts* - ½ cup = 12 grams of protein Natural peanut or almond butter* - 3 tbsp = 7 grams of protein Reduced Fat Peanut Butter* - 3 tbsp = 7 grams of protein Beans* - 1 cup = 12 grams of protein Chick Peas – 1 cup = 14 grams of protein Tempeh – 4 oz = 20 grams of protein Tofu – 3 oz = 8 grams of protein Edamame – 1 cup = 26 grams of protein Unsalted Hemp, Sunflower, Poppy Seeds* - ½ cup = 18 grams of protein Seitan – 1/3 cup = 21 grams of protein Non Dairy Milk –Soy/Lactaid – 1 cup = 8 grams of protein

Vegan and Vegetarian PROTEIN - Remember to calculate the amount of protein youshould eat daily based off your goals.




portion control


-Buy steam bag vegetables (ex. broccoli, string beans..) this will help you when you don't have time to cook -spring mix, or spinach salad (already washed in a bucket or bag for convenience) iceberg lettuce is not high innutrition -fresh vegetables -garlic -onions -peppers ...and whatever else you like. Don't go too crazy in this category, as fresh veggies expire rather quickly.

VEGETABLES

CARBS are in most foods. However if you are going to add carbs that includestarch/grains choose here:

-Brown Rice -Yams -Oatmeal -Whole Wheat Bread -Whole Wheat Pita Pocket -Whole Grain Pasta -Quinoa -White Rice* -White Potato* -White Bread*

* Higher in sugar, low or no fiber

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portion control


GrapesGranny Smith Applesunsweetened applesauceapplesgrapefruitorangesbanana* high in sugar and carbs eat occasionallystrawberriesfrozen berry medleys...and whatever else you like

FRUIT

DAIRY

whole milk – 1 cup = 8 grams of proteinfull fat yogurt – 8 oz = 12 grams of proteinRegular Cheese – 2 oz = 14 grams of proteinsoy milk – 1 cup = 8 grams of proteinsoy yogurt – 6 oz = 6 grams of proteinfat free yogurt – 6 oz = 5 grams of proteinfat free greek yogurt – 1 container = 18 grams of proteinfat free milk – 1 cup = 8 grams of protein2% part skim cheese or vegan cheese – 2 oz = 16 grams of proteinlactaid milk – 1 cup = 8 grams of proteinAlmond Milk – 1 cup = 1 gram of protein

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portion control


Teaspoon of Oil (STAY AWAY FROM VEGETABLE OILS) 10-15 Unsalted peanuts or seeds10-15 Olives1 tsp Butter1 tbsp Mayo¼ avocado

HEALTHY FATS

BEVERAGE LIST

Coffee – Up to 16 oz per dayTea – Up to 16 oz per dayDecaffeinated Tea or Coffee – UnlimitedDiet Soda – Up to 16 oz per dayCrystal Light – up to 2 packs a day (does not count as water)Seltzer Water – any flavor that contains 0 calories = water – UNLIMITEDWine – 4 oz (no more than 3x per week)Hard Liquor – 1 shot (no more than 3x per week

CONDIMENTS

Whip Cream any seasoning with NO SALT (cooking with sodium increases the percentage)Low Salt/Himalayan Salt ( a teaspoon a day is recommended for potassium) Salt Free or very low sodium (20-50 grams for 2 tbsp) Marinadesvinegarjelly salsasugar free jello/puddingketchup/hot sauce

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healthy easy

menus


There are plenty of different types of diets on the market. Everyone is looking to sell you thequickest and fastest way to lose weight. The most popular is juicing, detoxing and even plasticsurgery (lipo suction or tummy tuck), and with discipline, you will achieve the results you arelooking for. However, more than 90% of people using these methods will gain the weight back. There isabsolutely no short cut to health and fitness. Health and fitness is about discipline andconsistency. You will need to work towards a healthy lifestyle each and every day to achievelasting results. My typical diet daily consists of about 1200-1500 calories, with a healthy balance of all foodgroups. I would suggest aiming for that number when planning out your meals. However, ifyou find that you are still hungry and not getting enough food, it could be your level of activity oryour current weight. Therefore, add more protein, healthy fat and veggies to your diet. Thesefoods are the lowest in calories and highest in nutritional value. My Nutrition Book includes 21 Menu Plans, consisting of meals that I eat daily. I have alsoincluded a 5 day keto plan. The keto plan is a great diet, as it focuses on natural food choiceswhile eliminating sugar from your diet. Enjoy, and have fun with your meals by spicing them up and sharing with your family :)

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1 2 3 4

Breakfast • Omelette- –

1-3 eggs add chopped onions and peppers

• 2 slices of low calorie (40-50 calorie) wheat toast

• 1 tsp of butter

https://youtu.be/8R2cMQBGAZc

Breakfast • 1 cup of oatmeal • Top with 1 tbsp. of peanut

butter • ¼ cup of warm berries • Fat free whip cream

Drink • 2/4 cup of berries • 8 oz of fat free milk • 4-5 ice cubes • Blend

https://youtu.be/gb5Ad1iRGRs

Breakfast • 5-6 oz Vanilla yogurt • 5 unsalted crushed

walnuts or pecans • 6 strawberries • 1 tbsp of peanut butter

https://youtu.be/TXhMFSVROfM

Breakfast • 2 low fat waffles • ¾ cup of berries • 1 tbsp of natural syrup • 5-6 oz of yogurt

Use half berries in yogurt the other half on waffles

Snack • Apple • 5-6oz of

yogurt

Snack • Orange • 10-15 unsalted nuts

Snack • 1 orange • 6 strawberries • 10 unsalted almonds • 5-6 reduced fat crackers

Snack • Banana

Lunch • 4-8 oz of

chicken breast

• 3 cups of lettuce

• Add low fat dressing or make your own

Lunch • 1 can of tuna • 2 slices of low calorie

bread • 1 tbsp of mayo • 2 cups of side salad. • Low fat dressing

Lunch • 2 cups of beans • Cup of corn • 3 cups of lettuce (mix in

cucumbers and tomatoes)

• Pinch of reduce fat cheese

• 2 tbsp of salsa

Lunch • 1 can of tuna (mix in tbsp.

of teriyaki marinade) • 1/3 cup of cooked white

rice • ¼ avocado • 2 cups of spinach

Snack • 15 grapes • 5-6 reduced

fat crackers (ex.. triscuit, wheat thins)

Snack • 3 tbsp of peanut butter • 2 rice cakes

Snack • Green apple

Snack • 2-4 oz of low sodium deli

meat • 1 low calorie bread • 1 tbsp of mustard (or eat

plain) Dinner

• 4-7 oz of salmon

• 3 cups of green veggies

• 1/3 cup of cooked rice

Dinner • 3-6 oz of beef • 3 cups of green veggies • 4 oz yam

Dinner • 2 cups of chic peas • 4 oz of potato • 2 cups of spnach • ¼ avocado

Dinner • 4-8 oz of chicken breast • 3 cups of vegetables

Snack • Strawberries • Fat free whip

cream

Snack • Baked Apple

https://youtu.be/8R2cMQBGAZchttps://youtu.be/gb5Ad1iRGRshttps://youtu.be/TXhMFSVROfM

5 6 7 8

Breakfast • 3 boiled eggs • ¼ avocado • 2 slices of low

calorie toast • 6 strawberries

Breakfast • ¾ cup of egg beaters • ½ whole wheat bagel • 1 tsp of butter

Breakfast • 5-6 oz Vanilla yogurt • 5 unsalted crushed

walnuts or pecans • ½ banana • 1/3 cup of blueberries • 1 tbsp of peanut butter

Breakfast • 3 eggs minus the yolk

scrambled • Mix in one cup of cooked

spinach • 1 tsp of butter • 2 slices of low calorie

toast

Snack • ¾ cup of berries • 2 tbsp of granola • 5-6oz of yogurt


Snack • 1 orange

Snack • Apple • 2 park skim string cheese

Lunch • 4-8 oz of chicken

breast • 3 cups of lettuce

(top with tomatoes and cucumbers)

• Add low fat dressing or make your own

Lunch • 1-2 firm tofu (season

with low sodium marinade)

• mushrooms • spinach • 1/3 cup of white rice

Lunch • 2 cups of lettuce.

Topped with • 1 cup of quinoa • 1 cup of cooked diced

tomatoes and onions

Lunch • 1- 2 cups Roasted chic

peas seasoned with garlic and paprika

• 1/3 cup of rice • 3 cups of green veggies

Snack • apple • 5-6 reduced fat

crackers (ex.. triscuit, wheat thins)

Snack • 3 tbsp of peanut

butter • 1 green apple

Snack • Green apple • 5 tbsp. of unsalted nuts

Snack • ½ grapefruit

Dinner • 4-7 oz of ground

chicken or turkey • 1/3 cup of cooked

wheat pasta

• 2 cups of cooked diced tomatoes and onions for sauce

• Toss in 1 cup of cooked spinach

Dinner • Zuchinni noodles • Topped with cherry

tomatoes • Mushrooms • 3 tbsp. of mozzarella

Dinner • Place 1-2 cups of black

beans • And, 1/3 cup of

chopped tomato into • 4 oz of baked yam

Dinner • 4-7 oz of shrimp • 10 asparagus stalks • Season with garlic and

lemon

Snack • 6 Strawberries • Fat free whip cream

*Snack • Baked Red Apple • 2-3 tbsp of granola • ½ cup of reduced fat

ice cream


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9 10 11 12

Breakfast • 5-6 oz. of yogurt • 1 tbsp of peanut

butter • 6 strawberries

Breakfast • 3 small wheat pancake • ½ banana • 6-8 strawberries or 2/3

berries • Drizzle 1 tbsp of hot

peanut butter and coconut flakes.

Breakfast • 1 cup of oatmeal • 1 tbsp of peanut butter • ½ warm apple with

cinnamon




toast

Snack • ½ pineapple

(carve out center and use for later)

• Mixed fruit inside

Snack • Orange

Snack • 1 orange

Snack • ½ banana • Top with 2 tbp of peanut

butter and fruit

Lunch • 4-7 ounces of

salmon cooked with pineapple from earlier

• 1/3 cup of rice • 2 cups of spinach

Lunch • 1 cup of string beans • 1 cup of broccoli • 1 cup of kale • 3 oz of steak • Use your favorite low

sodium marinade for season

• Top with sesame seeds

Lunch • 3 cups of green lettuce

and cabbage • ¼ avocado • 3 eggs • Topped with black chia

seeds

Lunch • 1/3 cup of brown rice • ½ cup of broccoli • 2 cups of spinach • ½ chopped tomato • 4 oz of chicken breast • ¼ cucumber • ¼ avocado

Snack • ½ red apple • 3 tbp of unsalted

nuts and raisins • 2 tbsp of granola • ½ banana • Sprinkle cinnamon

Snack • 1 tbsp of peanut butter • 1 green apple

Snack • Green apple • 1 mozzarella stick


Dinner • 4 oz baked potato

fries • 1 cup of black

beans • 2 cups of Brussel

sprouts • 1 cup of baby

carrots

Dinner • 1 cup of corn • 1-2 cup of black beans • ½ cucumber • ½ chopped tomato • On top of two cups of

spinach • Mix in 1 tbsp of sour

cream

Dinner • 4-7 oz of shrimp • 3 cups of romaine

lettuce • 1 oz of mozzarella

cheese

Dinner • 1-2 cups of chic peas • 2 cups of spinach • ¼ avocado • 1/3 cup of rice • 3 reduced fat crackers • 1 tbsp of low fat/sodium

hummus

*Snack • Baked Red Apple • 2-3 tbsp of granola • ½ cup of reduced fat ice

cream


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behttps://www.instagram.com/p/BYOjfWCA_vZ/?taken-by=brittnebabehttps://www.instagram.com/p/BYOjfWCA_vZ/?taken-by=brittnebabehttps://www.instagram.com/p/BYOjfWCA_vZ/?taken-by=brittnebabe

13 14 15 16

Breakfast • 5-6 oz Vanilla

yogurt • 5 unsalted crushed

walnuts or pecans • ½ banana • 1/3 cup of

blueberries • 1 tbsp of peanut

butter

Breakfast • ¾ cup of egg beaters • ½ whole wheat bagel • 1 tsp of butter

Breakfast • 1 cup of oatmeal • 1 tbsp of peanut butter • ½ warm apple with

cinnamon




toast

Snack • 1 orange


Snack • 1 orange • ½ apple

Both chopped into pieces

Snack • Apple • 2 park skim string cheese

Lunch • 2-3 Eggs, • 4 oz roasted yam • ½ cup of roasted

squash • ¼ avocado, • 1 cup spinach,

arugula, • 3 pita cracker, • 1 tsp of vegan

cream cheese

Lunch • 4 – 8 oz of chicken

breast • 4 oz of roasted yam • ¼ beets • ¼ cucumber • 10-12 asparagus

Lunch • 2 cups of lettuce.

Topped with • 1 cup of quinoa • 1 cup of cooked diced

tomatoes and onions

Lunch • Unsalted nachos (15-20_ • 1 cup of black beans • 1/3 cup of quinoa • 1/3 chopped tomato • 1 cup of romaine lettuce • 1 tbsp of sour cream

Snack • apple • 5-6 reduced fat

crackers (ex.. triscuit, wheat thins)



Snack • Green apple • 5 tbsp. of unsalted nuts


Dinner • 4 oz of baked

potato with 1 cup of string beans

• 3-6 oz of dark meat chicken (legs thighs or wings)


tomatoes • Mushrooms • 3 tbsp. of mozzarella

Dinner • ½ stuffed pepper with

cooked ground turkey 4-7 oz and 2 tbsp of salsa and 1 oz of cheese

• 1/3 cup of rice • 2 cups of spinach • ¼ cucumber • ¼ avocado

Dinner • 1-2 cups of chic pea • 3 cup of spinach • ¼ avocado • 5-6 cherry tomatoes

*Snack • Baked Red Apple • 2-3 tbsp of granola • ½ cup of reduced fat

ice cream


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17 18 19 20 21

Breakfast • 3 boiled eggs • ¼ avocado • 2 slices of low

calorie toast • 6 strawberries

Breakfast • ¾ cup of egg

beaters • ½ whole wheat

bagel • 1 tsp of butter

Breakfast • 1 cup of

oatmeal • 2/4 cup of

blueberries and raspberries

• 1 tbsp of peanut butter

• ½ banana

Breakfast • 3 eggs minus

the yolk omelette. Top with 1 tbsp of salsa

• 5-6 oz of yogurt topped with 2 strawberries and 1 tbsp of granola

• 1 slice of low calorie toast, 1 tbsp of peanut butter and 3 strawberries

Breakfast • 3 eggs minus the

yolk scrambled • Mix in one cup

of cooked spinach

• 1 tsp of butter • 2 slices of low

calorie toast

Snack • ¾ cup of

berries • 2 tbsp of

granola • 5-6oz of

yogurt


Snack • 1 orange

Snack • Apple • 2 part skim

string cheese

Snack • 2 cups of

chopped watermelon, strawberries, and blueberries

Lunch • Lettuce Wraps

– Romaine Hearts

• 2-4 oz of low sodium deli meat

• 2 thin slices of cheese

Lunch • 8-10 strawberries • 5 tbsp unsalted

nuts • 3 cups of spinach

Lunch • Shrimp

Tacos - 4-7 oz of shrimp cooked with

• Diced mango and red peppers

• Romain hearts (replace taco)

Lunch • 2 cups of

broccoli • 4-8 oz of

chicken breast • 1/3 cup of rice

Lunch • 1- 2 cups

Roasted chic peas seasoned with garlic and paprika

• 1/3 cup of rice • 3 cups of green

veggies

Snack • apple • 5-6 reduced

fat crackers (ex.. triscuit, wheat thins)



Snack • Green apple • 5 tbsp. of

unsalted nuts



Dinner • 4-7 oz of

salmon • 4 oz of yams • 10-12

aspargus • ¼ avocado


tomatoes • Mushrooms • 3 tbsp. of

mozzarella

Dinner • Place 1-2

cups of black beans

• And, 1/3 cup of chopped tomato into

• 4 oz of baked yam

Dinner • 4-7 oz of shrimp • 10 asparagus

stalks • Season with

garlic and lemon

Dinner • 1 whole wheat

pita • 4 oz of ground

turkey • 3 tbsp of tomato

paste • 1 cup of spinach • 2 oz of cheese

Snack • 6 Strawberries • Fat free whip

cream

*Snack • Baked Red Apple • 2-3 tbsp of granola • ½ cup of reduced

fat ice cream



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KETO KETO KETO KETO KETO

Breakfast • 3 boiled eggs • avocado • 6 strawberries • Cook with

butter or coconut oil

Breakfast • Bacon • Eggs • avocado • Cook with butter or

coconut oil

Breakfast • Whole Yogurt

bowl with berries and pecans

Breakfast • Veggie Egg

white omelet. Top with salsa

• Cook with butter or coconut oil

• 5-6 oz of yogurt topped with 2 strawberries

Breakfast • 3 eggs

scrambled • Mix in cooked

spinach • Top with feta

cheese or mozzarella

• Cook with butter or coconut oil

Snack • Berries • 5-6oz of

yogurt

Snack • Green apple • 10-15 unsalted

nuts

Snack • Lettuce wraps

with ham (or whatever deli meat you like) and cheese

Snack • Apple • 2 part skim

string cheese

Snack • Chopped berries

Lunch • Lettuce

Wraps – Romaine Hearts

• 2-4 oz of low sodium deli meat

• 2 thin slices of cheese

• Cucumbers • Black olives • Caesar

dressing

Lunch • 8-10 strawberries • pecans • 3 cups of spinach • Grilled

chicken

Lunch • 1-2 italian

turkey sausage

• Onions and peppers

• Cooked spinach

Lunch • Leafy greens • Garlic butter

salmon

• Cauliflower rice

Lunch • Breadless egg -

Shredded carrots cabbage and white onions

• 1 egg • Chicken • Soy sauce

Snack • Pepperoni

Snack • 1 tbsp of natural

peanut butter • 1 green apple

Snack • Green apple • 5 tbsp. of

unsalted nuts



Dinner • 4-7 oz of

salmon • Spinach • Avocado


tomatoes • mushrooms • ground turkey • cook with oil

Dinner • roasted/baked

cauliflower •

roasted/baked broccoli

• Cheddar cheese

• Sour cream • Grilled

chicken or steak

Dinner • 4-7 oz of garlic

and butter shrimp

• Leafy greens

Dinner • Steak • Leafy green

veggies

• Roasted cauliflower with cheese

Snack • Berries • Whip Cream



food journal

DATE

Breakfast________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Lunch___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Dinner___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Snack_______________________________________________________________________________________________________________________

Snack_______________________________________________________________________________________________________________________

Snack_______________________________________________________________________________________________________________________

Circle the Amount of 16.9 oz water bottles you drink

BRITTNE BABE - 21 Day Challenge

food journal

How did you feel today? Did you stay on track? If yes, how did you do it? If not, why? Whatcan you do tomorrow to increase your chances of success?________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Remember this is a lifestyle change, not a diet! There will be both good and bad days. Stay committed to your health and fitness goals, the benefits are a better quality of

life!

BRITTNE BABE - 21 Day Challenge

everything you need to know about ... - Brittne Babe Fitness · Please consult with your Physician...

Documents

Transcript of everything you need to know about ... - Brittne Babe Fitness · Please consult with your Physician...