What do I eat on the
24-Day Challenge® ?
We recommend you focus on a colorful, well balanced diet full of lean proteins, fresh fruits, vegetables and whole grains. Refer to the Daily Guide to see portion suggestions and an outline of what to eat at each meal and check out the Grocery Guide to know exactly what you should be looking for when you shop for your challenge. Watch this video for tips on how to shop and prepare foods for your challenge.
Your Grocery Guide
Print out the Grocery Guide and take it with to the store when you shop for your challenge. All items listed come from the Food Suggestions list in the Daily Guide, so you can be sure that you'll stay on track and pick the right foods when at the grocery store!
Download Grocery Guide
Print out the Grocery Guide and take it with to the store when you shop for your challenge. All items listed come from the Food Suggestions list in the Daily Guide, so you can be sure that you'll stay on track and pick the right foods when at the grocery store!
Download Grocery GuideSnack ideas
- Try loading a few celery sticks with 1 tablespoon of any nut butter (almond, cashew, walnut).
- Edamame makes a great high-protein snack (one cup of beans yields 17g of protein!). Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.
- 1 medium apple, sliced, with 1 tablespoon natural peanut butter
- Hummus Dippers: Put 2 tablespoons of your favorite hummus in the bottom of the container, stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.
- Hard-Boiled Eggs: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack.
- On the go? Grab a handful of almonds (10 or so) and enjoy alongside 1 cup of grapes.
- Toast one slice of whole-wheat bread and top with 2 scrambled egg whites. Sprinkle with a dash of pepper and paprika.
- Top a rice cake (we like the unsalted brown rice variety) with ¼ of an avocado, mashed. Sprinkle with cracked black pepper and paprika.
- Shake up 1 serving of Muscle GainTM with 1 cup of unsweetened almond milk.
- Top ½ cup low-fat or nonfat cottage cheese with ½ cup of your favorite fresh fruit.
- Mix 1 can of low-sodium tuna with 2 tablespoons of salsa. Serve by itself or use it as a dip with celery!
- Top ½ cup nonfat Greek yogurt with a handful of fruit (fresh or frozen) and a small drizzle of honey. Add 2 tablespoons of toasted oats for a protein-packed crunch!
- Craving something sweet? Try a baked apple! Core a tennis-ball sized apple, dust with cinnamon, and bake at 350 for 20 minutes (or until tender but not mushy).
- 1 cup of cubed cantaloupe and 1 low-fat string cheese
- Eggs aren't just for breakfast! Try 2 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
- Jicama is a root veggie that touts 6 grams of fiber per cup. Peel and slice up 1 ½ cups, and dip into a mixture of 1 tablespoon of Greek yogurt, 1 tablespoon of mustard, and 1 teaspoon of honey.
- Top ¼ cup nonfat yogurt with ½ cup old-fashioned oats and ½ cup fresh strawberries.
- Yes, you can have your ice cream and stay on track! Simply peel a few bananas, stick them in the freezer, and let them hang out for a few hours, or until solid. Put the frozen bananas in the bowl of a food processor, and process until smooth. Finally, add in your choice of mix-ins like peanut butter or fresh strawberries. One serving = 1 banana.
- Chow down on 10 baby carrots with 2 tablespoons of hummus.
- Craving something crunchy? Give Kale Chips a try! Preheat oven to 375. Rinse and dry 1 large bunch of kale, then remove the stems and tough center ribs. Rip the kale into large pieces, toss with a little olive oil, then sprinkle with some salt and pepper. Arrange in a single layer on a large parchment lined baking sheet (careful not to overlap). Bake until crisp, about 10 to 15 minutes, checking frequently (they can burn easily!).
- How about an open-faced turkey sandwich? Toast 1 slice of whole-wheat bread and spread with 1 teaspoon of honey mustard. Top with 2 slices of deli turkey.
- Slice up a cucumber & some cherry tomatoes – drizzle with a little bit of olive oil and top with fresh cracked pepper
- Mash ¼ of an avocado on a rice cake and top with salsa for a zesty treat!
- Combine ½ of a scoop of Muscle GainTM with ½ cup of nonfat greek yogurt – it's packed with protein and tastes delicious!
- Try loading a few celery sticks with 1 tablespoon of any nut butter (almond, cashew, walnut).
- Edamame makes a great high-protein snack (one cup of beans yields 17g of protein!). Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.
- 1 medium apple, sliced, with 1 tablespoon natural peanut butter
- Hummus Dippers: Put 2 tablespoons of your favorite hummus in the bottom of the container, stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.
- Hard-Boiled Eggs: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack.
- On the go? Grab a handful of almonds (10 or so) and enjoy alongside 1 cup of grapes.
- Toast one slice of whole-wheat bread and top with 2 scrambled egg whites. Sprinkle with a dash of pepper and paprika.
- Top a rice cake (we like the unsalted brown rice variety) with ¼ of an avocado, mashed. Sprinkle with cracked black pepper and paprika.
- Shake up 1 serving of Muscle GainTM with 1 cup of unsweetened almond milk.
- Top ½ cup low-fat or nonfat cottage cheese with ½ cup of your favorite fresh fruit.
- Mix 1 can of low-sodium tuna with 2 tablespoons of salsa. Serve by itself or use it as a dip with celery!
- Top ½ cup nonfat Greek yogurt with a handful of fruit (fresh or frozen) and a small drizzle of honey. Add 2 tablespoons of toasted oats for a protein-packed crunch!
- Craving something sweet? Try a baked apple! Core a tennis-ball sized apple, dust with cinnamon, and bake at 350 for 20 minutes (or until tender but not mushy).
- 1 cup of cubed cantaloupe and 1 low-fat string cheese
- Eggs aren't just for breakfast! Try 2 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
- Jicama is a root veggie that touts 6 grams of fiber per cup. Peel and slice up 1 ½ cups, and dip into a mixture of 1 tablespoon of Greek yogurt, 1 tablespoon of mustard, and 1 teaspoon of honey.
- Top ¼ cup nonfat yogurt with ½ cup old-fashioned oats and ½ cup fresh strawberries.
- Yes, you can have your ice cream and stay on track! Simply peel a few bananas, stick them in the freezer, and let them hang out for a few hours, or until solid. Put the frozen bananas in the bowl of a food processor, and process until smooth. Finally, add in your choice of mix-ins like peanut butter or fresh strawberries. One serving = 1 banana.
- Chow down on 10 baby carrots with 2 tablespoons of hummus.
- Craving something crunchy? Give Kale Chips a try! Preheat oven to 375. Rinse and dry 1 large bunch of kale, then remove the stems and tough center ribs. Rip the kale into large pieces, toss with a little olive oil, then sprinkle with some salt and pepper. Arrange in a single layer on a large parchment lined baking sheet (careful not to overlap). Bake until crisp, about 10 to 15 minutes, checking frequently (they can burn easily!).
- How about an open-faced turkey sandwich? Toast 1 slice of whole-wheat bread and spread with 1 teaspoon of honey mustard. Top with 2 slices of deli turkey.
- Slice up a cucumber & some cherry tomatoes – drizzle with a little bit of olive oil and top with fresh cracked pepper
- Mash ¼ of an avocado on a rice cake and top with salsa for a zesty treat!
- Combine ½ of a scoop of Muscle GainTM with ½ cup of nonfat greek yogurt – it's packed with protein and tastes delicious!
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