My Meal Plan for Week 1 of the 30-Day Real Food and Fitness Challenge



Are you considering doing my 30-Day Real Food and Fitness Challenge? You should. I thought it would be helpful to show exactly what I will be eating each week of this challenge. So, for those people who may still be on the fence about participating, you can see my meal plan and realize how simple it really can be–just lots of real food!  You don’t have to eat exactly what I am eating (or anything I’m eating), and based on your calorie and training needs you may need to eat more or less than me.


My meals for week 1 of the 30-Day Real Food and Fitness Challenge


Day 1-Monday 

Breakfast: smoothie made with 1 cup almond milk+protein, 1 frozen banana, 1 tbsp peanut butter (nuts & salt only), serving of hemp protein powder; coffee with 2 tbsp canned coconut milk

Snack: 1 small apple with 1 tbsp my homemade nutella (you could use any nut butter)

Lunch: 1.5 cups spaghetti squash topped with shredded chicken (I’ll be cooking several lbs of chicken in the crock pot for the week), 1/2 cup Delallo roasted garlic pasta sauce (no sugar in ingredients list, just tomatoes and spices), sliced green pepper; 1 plum

Dinner: peach, basil, avocado, and balsamic chickpeas. This recipe (I’m subbing the tortilla with chickpeas, and using mustard powder instead of mustard) and also adding in some chopped onions and peppers, serving over 1/2 cup cooked brown rice; 1 cup grapes

Exercise: rest day 


Day 2-Tuesday

Breakfast: Quinoa breakfast–like oatmeal, but with quinoa. 1/2 cup cooked quinoa heated up with almond milk+protein and 1 small banana (caramelize in microwave), and then topped with 1/2 cup blueberries and 2 tbsp walnuts and 1 tsp chia seeds; coffee with 2 tbsp canned coconut milk

Snack: 1 hard-boiled egg and 1/2 cup baby carrots

Lunch: 1.5 cups spaghetti squash (1 squash makes multiple meals) topped with 1 can tuna, sliced raw zucchini, 1/2 cup Delallo red pasta sauce; small handful of cashews; 1 small apple

Dinner: 5 oz grilled salmon marinated in lime, diced garlic, and chili powder; 2 cups grilled green beans and red pepper; 1/2 cup cooked quinoa (make extra at breakfast) seasoned with unrefined salt, garlic powder, and cumin (I call it smoky quinoa); 1 serving peanut butter & banana ice cream

Exercise:  run 2 miles, 45 min weights


Day 3-Wednesday

Breakfast: smoothie made with 1 cup frozen strawberries, 1/2 a frozen banana, 1 cup unsweetened soy milk, 2 cups spinach leaves, 2 tbsp flax seeds, 1 serving hemp protein; coffee with 2 tbsp canned coconut milk

Snack: 1/2 cup grape tomatoes with 10-12 almonds (I don’t count them out one by one)

Lunch: 2 cups mixed green salad with 4 oz shredded chicken, 2 tbsp dried cranberries, 2 tbsp walnuts, 1/2 a sliced red pepper. Dressing: plain balsamic vinegar to taste (I don’t use any oil, but you can add 1 tsp olive oil to the balsamic); 1/2 cup cooked green peas

Dinner: omelet made with 3 eggs, handful of spinach, diced tomatoes, and red onion, and cooked in 2 tsp extra virgin coconut oil; 1 small peach with cinnamon

Exercise: run 3 miles, 45 min weights


Day 4-Thursday

Breakfast: smoothie made with 1 cup frozen strawberries, 1/2 cup frozen blueberries, 1/2 cup baby carrots, 1 cup soy milk, 1.5 tbsp chia seeds, serving hemp protein powder; coffee with almond milk

Snack: 1/4 cup trail mix (nuts and dried fruit only from whole foods)

Lunch: Chicken salad made with mashed avocado, tomatoes, dried dill, garlic powder, served on thick cucumber slices (like a fancy appetizer!); 1 cup frozen green peas (heated)

Dinner: 1 serving my california quinoa salad; 1 cup grapes

Exercise:  run 4 miles


Day 5-Friday

Breakfast: smoothie made with 1 frozen banana, 1/2 cup almond milk+protein, 1 tbsp peanut butter, 1 tbsp cocoa, 2 Medjool dates, 1 serving hemp protein; coffee with almond milk

Snack: 1 hard-boiled egg, small handful of walnuts

Lunch: 1 serving leftover california quinoa salad

Dinner: chicken fajitas (no tortilla): made with 4-5 oz chicken, sliced red pepper, green pepper, yellow pepper, and  onion, over 1 cup pinto beans, and seasoned with chili powder, cumin, garlic powder (seasoned to taste) ; 1 small apple

Exercise:  run 2 miles, 45 min weights


Day 6-Saturday

Breakfast: 1/2 cup certified gluten-free oats cooked in soy milk, and 1 banana (caramelize in microwave), 1/4 cup blueberries, mix in 1 tbsp chia seeds; coffee with soy milk

Snack: 1/2 cup baby carrots and 1/4 cup plain hummus

Lunch: mixed green salad with 1/2 cup edamame, 1/2 sliced red pepper, and baby carrots, ginger-lime dressing: 2 tbsp rice vinegar with pinch of ginger and garlic powder, and 2 tsp lime juice; 1 small peach

Dinner: Broiled coffee flank steak (make enough steak for two meals, will be tomorrow’s dinner too). For this dinner, coat 1 meals worth of flank steak with finely ground coffee, balsamic vinegar, garlic powder, salt and pepper and broil; 1 1/2 cups broccoli, 1/2 cup cooked red lentils; 1 orange

Exercise: run 3 miles


Day 7-Sunday

Breakfast: smoothie made with 1 peach, 2 Medjool dates, 1 cup soy milk, 1 tbsp chia seeds, 1 serving hemp protein; coffee with almond milk+protein

Snack: small apple with 1 tbsp peanut butter

Lunch: 1 4 oz tilapia filet baked in the oven with chipotle seasoning (McCormick), 1 cup sliced zucchini & baby carrots; 1 cup black beans; 1 plum

Dinner: Flank steak stir fry: 4-5 oz flank steak reheated with 1/2 a bag of frozen sugar snap pea stiry fry veggies and a double batch of ginger lime dressing dressing from yesterday

Exercise: run 6 miles


I’ve also created a Facebook event for anyone wanting to participate in the challenge. You can share ideas, ask questions, or vent your struggles–just don’t give up!

Leave a Reply

Your email address will not be published. Required fields are marked *