Recommended and not recommended foods

Here is the main list of foods that you should get used to eating or avoiding every day:

Recommended Foods:

• Meats (preferably grass-fed, organic, and pasture-raised): beef, pork, lamb, bison, chicken
• Fish (preferably wild-caught): salmon and other fatty fish
• Eggs
• Berries: strawberries, blueberries, raspberries, cranberries
• Vegetables: zucchini, asparagus, spinach, lettuce, leafy greens
• Nuts
• Greek yogurt and plain whole yogurt
• Butter and ghee
• Oils: coconut, olive, and flax oils
• Avocados
• Sugar substitutes for tea and coffee: stevia, monk fruit extract, xylitol

Foods to Avoid:

• Soft drinks and sodas
• Commercial baked goods (cakes, cookies, etc.)
• Ice cream
• Sweets
• Fruit juices
• Bread and pasta
• Processed foods high in trans fats (e.g., fast food, margarine)
• Refined vegetable oils (canola, soy, grape-seed, corn, sunflower)
• "Low-fat" or "diet" foods

If you decide to substitute an ingredient in a recipe, replace it with something that has a similar nutritional value. If you'd like to remove certain items from your meal plan altogether, feel free to let us know.

The My Challenge Meal Plan

The My Challenge meal plan is a high-fat, low-carb eating strategy where fats typically make up 70% to 80% of your daily caloric intake. We recommend following this plan until you reach your desired weight loss goals.