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YBT21 Day Challenge

 


Day 1 / Week 1  

 

Daily total food portions from each food Category for Men & Women 


MEN 
 

  • Protein: 6 portions (portion size your palm)
  • Light Carbs ( vegetables) : 6 portions plus unlimited ( portion size your fist )
  • Heavy Carbs: 5 portions  (portion size your cupped hand)
  • Fat: 6 portions  (portion size your thumb)

WOMEN 

  • Protein: 4 portions (portion size your palm)
  • Light Carbs: 6 portions plus unlimited ( portion size your fist )
  • Heavy Carbs: 5 portions (portions size your cupped hand)
  • Fat: 4 portions (portion size your thumb)

Breakfast - Day 1

Vegetable Omelet w/Bacon


  • Protein : Eggs 
  • Light Carbs :  Spinach 
  • Light Carbs :  mushrooms
  • Fat: Bacon ( could sub w/ham or other lunch meat)
  • Oil or butter for cooking 
  • Coffee or Tea or check out some Low Carb beverage choices​ 

Suggested Portions sizes Men

  • 4 eggs = 1 Portion Protein
  • Spinach 1 cup = 1 portion light carb 
  • Mushrooms 1 cup = 1 portion light carbs 
  • Bacon 1 piece = one portion 
  • Butter , Olive oil or Coconut oil for cooking 1 x size of thumb equals 1 serving.

Suggested Portions sizes Women

  • 2 eggs = 1/2 Portion Protein
  • Spinach 1 cup = 1 portion light carb 
  • Mushrooms 1 cup = 1 portion light carbs 
  • Bacon 1 piece = one portion 
  • Butter , Olive oil or Coconut oil for cooking 1 x size of thumb equals 1 serving.

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Snack - Day 1

Whey Protein Shake Flavor of choice​


  • Protein: 1-2 Scoops Whey Protein
  • Cup of water
  • Heavy Carb : 1/2 Banana and 1/2 cup of Frozen Blue berries
  • Fat : Handful of Nuts

Suggested portion size Men

  • 1 scoop Protein powder = 1 portion of Protein 
  • Fruit 1 palm x 2  = 2 portion heavy carb 
  • Nuts 1 palm = 1 portion fat or you may add one tablespoon ( about the size of your thumb) 

Suggested portion size Women

  • 1 scoop Protein powder = 1 portion of Protein 
  • Fruit 1 palm = 1 portion heavy carb 
  • Nuts 1 palm = 1 portion fat or you may add one tablespoon ( about the size of your thumb) Suggested 

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Lunch - Day 1

Zoes Resturant (Culiflower Bowl​)


  • Protein: 2-4 Chicken breast grilled             
  • Light Carb : Cauliflower Rice            
  • light Carb : Cucumbers
  • Coffee or Tea or other YBT approved beverage.   Note: May of course switch for other meat.

           Suggested portion size Men

  • Chicken or other meat size of palm x 2 =  x portions protein.
  • Cauliflower rice size of fist = 1 portion light carb.  
  • Cheese 1 serving equals about the size of your thumb.
  • Cucumber 1 fist = 1 portion

    Suggested portion sizes Women
  • Chicken or other meat size of palm x 1 = 1 x portion protein.
  • Cauliflower rice size of fist = 1 portion light carb.  

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Dinner - Day 1

Pork Chops


Protein:  Pork Chops

Fat : Butter (about a thumb size portion of butter)

Light Carb : Fat Broccoli or Green Beans 

Light Carb : Salad

Fat : Salad Dressing:

Heavy Carbs : Mashed Potatoes 

Heavy Carbs: Glass of wine or other beverage Drink or sub w/piece of fruit.


Suggested Portion sizes Men

  • Pork tenderloin 1 palm x 2 = 2 portion Protein 
  • Mashed potatoes 1 cupped palm x 2 = 2 portion heavy carb 
  • Broccoli 1 fist = 1 portion Light carb 
  • Butter 1 thumb size = 1 portion
  • Wine 1 glass ( not a goblet...;-) = 1 portion heavy carb.


Suggested Portion sizes Women

  • Pork tenderloin 1 palm x 1 1/2 = 1 1/2 portion Protein 
  • Mashed potatoes 1 cupped palm = 1 portion heavy carb 
  • Broccoli 1 fist = 1 portion Light carb 
  • Butter 1 thumb size = 1 portion
  • Wine 1 glass ( not a goblet...;-) = 1 portion heavy carb.

    Tip: if you would like 2 glasses of wine it would mean the Men would have to cut the potatoes to just one serving ... and the ladies would have to skip the potatoes all together ...decisions ... decisions...

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YBT 21 EAT Challenge - Day 2

 Day 1 / Week 1   Daily total food portions from each food Category for Men & Women 


Note: the total portion sizes for MEN & Women will stay the same all of Week 1 


MEN  

  • Protein: 6 portions (portion size your palm)
  • Light Carbs ( vegetables) : 6 portions plus unlimited ( portion size your fist )
  • Heavy Carbs: 5 portions  (portion size your cupped hand)
  • Fat: 6 portions  (portion size your thumb)

WOMEN 

  • Protein: 4 portions (portion size your palm)
  • Light Carbs: 6 portions plus unlimited ( portion size your fist )
  • Heavy Carbs: 5 portions (portions size your cupped hand)
  • Fat: 4 portions (portion size your thumb)

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Breakfast - Day 2

Leftover bowl


Tip; ust put some oil in pan throw in some meat and any vegetables (low carb) you like maybe throw an egg on top ? . Of course pick the Protein , light carb and fat from the appropriate YBT food list category.

 

  • Protein : meat or other protein source of choice 
  • Light Carbs : Vegetables of choice 
  • Fat: of choice for cooking butter Oil ect. 
  • Coffee or Tea or check out some Low Carb beverage choices​ 

Suggested Portions sizes Men

  • Protein of choice = x 2  Portions 
  • Light Carb of choice  = 2+ portions 
  • Fat of choice = x 1-2  portions


Suggested Portions sizes Women

  • Protein of choice = x 1  Portions 
  • Light Carb of choice  = 2+ portions 
  • Fat of choice = x 1  portion

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Snack - Day 2

Strawberry Whey Protein Shake


  • Protein: 1-2 Scoops Whey Protein
  • Cup of water
  • Heavy Carb : 1/2 Banana and 1/2 cup of fresh or frozen Strawberries
  • Fat : Handful of Nuts

Suggested portion size Men

  • 1 scoop Protein powder = 1 portion of Protein 
  • Fruit 1 palm x 2  = 2 portion heavy carb 
  • Nuts 1 palm = 1 portion fat or you may add one tablespoon ( about the size of your thumb) 

Suggested portion size Women

  • 1 scoop Protein powder = 1 portion of Protein 
  • Fruit 1 palm = 1 portion heavy carb 
  • Nuts 1 palm = 1 portion fat or you may add one tablespoon ( about the size of your thumb) Suggested 

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Lunch - Day 2

Additional Information

 Zoes Resturant (Culiflower Bowl​)

  • Protein: 2-4 Chicken breast grilled             
  • Light Carb : Cauliflower Rice            
  • light Carb : Cucumbers
  • Coffee or Tea or other YBT approved beverage.   Note: May of course switch for other meat.

Suggested portion size Men

  • Chicken or other meat size of palm x 2 =  x portions protein.
  • Cauliflower rice size of fist = 1 portion light carb.  
  • Cheese 1 serving equals about the size of your thumb.
  • Cucumber 1 fist = 1 portion  Suggested portion sizes Women
  • Chicken or other meat size of palm x 1 = 1 x portion protein.
  • Cauliflower rice size of fist = 1 portion light carb.  

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Dinner - Day 2

 Pork Tenderloin Protein:  Pork ChopsFat : Butter (about a thumb size portion of butter)Light Carb : Fat Broccoli or Green Beans Light Carb : SaladFat : Salad Dressing:Heavy Carbs : Mashed Potatoes Heavy Carbs: Glass of wine or other beverage Drink or sub w/piece of fruit.
Suggested Portion sizes Men

  • Pork tenderloin 1 palm x 2 = 2 portion Protein 
  • Mashed potatoes 1 cupped palm x 2 = 2 portion heavy carb 
  • Broccoli 1 fist = 1 portion Light carb 
  • Butter 1 thumb size = 1 portion
  • Wine 1 glass ( not a goblet...;-) = 1 portion heavy carb.

Suggested Portion sizes Women

  • Pork tenderloin 1 palm x 1 1/2 = 1 1/2 portion Protein 
  • Mashed potatoes 1 cupped palm = 1 portion heavy carb 
  • Broccoli 1 fist = 1 portion Light carb 
  • Butter 1 thumb size = 1 portion
  • Wine 1 glass ( not a goblet...;-) = 1 portion heavy carb.  Tip: if you would like 2 glasses of wine it would mean the Men would have to cut the potatoes to just one serving ... and the ladies would have to skip the potatoes all together ...decisions ... decisions...

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