Volume Seven Nutrition Book

everything
you need to
know about
meal prep
BRITTNE BABE - 21 DAY CHALLENGE
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 Fitness LLC 2014 - 2018 All Rights Reserved

healthy
tips and
tricks
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.. Learn
from your failure and your success. Stay away from quick fixes, fad diets and gadgets. Learn how your body
works 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!
1. Try to have breakfast within 1 hour of waking up. This will kick start your day and help create the path you will
take. 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 snacks
in your bag, desk, car to keep you on track should you be out longer than expected. Try eating a meal or snack
every 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. Your
initial weight loss is water weight. You need to drink an adequate amount of water to avoid dehydration. Also the
process of burning calories requires an adequate supply of water in order to function efficiently. Dehydration
slows down the fat burning process. Water is also important for maintaining or gaining weight as it is
responsible for keeping your body’s systems running properly. Water flushes out toxins, and keeps your blood
cells 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.

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).. At
minimum, a single serving of fat a day should be consumed daily. Fat enables you to absorb vitamins and
provides 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 plate
should 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 muscle
mass. If you are looking to keep your assets, it is important that you do not subtract any food group from your
diet. The amount of protein you consume daily will vary based off of your level of activity, height, weight and
goals.
--The ideal daily Protein intake for weight loss and weight management is 0.8 – 1.5 grams per pound of body
weight. 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 of
protein 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 cups
of 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 will
also cause weight gain in all the wrong areas. This means limiting all the bad foods you love. If it is hard to
eliminate these foods and drinks completely, eat them within moderation until you have programed your mind to
eat more good than bad. Remember, lifestyle NOT diet.

food
prep
basics
Food Containers Poultry Scissors to cut protein Ziploc bags to hold snacks and portioned
with lids. and trim fat protein, veggies and fruits
Measuring Cups to measure fruit, Food Scale to weigh your protein Air Fryer/Optional
greens and carbs

menu
guide
Suggested Suggested
Menu One Menu Two
Breakfast Breakfast
Fruit Fruit
½ cup or 4 oz Carb ½ cup or 4 oz Carb
Protein Protein
Dairy Dairy
*Fat *Fat
Snack Lunch
Fruit Protein
Veggies
Lunch ½ cup or 4 oz Carb
Protein
Veggies Snack
½ cup or 4 oz Carb Fruit
Snack Dinner
½ cup or 4 oz Carb Protein
Veggies
Dinner ½ cup or 4 oz Carb
Protein
Veggies Snack
Fruit
Snack
Fruit
*for weight gain add two additional fats to your menu

time to go
food
shopping
This is my suggested food

shopping list I try to
include all food groups to
give you a realistic chance, of
transitioning into health and
fitness. I would suggest
picking at least 3-4 items
from each food group, when
food shopping, for variety in
your weekly food choices

portion
control
PROTEIN - Remember to calculate the amount of protein you should eat daily based
off your goals.
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

portion
control
Vegan and Vegetarian PROTEIN - Remember to calculate the amount of protein you
should eat daily based off your goals.
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

portion
control
VEGETABLES
-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 in
nutrition
-fresh vegetables
-garlic
-onions
-peppers
...and whatever else you like. Don't go too crazy in this category, as fresh veggies expire rather quickly.
CARBS are in most foods. However if you are going to add carbs that include
starch/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

portion
control
FRUIT
Grapes
Granny Smith Apples
unsweetened applesauce
apples
grapefruit
oranges
banana* high in sugar and carbs eat occasionally
strawberries
frozen berry medleys
...and whatever else you like
DAIRY
whole milk – 1 cup = 8 grams of protein

full fat yogurt – 8 oz = 12 grams of protein
Regular Cheese – 2 oz = 14 grams of protein
soy milk – 1 cup = 8 grams of protein
soy yogurt – 6 oz = 6 grams of protein
fat free yogurt – 6 oz = 5 grams of protein
fat free greek yogurt – 1 container = 18 grams of protein
fat free milk – 1 cup = 8 grams of protein
2% part skim cheese or vegan cheese – 2 oz = 16 grams of protein
lactaid milk – 1 cup = 8 grams of protein
Almond Milk – 1 cup = 1 gram of protein

portion
control
HEALTHY FATS
Teaspoon of Oil (STAY AWAY FROM VEGETABLE OILS)
10-15 Unsalted peanuts or seeds
10-15 Olives
1 tsp Butter
1 tbsp Mayo
¼ avocado
BEVERAGE LIST
Coffee – Up to 16 oz per day
Tea – Up to 16 oz per day
Decaffeinated Tea or Coffee – Unlimited
Diet Soda – Up to 16 oz per day
Crystal Light – up to 2 packs a day (does not count as water)
Seltzer Water – any flavor that contains 0 calories = water – UNLIMITED
Wine – 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) Marinades
vinegar
jelly
salsa
sugar free jello/pudding
ketchup/hot sauce

healthy
easy
menus
There are plenty of different types of diets on the market. Everyone is looking to sell you the
quickest and fastest way to lose weight. The most popular is juicing, detoxing and even plastic
surgery (lipo suction or tummy tuck), and with discipline, you will achieve the results you are
looking for.
However, more than 90% of people using these methods will gain the weight back. There is
absolutely no short cut to health and fitness. Health and fitness is about discipline and
consistency. You will need to work towards a healthy lifestyle each and every day to achieve
lasting results.
My typical diet daily consists of about 1200-1500 calories, with a healthy balance of all food
groups. I would suggest aiming for that number when planning out your meals. However, if
you find that you are still hungry and not getting enough food, it could be your level of activity or
your current weight. Therefore, add more protein, healthy fat and veggies to your diet. These
foods 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 also
included a 5 day keto plan. The keto plan is a great diet, as it focuses on natural food choices
while eliminating sugar from your diet.
Enjoy, and have fun with your meals by spicing them up and sharing with your family :)

1 2 3 4
Breakfast https://youtu.be/8R2cMQBGAZc https://youtu.be/gb5Ad1iRGRs https://youtu.be/TXhMFSVROfM
• Omelette- –
1-3 eggs add Breakfast Breakfast Breakfast
chopped • 1 cup of oatmeal • 5-6 oz Vanilla yogurt • 2 low fat waffles
onions and • Top with 1 tbsp. of peanut • 5 unsalted crushed • ¾ cup of berries
peppers butter walnuts or pecans • 1 tbsp of natural syrup
• 2 slices of • ¼ cup of warm berries • 6 strawberries • 5-6 oz of yogurt
low calorie • Fat free whip cream • 1 tbsp of peanut butter Use half berries in yogurt the other
(40-50 Drink half on waffles
calorie) • 2/4 cup of berries
wheat toast
• 8 oz of fat free milk
• 1 tsp of
• 4-5 ice cubes
butter
• Blend
Snack Snack Snack Snack

• Apple • Orange • 1 orange • Banana
• 5-6oz of • 10-15 unsalted nuts • 6 strawberries
yogurt • 10 unsalted almonds
• 5-6 reduced fat crackers
Lunch Lunch Lunch Lunch

• 4-8 oz of • 1 can of tuna • 2 cups of beans • 1 can of tuna (mix in tbsp.
chicken • Cup of corn of teriyaki marinade)
breast • 2 slices of low calorie
• 3 cups of lettuce (mix in
• 3 cups of bread
cucumbers and
• 1/3 cup of cooked white
lettuce • 1 tbsp of mayo rice
tomatoes)
• Add low fat • 2 cups of side salad. • Pinch of reduce fat • ¼ avocado
dressing or • Low fat dressing
cheese • 2 cups of spinach
make your • 2 tbsp of salsa
own
• 15 grapes • 3 tbsp of peanut butter • Green apple • 2-4 oz of low sodium deli
• 5-6 reduced • 2 rice cakes meat
fat crackers • 1 low calorie bread
(ex.. triscuit,
wheat thins) • 1 tbsp of mustard (or eat
plain)
Dinner Dinner Dinner Dinner
• 4-7 oz of • 3-6 oz of beef • 2 cups of chic peas • 4-8 oz of chicken breast
salmon • 3 cups of green veggies • 4 oz of potato
• 3 cups of 2 cups of spnach
• 3 cups of vegetables
• 4 oz yam •
green veggies • ¼ avocado
• 1/3 cup of
cooked rice
Snack Snack
• Strawberries • Baked Apple
• Fat free whip
cream
5 6 7 8
Breakfast Breakfast Breakfast Breakfast
• 3 boiled eggs • ¾ cup of egg beaters • 5-6 oz Vanilla yogurt • 3 eggs minus the yolk
• ¼ avocado • ½ whole wheat bagel • 5 unsalted crushed scrambled
• 2 slices of low • 1 tsp of butter walnuts or pecans • Mix in one cup of cooked
calorie toast • ½ banana spinach
• 6 strawberries • 1/3 cup of blueberries • 1 tsp of butter
• 1 tbsp of peanut butter • 2 slices of low calorie
toast

• ¾ cup of berries • Orange • 1 orange • Apple
• 2 tbsp of granola • 10-15 unsalted nuts
• 5-6oz of yogurt
• 2 park skim string cheese

• 4-8 oz of chicken • 1-2 firm tofu (season • 2 cups of lettuce. • 1- 2 cups Roasted chic
breast with low sodium Topped with peas seasoned with garlic
• 3 cups of lettuce marinade) • 1 cup of quinoa and paprika
(top with tomatoes • 1 cup of cooked diced
and cucumbers) • mushrooms
tomatoes and onions
• 1/3 cup of rice
• Add low fat • spinach • 3 cups of green veggies

dressing or make • 1/3 cup of white rice
your own
• apple • 3 tbsp of peanut • Green apple • ½ grapefruit
• 5-6 reduced fat butter • 5 tbsp. of unsalted nuts
crackers (ex.. • 1 green apple
triscuit, wheat
thins)
• 4-7 oz of ground • Zuchinni noodles • Place 1-2 cups of black • 4-7 oz of shrimp
chicken or turkey beans
• 1/3 cup of cooked • Topped with cherry • And, 1/3 cup of • 10 asparagus stalks
wheat pasta tomatoes chopped tomato into • Season with garlic and
• 2 cups of cooked • Mushrooms • 4 oz of baked yam lemon
diced tomatoes and • 3 tbsp. of mozzarella
onions for sauce
• Toss in 1 cup of
cooked spinach
Snack *Snack Snack
• 6 Strawberries • Baked Red Apple • ½ grapefruit
• Fat free whip cream • 2-3 tbsp of granola
• ½ cup of reduced fat
ice cream
9 10 11 12
• 5-6 oz. of yogurt • 3 small wheat pancake • 1 cup of oatmeal • 3 eggs minus the yolk
• 1 tbsp of peanut • ½ banana • 1 tbsp of peanut butter scrambled
butter • 6-8 strawberries or 2/3 • ½ warm apple with • Mix in one cup of cooked
• 6 strawberries berries cinnamon spinach
• Drizzle 1 tbsp of hot • 1 tsp of butter
peanut butter and • 2 slices of low calorie
coconut flakes. toast

• ½ pineapple • Orange • 1 orange • ½ banana
(carve out center
and use for later) • Top with 2 tbp of peanut
• Mixed fruit inside butter and fruit

• 4-7 ounces of • 1 cup of string beans • 3 cups of green lettuce • 1/3 cup of brown rice
salmon cooked and cabbage
• 1 cup of broccoli • ¼ avocado • ½ cup of broccoli
with pineapple
from earlier • 1 cup of kale • 3 eggs • 2 cups of spinach
• 1/3 cup of rice • 3 oz of steak • Topped with black chia • ½ chopped tomato
seeds
• 2 cups of spinach • Use your favorite low • 4 oz of chicken breast
sodium marinade for • ¼ cucumber
season
• ¼ avocado
• Top with sesame seeds

• ½ red apple • 1 tbsp of peanut butter • Green apple • ½ grapefruit
• 3 tbp of unsalted • 1 mozzarella stick
nuts and raisins • 1 green apple
• 2 tbsp of granola
• ½ banana
• Sprinkle cinnamon

• 4 oz baked potato • 1 cup of corn • 4-7 oz of shrimp • 1-2 cups of chic peas
fries • 3 cups of romaine • 2 cups of spinach
• 1-2 cup of black beans lettuce • ¼ avocado
• 1 cup of black • ½ cucumber • 1 oz of mozzarella • 1/3 cup of rice
beans
• ½ chopped tomato cheese • 3 reduced fat crackers
• 2 cups of Brussel
•
sprouts • On top of two cups of 1 tbsp of low fat/sodium
spinach hummus
• 1 cup of baby
carrots • Mix in 1 tbsp of sour
cream
*Snack Snack
• Baked Red Apple • ½ grapefruit
• 2-3 tbsp of granola
• ½ cup of reduced fat ice
cream
13 14 15 16
• 5-6 oz Vanilla • ¾ cup of egg beaters • 1 cup of oatmeal • 3 eggs minus the yolk
yogurt • ½ whole wheat bagel • 1 tbsp of peanut butter scrambled
• 5 unsalted crushed • 1 tsp of butter • ½ warm apple with • Mix in one cup of cooked
walnuts or pecans cinnamon spinach
• ½ banana • 1 tsp of butter
• 1/3 cup of • 2 slices of low calorie
blueberries toast
• 1 tbsp of peanut
butter

• 1 orange • Orange • 1 orange • Apple
• 10-15 unsalted nuts • ½ apple
Both chopped into pieces • 2 park skim string cheese

• 2-3 Eggs, • 4 – 8 oz of chicken • 2 cups of lettuce. • Unsalted nachos (15-20_
breast Topped with
• 4 oz roasted yam
• 1 cup of quinoa • 1 cup of black beans
• ½ cup of roasted • 4 oz of roasted yam • 1 cup of cooked diced • 1/3 cup of quinoa
squash
• ¼ avocado,
• ¼ beets tomatoes and onions • 1/3 chopped tomato
• 1 cup spinach, • ¼ cucumber • 1 cup of romaine lettuce
arugula, • 10-12 asparagus • 1 tbsp of sour cream
• 3 pita cracker,
• 1 tsp of vegan
cream cheese
• apple • 3 tbsp of peanut • Green apple • ½ grapefruit
• 5-6 reduced fat butter • 5 tbsp. of unsalted nuts
crackers (ex.. • 1 green apple
triscuit, wheat
thins)
• 4 oz of baked • Zuchinni noodles • ½ stuffed pepper with • 1-2 cups of chic pea
potato with 1 cup cooked ground turkey
• Topped with cherry 4-7 oz and 2 tbsp of • 3 cup of spinach
of string beans tomatoes salsa and 1 oz of cheese • ¼ avocado
• 3-6 oz of dark meat • Mushrooms 1/3 cup of rice
chicken (legs thighs
• • 5-6 cherry tomatoes
or wings) • 3 tbsp. of mozzarella • 2 cups of spinach
• ¼ cucumber
• ¼ avocado
*Snack Snack
• Baked Red Apple • ½ grapefruit
• 2-3 tbsp of granola
• ½ cup of reduced fat
ice cream
17 18 19 20 21
Breakfast Breakfast Breakfast Breakfast Breakfast
• 3 boiled eggs • ¾ cup of egg • 1 cup of • 3 eggs minus • 3 eggs minus the
• ¼ avocado beaters oatmeal the yolk yolk scrambled
• 2 slices of low • ½ whole wheat • 2/4 cup of omelette. Top • Mix in one cup
calorie toast bagel blueberries with 1 tbsp of of cooked
• 6 strawberries • 1 tsp of butter and salsa spinach
raspberries • 5-6 oz of yogurt • 1 tsp of butter
• 1 tbsp of topped with 2 • 2 slices of low
peanut strawberries calorie toast
butter and 1 tbsp of
• ½ banana granola
• 1 slice of low
calorie toast, 1
tbsp of peanut
butter and 3
strawberries
Snack Snack Snack Snack Snack
• ¾ cup of • Orange • 1 orange • Apple • 2 cups of
berries • 10-15 unsalted nuts chopped
• 2 tbsp of • 2 part skim
string cheese watermelon,
granola strawberries,
• 5-6oz of and blueberries
yogurt
Lunch Lunch Lunch Lunch Lunch

• Lettuce Wraps • 8-10 strawberries • Shrimp • 2 cups of • 1- 2 cups
– Romaine Tacos - 4-7 broccoli Roasted chic
• 5 tbsp unsalted oz of shrimp
Hearts nuts • 4-8 oz of peas seasoned
cooked with with garlic and
• 2-4 oz of low • 3 cups of spinach • Diced mango chicken breast
sodium deli paprika
and red • 1/3 cup of rice
meat peppers • 1/3 cup of rice
• 2 thin slices of • Romain • 3 cups of green
cheese hearts veggies
(replace
taco)

• apple • 3 tbsp of peanut • Green apple • ½ grapefruit • ½ grapefruit
• 5-6 reduced butter • 5 tbsp. of
fat crackers unsalted
• 1 green apple nuts
(ex.. triscuit,
wheat thins)
Dinner Dinner Dinner Dinner Dinner
• 4-7 oz of • Zuchinni noodles • Place 1-2 • 4-7 oz of shrimp • 1 whole wheat
salmon cups of black pita
• Topped with cherry beans • 10 asparagus
• 4 oz of yams tomatoes • And, 1/3 cup stalks • 4 oz of ground
• 10-12 • Mushrooms of chopped • Season with turkey
aspargus • 3 tbsp. of tomato into garlic and lemon • 3 tbsp of tomato
• ¼ avocado mozzarella • 4 oz of paste
baked yam • 1 cup of spinach
• 2 oz of cheese
Snack *Snack Snack Snack
• 6 Strawberries • Baked Red Apple • ½ grapefruit • ½ grapefruit
• Fat free whip • 2-3 tbsp of granola
cream • ½ cup of reduced
fat ice cream
KETO KETO KETO KETO KETO
Breakfast Breakfast Breakfast Breakfast Breakfast
• 3 boiled eggs • Bacon • Whole Yogurt • Veggie Egg • 3 eggs
• avocado • Eggs bowl with white omelet. scrambled
• 6 strawberries • avocado berries and Top with salsa • Mix in cooked
• Cook with • Cook with butter or pecans • Cook with spinach
butter or coconut oil butter or • Top with feta
coconut oil coconut oil cheese or
• 5-6 oz of yogurt mozzarella
topped with 2 • Cook with
strawberries butter or
coconut oil

• Berries • Green apple • Lettuce wraps • Apple • Chopped berries
• 5-6oz of with ham (or
yogurt
• 10-15 unsalted
whatever deli • 2 part skim
nuts string cheese
meat you like)
and cheese
Lunch Lunch Lunch Lunch Lunch

• Lettuce • 8-10 strawberries • 1-2 italian • Leafy greens • Breadless egg -
Wraps – turkey • Garlic butter Shredded
• pecans sausage salmon
Romaine carrots cabbage
Hearts • 3 cups of spinach • Onions and • Cauliflower rice and white
peppers
• 2-4 oz of low • Grilled onions
• Cooked • 1 egg
sodium deli chicken spinach
meat • Chicken
• 2 thin slices of • Soy sauce
cheese
• Cucumbers
• Black olives
• Caesar
dressing

• Pepperoni • 1 tbsp of natural • Green apple • ½ grapefruit • ½ grapefruit
peanut butter • 5 tbsp. of
unsalted nuts
• 1 green apple
Dinner Dinner Dinner Dinner Dinner
• 4-7 oz of • Zuchinni noodles • roasted/baked • 4-7 oz of garlic • Steak
salmon cauliflower and butter • Leafy green
• Topped with cherry • veggies
• Spinach tomatoes shrimp
roasted/baked •
• Avocado • mushrooms broccoli • Leafy greens Roasted
cauliflower with
• ground turkey • Cheddar cheese
cheese
• cook with oil • Sour cream
• Grilled
chicken or
steak
Snack Snack Snack
• Berries • ½ grapefruit • ½ grapefruit
• Whip Cream
food
journal
BRITTNE BABE - 21 Day Challenge
DATE
Breakfast
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Snack_______________________________________________________________
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Lunch_______________________________________________________________
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Snack_______________________________________________________________
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Dinner______________________________________________________________
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Snack_______________________________________________________________
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Circle the Amount of 16.9 oz water bottles you drink
food
journal
BRITTNE BABE - 21 Day Challenge
How did you feel today? Did you stay on track? If yes, how did you do it? If not, why? What
can you do tomorrow to increase your chances of success?
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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!

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everything

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

This is my suggested food

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

Egg Whites - ½ cup = 13 grams of protein

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

Egg Beaters or Egg substitute - 3 tbsp = 5 grams of protein

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

* Higher in sugar, low or no fiber

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

whole milk – 1 cup = 8 grams of protein

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

Brittne Babe Fitness LLC 2014 - 2018 All Rights Reserved

Snack Snack Snack Snack

Lunch Lunch Lunch Lunch

Snack Snack Snack Snack

Lunch Lunch Lunch Lunch

• Add low fat • spinach • 3 cups of green veggies

Snack Snack Snack Snack

Lunch Lunch Lunch Lunch

Snack Snack Snack Snack

Dinner Dinner Dinner Dinner

Snack Snack Snack Snack

Lunch Lunch Lunch Lunch

Lunch Lunch Lunch Lunch Lunch

Snack Snack Snack Snack Snack

Snack Snack Snack Snack Snack

Lunch Lunch Lunch Lunch Lunch

Snack Snack Snack Snack Snack

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