the challenge cheat sheet

(Follow this guide step 1 - 7 each day)

1. SKIP BREAKFAST
Breakfast is not the most important meal
of the day. Skip it and move on to Step 2.

2. DRINK BLACK COFFEE/GREEN TEA

Consume black coffee until you break your fast.
(2 cups maximum)

3. (16) Hour Fasting Window

Start eating 16 hours after you last evening meal.
Will break the fast between 12-2pm.

4. MEAL 1
Your first meal should consist of lean protein and
healthy fats. (No carbs. veggies are okay)

5. GREEN TEA
Drink green tea and water throughout
the rest of the day.

6. MEAL 2
Should consist of protein, carbs and veggies. From real
food (no junk).

7. Meal 3: Same as Meal 2

Eat lightly for meal 1 and feast in evening.
Fruit is allowed as snack between meals.

EXAMPLE EATING SCHEDULE

FAST MEAL 1 SNACK MEAL 2 FAST
(06:00a - 12:00p) (12:00p - 12:30p) (3:30p - 4:30p) (6:30p - 8:00p) (8:00p - 06:00a)
PROTEIN, FATS FRUIT, LEAN PROTEIN, CARBS
Water + Coffee & VEGGIES PROTEIN, NUTS & VEGGIES Water

**This is an example meal plan. You can and should tweak this eating schedule to fit your life better. All that matters
is that you fast for 16 hours and have an 8 hour eating window.**
 Food Suggestions
GOLDEN RULES
VEGGIES/FIBER
1. Just eat REAL FOOD.
2. If it's processed skip it. Artichoke
Asparagus
3. Drink 1 Gallon of water each day. Beans
4. Meals can be big. You will most likely have around Beetroot
Broccoli
1-3 meals during eating window.
Brussel Sprouts
Cabbage
PROTEIN Carrots
Cauliflower
Chicken Breast Celery
Chicken Thighs (Skin Removed) Chillies
Turkey Breast Collards
Turkey Thighs (Skin Removed) Corn
Beef Mince (<10% Fat) Cucumber
Beef Steaks (Fat Removed) Garlic
Beef Fillet Greens
Beef Brisket Ginger
Beef Roasting Joint (Fat Removed) Herbs
Lamb Steaks (Fat Removed) Mushrooms
Lambs Neck Fillet Kale
Lamb Leg (Fat Removed) Lettuce
Lamb Shoulder (Fat Removed) Okra
Pork Steaks (Fat Removed) Onions
Pork Chops (Fat Removed) Peas
Pork Tenderloin Fillet Peppers
Shrimp Radish
White Fish (All Sources) Snap
Shellfish (All Sources) Peas
All Fish - Tuna, Cod, Salmon, Tilapia Spinach
Mackerel Tomatoes
Sardines Soybeans
Herring Spring mix (salad mix)
Anchovies
Eggs
Ground Turkey
Ground Beef

CARBOHYDRATE FATS
Potatoes (All Varieties) Extra Virgin Olive Oil
Rice Extra Virgin Coconut Oil
Oatmeal Nut Oils
Yams Butter
Pumpkin Hard Cheeses
Turnips Full Fat Yoghurt
Butternut Squash Full Fat Milk
Oats Nuts
Quinoa Seeds
Beans Nut Butters
Lentils Avocados
Chickpeas Olives
Any kind of fruit Eggs