7 Day Nutrition Challenge

7 Day Nutrition Challenge

11th Oct 2018

Guest Post by Derek Flodmand


Working in a gym, the biggest problem I come across with clients is getting their diet in check. Everyone always has an excuse as to why they can’t eat healthy. Whether it was your friend’s birthday, happy hour, a wedding, or “it was in the closet and you just couldn’t help it.” It is time to forget the excuses and give your body the nutrients that it needs to change. I have designed a 7-day challenge that will tell you exactly what to eat, when to eat, how much to eat, and why you should eat it. Although this challenge is only 7 days, hopefully you will realize what it takes to eat great, feel great, look great, and continue this program for a long time. Pay close attention because it is extremely SIMPLE! There is only 1 rule:

Rule #1: Eat whole, unprocessed foods. 7 days. GO!

Think you can handle it?


Vegetables: Broccoli, Asparagus, Mushrooms, Spinach, Kale, Lettuce, Peppers, Onions, Beets, Tomatoes, Green Beans, Zucchini, Brussel Sprouts, Eggplant, Artichokes, etc.

Fruits: Apples, bananas, berries, melons, citrus fruits, kiwi, mango, pears, etc.

Protein: Chicken, Lean Turkey, Lean Steak, Eggs, Salmon, Tuna, Beans, Chickpeas, Lentils.

Complex Carbohydrates: Ezekiel bread, oatmeal, brown rice, sweet potatoes, yams, quinoa, buckwheat.

Healthy Fats: Avocado, whole eggs, flaxseed, chia seed, pumpkin seed, hemp seed, almonds, cashews, brazil nuts.

Spices/Condiments: garlic, cumin, cayenne pepper, turmeric, red pepper, oil, vinegar, hot sauce.

Sample Day of Eating:


2-3 whole eggs (protein, fat)

1 cup oatmeal/2 slices Ezekiel Bread (complex carb)

1 banana or 1 handful berries (fruit)


1 handful Almonds or Brazil nuts (healthy fat)


4 oz Grilled Chicken/Turkey/Fish (lean protein)

½ cup Brown Rice or Yam (complex carb)

1 cup Broccoli/Asparagus/Spinach/etc (vegetable)


1 Fruit: Apple/Berries/melons/etc

Dinner: D’licious Salad

1 Cup Spinach (Vegetable

1 Cup Kale (vegetable)

1 handful blueberries/strawberries (Fruit)

1 Tbs Hemp Seed/chia seed/flaxseed (healthy fat)

½ Avocado (healthy fat)

½ Cup Chickpeas/Beans (protein/carb/vegetable)

½ chopped Red pepper/green pepper/cucumber/etc (vegetable)

Handful Grape Tomatoes/tomatoes (vegetable)

-No dressing needed but oil and vinegar if you must!

Late Meal/Snack if Needed (choose one):

  • ½ cup egg white omelet with spinach, mushroom, onion, avocado
  • ½ cup oatmeal or 1 slice Ezekiel bread
  • Rice cakes with organic peanut butter
  • Vegetables with hummus or guacamole
  • Oatmeal with fruit
  • Hard boiled egg with fruit

In these 7 days you should notice great energy throughout the day, better sleep, weight loss, and loss of inches. For those that love to cook and cannot eat the same thing everyday, this is why the shopping list is there. You can use these ingredients to make anything else that your heart desires. For me, I don’t mind eating the same thing every day.

This is what I eat. This is what works. This is what is good for the body. Challenge yourself for these 7 days to get out of the snack bags and give your body real, nutritious food. Although the challenge is only 7 days, I give you this in hopes to change your eating habits for the better and continue to eat healthy for the years to come! Any questions please email me at Derek.flodmand@yahoo.com and I will be glad to help you!