Peanut butter and chocolate smoothie

Féroce 20-day nutrition challenge

Ingredients ½ cup chocolate protein powder 1 banana, frozen  1 tbsp peanut butter 1 tbsp cocoa powder  1 cup almond milk, unsweetened ice, if needed Directions  Blend all the ingredients together until smooth.  Nutrition facts Protein: 17g Carbs:31g Fat:12g

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Chili à la dinde

Féroce 20-day nutrition challenge

Ingrédients  7 portions  1 c. à soupe huile d’olive  1 tasse oignons, coupés 2 c. à thé poudre d’ail  24 oz dinde hachée 1(14 oz)canne tomates en dés 2(15 oz)cannes sauce tomate 1(15 oz) canne lentilles noires 2 tasses de poivrons verts 2 c. à soupe poudre de chili ½ avocat (par portion) Instructions  Dans […]

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Turkey Chili

Féroce 20-day nutrition challenge

Ingredients  Makes 7 servings  1 tbsp olive oil 1 cup onion, chopped 2 tsp garlic powder 24 oz ground turkey 1(14 oz)can diced tomatoes 2(15 oz)cans tomato sauce 1(15 oz) can black beans 2 cups green peppers 2 tbsp chili powder ½ avocado (per serving)  Directions  Place olive oil and onions in stovetop pan, and […]

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Milestone / Jalon 14

Féroce 20-day nutrition challenge

14/30 Implement a macronutrient-balanced meal  Today, make and eat the meal you decided on yesterday. Did you enjoy the meal? Do you think it is sustainable? Why is it or why isn’t it? Mettre en place un repas équilibrés Aujourd’hui, préparer et manger le repas que vous aviez choisi hier. Avez-vous apprécié votre repas?  Pensez-vous […]

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Milestone / Jalon 13

Féroce 20-day nutrition challenge

13/30 Macronutrient-balanced meal Review the make-a-plate section in your nutrition notes and the recipes provided. Choose a meal you are ready to change tomorrow and write down what it will be. Choose foods you know you will eat so you can guarantee success.  If necessary, go to the grocery store to buy what you need […]

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Milestone / Jalon 12

Féroce 20-day nutrition challenge

12/30 Complete a daily food log (AGAIN) Repeat yesterday’s exercise and write down everything you eat today. See where you could make changes for tomorrow’s meals to make them more balanced. See what lifestyle changes you should make to achieve this goal. Remember that understanding nutrition isn’t that hard; it’s creating the habits that support […]

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Milestone / Jalon 11

Féroce 20-day nutrition challenge

11/30 Complete a daily food log Today, you will write down everything you eat. Don’t cheat! Analyze the protein, carb and fat represented as best you can, and determine whether your meals are relatively balanced. Then pick one meal where you want to change the macronutrient ratio.How could you change it? Often, you will need […]

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Milestone / Jalon 10

Féroce 20-day nutrition challenge

10/30 Identify fat sources (again)  Repeat yesterday’s exercise and identify the fats you eat today. Try to limit the amount of oil you are eating. Oils can be inflammatory and are usually found in processed foods. How can you replace these oils with better choices? Remember, these first two weeks are about observation, not perfection. […]

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Milestone / Jalon 9

Féroce 20-day nutrition challenge

9/30 Identify fat sources  Identify what fat sources you are currently eating, including any fat contained in packaged items like bread, salad dressings, etc. What oils are represented — canola, coconut, sunflower, olive? What whole-food fat sources are you eating — avocado, nuts, olives?  Write down the fat sources you like on your grocery list. […]

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Milestone / Jalon 8

Féroce 20-day nutrition challenge

8/30 Identify carbohydrates sources (again) Repeat yesterday’s exercise and write down the carbs you eat today and their source (fruits, veggies, etc.). Remember that at least half your plate at each meal should contain fruits and vegetables. If your plate does not look like this, what could you change to get it there? Identifiez les […]

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