Healthy You Challenge Elimination Phase Shopping List (Week 1)

notebook and penPlease find a list of the food items you will see in the Elimination Phase (week 1) of the 14-Day Healthy You Challenge. You will notice that I did not include the quantities for the items, as we assume everyone will be making different serving sizes, depending on how many people you are cooking for. The list is merely a guide to help you stock your pantry and give you a heads up as to what you will need to look for in the grocery store. Click here for the complete meal plan and corresponding recipes for week 1.

Some of the items are perishable which means people will be purchasing within days of making the recipe. Others are spices, seasonings, oils, condiments, etc. that can be purchased and kept in your pantry as needed. Either way, I hope this list provides you with a shopping guide as you prepare for the challenge.

I will be providing a shopping list for the Clean Phase (week 2) as we get closer to that week. Good luck with your shopping!

(Don’t freak out by the large list of items! Many of the items on the list are every day staples. Many of you will already have certain items like salt, pepper, Dijon mustard, olive oil, etc. on hand. I just wanted to be thorough and make sure we didn’t leave anything out.)

Healthy You Challenge Week 1 Shopping List: FRUITS
Healthy You Challenge Week 1 Shopping List: FRUITS
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Healthy You Challenge Week 1 Shopping List: VEGETABLES & FRESH HERBS
Healthy You Challenge Week 1 Shopping List: VEGETABLES & FRESH HERBS
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Healthy You Challenge Week 1 Shopping List: POULTRY, EGGS, MEAT, & FISH
Healthy You Challenge Week 1 Shopping List: POULTRY, EGGS, MEAT, & FISH
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Healthy You Challenge Week 1 Shopping List: DAIRY
Healthy You Challenge Week 1 Shopping List: DAIRY
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Healthy You Challenge Week 1 Shopping List: BREADS
Healthy You Challenge Week 1 Shopping List: BREADS
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Healthy You Challenge Week 1 Shopping List: DRINKS
Healthy You Challenge Week 1 Shopping List: DRINKS
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Healthy You Challenge Week 1 Shopping List: SPICES & CONDIMENTS
Healthy You Challenge Week 1 Shopping List: SPICES & CONDIMENTS
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Healthy You Challenge Week 1 Shopping List: RICE, PASTA, GRAINS & BEANS
Healthy You Challenge Week 1 Shopping List: RICE, PASTA, GRAINS & BEANS
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Healthy You Challenge Week 1 Shopping List: NUTS & SEEDS
Healthy You Challenge Week 1 Shopping List: NUTS & SEEDS
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Healthy You Challenge Week 1 Shopping List: OILS & VINEGARS
Healthy You Challenge Week 1 Shopping List: OILS & VINEGARS
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Healthy You Challenge Clean Phase Shopping List (Week 2)

Shopping List_Wk2Please find a list of the food items you will see in the Clean Phase (week 2) of the “Healthy You!” Program. You will notice that I did not include the quantities for the items, as we assume everyone will be making different serving sizes, depending on how many people you are cooking for. The list is merely a guide to help you stock your pantry and give you a heads up as to what you will need to look for in the grocery store. Click here for the complete meal plan and corresponding recipes.

Some of the items are perishable which means people will be purchasing within days of making the recipe. Others are spices, seasonings, oils, condiments, etc. that can be purchased and kept in your pantry as needed. Either way, I hope this list provides you with a shopping guide as you prepare for week 2 of the 14-Day Healthy You Challenge.

Good luck with your shopping!

(Don’t freak out by the large list of items! Many of the items on the list are every day staples. Many of you will already have certain items like salt, pepper, olive oil, etc. on hand. I just wanted to be thorough and make sure we didn’t leave anything out.)

Healthy You Challenge Week 2 Shopping List: FRUITS
Healthy You Challenge Week 2 Shopping List: FRUITS
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Healthy You Challenge Week 2 Shopping List: VEGETABLES & FRESH HERBS
Healthy You Challenge Week 2 Shopping List: VEGETABLES & FRESH HERBS
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Healthy You Challenge Week 2 Shopping List: POULTRY, EGGS, & SEAFOOD
Healthy You Challenge Week 2 Shopping List: POULTRY, EGGS, & SEAFOOD
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Healthy You Challenge Week 2 Shopping List: BREAD
Healthy You Challenge Week 2 Shopping List: BREAD
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Healthy You Challenge Week 2 Shopping List: DRINKS
Healthy You Challenge Week 2 Shopping List: DRINKS
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Healthy You Challenge Week 2 Shopping List: SPICES & CONDIMENTS
Healthy You Challenge Week 2 Shopping List: SPICES & CONDIMENTS
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Healthy You Challenge Week 2 Shopping List: GRAINS & BEANS
Healthy You Challenge Week 2 Shopping List: GRAINS & BEANS
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Healthy You Challenge Week 2 Shopping List: NUTS
Healthy You Challenge Week 2 Shopping List: NUTS
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Healthy You Challenge Week 2 Shopping List: OILS & VINEGARS
Healthy You Challenge Week 2 Shopping List: OILS & VINEGARS
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Summer 2014 Healthy You Challenge

Monday, July 7th – Sunday, July 20th.

Looking for a little more support and motivation with your weight loss goals? Look no further! Join me for the 14-Day Healthy You! Challenge.

Starting Monday, July 7th, I will personally guide you through the 14-day Healthy You! program onFacebook and Twitter. I will be available to answer questions and provide you with encouragement and motivation to help you achieve your goals.

Want to join me? Here’s how it works:

1) Get your copy of Healthy You! Purchase your copy of “Healthy You!: 14 Days to Quick and Permanent Weight Loss and a Healthier, Happier You” on Amazon.

(Note: purchasing the book is not mandatory to join the challenge, however, being able to follow along with the book will make the program easier as you will have the lists of meal plans, ingredients and recipes at your finger tips)

2) Join the challenge. Let us know you’re joining the challenge. Click here to join the challenge (for FREE)!

3) Like me on Facebook. If you haven’t already, like me on Facebook for up-to-date details and ongoing motivation.

4) Share Your Experience and Ask Questions. Don’t be shy! As we work our way through the 14-days, please join the conversation and comment on my posts or ask me questions about the plan.  I want to hear how you’re feeling and I want to follow your progress. Commenting in the post stream is best as others may benefit from your comments and my reply. However, you can also private message me through Facebookas well. You can also join the conversation by using the hash tag #HealthyYouChallenge.

5) Download the Healthy You! Challenge Cover Photo. Download one of the Healthy You! Challenge cover photos and upload it to your Facebook timeline. (Optional, but fun!) To download: Click “Download Now!” and drag or drop onto your desktop or right click and ‘save image as’.

HYC_Personal_ Cover Photo_Pink_Summer2014

HY Challenge_Personal_Cover Photo_Summer_Opt2

6) Read Part One. If you have time, read “Part One: Before You Begin” of the “Healthy You!” book.

7) Have fun! Get ready to have some fun and lose some weight!

Losing weight isn’t always a fun process but the Healthy You! program, with it’s easy-to-follow plan and accompanying recipes, can help you lose those unwanted pounds quickly and easily. The added support of doing the program with a group of people can also give you the added confidence and support you need to adopt a healthier lifestyle and lose weight in the process.

Check out some of the incredible praise we received from the 1,400+ participants that took a previous challenge.

  • Day 10 of 14: “To date, I’m almost 10 lbs. down! Awesome! Thanks for all your support… I am loving how I feel! Thanks Dawna!!!” – Kim P
  • Day 7: “I’m down 5 pounds. But moreover, I am shocked at the changes in my body and skin. I feel great!” – Melissa C
  • “I am feeling more mindful and more aware of what I eat and looking forward to really eating clean. This program has given me a mind reset.” – Kareema S
  • “Today, day 4, I am down 6 lbs… thank you Dawna!” – Bonnie B
  • “Ready and so delighted with my week one results. Down 5 pounds and I definitely feel more energetic.” – Cindy R

Should you have any questions about the Healthy You Challenge, please feel free to reach out to me at any time or visit the Frequently Asked Questions.

I hope you will join me on this two-week journey starting Monday, July 7th. Let’s do this together!

– Dawna

Healthy You Challenge: Elimination Phase (Week 1) Meal Plan & Recipes

HYC_WhiteBoard_Week1_403x300The Summer 14-Day Healthy You! Challenge is just days away and I’m super excited to have you all joining me. I’ve mentioned it before, but I will be here for you through the entire 14 days (July 7 – 20). Please do not hesitate to post questions or comments on the Healthy You Challenge event page or my main Facebook page. You can also ask questions and comment on Twitter by using #HealthyYouChallenge. Your questions and comments will help everyone along the way.

As we prepare for week 1, the Elimination Phase, I want to provide you with all the recipes for the first 7 days. Below please find the Elimination Phase meal plan and all accompanying recipes. Click here for a shopping list of all the items you’ll find in the Elimination Phase meal plan. I hope this helps with your planning and shopping.

I know that most, if not all, of us are extremely busy. Remember that the plan can be made flexible. Chapter 14: Be Realistic, gives tips for making the program work in any situation. If you don’t enjoy a certain food or meal, don’t eat it just because it’s on the plan. Pick another meal that you’ll enjoy—just make sure that you’re not adding back one of the eliminated foods. For example, if you don’t like cranberry and quinoa salad, you can have the brown rice pasta salad again.

Also, if you know you are going to have a busy day and there is no way you will be able to make dinner, make a double helping of lunch and have it again for dinner or make a double helping of dinner from the night before and have it again. I love the three bean salad—it’s one of my favorite recipes on the program—so I’ll make extra and eat it two days in a row for lunch or I’ll replace one of the dinners with it. (Make it once – eat it twice is my motto).

The program needs to be something that works for you. The flexibility allowed in the program should make this an easy program to follow. Not to mention the recipes are incredible! :)

Elimination Phase: Week 1 Meal Plan

Day 1 (Eliminated Items: Sugar):

Day 2 (Eliminated Items: Sugar and Wheat)

healthy yogurt snack

Snack: Fat-Free Vanilla Yogurt and 10 Almonds

Day 3 (Eliminated Items: Sugar, Wheat, Dairy)

super green juice

Breakfast: Super Green Juice

three bean salad

    Lunch: Three Bean Salad

apple snack

     Snack: Medium Apple or Pear

Day 4 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods)

Day 5 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods, Artificial Sweeteners)

Vegetarian Chili

         Lunch: Vegetarian Chili

Day 6 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods, Artificial Sweeteners, Red Meat)

Day 7 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods, Artificial Sweeteners, Red Meat, Alcohol)

Healthy You Challenge: Clean Phase (Week 2) Meal Plan & Recipes

HYC_WhiteBoard_Week2_403x300

Congratulations! We are approaching the end of the Elimination Phase (week 1) and the beginning of the Clean Phase (week 2). That means we are at the halfway point of the summer 14-Day Healthy You Challenge! As we enter the next 7 days, please do not hesitate to post questions or comments on the event page or main Facebook page. Your questions and comments will continue to help everyone along the way.

The Clean Phase is a seven-day continuation of the final day of the Elimination Phase. During the Clean Phase, you will continue to eat a diet free of sugar, wheat, dairy, process foods, diet soda and artificial sweeteners, red meat and alcohol. That means that we are eating 100% clean this week.

During the week 1, you may have experienced symptoms of withdrawal. But don’t fret! The Clean Phase focuses on nourishing your body; during this phase, your body should start to feel lighter as excess weight comes off. You should begin to feel more balanced and alive. Your thoughts may become more clear and focused. You will likely feel more vibrant and energetic as you reach the end of the clean week. Although this week will likely prove the most challenging week, it will also be the most rewarding.

As we prepare for the Clean Phase, please find the meal plan and all accompanying recipes for this week below. Click here for a shopping list of all the items you’ll find in the Clean Phase meal plan. I hope this allows you to shop and plan for next week’s meals (days 8-14).

Clean Phase: Week 2 Meal Plan
(For days 8-14, continue to eliminate sugar, wheat, dairy, highly processed foods, diet sodas and artificial sweeteners, red meat, and alcohol)

Day 8:

Day 9:

Day 10:

handful grapes

     Snack: 1 cup Red or Green Grapes

Day 11:

Healthy You Challenge Additional Meals & Snacks

As we prepare to begin the 14-day Healthy You Challenge, I wanted to provide you with additional “Healthy You” recipes that can be substituted for the recipes provided in the two week meal plan. The additional recipes below can be used at any time during the Elimination and Clean Phases.

On Facebook, I will be posting the meals as they are seen in the book for Days 1-14, but do not forget that if you’d like to substitute a meal (or meals) for one or more below, please feel free to do so.

Please find the additional Healthy You approved recipes below (note: the recipes are specified as lunch, dinner, snack or side item). I hope you enjoy!

Additional “Healthy You” Approved Recipes

(*All recipes marked with an asterisk are vegetarian options)

Lunch:

Greek Salad

         Lunch: Greek Salad with Chicken

Dinner:

Slow-Roasted Potatoes by Prevention Magazine

Slow Roasted TomatoesTomatoes are no doubt a fan favorite. I love cooking with tomatoes as there are infinite ways to prepare them. Have you tried roasting your tomatoes? What would you pair with this Slow-Roasted Tomatoes recipe from Prevention Magazine?

Click here for the recipe.

Avocado Jewel Salad by Health.com

Avocado Jewel SaladMade with only 8 simple ingredients, this citrusy Avocado Jewel Salad still provides you with a ton of vitamin C, healthy fats and iron. This “Healthy You!” approved salad tastes great and will leave you feeling great!

Click here for the recipe.

Tropical Guac recipe from Prevention Magazine

Tropical GuacI recently came across this delicious, “Healthy You!” approved version of guacamole that includes pineapple, mango and cantaloupe. Does your guacamole recipe contain a special ingredient? How do you make yours?

Click here for the Tropical Guac recipe from Prevention Magazine.

Chickpea Bajane by Cooking Light

Chickpea BajaneI love chickpeas! I always have them on hand as they can easily be made into a meal, side or appetizer. What’s your favorite way to prepare chickpeas?

Here’s a great Chickpea Bajane made with chickpeas, leeks, carrots, fennel, and spinach over quinoa. Click here for the recipe by Cooking Light.