clean eating 4-phase checklist - beafitchick.com€¦ · read clean eating manifesto ! completed...
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TheNEWFitChicks!4-PhaseCleanEatingProgram
WhatDoYouThinkAboutThisCleanEatingMantra?Eatfood,mostlyplants,nottoomuch
PhaseONE:FreshStart
! ReadCleanEatingManifesto
! CompletedCleanEatingManifesto
assignments
! ReadProteinPrimer
! ReadCarbohydratePrimer
! ReviewedSampleMasterMealPlans
! Canlist8FoodRules
! Completed1st1:1NC
! Completed2nd1:1NC
! Completed3rd1:1NC
! 4MasterMealscompletedandfiled
! Planned3TreatTimes
! BecomeaTreatTimeExpert
! BookmarkedCalorieKing.com
! BookmarkedCookingLight.com
! BookmarkedCleanEating.com
! Know7sourcesgreatcomplexcarbs
! Know7sourcesofleanorplant-based
protein
! MealPrepped6straightdays
! SnacksPrepped6straightdays
! Prepared/Cookedbreakfastat6daysper
weekfor3weeks(noeatingout)
! Prepared/Cookedlunch6daysperweek
for3weeks(noeatingout)
! Prepared/Cookeddinner6daysperweek
for3weeks(noeatingout)
! Prepared/Cookedsnacks6daysperweek
for3weeks(noeatingout)
! TooktheCleanEatingPledge
! Following8FoodRulessuccessfully70%
ofthetime
! IRateMyCleanEating(1Barely-to-10Perfectenough):________________
TheNEWFitChicks!4-PhaseCleanEatingProgram
PhaseTWO:Reboot
! Identified5Triggersthatderailmynutritionsuccess
! Created5RebootStrategiestousewhenI’mderailed
! Incorporated3morevegetablesintoMasterMealPlan
! Incorporated2plant-basedproteinsintoMasterMealPlan
! DinedOutsuccessfullyatleast5times(on“non-treattimes”)
! Successfullyaddingvarietytoweek-to-weekmenu#NoRuts
! Follow8FoodRulessuccessfully85%ofthetime
! NutritionFoodLabelReadingPRO
! LearntheTop10Tip&TricksForMealPrep&CleanEating
! Packaged/ProcessedFoodIngredientsDecoder
! Read1ofFitChicks!recommendedbooks
! Eliminated2moreProcessedFoodsorIngredients:
! Added3CleanEatingFoodsorIngredients:
! IRateMyCleanEating(1Barely-to-10Perfectenough):________________
PhaseTHREE:Maintenance
! Trackedfooddrinkfor7days
! Trackedfooddrinkfor4days
! Trackedfooddrinkfor1day(submit)
! Submitted1SeasonalMasterMealPlan
! Using5NewRecipesformeals,snacks
! Follow8FoodRulessuccessfully95%ofthetime
! Eliminated2moreProcessedFoodsorIngredients:
! Added3CleanEatingFoodsorIngredients:
! PreparedPre-andPost-vacationnutritionplans
! PreparedPre-andPost-holidaynutritionplans
! Subscribedto1ofFitChicks!recommendedmagazines(ornewsletters)
! Remaininginhealthyweightmanagementrange
! Completeda“MyCleanEatingStory”
! EnrolledintheNEWRev!MetabolismCoachingProgram
! IRateMyCleanEating(1Barely-to-10Perfectenough):________________
TheNEWFitChicks!4-PhaseCleanEatingProgram
PhaseFOUR:Refresh
! Identifiedafewthingsthatareworkingwello __________________________________________________________________________________________o __________________________________________________________________________________________
o __________________________________________________________________________________________
! Identifiedwhat’snotworking?Thenidentify:what’sreallynotworking?
o _______________________________________________________________________________________________
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! Identifywhat’scausingyour:
o energydrainso blottingo irregularityo weaknesso sleeplessnesso weightgaino ________________________o ________________________o ________________________
! Medicalcheckup
! HormonalHealthcheckup
! WellBeingcheckup
! “FoodSensitive”–possibleallergies,intolerance,triggersareexploredthoroughly
(askmeforarecommendation)
! RevisitedFreshStartMasterMealPlans
! Revisitedcommitmentsandgoals
! Revisited5RebootStrategies
! RevisitMaintenancePhaseyourkeylearnings
! Identify5RefreshStrategies,ToolsandTechniques
! IRateMyCleanEating(1Barely-to-10Perfectenough):________________