SG 21-Day Nutrition Challenge Workbook - VITAFORCE - SleekGeek

21-DayNutrition

Challenge________________________________

Eat better, diet less.

Sponsored by

Sleekgeek Health Revolution www.sleekgeek.co.za Page 1

Hi! Eric and Elan here from Sleekgeek 👋We’re real people, just like you, on a mission to be healthier, fitter, and happier!

We’re no strangers to body transformation and weight loss, but we also believethat health is the real wealth because without it you have nothing.

We’ve made it our mission to transform the lives of 1 million people byhelping them to build healthy habits so that they can live a better life.

That’s why we created the Sleekgeek Health Revolution.

Ultimately, our vision is for homes, schools, and workplaces to be healthyplaces that enable rather than disable health and vitality.

Welcome to the revolution!

✍ Eric Chowles and Elan Lohmann (read more about the whole team here).


https://www.sleekgeek.co.za/about-our-team/

🏷 A quick note:This workbook is optional - you do not have to use it if you do not want to.

Throughout the Sleekgeek 21-Day Nutrition Challenge we encourage you to use an actualjournal.

However, we know that some people prefer to be able to print out something more structuredand tangible, like this workbook, and then follow it step-by-step as they go through thechallenge.

The choice is yours, we hope you find it useful 😊

-

P.S. You can always get back to your 21-Day De-Stress Challenge Vault using this link:https://www.sleekgeek.co.za/21-day-de-stress-challenge-vault/

Your vault is your “home base” where you’ll find links to each day’s mission:

You’ll also find a bunch of bonus resources towards the bottom of the vault, so check that outtoo!


https://www.sleekgeek.co.za/21-day-de-stress-challenge-vault/

DAY 1________________________________

FOOD JOURNAL


🎯 Today’s Mission:To successfully complete today’s mission:

✅ Keep a food journal of EVERYTHING that you eat today. Try to do it meal-by-meal ratherthan recalling it all at the end of the day so that you’re more aware in the moment.

✅ Take some extra notes about your meal. Was it planned or unplanned? Were you hungry orjust peckish? Did you eat more than you needed to? Did you feel rushed or anxious whileeating? Etc.

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, some ofyour meals today and some of the things that you noted about them.

Food Journal

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Any extra notes about your meals?____________________________________________________________________________

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DAY 2________________________________

FOOD THAT YOU LIKE



✅ Download and print out the Sleekgeek Food List.

✅ Highlight the foods that you actually like and are willing to eat.

✅ Write these foods down in your food journal so that you can quickly reference them at a laterstage.

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, a picture ofyour highlighted food list or list of foods in your food journal.

What foods did you highlight as goods you actually like and are willing to eat?

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DAY 3________________________________

NO “GOOD” OR “BAD” FOODS



✅ Spend some time examining the food continuum, having a look at where different foods fallon the Green vs Orange vs Red food lists.

✅ Write down some of your observations and thoughts in your food journal.

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, anyquestions that you have about this food continuum or any foods that aren’t on any of the lists.

Did anything interesting or curious jump out at you about the Green vs Orange vs Redfood lists?

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Do you have any questions that you want to ask or get clarity on?

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DAY 4________________________________

DESIGN YOUR ENVIRONMENT



✅ Take stock of your kitchen and identify whether the foods that you keep around you aremaking this journey easier or harder for you.

✅ Design your environment by making healthier foods more noticeable, visible, accessible, andconvenient to eat while making unhealthy foods less noticeable, less visible, less accessible,and less convenient to eat.

✅ Write down what changes you made and any changes that you might still want to make inthe future in your food journal.

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, whetheryour kitchen environment is helping or harming you at the moment and if there is any room forimprovement.

Which common foods in your kitchen make eating well HARDER for you?

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Which common foods in your kitchen make eating well EASIER for you?

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What could you do to make healthier foods more noticeable, visible, accessible, andconvenient to eat?

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What could you do to make unhealthy foods less noticeable, visible, accessible, andmore inconvenient to eat?

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DAY 5________________________________

UPGRADE YOURSHOPPING LIST



✅ Identify healthy foods to stock up on that will help you to further design your environment tosupport you. Stick to foods that you like and which are within your budget.

✅ Expand your choices by choosing 3 foods from each section (Quality Protein, ColourfulVegetables, Smart Carbs, and Healthy Fats) that you don’t normally eat but would like toexperiment with over the next 30 days.

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, whichstaple foods you plan to stock up on and which foods you would like to experiment with.

What healthy foods should you stock up on to “design your environment”?

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What 3 quality protein foods that you don’t normally eat would you like to experimentwith?

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What 3 colourful vegetables that you don’t normally eat would you like to experimentwith?

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What 3 smart carbs that you don’t normally eat would you like to experiment with?

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What 3 healthy fats that you don’t normally eat would you like to experiment with?

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DAY 6________________________________

CALORIE-FREE DRINKS



✅ Drink only calorie-free drinks today. That means mostly water, black tea and coffee withoutsugar or honey. Check your labels and pay attention to how many calories you would normallybe putting into your body through the drinks that you drink. Sodas, cooldrinks, fruit juice, tea orcoffee with cream / milk / sugar, alcoholic drinks, energy drinks, etc.

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, somephotos of your calorie-free drinks that you’re drinking today.

What usual calorie-dense drinks are you going to try and avoid today?

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What calorie-free drinks are you going to try and focus on drinking today?

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DAY 7________________________________

IDENTIFY WHY YOU’RE EATING



✅ Pause and check in with yourself right before you eat your next meal.

✅ Ask yourself if you NEED to eat, WANT to eat, or just feel like you SHOULD eat?

✅ Write down whether you ended up eating because you NEEDED to eat, WANTED to eat, orfelt like you SHOULD be eating in your food journal.

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, whatyou’ve discovered about why you’re eating.

Breakfast: Do you NEED to eat, WANT to eat, or just feel like you SHOULD eat?

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Lunch: Do you NEED to eat, WANT to eat, or just feel like you SHOULD eat?

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Dinner: Do you NEED to eat, WANT to eat, or just feel like you SHOULD eat?

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Any additional meals or snacks: Do you NEED to eat, WANT to eat, or just feel like youSHOULD eat?

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DAY 8________________________________

QUALITY PROTEINS



✅ Eat Quality Protein today

Easy Mode: Eat quality protein with at least 1 meal today (if you’ve already eaten all ofyour meals today before reading this task, that’s OK, do it tomorrow).

Hard Mode: Eat quality protein with every meal today (if you’ve already eaten some or allof your meals today before reading this task, that’s OK, just focus on your next mealscoming up).

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, a photo ofyour meal(s) containing quality protein.

What quality protein did you eat in your meal(s) today?

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DAY 9________________________________

COLOURFUL VEGETABLES



✅ Eat Colourful Vegetables today.

Easy Mode: Eat colourful vegetables with at least 1 meal today (if you’ve already eatenall of your meals today before reading this task, that’s OK, do it tomorrow).

Hard Mode: Eat colourful vegetables with every meal today (if you’ve already eatensome or all of your meals today before reading this task, that’s OK, just focus on yournext meals coming up).

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, a photo ofyour meal(s) containing colourful vegetables.

What colourful vegetables did you eat in your meal(s) today?

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DAY 10________________________________

SMART CARBOHYDRATES



✅ Eat Smart Carbohydrates today.

Easy Mode: Eat smart carbohydrates with at least 1 meal today (if you’ve already eatenall of your meals today before reading this task, that’s OK, do it tomorrow).

Hard Mode: Eat smart carbohydrates with every meal today (if you’ve already eatensome or all of your meals today before reading this task, that’s OK, just focus on yournext meals coming up).

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, a pic ofyour meal(s) containing smart carbohydrates.

What smart carbohydrates did you eat in your meal(s) today?

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DAY 11________________________________

HEALTHY FATS



✅ Eat Healthy Fats today.

Easy Mode: Eat healthy fats with at least 1 meal today (if you’ve already eaten all of yourmeals today before reading this task, that’s OK, do it tomorrow).

Hard Mode: Eat healthy fats with every meal today (if you’ve already eaten some or all ofyour meals today before reading this task, that’s OK, just focus on your next mealscoming up).

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, a photo ofyour meal(s) containing healthy fats.

What healthy fats did you eat in your meal(s) today?

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DAY 12________________________________

EASY PORTION CONTROL



✅ In your Food Journal, keep track of what you eat today.

✅ Take special note of how your portion sizes for each food group (protein, veg, carbs, fats)compare with the Sleekgeek Portion Control Guide. This is the most important part!

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, what youate today and how you think you did when it comes to portion control.

Breakfast: What did you eat today and what were your portion sizes like?

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Lunch: What did you eat today and what were your portion sizes like?

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Dinner: What did you eat today and what were your portion sizes like?

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Any additional meals or snacks: What did you eat today and what were your portion sizeslike?

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DAY 13________________________________

EAT SLOWLY



✅ Pick 1 strategy to help yourself eat more slowly and give it a try today.

✅ Write down 2 benefits of eating slowly that you identify with the most in your food journal(see the image “8 Benefits of Eating Slowly” below for some ideas).

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, whichstrategy you picked and update us on how it goes.

What strategy are you going to use to eat more slowly?

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How did it go?

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What benefits of eating slowly appeal to you the most?

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DAY 14________________________________

HEALTHY MEAL TEMPLATE



✅ Use the Sleekgeek Healthy Meal Template to plan 3 Breakfasts, 3 Lunches, and 3 Dinnersfor yourself.

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, some ofthe meals that you’ve come up with. If you’re stuck, feel free to look at what everyone else isplanning for inspiration.

Plan 3 healthy breakfasts:

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Plan 3 healthy lunches:

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Plan 3 healthy dinners:

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DAY 15________________________________

TRACK WHAT YOU EAT



✅ Just like on Day 1, keep a food journal of EVERYTHING that you eat today. Try to do itmeal-by-meal rather than recalling it all at the end of the day so that you’re more aware in themoment.

✅ Remember to take some extra notes about your meal. Was it planned or unplanned? Wereyou hungry or just peckish? Did you eat more than you needed to? Did you feel rushed oranxious while eating? Etc.

✅ Compare your food journal now to what you first recorded back on Day 1 of this challenge.

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, some ofyour meals today and some of the things that you noted about them.

Food Journal

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Any extra notes about your meals?____________________________________________________________________________

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Did you notice anything different about your food journal compared to the one that youdid on Day 1?____________________________________________________________________________

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DAY 16________________________________

EAT TO 80% FULL



✅ See if you can identify what “80% full” feels like today and note what happens when you stopeating at that point.(Remember, eating slowly and mindfully rather than rushing through yourmeal will help.)

✅ Write down (roughly) how full you felt you were by the end of each meal today in your foodjournal. Whether it was 80% full or 180% full, write it down.

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, how eatingto 80% full felt for you.

How did you feel by the end of each meal? What would you rate your fullness % at?

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DAY 17________________________________

PLAY THE HUNGER GAME



✅ Play The Hunger Game to help yourself get in tune with your hunger and fullness cues. Seehow long you can comfortably delay eating until you’re truly physically hungry.

✅ Rank your level of hunger at the beginning of each meal on a scale of 1-10, with 1 beingNOT hungry at all and 10 being the hungriest you’ve EVER been. Write this down in your foodjournal for each meal.

✅ Rank your fullness at the end of each meal. Consider 0-20% full being “starving” and100-150% full being “stuffed”. In between that, you might find around 40% full being “hungry”and 80% full being “satisfied / just right”. It’s not an exact science, it’s just a general feeling thathelps you be more aware. Write this down in your food journal for each meal.

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, yourexperience of playing the hunger game and what you noticed about your own hungerthroughout the day.

Breakfast: What did you rank your hunger level before eating?

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Breakfast: What did you rank your fullness level after eating?

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Lunch: What did you rank your hunger level before eating?

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Lunch: What did you rank your fullness level after eating?

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Dinner: What did you rank your hunger level before eating?

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Dinner: What did you rank your fullness level after eating?

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Any additional meals or snacks: What did you rank your hunger level before eating?

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Any additional meals or snacks: What did you rank your fullness level after eating?

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DAY 18________________________________

FULL DAY OF HEALTHY EATING



✅ Challenge yourself to a full day of healthy eating with meals that only use foods from theSleekgeek Food List, complies with the Sleekgeek Healthy Meal Template, and is appropriatelyportioned using the Sleekgeek Portion Control Guide.

✅ Just do your best. If you were caught off guard today and unable to eat a “perfectly healthymeal” (maybe you read this task after breakfast, or can’t change your food work, or have asocial dinner event tonight), that’s OK because there is no such thing as perfect. Life willALWAYS be messy and you need to be able to just do your best. Remember, health is not“all-or-nothing”. Eating some healthy food is better than no healthy food. Eating moderateportions (even of junk food) is better than eating junk food until you are stuffed. Eating slowly isbetter than eating fast. You always have a choice, you always have some level of control. Aimfor “always something”.

✅ Ask questions. Use today as an opportunity to ask us any questions about the Sleekgeek21-Day Nutrition Challenge content and what you’ve learned so far. You’re in the home stretchof the challenge now and we want to make sure that you finish strong!

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, somephotos of your meals. Let us know what you got right and what you struggled with.

Breakfast: What did you eat? How did it compare to the Healthy Meal Template? Howwere the portions?

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Lunch: What did you eat? How did it compare to the Healthy Meal Template? How werethe portions?

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Dinner: What did you eat? How did it compare to the Healthy Meal Template? How werethe portions?

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Any additional meals or snacks: What did you eat? How did it compare to the HealthyMeal Template? How were the portions?

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DAY 19________________________________

NO SNACKING TODAY



✅ Challenge yourself to eat no snacks today, only well-rounded meals. If you get hungry, waituntil you are at least a 7/10 on the hunger scale and then eat a proper meal.

✅ Notice and Name. Take note of when you start feeling “snacking” and see if you can identifywhat your triggers are. Are you bored? Are you stressed? Are you just following habit/routineand this is when you normally snack, regardless of hunger?

✅ If you have a medical condition and have been advised by a health professional to snackregularly or eat frequently then follow their recommendations first and foremost. As analternative challenge, go back to Day 7 and focus on Why You’re Eating instead.

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, what yourexperience with no snacking is like. Are you surprised at how easy it is to say no to a snacktoday? Or are you finding it much more difficult than you thought?

What was your experience with no snacking today?

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DAY 20________________________________

PROGRESS, NOT PERFECTION



✅ Name 1 upcoming challenge that you might face in the next week that might get in the wayof your health and fitness.

✅ Identify what “all-or-nothing” looks like when handling that challenge. As in, what is the worstway you could handle it?

✅ Identify what “always something” looks like when handling that challenge. As in, what mightbe less than perfect but still better than nothing?

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, whatupcoming challenge you’ve identified. We would also love any feedback that you might have onthis challenge so that we could improve it going forward.

What upcoming challenge have you identified?

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What does “all-or-nothing” look like when handling that challenge?

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What does “always something” look like when handling that challenge?

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DAY 21________________________________

THE SUNDAY PLANAND PREP RITUAL



✅ Find the awesome. Review your past week and identify what went well / what worked foryou. How can you do more of that going forwards?

✅ Find the lessons. Review your past week and identify what your problems were. How canyou avoid that happening again or be more prepared to deal with it next time?

✅ Help the “Future You”. What can you do today to help “Future You” feel more fresh,prepared, and ready for action in the week ahead?

✅ [OPTIONAL] Share with us, in the Sleekgeek Nutrition Challenge Support Group, an“awesome” that you’ve found in your own life.

Find the awesome: What went well / worked for you and how can you do more of thatgoing forwards?

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Find the lessons: What problems did you face and how can you avoid that happeningagain or be more prepared next time?

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Help “Future You”: What can you do today to help “Future You” feel more fresh,prepared, and ready for action in the week ahead?

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❓

WHAT’S NEXT?________________________________

Check out more 21-day challenges atwww.sleekgeek.co.za/sleekgeek-challenges


http://www.sleekgeek.co.za/sleekgeek-challenges

SG 21-Day Nutrition Challenge Workbook - VITAFORCE - SleekGeek

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