30-Day Challenge Food Options
Snacks (100 calories, at least 4 grams protein)
| Food/Drink | Cal | Pro | Fat | Cho |
| Almonds (14) | 98 | 4 | 8 | 3 |
| Apple (1/2 medium), Babybel cheese, light (1 wedge) | 97 | 6 | 3 | 12 |
| Rice cake (1) and peanut butter (2 tsp) | 98 | 4 | 5 | 9 |
| Walnuts (8 halves) | 104 | 4 | 8 | 4 |
| Hardboiled egg | ||||
| Dannon Oikos Triple Zero Yogurt | 120 | 15 | 0 | 14 |
| Kroger Carb Master Yogurt | 60 | 8 | 1.5 | 4 |
| Fairlife fat-free milk (1 cup) | 80 | 13 | 0 | 6 |
| Kroger Carb Master Chocolate Milk | 80 | 11 | 0 | 7 |
| Cottage cheese 2% (1/2 cup), cantaloupe (1/2 cup) | 117 | 14 | 2.5 | 11 |
| Babybel light cheese (1) and Ritz crackers (3) | 98 | 6 | 6 | 6 |
| Blueberries (1/2 cup), Kroger Carb Master Yogurt (1) | 102 | 9 | 1.5 | 14 |
| Strawberries (1/2 cup), Dannon Oikos Triple Zero Yogurt (1/2 container ) | 104 | 8 | 0 | 13 |
| Cheddar Cheese (1 oz) | 113 | 7 | 9 | 0 |
| Deli turkey breast (2 oz), Laughing Cow Light cheese (1 wedge) | 95 | 11 | 2.5 | 3 |
| Deli lean ham (2 oz), Laughing Cow Light cheese (1 wedge) | 85 | 11 | 2.5 | 2 |
| Robert Irvine’s Fit Crunch protein bar (1/2 of 44 gram bar) | 95 | 7.5 | 4 | 7 |
| Premier Protein (1/2 container) | 80 | 15 | 1.5 | 2.5 |
| Cottage cheese 2% (1/2 cup) | 90 | 13 | 2.5 | 4 |
| Shrimp cocktail (5 jumbo with sauce) | 110 | 22 | 1 | 10 |
| String cheese, light (2) | 100 | 14 | 5 | 1 |
| Soy nuts (1/4 cup) | 130 | 12 | 6 | 9 |
Meals (200-250 calories, at least 12 grams protein)
Select 1 at each meal (6-23 grams protein, 60-120 calories)
| Lean cuts of meat (2 oz) | 80 | 16 | 2 | 0 |
| Chicken or turkey breast (2 oz) | 84 | 17 | 2 | 0 |
| Tuna, water packed (2 oz or 1/4 cup) | 60 | 13 | 1 | 0 |
| Crab, lobster, shrimp (2 oz) | 81 | 15 | 1 | 2 |
| Fish (2 oz) | 73 | 15 | 1.5 | 0 |
| Egg (1 large) | 72 | 6 | 5 | 0 |
| Egg substitute (1/2 cup) | 58 | 12 | 0 | 2.5 |
| Premier Protein (1/2 carton) | 60 | 15 | 1.5 | 2.5 |
| Cottage Cheese 2% (1/2 cup) | 90 | 13 | 2.5 | 4 |
| Dannon Oikos Triple Zero Yogurt | 120 | 15 | 0 | 14 |
| Whey protein powder | 110 | 23 | 2 | 2 |
| Fairlife fat-free milk (1 cup) | 80 | 13 | 0 | 6 |
| Fat-free milk (1 cup) | 83 | 8 | 0 | 12 |
Select 1 for at least 2 of your meals (7-20 calories)
| Non-starchy vegetable (1/2 cup) | 20 | 2 | 0 | 7 |
| Salad greens (1 cup) | 7 | 1 | 0 | 1 |
Select 1 at each meal (40-80 calories)
| Fruit, fresh (1 small piece or 1 cup) | 53 | 1 | 0.5 | 13 |
| Sweet potato (1 small) | 60 | 1 | 0 | 14 |
| Baked potato (1 small) | 60 | 1 | 0 | 14 |
| Bread (1 slice) | 78 | 3 | 1 | 14 |
| Bread, light (1 slice) | 40 | 2 | 0 | 9 |
| Pasta (1/3 cup cooked) | 73 | 3 | 0 | 14 |
| Rice (1/3 cup cooked) | 68 | 1 | 0 | 15 |
| Cereal, cooked (1/3 cup) | 53 | 2 | 1 | 9 |
| Beans, 1/4 cup | 59 | 4 | 0 | 11 |
Select 1 for at least 2 meals (45-65 calories)
| Cheese (1/2 oz) | 57 | 3.5 | 4.5 | 0 |
| Mayonnaise or salad dressing (2 tsp.) | 63 | 0 | 7 | 0 |
| Oil (1/2 Tbsp.) | 60 | 0 | 7 | 0 |
| Butter/Margarine (1/2 Tbsp.) | 51 | 0 | 5 | 0 |
| Salad dressing, ranch (2 tsp.) | 48 | 0 | 5 | 1 |
