The 30 Day Fit Challenge Meal Plan

Meal Plan

I am sure you have heard it before, about 80% of your results will come in the kitchen.  You simply can not out train a bad diet!  That being said, no one enjoys a diet.  So we have tried to make it as simple as possible.

Below you will find a list of food choices to choose from.  Variety is not required.  If there are certain foods you like, use them as often as you wish.

In the food section you will also see suggested serving sizes.  These are a rough estimate to go off of but we highly recommend tracking your foods and calories in a food tracker like MyFitnessPal.

To determine how many calories you should be eating a day, you can use our BMR Calculator here.  Enter in your information and get your BMR calories/day.  That number will be how many calories you can eat per day to maintain your current weight.  To start losing weight you will want to be below that number.  A 10% deficit is a good place to start.

So if you BMR calories/day is 1700, you would want to take 1700*.90 to get your suggested calorie intake.  In this case it would be 1700 * .9 = 1,530 calories per day.

Food Choices


1 scoop Her Natural Whey protein powder

1 scoop Her Natural Collagen powder

3 oz. chicken breast

3 oz. turkey breast

3 oz. sirloin steak

3 oz. salmon (count as one fat also)

1 cup egg whites

½ cup Greek yogurt

½ cup cottage cheese

3 oz. white fish

3 oz. seafood

Complex Carb

½ cup cooked rice

½ cup cooked barley

½ cup cooked quinoa

¼ cup raw measurement of oatmeal

1 slice Ezekiel bread

1 small whole wheat wrap

4 cups low fat popcorn, popped

100 grams baked sweet potato


1 cup any vegetable except peas, corn, and potatoes


1 tbsp. oil (olive, coconut, avocado)

¼ avocado

1 serving salmon (also count as one protein)

½ oz. nuts

1 tbsp. nut butter

1 tbsp. seeds


1 banana

2 cups berries

1 cup grapes

1 apple

1 orange

½ cup pineapple chunks

¾ cup cherries

2 cups melons



1 Serving Her Natural Fat Burner

1 Serving Her Natural Collagen (mix with your morning coffee or beverage)

1 serving protein

1 serving complex carbs

1 serving fat

1 serving vegetables



1 serving protein

1 serving vegetables

1 serving fat


1 serving protein

1 serving complex carbs

1 serving fat

1 serving vegetables


Post Workout

1 Serving Her Natural Whey Protein Powder

1 serving fruit


1 serving protein

1 serving fat

2 serving vegetables