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Sample Menus
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
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The 20-Day Health Challenge is not intended as a specific diet or regimented way of eating. There are a wide variety of whole-grain foods, fruits and vegetables along with healthy sources of calcium and protein that can be part of healthy eating in The 20-Day Health Challenge. Your main goal in the challenge is to achieve the goals of eating a minimum number of servings of each of the healthy food groups each day. Simply put, this is a balanced way of eating. However, please feel free to follow these Sample Menus day-to-day during the challenge. In each Sample Menu, there are recommended servings sizes provided for each meal and snack. Please check the Serving Size Guide for further reference. Also, you can easily access recipes for any of the dishes listed in the Sample Menus simply by clicking on the highlighted recipe in the menu. You will be automatically linked to that recipe or please feel free to browse the recipes listed down the right hand side of this page.
In each Sample Menu, you may find a recipe or two that do not appeal to you, in which case feel free to substitute your own healthy alternative with an emphasis on whole-grains, vegetables and healthy sources of calcium and protein. The meals and snacks in any of the Sample Menus can be interchanged with any other meals or snacks from any of the other Sample Menus. However, you are invited to be adventurous and try some new things!
You can also check out the Empty-Calorie Guide, which provides information and analysis about various types of empty calorie foods including snack foods and fast foods.
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Sample Recipes
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Recipe 2
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Recipe 5
Recipe 6
Recipe 7
Recipe 8
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Recipe 10
Recipe 11
Recipe 12
Recipe 13
Recipe 14
Recipe 15
Recipe 16
Recipe 17
Recipe 18
Recipe 19
Recipe 20
Recipe 21
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