21 Day Weight Loss Challenge (With 104 Foods in PDF)

21 Day Weight Loss Challenge – Overview

Losing weight is challenging, and only those willing to put in the effort achieve their goals. Exercise is the exact definition of working hard when losing weight.

However, exercising alone will not suffice unless you combine it with a good and nutritious eating plan.

Fortunately, numerous weight-loss dietary regimens are available to promote good eating habits.

On the flip side, the abundance of diet plan options may make it tough to start since some people are uncertain of which one is the most appropriate, sustainable, and beneficial for their lifestyle.

This article does not look at one weight loss program but tells you what to expect and do on your 21 weight loss challenge.

On the flip side, the abundance of diet plan options may make it tough to start since some people are uncertain of which one is the most appropriate, sustainable, and beneficial for their lifestyle.

This article does not look at one weight loss program but tells you what to expect and do on your 21 weight loss challenge.

9 Best Diet Plans for the 21 Day Weight Loss Challenge

21 Day Weight Loss Challenge

21 Day Weight Loss Challenge – 21 Day Weight Loss Challenge

Some diets seek to suppress your hunger by minimizing your food consumption, while others recommend limiting your calorie and carbohydrate intake, as well as your fat intake.

More to the point, several of the foods in the dietary advocated by the dietary plans provide health benefits that go beyond weight loss. The following are the most common weight loss diet plans.

Intermittent Fasting – IF (Intermittent Fasting) is an eating plan that alternates between intervals of fasting and feeding. It assists in weight loss and provides a variety of other health benefits.

Plant-Based Diets – For various reasons, plant-based diets restrict the consumption of meat and animal products.

Studies show that they can help you lose weight by lowering your calorie consumption, in addition to providing a variety of other benefits.

Low Carb DietCarbohydrate-restricted diets urge your body to burn more fat as fuel since they limit your carbohydrate intake. They can aid in weight loss and provide a variety of additional advantages.

Paleo Diet – The paleo diet promotes consuming whole foods in a manner that is comparable to how your ancestors did. According to research, it may help people lose weight and lower their chance of developing heart disease.

Mediterranean Diet – The Mediterranean diet promotes consuming plenty of fruits, vegetables, fish, and healthy oils.

It also discourages refined and highly processed foods. Studies show that, while it is not a weight-loss diet, it can help you lose weight and improve overall health.

Weight Watchers – also known as WW, weight watchers diet plan a weight-loss program that operates on a points-based system.

Studies show that it is helpful for long-term weight loss and is quite flexible.

Low-Fat Diets -These are diets that limit your fat intake because it is a macronutrient that contains more calories than both protein and carbohydrates.

According to research, low fat diets help with weight loss and lower heart disease and diabetes chances.

Dash Diet – One of the most notable aspects of the DASH diet is its low sodium content.

It can promote weight loss and provides extra heart-health benefits and a lower chance of developing other chronic diseases.

Pegan Diet – Diets such as the pegan diet, a hybrid of veganism and paleo eating, are becoming increasingly popular as health-promoting diets.

The diet can help you lose weight, reduce inflammation, and maintain a healthy blood sugar level.

9 Fundamental Principles of the 21 Day Weight Loss Challenge

To complete the 21 Day weight loss challenge, individuals must calculate their calorie requirements, consume portion-controlled meals, and complete daily workouts for a total of 21 days.

The instructions that follow will assist you in achieving your goals.

1. Eat Right

21 Day Weight Loss Challenge

Eat Right

When reducing weight, take a critical look at what you consume and see if you can make any changes.

It is crucial to consume a mixture of protein and carbohydrates every few hours to guarantee optimum recovery from exercises and ideal energy levels during the day.

What is essential is a well-rounded diet complete with veggies, fruits, and healthy fats servings.

To get the optimum effects, instead of eating three times a day, you should eat five or six smaller meals throughout the day.

2. Rehydrate    

Drink enough water to equal at least half your body weight in ounces every day. You should drink at least 75 ounces extra when exercising if you are 150 pounds or more.

A lot of the time, when individuals think they are hungry, they are not. They are dehydrated.

If you drink enough water, the body will balance and work as it should. It is essential to do this regularly to aid in releasing stored fat.

3. Snack In Between Meals

Getting a good lunch and dinner on the table is not difficult for most people. However, getting a good snack between meals is primarily for people trying to lose weight.

Some believe that snacking in between meals is detrimental to their objectives, but it is not.

Choose a high-quality snack with a decent balance of protein, high fiber, and a low glycemic index.

Typically, nutritious smoothies and bars are perfect because they are convenient and provide you with all the necessary nutrients.

See Also: 21 Day Smoothie Diet

4. Boost Your Strength with Supplements

21 Day Weight Loss Challenge

Boost Your Strength with Supplements

According to a USDA study, 97 percent of Americans do not get all the nutrients they require from their diet alone.

You must supplement your diet to receive the necessary nutrients. Supplementing is not anything that includes stimulants and artificial-like goods.

Whole-food, natural, and organic nutrition supplements, such as multivitamins and minerals, antioxidants, meal replacements, and items for post-exercise recovery, are the right supplements to take.

You need to supplement your diet with these to make up for the lack of nutrients in your meals.

5. Make a Meal Plan

If you do not plan, you will not achieve your goals. You cannot evaluate your progress if you do not have a strategy in place.

Furthermore, preparation becomes much more critical if you have little time on your hands. Do not skip this phase; plan, and you will be OK.

6. Keep Track of Your Consumption

21 Day Weight Loss Challenge

21 Day Weight Loss Challenge

When you keep track of your food intake and write it down in a notebook, you become more responsible for your choices.

Having to write that doughnut down in your notebook and seeing the calories written out in black and white will make you less tempted to consume it.

7. Exercise

Being physically active is essential for the success of any weight-loss or weight-maintenance plan.

Strive to complete 30 minutes of physical activity every day as a general goal if you want to lose weight, keep the weight off, or achieve specific fitness goals.

 When you are physically active, your body expends more energy (calories). You will lose weight if you burn more calories than your body consumes each day.

8. Stay off the Scale

Stay off the Scale

21 Day Weight Loss Challenge

There is more to know about your body composition than the number on the scale may provide.

What matters more than the number of pounds we lose is the amount of fat we lose, which the scale cannot tell us.

If you spend too much time worrying about your weight, you may miss the signs your body sends to let you know when it is hungry, tired or stressed.

It is easy to lose touch with your hunger signals and rely solely on the number on the scale to determine what you should or should not consume.

9. Be Cautious When Eating out

When sticking to a weight loss plan, eating out can be pretty challenging. However, it is not impossible to do so.

Even when dining at a restaurant, you can make a healthy option by giving specific directions to the service staff.

What Foods Can You Eat On A 21 Day Weight Loss Challenge?

If you can incorporate these foods into each of your three main meals each day, you will be well on your way to completing the 21 day weight loss challenge.

Animal Protein Sources

Animal Protein Sources

21 Day Weight Loss Challenge

  • Chicken breast
  • Turkey breast
  • Lean ground turkey
  • Lean ground beef
  • Top round steak
  • Top sirloin steak
  • Wild game meat
  • Swordfish
  • Haddock
  • Salmon
  • Lobster
  • Tuna
  • Crab
  • Shrimp
  • Trout
  • Egg whites

Plant-Based Proteins

  • Tempeh
  • Seitan
  • Tofu
  • Soy foods
  • Carbs
  • Yams
  • Sweet potato
  • Baked potato
  • Squash
  • Pumpkin
  • Corn
  • Quinoa
  • Beans
  • Lentils
  • Edamame
  • Buckwheat

Whole Grains

 21 Day Weight Loss Challenge

Whole Grains – 21 Day Weight Loss Challenge

  • Brown rice
  • Wild rice
  • Barley
  • Whole wheat
  • Oatmeal
  • Pasta
  • High fiber cereal


  • Broccoli
  • Asparagus
  • Romaine lettuce
  • Carrots
  • Spinach
  • Green peas
  • Green peppers
  • Mushrooms
  • Tomatoes
  • Brussels sprouts
  • Artichoke
  • Cabbage
  • Zucchini
  • Cucumber
  • Celery

Healthy Fats and Oils

21 Day Weight Loss Challenge

  • Avocado oil
  • Olive oil
  • Coldwater fish oil
  • Safflower oil
  • Canola oil
  • Flaxseed oil

Nuts and Seeds

  • Almonds
  • Walnuts
  • Pistachios
  • Brazil Nuts
  • Cashew Nuts
  • Flaxseeds
  • Pumpkin Seeds
  • Chia Seeds


21 Day Weight Loss Challenge

21 Day Weight Loss Challenge – Fruits

  • Apples
  • Avocados
  • Bananas
  • Berries
  • Grapefruit
  • Kiwifruit
  • Melons
  • Oranges
  • Passion Fruit
  • Rhubarb
  • Stone Fruits


  • Plain water
  • Carbonated water
  • Fruit-infused water
  • Cumin water
  • Protein water
  • Coconut water
  • Grape juice
  • Apple cider vinegar
  • Meal replacement shakes
  • Vegetable juice
  • Tart cherry juice
  • Lemon/lime juice
  • Green tea
  • Black tea
  • Ginger tea
  • Fennel tea
  • Coffee

With the shopping list, now you can go ahead and plan your weight loss challenge. You can choose to follow the sample 7-day weight-loss meal plan below or create your own.

21 Day Diet Plan Sample 7 Day Meal Plan

21 Day Diet Plan Sample 7 Day Meal Plan

21 Day Diet Plan Sample 7 Day Meal Plan – 21 Day Weight Loss Challenge

Week 1

DayBreakfastMorning SnackLunchAfternoon SnackDinner
12/3 cup Kellogg’s low-fat ready-to-eat granola/raisins, 1/2 Banana, medium 1/2 cup plain Greek yogurt6oz flavored yogurt3oz Turkey bread with 2 slices whole bread, 2 tbs fat free mayo and veggiesLight microwave popcorn-3 cups1/2 cup cooked brown rice with 4 oz halibut, 1 cup veggies and 1 tbsp oil and  light vinaigrette
21 pack instant oatmeal with 1/2 cup egg whites and non-fat skim milk-1 cup1 medium apple with peel with 1 tbsp almond butter1 Large garden salad w/tomato & onion, 1/4 cup Seasoned Large hard-boiled egg, 3 Tbsp. Oil & vinegar vinaigrette light dressingLow fat cottage cheese3oz Roast pork tenderloin, with 1 cup boiled asparagus, 3 oz white potato, and 1 tbsp oil and vinaigrette dressing
3Light flavored yogurt-6oz with 1 cup cheerios, 1/2 medium banana and 1 cup non-fat skim milk½ cup canned peaches3oz steamed white tuna with low sodium veggie soup-1 cup and 6 medium carrots4 Graham crackers with 1/2 tbsp peanut butter3 oz lean broiled pork tenderloin with 1 small sweet potato, veggie salad and 1 tbsp oil and a light vinaigrette dressing
4Spinach & Egg Scramble with Raspberries made with 2 lightly beaten eggs, tbsp. canola oil, 1 ½ cups baby spinach, a pinch of ground pepper and 1 slice of toasted whole breadRed bell pepper with guacamole1/2 pound ground turkey with 1 pound Asian eggplant, 2 tbsp soy sauce and a few veggiesLight yogurtVegan Enchiladas  With 1 cup Lentils and 3 cups Sweet Potato-
5Avocado & Kale Omelet made with two large eggs, 1 tsp, low fat milk, I cup chopped kale, ¼ sliced avocado, 1 tsp. unsalted sunflower seeds1 medium orange3oz baked white potato with 1 cup low sodium veggie soup and 3 tbsp chunky medium salsaPeanut Energy BarWhole wheat pasta-3/4 cup with 5 oz chicken breast, and 1/2 cup cooked broccoli
6Berry-Almond Smoothie Bowl made with tbsps. sliced almonds, 2/3 cup frozen raspberries, ½ cup frozen sliced banana, ½ cup blueberries, and 1 tbsp unsweetened coconut flakesGreek yogurt and mixed berriesKeto Broccoli Cheese Soup made with 4 cups broccoli, 3 ½ cups cheddar cheese, 3 cups chicken brothApple slices with peanut butterBlack Bean and Rice Enchiladas made with 1 can black beans, 8 flour tortillas, 1 tbsp olive oil, and veggies
7½ wheat bagel with ½ tbsp peanut butter and 1 cup unsweetened almond milk10 grapes4 oz turkey bread with 2 slices whole bread and 1 slice cheddar cheese, 1 spinach leaf, 1 tomato, and low sodium veggie soup-1 cupLight yogurt-6ozWild salmon Oz with 1/2 cup asparagus, 3oz baked white potato, 1 small garden salad and 1 tbsp dressing

If you have meals from the first week that you enjoyed, you are welcome to replicate them in the following two weeks. However, you must make sure that you include them in your plan.

Maintain your adherence to the meal plan, and you will be successful. You have the option of creating your diet that provides for your favorite foods for the next two weeks.

Final Thoughts

There are many misconceptions about losing weight. Popular media is full of fad diets and magic weight-loss potions endorsed by celebrities and supported by personal success stories.

While many of these diets may help you to shed off excess fat and body mass, the weight starts to creep back on as soon as you resume your everyday lifestyle.

That is because losing weight is not necessarily the problem; it is challenging to keep it off long term.

The diet plan you choose for your 21 weight loss challenge should depend on your lifestyle and food preferences.

Besides eating healthy and cutting down on calories, the challenge recommends getting at least 30 minutes of physical activity every day and even more exercise for further health benefits and weight loss.

Printable 21 Day Weight Loss Challenge Food List

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