Butcher Box Whole-Foods Challenge 2024

The following meal plan is designed to be a template that you can follow to establish a
whole-foods approach that follows a higher protein, moderate fat, and moderate
carbohydrate diet.

Please be sure to try ButcherBox for your grass-fed beef and protein sources for this plan as
they have the highest quality meat that I think you can get outside of sourcing from local
sources.

They have also been generous enough to make this entire free plan possible by
sponsoring the meal plan. Here is a link to get your meat delivered to your doorstep
from ButcherBox: https://bit.ly/ButcherBoxWholeFoodsChallenge2024

FYI – best tasting ground beef and bison I have literally ever had. Not sure how they make it
so good…

A couple of things to consider:

● Carbohydrates and fats are both 4 calories per gram. So if you wish to lessen the
carbohydrate content of your selected plan, I highly recommend replacing
equal grams of carbs with protein.

● For example: A meal has 40g protein and 40g carbs, but you want LESS carbs.
Do not simply reduce the carb content, rather increase the protein content for
however many carbs you eliminate. Something like 60g protein and 20g carbs.

● Keep in mind, based on newer literature in 2023, you CAN take in more protein
at one sitting than we previously thought, although I would generally not
recommend going above 60g at a single time.
 Regular Eating Day

Caffeine Options:

● Black coffee
Upon Waking ● Green tea
● Yerba mate (recommended only on higher training
demand days)

Note:

- If you are working out in the A.M., prefer these beverages to be black, without added cream/sugar, but if you must add a creamer, I
recommend using organic half and half, ditching all creamer suspects.

- If you are resistance training, I am okay with you adding a protein shake that is whey protein and making it with either water or goat
milk. Please try to find one that doesn’t have added preservatives so we can keep it a whole-food format.

Option 1:

● 3 whole eggs + 1oz goat cheese, raw cheddar, or feta

● Handful of spinach into eggs
● 2 tbsp olive oil added to eggs
● (optional) 3oz lean ground beef
● ½ cup kefir or goat milk (full fat is okay, I like having

First Meal
calories allocated to morning)
● ½ avocado

Option 2 (on-the-go):
 ● 1 cup coffee with 2 tbsp ghee or butter, plus a splash of
half/half
● 3 hardboiled eggs + 1 chicken breast or LEAN breakfast
sausage (not preservative-filled stuff, get the good stuff)
● 1.5oz macadamia nuts
● 1x Chomps, Apex, or Maui Nui Meat Stick

Option 1:

● 4-6oz Greek yogurt (unflavored and lower fat option

Snack Options preferred)
● Add small handful of berries
(3 hours later; protein only) ● 1 tbsp honey

Option 2:

● Chomps, Apex, or similar meat stick + hard-boiled egg

 Option 1:

● 8oz lean ground beef patty (ButcherBox is lean)

● ½ avocado OR 2oz RAW cheese or goat cheese
● Choose one: steamed broccoli, asparagus, or brussels
sprouts
● Olive oil, mac nut oil, or sesame (yes, sesame) oil on veggie
● Choose One: ¾ cup cooked beets, 1 cup fruit of choice

Lunch Option 2: Whole-Food Salad

● 8oz chicken breast (or chicken thigh if you’d like more

calories)
● Arugula or mixed greens
● 3 tbsp olive oil + vinegar (make a dressing or use Primal
Kitchen)
● ¾ cup diced strawberries
● 1oz pecans
● ½ avocado
● Pickled onions or veggie of some sort

Between Lunch and Dinner Optional: Bone Broth

Option 1:

● 8-10oz steak, ground beef, ground chicken or chicken thigh

● 2 tbsp feta on meat
● 1/3 cup tzatziki or similar yogurt sauce to make it more
Mediterranean
● 8oz sweet potato with 1 tbsp honey drizzled on it OR 8oz
red potato with low-fat sour cream or yogurt on it
 Dinner Options ● ½ cup fruit of choice
● ¾ cup vegetable or green of choice
(allocate more carbs to dinner)
Option 2:

● 8oz shrimp, sockeye salmon, pork loin, or white fish

● 2 tbsp butter over meat (season as needed)
● 10oz sweet potato with 1 tbsp honey or ¾ cup quinoa or teff
(would prefer not to have rice)
● ½ cup to ¾ cup kefir or goat milk
● Primal Kitchen tartar sauce okay

● 2oz dark chocolate (no less than 80% dark)

Dessert Options ● 3 tbsp heavy cream, sweeten with tiny, tiny bit of honey
and ½ cup blueberries
(choose one and have close to dinnertime)
● ¾ cup chia pudding (look up any sugar-free recipe,
preferred with real raw milk or dairy)

Fasting Day
(do not do more than 3 times per week)
Note:

- You will simply be skipping breakfast on this day. Coffee, tea, etc. are all still allowed, preferred with no added creams.
 ● 4oz lean protein + 1 cup bone broth (could even be 2x
Upon Breaking Fast - 12/1 p.m. Chomps sticks or beef sticks)

30-60 minutes later:

- Lunch options will be the same as the other days, just with slightly more food. It will seem like a lot of protein, but that’s
necessary with only two meals.

Option 1:

● 8oz lean ground beef patty (ButcherBox is lean)

● ½ avocado OR 2oz RAW cheese or goat cheese
● Choose one: steamed broccoli, asparagus, or brussels
sprouts
● Olive oil, Mac nut oil, or sesame (yes, sesame) oil on veggie
● Choose One: ¾ cup cooked beets, 1 cup fruit of choice

Lunch Option 2: Whole Food Salad

● 12oz chicken breast (or chicken thigh if you’d like more

calories)
● Arugula or mixed greens
● 3 tbsp olive oil + vinegar (make a dressing or use Primal
Kitchen)
● ¾ cup diced strawberries
● 1oz pecans
● ½ avocado
● Pickled onions or veggie of some sort

Between Lunch and Dinner Optional: Bone broth and/or protein shake
 Option 1:

● 8-10oz steak, ground beef, ground chicken or chicken thigh

Dinner Options
(allocate more carbs to dinner and add
more carbs on fasting day)
● 2 tbsp feta on meat
● 1/3 cup tzatziki or similar yogurt sauce to make it more
Mediterranean
● 12oz sweet potato with 1 tbsp honey drizzled on it OR 10oz
red potato with low-fat sour cream or yogurt on it
● ½ cup fruit of choice
● ¾ cup vegetable or green of choice

Option 2:

● 8oz shrimp, sockeye salmon, pork loin, or white fish

● 2 tbsp butter over meat (season as needed)
● 112oz sweet potato with 1 tbsp honey or 1 cup quinoa or teff
(would prefer not to have rice)
● ½ cup to ¾ cup kefir or goat milk
● Primal Kitchen tartar sauce okay
 ● Unlimited kimchi
● Unlimited sauerkraut
● Unlimited fermented vegetables
● Unlimited natto or fermented soy
Approved Condiments ● Unlimited Primal Kitchen or unsweetened ketchup
● Unlimited mustard (except honey mustard)
● All spices are approved, unless they have added
maltodextrin and other suspects

● 500mg magnesium (preferred dimagnesium malate or

glycinate)
● 2,000mg krill oil at night
Supplements ● 1 capsule cod liver oil nightly (Jigsaw brand is great on
Amazon)