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MUSCLE GAIN
REAL RESULTS. REAL PEOPLE.
MORE ENERGY
REAL RESULTS. REAL PEOPLE.
FAT BURN
REAL RESULTS. REAL PEOPLE.
MUSCLE GAIN
REAL RESULTS. REAL PEOPLE.
MORE ENERGY
REAL RESULTS. REAL PEOPLE.
FAT BURN
REAL RESULTS. REAL PEOPLE.
MUSCLE GAIN
REAL RESULTS. REAL PEOPLE.
MORE ENERGY
REAL RESULTS. REAL PEOPLE.
FAT BURN
REAL RESULTS. REAL PEOPLE.
MUSCLE GAIN
REAL RESULTS. REAL PEOPLE.
MORE ENERGY
REAL RESULTS. REAL PEOPLE.
FAT BURN
REAL RESULTS. REAL PEOPLE.
ON AVERAGE, IN 21 DAYS YOU CAN EXPECT:
The 21-Day Challenge is a proven jumpstart. Real, measurable changes in body composition, energy, and mindset. This is just the beginning.
WOMEN
6-9 LBS
OF BODY FAT
+1-2 LBS
OF MUSCLE
7-11 LBS RECOMP
MEN
9-15 LBS
OF BODY FAT
+2-3 LBS
OF MUSCLE
11-18 LBS RECOMP
21 DAYS. REAL SHIFTS.
Why Choose The 21-Day Challenge?
At MyFitFoods, we get people results. The 21-Day Challenge is your proof-of-concept. A short, powerful window to feel the difference that balanced nutrition and simple daily habits create. This is a proven program to create healthy habits and transform your life. It's not just a diet—it's a complete lifestyle reset that leads to lasting change.
- 😴
Better Sleep
Wake up feeling genuinely refreshed after just a few days of consistent nutrition and habits.
- ⚡
Increased Energy
Power through your day without the afternoon crash by fueling every 3 hours.
- ❤️🔥
Fat Burn + Muscle Gain
Start shifting your body composition in just one week with the right food and movement.
- 😄
Improved Mood & Focus
Stable blood sugar from timed meals means sharper thinking and a steadier mood.
- 🫧
Reduced Inflammation
Cut alcohol for 7 days and reset your body from the inside out.
- ✨️
Look + Feel Your Best
Less bloat and more energy often by day 3
YOUR 21 DAYS. YOUR 6 PILLARS.
Commit To These.
See What Changes.
In 21 Days.
This is the plan. We keep it simple, and effective. Your coach will customize your daily commitments and help you stay accountable from kickoff through day 21
🍽️
Eat three meals and two snacks daily, every 3 hours.
🏃♀️
Move for 3-5 minutes every two hours. At least 8,000 steps total.
💧
Drink half your body weight in oz.
🏋️
Resistance train at least 2-3 times for 3 weeks.
💤
Sleep 8 hours. Rest is part of the program.
🙅
No alcohol for 21 days. Give your liver a reset.
7 days to spark the habit. 3 weeks to lock in. You're worth it.
WHAT A DAY ACTUALLY LOOKS LIKE
Here's Your Sample Day
- ☀️
6:00 AM
Wake up and crush the day!
- 🥣
6:30 AM
Hydrate, fuel up with breakfast, let's go!
- 🏋️
7:00 AM
Get active, get going, and hydrate
- 🍎
10:00 AM
Protein shake or snack + drink water
- 🥗
12:00 PM
Eat lunch then take a post-lunch stroll
- 🙅
2:00 PM
Caffeine cut-off
- 🍎
3:00 PM
Snack or protein shake, stroll and hydrate
- 🍽️
6:00 PM
Eat dinner, hydrate. Kitchen closes.
- 🛌
10:00 PM
Rest up for an amazing tomorrow!
ONE SMALL STEP CHANGES EVERYTHING
"I didn't think 21 days could actually change how I felt."
Marissa had just gone from a car wash job (30,000 steps a day!) to a desk job (3,000 steps a day). She felt stuck and frustrated. With a wedding to officiate, she turned to the challenge. Guided by Coach Josh, she embraced meal timing, balanced breakfasts, hydration, and consistent activity. She felt the shift within days.
-27
LBS BODY FAT
+2
LBS MUSCLE
29
LBS RECOMP
"Take that first step, trust the process, and watch the magic happen." — Marissa's advice after 4 months continuing what she started in week one.
GO ALL IN ON THIS CHALLENGE
Our Coaches Are Here For You. All 21 Days
You don't have to take on this challenge alone. Our real nutrition coaches check in on you, adjust your plan, and keep you accountable start to finish, not a chatbot, not a PDF.
Josh Welchert
Nutrition Coach
Priscilla Barrera
Nutrition Coach
Eat Right. Move More. Rest Deep.
Eat
Hit your daily calorie goal. Our meals makes it easy to reach your protein and calorie targets with protein-forward, done-for-you portion-controlled meals.
Move
Get at least 8,000+ steps every day. Work out and resistance train at least twice a week. Small bursts of movement add up fast.
Cleanse
Drink half your body weight in ounces of water daily. No alcohol. Love your liver. Your body will thank you.
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