Protein “3 Servings” Rule Explanation

We eat freely repair carbs and repair fat. But when adding protein foods to our dish, there is a daily quota.

Yes, even though we already chose repair protein.

We can eat up to 3 servings a day. A serving is either 2 eggs or 80 grams of fish, meat (once a week), cheese, caviar, and tofu. For example, if you eat 2 eggs, 1 canned sardines (about 80 grams), and 80 grams of cheese, it’s the daily limit.

For rest of the day, snack on repair carbs and repair fats.

You don’t have to reach three servings. It’s just the maximum.

Also, you can divide it as you wish. For example, eating 1 eggs at breakfast and 1 at dinner is one serving. 1 egg and 40 grams of cheese is one serving together.

You can combine two servings in one large meal. As long you don’t eat all servings in one meal, divide as you want.

If you remember nothing else, you can simply add ONE protein serving for each of your three daily meals. And if you’re still hungry, eat repair carbs and repair fats.

Food Groups We Eat:

• Fats & Oils
  We eat happily and those who are hungry can eat a little more.
  We can eat as much as we want and don’t afraid of them. We eat fried food if it’s cooked with coconut oil. We don’t eat fried food in restaurants in this challenge.
• Proteins
  We eat organic & small fish from the list, eggs (we prefer free range & organic eggs), low-fat cheese, and tofu.
  We eat three servings a day.
  You can divide or combine those 3 servings but don’t eat all three in single meal.
  We don’t eat yogurt or processed meat but allow unprocessed meat and seafood one a week.
• Vegetables
  We eat as much as we want and cook them as we want with healthy fats.
  The exception is root vegetables such as potatoes, beets, sweet potatoes, and carrots, which are out of this challenge.
• Sauces 
  We add sauces and condiments from the list but avoid sweet or processed sauces and most salad dressings besides olive oil and lemon. We ask about sauces when ordering in restaurants.
• Bread 
  It’s possible, but not mandatory to eat one slice of regular bread a day. We have bread substitutions.
• Fruits
   We eat one serving a day of fresh berries, strawberries, plums, or kiwi.
  Other fruits are of the challenge. We don’t drink fruit juices.
• Nuts
  We snack as much as we want on macadamia, pecan, and walnuts. We can eat other nuts and seeds: a handful a day. Exceptions are cashew and peanuts, which are out of the challenge.
• Drinks
   We drink from filtrated, mineral and sparkling water but not tap. We drink freely decaf coffee and tea. We can drink one glass a day of regular coffee or black tea. We don’t add any sweetness or milk to our drinks. We don’t drink milk.
• Alcohol
   It’s possible, but not mandatory, to drink a glass of unsweetened red or white dry wine once a day. Alternatively, we drink one shot of spirits: whiskey, vodka, gin.
  We don’t drink beers, champagne, ciders, and cocktails in this challenge nor we mix the drinks with sweet drinks.

Supplement Instructions for 21 Days:

 1. We take supplements only from specific brands. We avoid other omega 3 or calcium supplements in the challenge. They might interfere.
2. We store the fish oil always in the fridge and close the lid immediately after using.
3. Upon waking: take 2 capsules of our recommended magnesium supplement with 2-3 glasses of clean water
4. Twice a day with food: Take two tablets of chosen multivitamin and 1 teaspoon of chosen fish oil.