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Fresh vegetables flatlay overhead frame. Food layout. Vegetables variety

For six weeks, we will attempt to reset our bodies and increase our fitness. From February 11th until March 24th, we will partake in a Nutrition Challenge. To keep it simple, we will stick to Red Devil CrossFit’s Nutrition Prescription: Eat Real Food. Not Too Much. Mostly Plants. In these 3 short sentences, we will find the guidelines for our 6-week challenge. The points will be as follows:

1 point

for eating real food

Real food was once alive and doesn’t come from a box or container. If it has a long shelf life, it is an edible, man-made, foodlike substance – not food.

1 point

for eating not too much

Not too much means 3-4 meals a day, no seconds, and no snacking. We will rely on the portion controlled containers to measure our food.

1 point

for eating mostly plants

Mostly Plants is just that, every meal needs to consist mostly of vegetables. A plate should be covered with vegetables. Then, the protein and starch/fruit can be added. The large section of the container is for vegetables but you are allowed unlimited vegetables at each meal.

1 point

for sleeping 7+ hours

Sleep is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep.

There are no extra points. We know that eating and sleeping right will get you healthy and that is what we will reward with points.

$30 buy-in



Starts February 11th

Ends March 24st


Start Monday February 4th

End Friday February 8th

Despite popular question, this is not a weight-loss challenge. We are not offering rewards to those who make the largest changes in bodyweight, body fat, or waist circumference. Certainly, we will encourage and announce those who make physical progress but the winner of the challenge will be he or she who accumulates the highest point total over the course of 6 weeks. Regardless of your goal or programming track, we are certain that a high point total will draw you near where you want to be. Though some of our members have their own tools at home, we will offer our in-house scale, body fat analyzer, and soft tape measure to those who wish to have a coach assist in recording progress.

Food List


Protein will go in one of the small compartments of your tray. The leaner, the better. Grass-fed and organic are ideal. Wild-caught cold water fish are best.

  • Fish
  • Meat
  • Eggs


Vegetables will go in the largest part of your container. Each meal must have at least this many vegetables. To keep it simple, if it’s a vegetable eat it. Diversify what vegetables are on your plate from meal to meal and you are all set.

  • Yes. All of them.


Carbs will go in the other small compartment. We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us.

  • Sweet Potato
  • Squash
  • Fruit


A serving size of fat is the size of your thumb. Here are the healthy options like avocado, grass-fed butter, olive and avocado oil, and fish oil.

  • Avocado
  • Nuts & Seeds
  • Coconut Oil
  • Olive Oil
  • Avocado Oil
  • Grass-fed Butter


How many trays?

If you are a male or female over 165lbs, you are allotted 4 trays per day.
If you are a male or female under 165lbs, you are allotted 3 trays per day.

All participants will be given a container on Kick-Off Day as part of their registration. Anyone wishing to purchase more may follow the link below:


Pre/Post Workout

Very simply put, pre and post workout supplements are focused on performance. If you are not where you want to be composition-wise, then performance is not the priority. For that reason, if you are a man over 15 percent body fat or a woman over 22 percent body fat, then you do not need to take pre or post workout supplements.

“What About” Foods

These are foods that people commonly ask about. “What about this food?”

  • If it’s a vegetable eat it, if it’s meat eat it.
  • No cold cuts or cured meats
  • No almond or coconut flour
  • No canola or vegetable oil
  • No honey, agave, maple syrup or sweeteners of any kind
  • No oatmeal
  • No Rx bars, Quest bars, or any bars
  • Nut butters must have no added ingredients other than salt
  • Up to one cup of unsweetened almond milk per day
  • Up to two tablespoons of grass-fed heavy cream per day
  • Up to two pieces of gum a day
  • Clean bacon is a fat

This Post Has 19 Comments

  1. How will the points be accurately tracked? Is this just going to be honor-system based?

    1. Excellent question, Coy. The point totals will indeed be based upon the Honor System. Though the idea may seem skeptical to some (because wouldn’t it be easy to lie to when logging workout scores too?), we are fortunate that enough Nutrition Challenges have been completed in the past for a coach to know when something is sketchy. In addition to coaching knowledge, we are a gym looking to build strength, community, and character on a daily basis. We are confident that the right people are within the walls of this gym and will look to pursue the best version of themselves.

      1. Thanks for the information!

  2. Also, are the points per day or per week? For example, do you get a point for every day you sleep more than 7 hours or a point per week where you slept more than 7 hours every day.

    1. Point totals will be calculated per day.

  3. I understand You are doing an intro class beforehand,. Would you mind posting the date and time?
    Do the allotted trays have to be eaten in one setting? To avoid snacking, could we eat a partial tray and then finish it a little later?
    No – pre and post workout means no protein powder, correct?
    I’ll have more questions soon, I’m sure. 🙂

    1. Sunday, February 10th @ 3:00 pm will be Kick-Off Day. Yes, trays are to be completed shortly after starting. Instead of eating partial meals, we’ll explore nutrient-dense options to make us feel satiated and no longer hungry. Correct in regards to protein powder! Lastly, ask away. That’s what we’re here for, Holly!

      1. Buy in money due on Sunday or should we have it at weigh in? Also, do I need to set an appointment with a Coach to determine starting stats (per Cheri’s question below)?
        I know I will be out of town twice during the challenge. Is it ok to track my points while gone and enter a bulk set at my next class attendance?

        1. Registration closes on Saturday, February 9th after the community class. Therefore, it’s not due at the time of weigh-in but it would be past due on Sunday. Any time between now and Saturday will be great, Holly. I believe you’ve already contacted Laurie about tracking starting stats and in regards to being out of town, it is certainly ok to track points while gone!

  4. On the food points…. Do you earn a point every meal that follows the guidelines or for every day that you follows the guidelines?

    1. Awesome question, Danielle! Points will be calculated on a daily basis, opposed to per meal. This allows a level playing field for those who consume 4 meals per day versus those who consume 3. Therefore, if 3 out of 4 meals eaten are “real food” but the final meal included “edible, man-made, foodlike substances” then the score for “Eat Real Food” would be 0.

  5. I need help with starting stats!! I’m excited. Where will we post/track points? Any points for working out, or did I miss that??

    1. Great outlook, Cheri! A coach will be available anytime this week to help you with “starting stats”. Point tracking used be done with an old-school pen and paper but a new methods are currently in development. Working out has been rewarded with points in the past but recent scientific research has shown that we receive greater health benefits by focusing on sleep instead of working out so will reward points for zZz’s instead of class attendance. But definitely still come to class!

  6. Is coffee allowed? Or more importantly is a bit of creamer for said coffee allowed?

    1. Coffee is not only allowed, Danielle, but it is also surging through my veins 365 days / year. Heavy cream and unsweetened almond milk is ok in small doses (See FAQ for details) but the majority of coffee creamers, including leading brands like Nestle Coffee Mate, International Delight, and Dunkin Donuts, are packed with low-quality oils, sugar, and/or chemicals.

  7. Heavy cream, not half and half?? I could maybe go without honey??

    1. We will discuss the benefits of foods rich in saturated fat on Kick-Off Day opposed to more processed versions of the same food. Thanks for the questions, Cheri. Please keep them coming as I know there are many onlookers wanting to know the same answers as you.

  8. Squash is listed as a carb, is that all kinds of squash? Butternut, spaghetti, yellow , and zucchini? Are any of those considered a veggie?

    1. Winter squash are those that are slower growing and are harvested with a thick skin that toughens into a rind. The most popular variety in our area are butternut, delicata, spaghetti, and acorn. These foods are dense in nutrients but also have a moderate glycemic load. For that reason, they fall under the “starch” category and will be placed in the same compartment as sweet potatoes and fruit. Summer squash, however, are quick-growing and produce a softer inside. This version, containing summer and zucchini, are also high in nutrients but low in glycemic load. Therefore, summer squash will be considered a vegetable for the challenge. Thanks for letting us squash that question, Danielle! Bah-dum-ching.

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