800g Challenge Supplement Guide

his PDF contains supplemental materials for the
#800gChallenge® ebook. You can learn more here.
CONTENTS
YES/NO FOOD LIST 2
QUICK START GUIDE 4
MEAL PLANNING SHEET 5
DAILY LOG SHEET 6
QUICK YES/NO INDEX
The intent of the #800gChallenge® is to eat fruits and vegetables as fruits and vegetables,
not as products made with fruits and vegetables. When in doubt, leave it out.
There are plenty of fruits and vegetables that count and are not on the list, because
you know they count! Like apples, bananas, melons, squashes, all greens, cabbage,
mushrooms, etc. Here are the most frequently asked items with official rulings.
AVOCADO: Counts.
BABY FOOD/SQUEEZE PACKS: If the ingredients are only fruits and vegetables, they count.
Products that include water, oil, sugar, or pre-mixed with protein do not count.
BEANS: Count.
COCONUT: If you eat it as fresh meat, it counts. Milks, juices, or dried flakes do not count.
CORN: Corn on the cob or whole kernels, counts (remove cob weight). Corn derivatives
(i.e., cornmeal, popcorn) do not count.
DRIED FRUITS & VEGGIES: Do not count. Nothing dried counts.
EDAMAME: If not dried, it counts.
FERMENTED/PICKLED FOODS (E.G., KIMCHI, PICKLES): If the brine includes sugar, it does not
count. Otherwise, they count (weigh drained).
FLOURS (E.G., CHICKPEA FLOUR): Does not count.
FRENCH FRIES: Commercially fried anything does not count.
FRIED FOOD: Commercially fried anything does not count.
GUACAMOLE: If the entire ingredient list is vegetables, fruit, and/or spices, count it. Products
that include water, oil, and/or sugar do not count.
GRAINS (E.G., QUINOA, RICE, BUCKWHEAT, ETC.): Do not count.
HUMMUS: Store-bought variations pre-mixed with oil and other ingredients do not count.
See Recipes.
© 2022 OptimizeMe Nutrition LLC • 2

JUICES: NO juices count, homemade or not.
LEGUMES (BEANS): Except for peanuts, they count.
MASHED POTATOES: Pre-mixed with cream and butter do not count. See Recipes.
NUTS: Do not count.
OLIVES: Count.
PASTA: Like bean pasta, does not count.
PEAS: Count.
PICKLES: If the brine includes sugar, it does not count. Otherwise, they count (weigh
drained)
POTATOES: Count, as long as they are not commercially fried. Be careful of frozen potato
wedges preseasoned with sugar: they do not count.
RECIPES: If you make something from scratch with qualifying fruits and veggies, you can
count those grams. In a mixed dish like chili, for example, add together the total weight
of all the qualifying items, and then divide by the number of servings you get from the
recipe. It is possible the servings might deviate slightly from the average, but it is not
significant enough to matter in the long-term.
SALSA: If the entire ingredient list is vegetables, fruit, and/or spices, count it. Products that
include water, oil, and/or sugar do not count.
SMOOTHIES: Homemade smoothies that you can weigh the contributing items and where
you drink the fiber, counts. Pre-mixed/store-bought smoothies do not count.
SOUPS: Pre-mixed/store-bought soups do not count. See Recipes.
TEMPURA: Commercially fried anything does not count.
TOFU: Counts if it is only beans and spices (e.g., salt). If you use tofu primarily for protein,
however, it is encouraged to get your 800 grams from other sources (i.e., no “double-
dipping”).
TOMATO SAUCE: If the entire ingredient list is vegetables and spices, count it. Products that
include water, oil, and/or sugar do not count.

QUICK START GUIDE
1) USE A SCALE
No need for a high-end one; a $20
low-end version at your closest big-
box store works perfectly!
2) WEIGH THE EDIBLE PORTION

• Weigh the portion you eat in
total grams (not peels, cores, etc).
• It doesn’t matter if it’s cooked,
canned (drained), frozen or fresh
when you weigh it.
• Not sure if an item counts? See
the prior page.
3) ESTIMATE, IF NECESSARRY
Use a scale at home to learn how much food weighs. But, if on the road
or out at a restaurant, you can estimate your grams.
An adult closed fist is ~1 cup, which is ~133 grams of most fruits and vegetables
(but leafy salad greens only weigh ~25g/cup!). When traveling, it’s useful to think
of it as 6 “fists” and as many leafy
greens as you want. While the greens
count (and are very healthy!), they
just don’t move the gram total much.
4) TRACK TOTAL GRAMS

You can track in an app, but a
post-it note works just as well.
5) HIT 800G A DAY. REPEAT THE NEXT.

You can eat more than 800g/day
if you want. The baseline goal is
800g, however.

MEAL PLANNER
breakfast SUNDAY
lunch
dinner
other
breakfast MONDAY
lunch
dinner
other
breakfast TUESDAY
lunch
dinner
other
breakfast WEDNESDAY
lunch
dinner
other
breakfast THURSDAY
lunch
dinner
other
breakfast FRIDAY
lunch
dinner
other
breakfast SATURDAY
lunch
dinner
other

DAY _____ DAY _____ DAY _____ DAY _____
DAY _____ DAY _____ DAY _____ EXAMPLE
mango 125
ban 100
zuch 87

spinach 50
tomato 200
brocc 117
berries 132
811 g
LOG SHEET

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his PDF contains supplemental materials for the

#800gChallenge® ebook. You can learn more here.

DRIED FRUITS & VEGGIES: Do not count. Nothing dried counts.

EDAMAME: If not dried, it counts.

FLOURS (E.G., CHICKPEA FLOUR): Does not count.

FRENCH FRIES: Commercially fried anything does not count.

FRIED FOOD: Commercially fried anything does not count.

GRAINS (E.G., QUINOA, RICE, BUCKWHEAT, ETC.): Do not count.

© 2022 OptimizeMe Nutrition LLC • 2

LEGUMES (BEANS): Except for peanuts, they count.

NUTS: Do not count.

PASTA: Like bean pasta, does not count.

SOUPS: Pre-mixed/store-bought soups do not count. See Recipes.

TEMPURA: Commercially fried anything does not count.

© 2022 OptimizeMe Nutrition LLC • 3

2) WEIGH THE EDIBLE PORTION

4) TRACK TOTAL GRAMS

5) HIT 800G A DAY. REPEAT THE NEXT.

© 2022 OptimizeMe Nutrition LLC • 4

© 2022 OptimizeMe Nutrition LLC • 5

DAY _____ DAY _____ DAY _____ EXAMPLE

© 2022 OptimizeMe Nutrition LLC • 6

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DAY ___ DAY _ DAY ___ EXAMPLE