Intro: From energy crashes to gut irritation, ultra-processed foods can sabotage your performance. But what happens when you strip them out — even just for a day?
This RB100 Challenge asks you to go 100% whole food for a full day. It’s a nutritional reset that sharpens your energy, clears your digestion, and brings awareness back to how food makes you feel.
What Counts as Whole Food?
- Foods with one ingredient (or minimal processing)
- Fresh fruits and vegetables
- Whole grains like brown rice, oats, quinoa
- Legumes, nuts, seeds
- High-quality proteins: eggs, poultry, fish, tofu
- No refined sugar, flour, artificial ingredients, or packaged snacks
Sample Meal Day
- Breakfast: Scrambled eggs with spinach + oats with berries
- Lunch: Grilled chicken salad with olive oil and sweet potato
- Snack: Handful of almonds and an apple
- Dinner: Baked salmon, wild rice, roasted vegetables
Benefits You Might Notice
- More stable energy
- Improved digestion and reduced bloating
- Mental clarity and focus
- Fewer cravings
Tips for a Smooth Whole Food Day
- Shop in the perimeter of the grocery store
- Prep meals the night before
- Avoid “health snacks” that are still processed
- Drink plenty of water to support digestion
Pair it with:
External Resources:
- Harvard School of Public Health: Whole vs. Processed Foods
- Wellbeing Magazine: Eat Clean, Train Hard
fuel your body, not a barcode.
RB100.Fitness
