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14 Day Clean Eating Plan

This post was last updated on Sep 6, 2018 @ 4:40 pm
14 Day Clean Eating Plan with 90/10 Nutrition by Ryan Chapman of Tribase Training |

14 Day Clean Eating Plan |

14 Day Clean Eating Plan

Do you feel like crap today? Yesterday I did. We ALL make choices that cause us to feel like crap. Yes, even those of us who are committed to living a healthy life. Feeling crappy is no way to go through life, so I started a 14 day clean eating plan.

I blame feeling like crap on a Thanksgiving week filled with too much food, too much alcohol, not enough water or workouts AND a cold on top of that. I didn’t gain much last week—only about 3 or 4 pounds—but I’m just dragging. What happened happened and I can’t take it back. What I can do is acknowledge it, learn from it, and create a plan to move forward.

I am three days in and I already feel better. That’s because I kicked off my 14 day clean eating plan with a little cleanse—just the reboot I needed to have me feeling fantastic quickly.

Here’s my check-in on Day 3:

Tomorrow I switch to a simple and clean Paleo-based diet where 90% of what I eat will be good, clean and whole foods and 10% won’t for a total of 14 days. This is a two week commitment to myself and my health. We all deserve that kind of investment in ourselves.

Here are all the details for my 3 day cleanse and 14 day clean eating plan:

Step 1—3 Day Cleanse

When you’re really feeling like crap, there is nothing better than a 3 day cleanse to reboot your mind and body. The way I see it is that I spent a little over a week depriving myself of nutrients. So, I’m going to spend three days giving them back with clean foods, Shakeology, and a ton of water. Of course, zero alcohol or other toxins.

I have two options for you here:

The 3 Day Shakeology Cleanse involves drinking three Shakeology drinks per day, along with lean white proteins, veggies, and green tea.

The 3 Day Refresh is another great option. For three days, you’ll follow the nutrition guide and eat primarily veggies, a daily Shakelogy, and the additional supplements included in the kit.

Step 2—14 days of 90/10 Nutrition

14 Day Clean Eating Plan with 90/10 Nutrition by Ryan Chapman of Tribase Training |

Click Here for more 90/10 Info and Resources

I usually follow the 80/20 rule when I eat. In short, that means I eat 80% clean food and 20% not-so-clean food. I got this rule from Tony Horton himself.

A while back my good friend and business partner, Ryan Chapman, developed a 90/10 nutrition plan. Same principle, but you’re eating 90% clean food. Believe me, that 10% makes a HUGE difference.

What Ryan did was to create three tiers of food:

  • The Green Tier is where you choose the 90% of your foods from. I’ll be choosing the Paleo options, because that’s what works best for me.
  • The Yellow Tier is where the 10% comes from.
  • The Red Tier are foods you AVOID. Coffee is the only thing on this list that is acceptable for me under normal conditions. I’ve already cut down to one small cup each morning and I’ll be coffee-free by Day 4 or 5, taking a few days to taper off more gently.

Here’s a video by Ryan Chapman with some customer testimonials on his 90/10 nutrition plan:

You can learn more on his website—90/10 Nutrition—where he runs focused challenge groups and shares tons of tips. If nutrition is a struggle for you, you’ll love his site.

If you do decide to join a 90/10 Challenge Group, you’ll see my name as a Coach to register with and I will work with you on this. We are all in this together!

Try it for 14 days and see how you feel. Consider joining a longer group for even more results. Even if you already eating 80/20, it will make a big difference.

Step 3—Ongoing 80/20 Nutrition

I may decide to continue with 90/10 for longer, but right now I’m just committing to 14 days. After that, I will return to my usual 80/20 nutrition plan. It’s just a softer easier version of 90/10 nutrition that is more workable for my everyday life. I prefer Paleo eating because it works for me and has allowed me to maintain my weight for over four years now, so I’ll just return to that.


I had a bad week. It’s nothing more than that, so I’m not going to make it more than that. I’m just taking 14 days to undo what was done last week and put myself back in a good position to start P90X3 in a couple weeks.

If you feel like crap today and want to try the 14 day clean eating plan, shoot me a message.

Contact Coach Dave


Author: Dave

Father, retired attorney, cyclist (road & track), skier, surfer, recovered triathlete, half of a dynamic coaching team and co-founder of the Fit Club Network. Living my passion as an entrepreneur helping people achieve their fitness and financial goals.

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