If you are looking to get really shredded, have an event coming up, or you just want to see how far you can push yourself, Autumn’s Countdown to Competition Diet is a great option.

I am in the 1,800-2,099 calorie which bracket which calls for 5 Green, 9 Red, 2 Yellow, and 4 Teaspoons. Pictured below is a sample day (minus one meal). I used chicken, ground turkey, & trout as my lean proteins which are some options to substitute for Autumn’s cod at every meal. You can also substitute shakeology for the red container. Our CEO Carl Daikeler is planning on doing it starting February 23rd if you want to join him!


Meal 1: Oatmeal & Egg Whites with 1 tsp. Coconut oil (1 red, 1 yellow, 1 tsp.)

Meal 2: Chicken & Sweet Potato (1 red, 1 yellow)

Meal 3: Trout & Broccoli with 1 tsp. Coconut oil (1 red, 1 green, 1 tsp.)

Meal 4: Lean ground turkey & Green Beans with 1 tsp. Coconut oil (1 red, 1 green, 1 tsp.)

Meal 5: Trout & Broccoli with 1 tsp. Coconut oil (1 red, 1 green, 1 tsp.)

Meal 6: Chicken & Green Beans (1 red, 1 green)

Meal 7: Trout & Broccoli (1 1/2 red, 1/2 green)

Meal 8 (not shown): Trout & Green Beans (1 1/2 red, 1/2 green)

Grocery List (for 3 days of Countdown to Competition Diet):

2-3lbs. chicken

3-4lbs. trout

1 lb. ground turkey

3 bags of broccoli

2 large bags of green beans

3 small sweet potatoes

Steel cut oatmeal

2 cartons egg whites

Extra virgin coconut oil


I find it to be really easy because there is so much food and you’re eating every 2-3 hours. I also have high energy levels the entire time!

Curious about the containers I use? You can find them here.

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This post has 8 comments
  • Just curious: Do you ever get to, say, Thursday and think, “I really don’t want that chicken I prepared. I’d rather have an omelette” or something? This is my fear about pre-preparing food.

  • For the egg whites, is it 8 egg whites for one red (meal) ? Just curious. I started countdown to comp. yesterday and according to my reading the plan, and suggested foods, it says 8 behind the egg whites…that equals one red? I did that yesterday and could not finish!! Am I doing this right? I am not used to eating this much food!! ha!

  • This might be a dumb question, but what about seasonings? Is the ground turkey just plain ground turkey browned? Plain grilled chicken?
    Also, how are the veggies prepared? Steamed? Any type of seasonings on those?

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