Hammer and Chisel Nutrition Plan

You can’t get in shape without eating clean! The Hammer and Chisel nutrition plan is a foolproof system to get all of the nutrients that you need.

If you have done the 21-Day Fix, then you should be familiar with the Hammer and Chisel diet system. The system was created by Autumn Calabrese, one of the personal trainers in Hammer and Chisel. Her goal is to teach you to eat healthy, rather than have you made premade meal.

The program focuses on portion control. You will be provided with allotted containers due to your body type and calorie demands. The containers are color coded for the types of food as follows:

  • Green –Vegetables
  • Purple –Fruits
  • Red –Proteins
  • Yellow –Carbs
  • Blue –Healthy Fats
  • Orange –Seeds and Dressings

At the beginning of the program, you will enter your weight, height, and goals to determine your caloric intake. You will be assigned a certain amount of containers due to your results. That is the only time during Hammer and Chisel that you will count calories. Instead, you will eat however many containers you are designated. The containers can be used in whatever order and combination you wish.

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The goal is to educate you to cook in the portion sizes. Eventually, you know what you should eat without the containers. The habit will help you eat well-rounded and nutritious meals.

I love the Hammer and Chisel meal plan because I can still eat all of my favorite meals! It has just helped me not overeat.

Example Meal Plan for 1,200 – 1,499 Calorie Diet

  • Breakfast – (which is almost always chocolate Shakeology with almond milk, 1/2 frozen banana)
    • 1 Red
    • 1 Purple
  • Lunch (often fish tacos with an apple)
    • 1 Red
    • 1 Yellow
    • 1 Green
    • 1 Blue
    • 1 Purple
  • Snack (Greek yogurt or hard boiled eggs & carrots) Sometimes I combine these containers with another meal)
    • 1 Red
    • 1 Green
  • Dinner (typical meal might be chicken, sweet potatoes, asparagus
    • 1 Red
    • 1 Yellow
    • 1 Green

Shakeology With Hammer & Chisel

Getting all of the nutrients that you need can be difficult to obtain in any nutrition plan. Shakeology was created by Beachbody with “your daily dose of dense nutrition.”

The Hammer and Chisel Challenge Packs will include the Shakeology mix and shaker cup. You will also be provided with delicious recipes to use as a meal replacement. Hammer and Chisel recommends drinking your Shakeology daily.

Beachbody offers three flavors: Strawberry, chocolate, vanilla, greenberry, café latte, strawberry vegan, and chocolate vegan. Your Beachbody coach can set you up with the flavor that works best for you. If you do not like your flavor then you have 30 days to return it.

Benefits of Shakeology

  • Get all of the nutrients that your body needs
  • Suppress unhealthy, sugar cravings
  • Support your digestion and regularity
  • Provide healthy energy to get you through the day

Nutrients in Shakeology

Shakeology is packed with nutrients, protein, and minerals. You have the option of making your smoothie vegan by using plant proteins instead of whey.

  • Adaptogen Herbs
  • Super-Greens and Super-Fruits
  • Antioxidants
  • Pre and Pro-Biotics
  • Digestive Enzymes

Getting healthy is impossible without eating right. Hammer and Chisel teaches you to eat healthy with portion sizes. When you learn portion sizes, you will be able to avoid overeating in restaurants and cook nutritiously dense meals at home.

The success of your workout program could rely on a diet change. If you follow the Hammer and Chisel diet plan with the workouts then you CAN lose weight! Changing habits is tough but the Hammer and Chisel container system is one of the easiest ways to improve the way you eat for good.



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