None of us can sustain a diet when we’re slaves to restriction, elimination, eating windows—especially in a time when we already have so much on our plate: job, children, home-schooling, or travel.
It is possible to simplify your eating plan without sacrificing results or stressing out that you ate a donut.
Where most diets have impossible-to-sustain rules and restrictions, the #800gChallenge® has one simple rule:
1. Eat 800 grams (g) of fruits and/or vegetables, by weight, a day.
No foods are restricted during the challenge; you continue to eat whatever else you want.
And, you pick which fruits and vegetables to eat, and you can weigh them cooked, canned (drained), frozen, or fresh.
There are plenty of fruits and vegetables that count and are not on this list, because you know they count! Like apples, bananas, melons, squashes, all leafy greens, cabbage, etc.
Baby food/squeeze packs – if only fruit or veggies and without oil, water, and/or sugar
Beans – canned items if in water and spices only (weighed drained)
Coconut (fresh/frozen chunks)
Corn as fresh kernels, corn on the cob
Edamame – if not dried
Fermented/pickled foods (e.g., kimchi, sauerkraut, pickles) – if the brine doesn’t have sugar
Guacamole – if the entire ingredient list is only fruits and veggies. See also Recipes
Hummus – See Recipes
Legumes (beans), lentils, and peas
Potatoes – if they are not commercially fried. As for mashed potatoes, see Recipes
Recipes made with fruits and veggies count if you can weigh the qualifying items before cooking/prepping and estimate your serving size
Salsa – if without added water, oil, or sugar. See also Recipes
Smoothies – See Recipes
Tofu – if beans and spices only
Tomato sauce – if without added water, oil, or sugar
No, they don’t count
❌ Store-bought or pre-made items that contain fruits or vegetables like soups, smoothies, frozen burritos
❌ Dried anything (including fruit, veggie chips, coconut flakes)
❌ Juices or milks of any kind
❌ Commercially fried anything like french fries or tempura
❌ Flours regardless of source
❌Grains of any kind (e.g., quinoa, buckwheat)
❌ Nuts including peanuts (a legume) & seeds
❌ Pasta regardless of source
Do you have to weigh and measure it?
It is recommended you do at home, but no need to bring a scale to a restaurant or when you are traveling. To estimate: a closed adult fist is about 1 cup. About 6 cups (6 fists) ends up being very close to 800 grams.
The exception is leafy greens in salads that don’t weigh much. They only weigh ~25g/cup – so think about it as 6 cups a day and as many leafy greens as you want when you are estimating.
Is 800-grams the number for everyone?
Yes, 800 grams is the baseline and larger or more active people can scale up. It only ends up being about 500 calories, which is 25% or less of people’s caloric intake on average.
And remember, it fits on one dinner plate! A plate you would use for one meal!
OptimizeMe Nutrition is run by EC (Eva Claire) Synkowski. She has worked as a fitness and nutrition coach for over 20 years. EC holds a Masters In Human Nutrition & Functional Medicine, is a Certified Crossfit Level 4 Coach (CF-L4), and a TEDx speaker.
EC bio here…..
“She makes it simple and doable.”