2026 NUTRITION CHALLENGE GUIDELINES
Scoring Guidelines
This challenge is about honesty and effort, not perfection. Do your best every day.
Make a copy of the scorecard and save it in your own Google Drive folder.
Quality (what you eat)
Score yourself based on how your meals went for the day:
4 points – All meals followed the guidelines
3 points – One small slip (extra cup of rice, a chip, a sip of beer or wine)
2 points – One bigger slip, but not a full meal (one beer, a few nuggets, etc.)
1 point – One unhealthy meal or drink (pizza dinner, 4 cups of rice)
0 point – Several unhealthy meals, snacks, or drinks in one day
Quantity: (how much you eat)
Listen to your body and be honest.
2 points – You ate enough to feel energized, not stuffed
1 point – You slightly overate or undereat
0 point – You significantly overate or undereat
Bonus: Sleep, Workout, Water
2 points – Slept 6 hours or more
1 point – Worked out that day (max of 5 workouts per week)
1 point – Drank at least 4 liters of water per day. Coffee, tea, and 100% fruit juice count, but most should be water. Fruit helps with hydration, just don’t overdo it.
Make a copy of the scoresheet
Steps to Success
Step 1:
Fill out your nutrition scorecard (digital or printed). For digital copies, make a copy of the Nutrition Scorecard Sheet and send the link to operations@lakanfitness.com (set it to viewable). This helps us support and guide you.
Step 2:
Clean out your kitchen. Remove foods that don’t follow the guidelines. Donate them or give them away. If junk food is around, you’re more likely to eat it.
Step 3:
Plan your meals. Create a list of 10–12 simple meals that fit the guidelines. This makes meal prep and grocery shopping much easier.
Step 4:
Shop smart. Buy fresh meat and produce every 2–3 days.
Step 5:
Show up. Train at the gym at least 3–5 times per week.
Step 6:
Prioritize sleep. Create a bedtime routine and aim for at least 6 hours of sleep. Some things can wait until tomorrow.
Step 7:
Weekly Check-In (Bonus!) Sunday, submit a photo of your meals for one day (a collage is okay). +2 bonus points per week
Reminder
Consistency beats perfection. Every single time.
The foundation of this challenge is discipline. Always remember your intention and the motivation behind why you started. Be honest with your scorecard. That’s your accountability tool. It helps you see your habits clearly and keeps you committed to yourself and the community.
You won’t be perfect, and that’s okay. What matters is making better choices, learning from slip-ups, and showing up again the next day.
Stay intentional. Stay disciplined. We’re doing this together.
Make a copy of the scoresheet
January 19
Start of Nutrition Challenge
January 25, February 1, 8, 15 and 22 March 1, 8, 14
Weekly Check-Ins
January 21
CF Benchmark Workout “Diane”
February 29
CrossFit Open Workout 1
March 7
CrossFit Open Workout 2
March 14
CrossFit Open Workout 3
End of Nutrition Challenge
CrossFit Open Party (PM)
> CF Open & Nutrition Challenge Awarding