21 Day Physical Journey – Week 1, Day 1-7

by | Devotions

Purpose of this Journey:

The purpose of this 21-Day Physical Journey is to cleanse the body of negative toxins, negative thinking, negative food and anything that is not good for you. The first step is to detox with your mind, body and soul. Once you start off with detoxing, the goal is to replace the negativity with positive thoughts, healthy food and with creating good physical habits. During these 21 days we will start with fasting, speaking positive affirmations and we will be intentional about what we eat and with achieving some physical goals.

Instructions:

  1. Seek God daily. We put God first in everything.
  2. Each day for 21 days – Read the daily scripture, explanation, daily aspiration.
  3. Fast for the first 3 days (Pick from Option 1, 2, or 3)
  4. Follow the suggested Meal Plan or pick a meal plan that is best for you.
  5. Commit to an exercise routine. Start with the minimum work out goal.
  6. Join our Facebook Group to have accountability partners.
  7. Link up with us for our in person fit activities. We will come together 3 times during this 21 Day Physical Journey.

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WEEK 1 DAY 1

Esther 4:16 – “Go, gather together all the Jews who are in Susa, and fast for me. Do not eat or drink for three days, night or day. I and my attendants will fast as you do. When this is done, I will go to the king, even though it is against the law And if I perish, I perish.”

Explanation: Fasting prepares believers to be bold in doing God’s work. It is not to move God’s hand, but to give us courage to move ours.

Daily Aspiration: I drink a lot of water because it hydrates my body.

Workout Goal: At Least 3,000 steps

Meal Suggestions: For the first 3 days we will be fasting (Pick one of the options that is best for you):

Option 1Option 2Option 3
Fast from 6:00 AM – 6:00 PM​Water only or water and fruit only fast for 3 daysPick something to give up for the first 3 days of this journey (examples: give up eating sweets / junk food, give up drinking soft drinks. give up eating meat, etc.)

Low Carb Meal Suggestions:

Breakfast: 1 serving Low-Carb Bacon & Broccoli Egg Burrito (259 calories, 10 g carbs)

A.M. Snack: 1 medium orange (62 calories, 15 g carbs)

Lunch: 1 serving Chipotle-Cheddar Broiled Avocado Halves (1/2 avocado) and 2 cups mixed greens with 2 Tbsp. vinaigrette (340 calories, 14 g carbs)

P.M. Snack: 1/2 cup raspberries (32 calories, 7 g carbs)

Dinner: 1 serving Shrimp Scampi Zoodles with 1 (3-inch) slice whole-wheat baguette, toasted and drizzled with 1 tsp. olive oil (508 calories, 47 g carbs)

Daily Totals: 1,201 calories, 56 g protein, 94 g carbohydrates, 23 g fiber, 71 g fat, 1,859 mg sodium.


WEEK 1 DAY 2

Exodus 34:28 – Moses was there with the LORD forty days and forty nights without eating bread or drinking water. And he wrote on the tablets the words of the covenant—the Ten Commandments.

Explanation: When we take away from our flesh we give strength to our spirits. Moses heard God clearly after fasting.

Daily Aspiration: I get proper nourishment because I am mindful of what I put in my mouth.

Workout Goal: At Least 3,000 steps & 10 sit-ups

Meal Suggestions: For the first 3 days we will be fasting (Pick one of the options that is best for you):

OPTION 1OPTION 2OPTION 3
Fast from 6:00 AM – 6:00 PM​Water only or water and fruit only fast for 3 daysPick something to give up for the first 3 days of this journey (examples: give up eating sweets / junk food, give up drinking soft drinks. give up eating meat, etc.)

Low Carb Meal Suggestions:

Breakfast: 1 serving Low-Carb Blueberry Muffins and 3/4 cup raspberries (252 calories, 26 g carbs)

A.M. Snack: 1 medium orange (62 calories, 15 g carbs)

Lunch: 1 serving Vegan Burrito Bowls with Cauliflower Rice (298 calories, 15 g carbs)

P.M. Snack: 2 plums (61 calories, 15 g carbs)

Dinner: 1 serving Pork Chops with Garlicky Broccoli (543 calories, 20 g carbs)

Daily Totals: 1,215 calories, 59 g protein, 92 g carbohydrates, 26 g fiber, 73 g fat, 1,635 mg sodium.


WEEK 1 DAY 3

Matthew 6:16 “Moreover when ye fast, be not, as the hypocrites, of a sad countenance: for they disfigure their faces, that they may appear unto men to fast. Verily I say unto you, They have their reward.”

Explanation: Fasting is to be done in private if you want to be rewarded by GOD. The operative words here are “when you fast” because fasting is part of a believer’s life.

Daily Aspiration: I purposely pay attention to the direction of my health.

Workout Goal: At Least 4,000 steps

Meal Suggestions: For the first 3 days we will be fasting (Pick one of the options that is best for you):

OPTION 1OPTION 2OPTION 3
Fast from 6:00 AM – 6:00 PM​Water only or water and fruit only fast for 3 daysPick something to give up for the first 3 days of this journey (examples: give up eating sweets / junk food, give up drinking soft drinks. give up eating meat, etc.)

Low Carb Meal Suggestions:

Breakfast: 1 serving Low-Carb Blueberry Muffins and 1 medium orange (266 calories, 30 g carbs)

A.M. Snack: 3/4 cup raspberries with 1/4 cup dollop of whole-milk plain Greek yogurt (110 calories, 14 g carbs)

Lunch: 1 serving Vegan Burrito Bowls with Cauliflower Rice (298 calories, 15 g carbs)

P.M. Snack: 12 almonds (92 calories, 3 g carbs)

Dinner: 1 serving Chicken Florentine served over 2 cups cooked spaghetti squash (459 calories, 29 g carbs)

Related: The Most Genious Way to Cook Spaghetti Squash

Daily Totals: 1,224 calories, 73 g protein, 91 g carbohydrates, 27 g fiber, 63 g fat, 1,459 mg sodium.


WEEK 1 DAY 4

Proverbs 19:21 KJV – There are many devices in a man’s heart; Nevertheless the counsel of the LORD, that shall stand.

Explanation: We can imagine all kinds of ways to make what we want work, but God’s will is the one that is guaranteed.

Daily Aspiration: I listen when my body says that I’ve eaten enough.

Workout Goal: At Least 4,000 steps and 15 sit-ups

Physical Fitness Tips

TIP 1TIP 2TIP3
Start slowly. Gradually build up to at least 30 minutes of activity on most or all days of the week (or whatever your doctor recommends).Exercise at the same time of day so it becomes a regular part of your lifestyle.Find a convenient time and place to do activities.

Low Carb Meal Suggestions:

Breakfast: 1 cup raspberries topped with 1/2 cup whole-milk plain Greek yogurt & 1 Tbsp. each shredded unsweetened coconut & slivered almonds (260 calories, 23 g carbs)

A.M. Snack: 1 cup red grapes and 1 oz. Cheddar cheese (218 calories, 28 g carbs)

Lunch: 1 serving Vegan Burrito Bowls with Cauliflower Rice (298 calories, 15 g carbs)

P.M. Snack: 1 plum (30 calories, 8 g carbs)

Dinner: 1 serving Superfood Chopped Salad with Creamy Garlic Dressing (409 calories, 19 g carbs)

Daily Totals: 1,216 calories, 70 g protein, 92 g carbohydrates, 24 g fiber, 68 g fat, 1,272 mg sodium.


WEEK 1 DAY 5

Proverbs 18:21 – “Death and life are in the power of the tongue, and those who love it will eat its fruits.”

Explanation: With our tongues we can create and cause things to thrive or we can kill positive energy just by talking negatively.

Daily Aspiration: Sunshine brightens my soul and is good for my well-being.

Workout Goal: At Least 5,000

Low Carb Meal Suggestions:

Breakfast: 1 cup raspberries topped with 1/2 cup whole-milk plain Greek yogurt & 1 Tbsp. each shredded unsweetened coconut & slivered almonds (260 calories, 23 g carbs)

A.M. Snack: 1 medium apple and 1 oz. Cheddar cheese (209 calories, 26 g carbs)

Lunch: 1 serving Vegan Burrito Bowls with Cauliflower Rice (298 calories, 15 g carbs)

P.M. Snack: 1 cup red grapes and 12 almonds (145 calories, 17 g carbs)

Dinner: 1 serving Asian Beef and Cabbage Salad and 1 medium orange (300 calories, 32 g carbs)

Meal-Prep Tip: Refrigerate 1 serving of the dinner salad to have for lunch on Day 6.

Daily Totals: 1,211 calories, 61 g protein, 113 g carbohydrates, 29 g fiber, 62 g fat, 1,471 mg sodium.


WEEK 1 DAY 6

Proverbs 13:3 –“Whoever guards his mouth preserves his life; he who opens wide his lips comes to ruin.”

Explanation: Too much talking can muddy the waters of life. It takes discipline to be quiet, but it leads to a better life.

Daily Aspiration: I pull from the energy given to me from my good nutrition.

Workout Goal: At Least 5,000 and 20 sit-ups

Low Carb Meal Suggestions:

Breakfast: 1 serving Two-Ingredient Banana Pancakes topped with 1 Tbsp. maple syrup & 1/2 cup blueberries (260 calories, 48 g carbs)

A.M. Snack: 1 oz. Cheddar cheese (115 calories, 6 g carbs)

Lunch: 1 serving Asian Beef and Cabbage Salad with 1 medium orange (300 calories, 32 g carbs)

P.M. Snack: 1 medium apple (95 calories, 25 g carbs)

Dinner: 1 serving Hummus-Crusted Chicken with 1 serving Balsamic & Parmesan Broccoli (436 calories, 16 g carbs)

Daily Totals: 1,206 calories, 81 g protein, 123 g carbohydrates, 22 g fiber, 48 g fat, 1,493 mg sodium.


WEEK 1 DAY 7

Proverbs 21:23 – “Whoever keeps his mouth and his tongue keeps himself out of trouble.”

Explanation: The biggest trouble people get into is not knowing when to stop talking. Even some confessions are better kept between you and God.

Daily Aspiration: I am rejuvenated daily from getting enough rest.

Workout Goal: Meet Up (Details in Facebook Group)

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Low Carb Meal Suggestions:

Breakfast: 1 serving Two-Ingredient Banana Pancakes topped with 1 Tbsp. maple syrup & 1/2 cup blueberries (260 calories, 48 g carbs)

A.M. Snack: 2 plums (61 calories, 15 g carbs)

Lunch: 1 serving Egg Salad Lettuce Wraps (436 calories, 21 g carbs)

P.M. Snack: 8 almonds (62 calories, 2 g carbs)

Dinner: 1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto (400 calories, 37 g carbs)

Daily Totals: 1,218 calories, 50 g protein, 124 g carbohydrates, 24 g fiber, 65 g fat, 1,198 mg sodium.

*References:

*We do not endorse any particular meal plan. Decide what is best for you and make adjustments.

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