Spring is officially here. Are you ready to jump-start your health? I challenge YOU to eat clean for 7 days straight, for every meal: breakfast, lunch, dinner, and even your snacks! …and I have the tools to help you!
Eating clean can sometimes be a chore, as it is confusing! When you are only used to the endless, processed foods at the supermarket, sometimes you must question, so what is “clean” anyway?
First of all, clean eating is not a diet-it’s a lifestyle. You are either in it to change your ways or you probably shouldn’t do it at all (shhhhh…you didn’t hear that from me!). I believe everyone has their own personal idea of what’s considered “clean eating,” especially since there is NO clear definition of what “clean” is. However, I would have to imagine that everyone would agree to some extent that the general definition would be: the elimination of processed, extra additives, chemicals, and refined foods in one’s daily diet. Instead, you are choosing to eat foods in their simplest or “whole” state.
Some benefits to eating a clean diet are:
- Fat loss
- Increased energy and stamina
- Decreased health problems
- Better sleep
- Improved mental well-being
- Improved skin
- The list goes on & on!
The easiest way to start eating clean is to prepare your own meals at home. Yes, this means you have to start learning how to cook! This way, you know exactly what ingredients you are eating and the amount of calories you are consuming.
Confused about what to buy or what to eat? Included is a specific meal plan with specific foods for each day & meal. However, you may use the plan as a guide to making your own dishes-since this plan is not a “one size fits all.” Not everyone likes chicken. Not everyone eats meat. Not everyone likes fish, etc, etc, etc. Here goes…have fun and do your best to give it a go for 7 solid days!🙂
The Grocery list
Here is a huge grocery list of clean eating foods. You do not (I repeat🙂 ) do not, have to go out and buy every single item on this list. This is solely just to give you an idea of what is considered clean and for you to use as a guide for the future when you are grocery shopping.
Veggies:
- Cucumbers
- Squash
- Carrots
- Garlic
- Zucchini
- Okra
- Broccoli
- Bell Peppers
- Tomatoes
- Radishes
- Turnips
- Rutabagas
- Rhubarb
- Onions
- Sweet potato
- Pumpkin
- Avocado
- Eggplant
- Cauliflower
- Artichoke
- Kale
- Collard Greens
- Spinach
- Arugula
- Beet Greens
- Swiss Chard
- Turnip Greens
- Lettuce
- Cabbage
- Leek
- Brussels Sprouts
- Asparagus
- Celery
Fruits:
- Apples
- Bananas
- Cherries
- Clementines
- Oranges
- Strawberries
- Blueberries
- Grapes
- Grapefruit
- Dates
- Figs
- Kiwifruit
- Blackberries
- Raspberries
- Peaches
- Plums
- Nectarines
- Tangerines
- Honeydew
- Cantaloupe
- Papaya
- Pear
- Cherry
- Mango
- Guava
- Tomato
Protein:
- Turkey or Pork tenderloin
- Salmon
- Cod
- Halibut
- Tilapia
- Tuna
- Lean Steak
- Skinless Chicken breasts
- Turkey bacon
- Extra Lean Ground turkey
- Tofu
- Hummus
- Grouper
- Egg whites
- Turkey
- Pork Chops
- Scallops
- Shellfish
Flours
- Wheat flour
- Oat flour
- Almond flour
- Chickpea flour
- Rice flour
- Quinoa flour
Nuts/Seeds:
- Walnuts
- Cashews
- Almonds
- Sunflower seeds
- Pumpkin Seeds
- Peanut Butter (Natural)
- Almond Butter (Natural)
- Flax seed
- Chia seed
- Macadamia Nut
- Hemp seeds
- Peanuts
- Pecans
- Sesame Seeds
- Pistachios
- Pine Nuts
Grains/legumes:
- Brown rice
- Oats
- Quinoa
- Lentils
- Whole wheat bread
- Black beans, kidney beans, chickpeas, green peas, pinto beans, mung beans
- Whole wheat tortillas
- Whole Wheat English muffins
Dairy:
- Unsweetened Almond milk
- Unsweetened Rice Milk
- Unsweetened Coconut Milk
- Greek yogurt
- Cottage cheese
- String Cheese
- Goat Cheese
- Low fat cheddar cheese
Condiments/Oils/Dressings/Extras:
- Raw maple syrup
- Raw Honey
- Stevia
- Olive oil
- Balsamic Vinaigrette
- Sunflower oil
- Coconut oil
- Avocado oil
- Olive oil
Drinks:
- Water
- Coffee
- Protein shake
AVOID:
- No refined sugar
- No white sugar
- No white pasta
- No soda or juice
- No fast food
- No alcohol
- No cookies, donuts, or pastries
- No chips
The Plan
Day One
7am Breakfast:
- 2 slices of turkey bacon with ½ cup oatmeal with cinnamon and stevia
10am Snack:
- Fruit smoothie (1/2 banana, 4 strawberries, 1 cup almond milk, ice)
12pm Lunch:
- Grilled chicken salad with 2 tbsp light balsamic vinaigrette, topped with unlimited veggies
3pm Snack:
- 1 apple with 2 tbsp of peanut or almond butter
5pm Dinner:
- Muffin Tin Tacos (see recipe)
8pm Snack:
Day Two
7am Breakfast:
- ½ grapefruit with 1 cup Greek Yogurt and one piece of toast
10am Snack:
- Handful of almonds with 1 banana
12pm Lunch:
- 6oz sirloin with brown rice and asparagus
3pm Snack:
- 1.5 cups Natural air-popped popcorn
5pm Dinner:
- Black Bean Burgers (see recipe)
8pm Snack:
- 2 tbsp Cottage cheese with handful of strawberries
Day Three
7am Breakfast:
- Blueberry protein muffins (see recipe)
10am Snack:
12pm Lunch:
- 1 salmon filet with brown rice and half an avocado
3pm Snack:
- Strawberries with 2 tbsp cottage cheese
5pm Dinner:
- Lean Pot Roast with brown rice and veggies (see recipe)
8pm Snack:
Day Four
7am Breakfast:
- 2 slices of turkey bacon with ½ cup oatmeal with cinnamon and stevia
10am Snack:
- 3 boiled eggs with handful of almonds
12pm Lunch:
- Grilled chicken salad with 2 tbsp light balsamic vinaigrette, topped with unlimited veggies
3pm Snack:
- 5 whole grain crackers with 2 oz low fat cheddar cheese
5pm Dinner:
- Grilled Spicy Shrimp Tacos (see recipe)
8pm Snack:
- 2 tbsp Cottage cheese with handful of strawberries
Day Five
7am Breakfast:
- 2 Ham & Egg Cups (see recipe) with one piece of toast
10am Snack:
- 3 boiled eggs with handful of almonds
12pm Lunch:
- 1 filet of tilapia with brown rice and half an avocado
3pm Snack:
- 2 tbsp Hummus with baby carrots
5pm Dinner:
- Zesty Turkey Meatballs with brown rice & veggies (see recipe)
8pm Snack:
Day Six
7am Breakfast:
- ½ Grapefruit with 3 boiled eggs
10am Snack:
12pm Lunch:
- 1 grilled chicken breast with 1 sweet potato and 1 cup of broccoli
3pm Snack:
- 2 boiled eggs and a handful of almonds
5pm Dinner:
- Easy Crock pot Turkey Chili (see recipe)
8pm Snack:
- 1 piece string cheese & handful of almonds
Day Seven
7am Breakfast:
- 2 slices of turkey bacon with ½ cup oatmeal with cinnamon and stevia
10am Snack:
- 3 boiled eggs with handful of almonds
12pm Lunch:
- 1 Salmon Filet with Brown Rice & Half an Avocado
3pm Snack:
- 1 apple with 2 tbsp of peanut or almond butter
5pm Dinner:
- Lean Meatloaf (see recipe)
8pm Snack:
- 2 tbsp Cottage cheese with handful of strawberries
Recipes
Blueberry Protein Muffins
Ingredients
• 2 cups of unsweetened applesauce
• 1 teaspoon of vanilla extract
• 2 scoops vanilla protein powder
• 1 cup blueberries
• 3 cups of rolled oats
• 2 table spoons of melted coconut oil
Directions
1. Preheat oven to 350 degrees
2. In large bowl mix together the applesauce, vanilla, and protein powder.
3. Once all mixed fold in the blueberries, rolled oats, & melted coconut oil.
4. Place mixture in muffin tin and bake for 30-35min or until golden brown.
5. Let cool and serve!
Almond Butter Bars
Ingredients
• 3/4 cup raw honey
• 1 cup raw almond butter
• 3 cups old fashioned oats
Directions
• Heat the almond butter & honey in a saucepan on low heat until melted. Stir & remove from heat.
• Pour mixture over oats in a large bowl. Stir thoroughly.
• Pour & press batter into a 9 inch baking pan and bake at 350 degrees for 15 minutes.
• Remove & let cool.
Ham & Egg Cups
Ingredient
• 6 whole eggs
• 6 slices thick ham
• Salt/Pepper to taste
Directions
1. Grease muffin tin.
2. Place one piece of ham in each tin.
3. Crack one egg into each ham slice.
4. Sprinkle salt/pepper to taste.
5. Bake at 350 degrees until eggs are cooked to your liking. (I like mine all the way baked so it usually takes 15 minutes)
Muffin Tin Tacos
Ingredients
• 1 package wonton wrappers
• 1 lb. ground beef
• 3 tbsp chili powder
• 1/2 tbsp garlic powder
• 1/2 tsp onion powder
• 1/2 tbsp paprika
• 2 tbsp cumin
• shredded lettuce, shredded cheddar cheese, chopped tomatoes-for topping (optional)
Directions
1. In a skillet heated over Medium, brown ground beef. Drain.
2. Add in seasonings and mix well. Set aside.
3. Preheat oven to 350 degrees,
4. Place two wonton wrappers in each tin cup of the muffin pan. (It is okay for the corners to point upward)
5. Spoon ground beef mixture into each cup.
6. Bake for 15 minutes until corners of the wonton wrappers are golden brown. Remove from oven.
7. Top with your favorite toppings.
Skinny Zesty Turkey Meatballs
Ingredients
• 1 lb lean ground turkey
• 1 egg
• 2/3 cup oats
• 1 packet Italian dressing mix
• salt/pepper to taste
Directions
1. Preheat the oven to 400 degrees.
2. Combine all the ingredients together; stir well in a bowl.
3. Form around 20 balls out of the mixture. Put them on a broiler pan.
4. Bake around 15 minutes or until a cut meatball shows no pink inside.
Black Bean Burgers
Ingredients
• 1 (15oz) can black beans
• 1 ranch seasoning packet
• 1 egg, beaten
• 1/2 onion, diced
• 2 jalapenos, diced
• 1/2 cup oats
• 2 tbsp chili powder
• 2 tbsp paprika seasoning
• 1 tbsp garlic powder
• 1 tbsp ground cumin
• 3 tbsp sriracha sauce
• 3 tbsp water
• 1 clove garlic, minced
• 1/2 green bell pepper, chopped
Directions
• Preheat oven to 350 degrees F (175 degrees C). Grease a baking sheet.
• Mash black beans in a bowl; add onion, garlic, jalapenos, & bell pepper. Mix. Set aside.
• Whisk water, sriracha sauce, ranch packet, chili powder, cumin, paprika, & garlic powder together in a separate small bowl.
• Mix oats & egg into the black bean mixture. Combine with the seasoning mixture.
• Spoon ‘burger-sized’ mounds of batter onto the prepared baking sheet, about a 3/4-inch thickness per mound. Shape into burgers.
• Bake in the preheated oven until cooked in the center and crisp in the outside, about 10 minutes on each side.
• Enjoy bunless or you can use lettuce leaves for a Paleo “bun.”
Grilled Spicy Shrimp Tacos
Ingredients
• 1 lb. peeled & de-veined shrimp
• 1 tsp cumin
• 1 tsp cayenne pepper
• 1 lime juiced
• 2 tbsp olive oil
• 6 wheat tortillas (8 inch)
• 1 head lettuce; chopped
• Misc toppings of your choice (cheddar cheese, sour cream, tomatoes, etc)
• salt/pepper to taste
Directions
1. Combine olive oil, lime juice, peel, cayenne, and cumin in small bowl. Thread shrimp onto skewers; season with salt and pepper.
2. Brush shrimp with lime mixture.
3. Grill until shrimp are cooked through, about 3 minutes per side, brushing occasionally with lime mixture.
4. Roughly chop shrimp.
5. Top each tortilla with shrimp, lettuce and any other toppings you would like.
Easy Crock pot Turkey Chili
Ingredients
- 1 cup dry black beans
- 1 cup dry pinto beans
- 1 cup dry kidney beans
- 1 cup water
- 2 lb. lean ground turkey
- 1 yellow onion, chopped
- 3 large tomatoes, crushed
- 1/2 cup green bell pepper, chopped
- 2 garlic gloves, minced
- 2 tbsp chili powder
- 2 tbsp ground cumin
- salt/pepper to taste
Directions
1. Soak the beans in a large pot overnight. Drain and place into the crock pot.
2. Brown ground turkey in a skillet. Drain and place into the crock pot.
3. Dump the rest of the ingredients in and stir.
4. Cook on HI for 4 hours, stirring every hour.
5. Salt/pepper to taste.
Lean Meatloaf
Ingredients
• 2 lbs. 98% lean ground beef
• 1 cup oats
• 2 eggs
• ½ small onion, diced
• ½ green bell pepper, diced
• 2 tbsp. Worcestershire Sauce
• 1 tsp. garlic powder
• Salt/Pepper to taste
Directions
1. In a large bowl, mix together the ground beef, eggs, and oats with an electric mixer or your hands (I love doing everything by hand!).
2. Next, add in the veggies, Worcestershire sauce, and seasonings. Mix well.
3. Form into a loaf using your hands and wrap in wax paper or plastic wrap.
4. Wrap in tinfoil & freeze.
5. Bake at 350 degrees when ready to cook.
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Mix room temperature cream cheese, sour cream, and sugar into a bowl. Stir dressing onto clean, DRY grapes.
