Clean eating doesn't mean eating boring, bland food! If
you want to clean up your eating, yet still have a ton of flavor, try out my 7
day meal plan!!! I've found that the healthiest and fittest people do
tend to eat the same things, so I suggest doing that for breakfast, lunch, and
your snacks, but dinner is where I like to mix it up A LOT. So, here's
the plan. You'll eat one of the breakfast choices, one of the lunch
choices, and two snacks per day along with my dinner menu. It's completely
up to you how you'd like to mix it up as far as which meals you eat on which
days. I did not count any calories for you though, so if you're looking
to keep track of your calories, I suggest using a free app like
MyFitnessPal. I also didn't give you exact serving sizes for some of the
items, so you when in doubt, go with the normal serving size (For example: 1/2
cup cooked pasta, 1/2 of a potato (preferably a sweet potato, but I still eat
white potatoes), 1/2 cup cooked brown rice, 1 ounce of cheese, 1 ounce of
nuts, 1 cup of non-starchy vegetables, 1 cup of fruit).
Breakfast (choose one from the following):
-2 Egg Muffins and 1 Slice of Ezekiel (or sprouted grain) bread with 1
teaspoon butter or coconut oil
-1 cup of cooked plain oatmeal (quick rolled
oats) with 1 packet of Stevia and 1/2 teaspoon of cinnamon and 2
eggs, any style (use cooking spray with a non-stick pan)
-Overnight oatmeal from any of these
recipes, 2 eggs any style (use cooking spray
with a non-stick pan) – I didn’t include the extra ingredients for these in the
shopping list
-Applesauce
oatmeal pancakes with 1 tablespoon
real maple syrup, 2 eggs any style (use cooking spray with a non-stick
pan)
Mid-Morning Snack:
-Shakeology - there are tons of great Shakeology recipes out there!!!
-1/2 cup plain Greek yogurt (Low fat), 1/2 cup
frozen berries, thawed, and 1 packet Stevia to sweeten, if needed (or 1
teaspoon REAL maple syrup)
Optional mid-morning snack (shopping list does
NOT reflect this):
-2 Hardboiled eggs, 1 piece of fruit (1 cup of
berries, 1 apple, 1 orange, 1/2 banana, 1 cup of any type of melon or pineapple)
Lunch (choose one from the following):
Days 1-3
-Grilled
Chicken Wrap (1 whole wheat tortilla, 4-6 ounces of
grilled white meat chicken, 1 tablespoon hummus, 1 tablespoon feta cheese,
lettuce & tomato) and 1 apple with 1 tablespoon natural peanut butter (only
ingredients should be peanuts, with a little bit of salt is ok)
Days 4-7
-21
Day Fix Chicken Soup or this
chicken soup recipe and 1 apple with
1 tablespoon natural peanut butter (only ingredients should be peanuts, with a
little bit of salt is ok)
Additional, yet completely optional choice for
lunch (grocery list does NOT reflect this recipe)
-Black
bean and corn salad on a whole wheat
tortilla or low carb whole wheat wrap and 1 apple with 1 tablespoon natural
peanut butter (only ingredients should be peanuts, with a little bit of
salt is ok)
Afternoon Snack:
Choose one from this list:
and Pair it with
one from this list:
-1 cup veggies (carrots,
celery,
-12 whole unsalted raw almonds, cashews,
walnuts
bell pepper,
cucumber)
-1 piece string cheese (1 ounce serving)
-1 cup fruit or 1 piece
fruit
-2 tablespoons unsalted peanuts
(berries, melon,
pineapple,
-1 tablespoon natural (peanuts only) peanut butter
grapes, banana,
apple)
-2 tablespoons hummus
Dinner
Day 1: Chicken
Bake - I suggest using 1 pound asparagus, 2
bell peppers, and 2 large potatoes only for this recipe (I used regular russet
potatoes, not red potatoes like it calls for...it's up to you)
Day 2: Chicken
Zpaghetti and Meatballs with 1 cup of steamed
broccoli (fresh or frozen), you can also serve this with 1/2 cup cooked whole
wheat pasta, any cut. You can also substitute 1 teaspoon dried basil and
1 teaspoon dried oregano for the fresh spices. I also recommend using a
28 ounce can of tomatoes, not 14 ounces as the original recipe states (this is
reflected in the shopping list)
Day 3: Pork
Carnitas - I know this has a lot of spices on it,
but it is COMPLETELY worth the investment. You have to try this one out!
Day 4: Baked Tilapia with 1/2 cup cooked brown rice and steamed green beans (fresh
or frozen)
Day 5: Buffalo
Chicken Burgers with whole wheat buns
and 1 cup of steamed broccoli (fresh or frozen). When picking whole wheat
buns, go for the ones with the fewest ingredients, no high fructose corn syrup
or azodicarbonamide - i.e. the same material used in yoga mats and the soles of
gym shoes.
Day 6: Whole
Chicken in crockpot, carrots, potatoes, &
onions. The recipe calls for onions only, but in order to round out the
meal, peel and quarter about 2 large potatoes and 4 large carrots (1-2
inch slices) and throw in the crockpot the last hour of the cooking.
Day 7: Turkey
Chili - can also use ground white meat chicken
instead of turkey
Shopping List
SHAKEOLOGY - I know most of you don't have this, but it's
something to consider adding into your daily nutrition! It's so worth the investment
Produce
1 - 3 pound bag of apples
1 bunch celery
1 head romaine lettuce
1 jar of garlic or 3 bulbs of fresh garlic
1 lemon or bottled lemon juice
1 melon - cantaloupe, small watermelon or 1 pineapple
1 pineapple (if not eating melon)
1 pound asparagus
1 pound green beans, fresh or frozen
1 small bag of onions, white or yellow
4 large potatoes
6 red, yellow, or orange bell peppers
1 Avocado
1-2 Limes or bottled lime juice
Fresh berries or grapes (enough for 3-4 days of your afternoon
snack)
fresh basil (dried works too)
Fresh oregano (dried works too)
Fresh cilantro (or cilantro in the tube in produce section)
fresh rosemary (completely optional…I despise rosemary though, so
I don't use it)
2 large tomatoes
2 medium zucchini
2 pounds broccoli, fresh or frozen
2 pounds whole carrots
Meat
1 pound tilapia filets or 4-6 ounce filets
3 pounds boneless, skinless chicken breast
2 pounds ground chicken breast
3 pound pork tenderloin roast
3 pound whole chicken
1 pound lean ground turkey or ground turkey breast
Dairy
Hummus
Parmesan cheese (for Zpaghetti & Meatballs)
Real Butter (NO MARGARINE!!!)
String Cheese
2 dozen eggs
32 ounces plain low fat Greek yogurt
Blue cheese
Feta Cheese
Shredded cheddar cheese
Frozen
2 - 16 ounce bags of frozen berries (for morning snack or more if
you're having for afternoon snack too)
Green beans or broccoli, if not buying fresh
Grocery
12 corn tortillas
1 box of Stevia packets
Instant or regular brown rice
Mrs.
Dash's garlic and herb seasoning
Natural peanut butter
Extra virgin olive oil
2 cans black beans
2 cans kidney beans
2-28 ounce cans chopped, diced, or stewed tomatoes)
4 - 32 ounce boxes of low sodium chicken broth
1 small jar capers
Frank's Hot Sauce or Buffalo Wing Sauce (nothing with sugar in it!)
Bay Leaf
Chili powder
Cinnamon
Cloves
Cooking spray - olive oil is best
Coriander
Cumin
Garlic Powder
Onion Powder
Paprika
Thyme
Cayenne Pepper
Black Pepper
Red Pepper Flakes (optional)
Rolled Oats, plain…not flavored
Salt, sea salt is best and preferred
Unsalted peanuts
Unsalted raw almonds
Unsweetened Applesauce, small jar
Whole wheat pasta, any cut
Whole wheat tortillas or wraps
Whole wheat hamburger buns