CLEAN EATING JUST in 7 days
WHO’S want to health?
Ready to start this 7-day clean eating challenge? I know we all
want to be health, wealthy and wise someday, so we are starting right hear
right now on getting healthier. All the meal recipes will be provide
breakfast, lunch, dinner, and even snacks, so you do not have to think about
it.All you have to do is go to the grocery store and purchase what
is needed. This way it takes the confusion out of it all.
First of all, clean eating is not a diet-it’s a lifestyle. You
are either in it to change your ways or you shouldn’t do it at all. 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!
I know we all have busy schedules and want the quick and fast meals,
but we know it is not good for use. So try this for 7 days and see how you like
it. You may like it so much it will be that life-style change you have been
waiting for.
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.
List of Things you Must use
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.
Plan out your meal
plan for the week from below by looking at the recipes and then go grocery
shopping that way you are only buying what you need. You even have the times
you should eat it couldn’t get any easier!
Veggies:
§
Cucumbers
§
Squash
§
Carrots
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Garlic
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Zucchini
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Okra
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Broccoli
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Bell Peppers
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Tomatoes
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Radishes
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Turnips
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Rutabagas
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Rhubarb
§
Onions
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Sweet potato
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Pumpkin
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Avocado
§
Eggplant
§
Cauliflower
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Artichoke
§
Kale
§
Collard Greens
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Spinach
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Arugula
§
Beet Greens
§
Swiss Chard
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Turnip Greens
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Lettuce
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Cabbage
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Leek
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Brussels Sprouts
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Asparagus
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Celery
Fruits:
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Apple
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Banana
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Orange
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Strawberry
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Blueberry
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Grapefruit
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Dates
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Figs
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Blackberry
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Raspberry
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Tangerine
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Honeydew
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Cantaloupe
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Papaya
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Pear
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Cherry
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Mango
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Guava
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Tomato
Protein:
§
Turkey or Pork tenderloin
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Salmon
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Cod
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Tilapia
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Tuna
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Lean Steak
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Skinless Chicken breasts
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Turkey bacon
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Extra Lean Ground turkey
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Tofu
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Hummus
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Tempeh
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Grouper
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Egg whites
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Turkey
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Pork Chops
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Scallops
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Shellfish
Flours
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Spelt flour
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Wheat flour
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Oat flour
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Almond flour
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Chickpea flour
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Rice flour
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Quinoa flour
Nuts/Seeds:
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Walnuts
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Cashews
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Almonds
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Sunflower seeds
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Pumpkin Seeds
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Peanut Butter (Natural)
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Almond Butter (Natural)
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Flax seed
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Macadamian Nut
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Hemp seeds
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Peanuts
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Pecans
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Sesame Seeds
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Pistachios
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Pine Nuts
Grains/legumes:
§
Brown rice
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Oats
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Quinoa
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Lentils
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Whole wheat bread (love Ezekiel
bread)
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Black beans, kidney beans, chickpeas,
green peas, pinto beans, mung beans
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Whole wheat tortillas
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Whole Wheat English muffins
Dairy:
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Unsweetened Almond milk
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Unsweetened Rice Milk
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Unsweetened Coconut Milk
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Greek yogurt
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Cottage cheese
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String Cheese
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Goat Cheese
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Lowfat cheddar cheese
Condiments/Oils/Dressings/Extras:
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Raw maple syrup
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Raw Honey
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Stevia
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Olive oil
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Balsamic Vinaigrette (any vinaigrette
really)
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Sunflower oil
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Coconut oil
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avocado oil
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olive oil
Drinks:
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Water
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Coffee (black)
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Protein shake
AVOID:
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No refined sugar
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No white sugar
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No white pasta
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No soda or juice
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No fast food
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No alcohol
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No cookies, donuts, or pastries
§
No chips
HERE IS THE PLAN!
The Plan will show you each day what you’ll be eating for
breakfast, lunch, and dinner. The time you’ll be eating and how much you’ll be
eating.
Day One
7am Breakfast:
§
2
slices of turkey bacon with ½ cup oatmeal with cinnamon and stevia
10am Snack:
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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:
Protein Shake (see recipe)
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:
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6oz
sirloin with brown rice and asparagus
3pm Snack:
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1.5
cups Natural air-popped popcorn
5pm Dinner:
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Black
Bean Burgers (see recipe)
8pm Snack:
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2
tbsp Cottage cheese with handful of strawberries
Day Three
7am Breakfast:
§
Blueberry
protein muffins (see recipe)
10am Snack:
12pm Lunch:
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1
salmon filet with brown rice and half an avocado
3pm Snack:
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Strawberries
with 2 tbsp cottage cheese
5pm Dinner:
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Lean
Pot Roast with brown rice and veggies (see recipe)
8pm Snack:
Protein Shake (see recipe)
Day Four
7am Breakfast:
§
2
slices of turkey bacon with ½ cup oatmeal with cinnamon and stevia
10am Snack:
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3
boiled eggs with handful of almonds
12pm Lunch:
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Grilled
chicken salad with 2 tbsp light balsamic vinaigrette, topped with unlimited
veggies
3pm Snack:
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5
whole grain crackers with 2 oz lowfat cheddar cheese
5pm Dinner:
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Grilled
Spicy Shrimp Tacos (see recipe)
8pm Snack:
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2
tbsp Cottage cheese with handful of strawberries
Day Five
7am Breakfast:
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2
Ham & Egg Cups (see recipe) with one piece of toast
10am Snack:
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3
boiled eggs with handful of almonds
12pm Lunch:
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1
filet of tilapia with brown rice and half an avocado
3pm Snack:
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2
tbsp Hummus with baby carrots
5pm Dinner:
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Zesty
Turkey Meatballs with brown rice & veggies (see recipe)
8pm Snack:
Protein Shake (see recipe)
Day Six
7am Breakfast:
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½
Grapefruit with 3 boiled eggs
10am Snack:
12pm Lunch:
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1
grilled chicken breast with 1 sweet potato and 1 cup of broccoli
3pm Snack:
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2
boiled eggs and a handful of almonds
5pm Dinner:
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Easy
Crockpot Turkey Chili (see recipe)
8pm Snack:
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1
piece string cheese & handful of almonds
Day Seven
7am Breakfast:
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2
slices of turkey bacon with ½ cup oatmeal with cinnamon and stevia
10am Snack:
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3
boiled eggs with handful of almonds
12pm Lunch:
§
1
Salmon Filet with Brown Rice & Half an Avocado
3pm Snack:
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1
apple with 2 tbsp of peanut or almond butter
5pm Dinner:
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Lean
Meatloaf (see recipe)
8pm Snack:
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2
tbsp Cottage cheese with handful of strawberries
The Recipes Corner
Here at
the recipe corner is a lay out of all the recipes you will be using and the
ingredients and directions. The protein shakes you can choose which one you
will have for the 3 days. You can choose 3 different ones or you can have the
same one for the 3 days.
RECIPES
Blueberry Protein Muffinsea
Makes 2
serving
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
• 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!
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
Makes 2
servings
Ingredients
• 3/4 cup raw honey
• 1 cup raw almond butter
• 3 cups old fashioned oats
• 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.
• 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
Makes 6
servings
Ingredient
• 6
whole eggs
• 6 slices thick ham
• Salt/Pepper to taste
• 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)
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
Makes
6-8 servings
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)
• 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.
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
Makes 6
servings
Ingredients
• 1 lb lean ground turkey
• 1 egg
• 2/3 cup oats
• 1 packet Italian dressing mix
• salt/pepper to taste
• 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.
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
Makes 4
servings
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
• 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.” My favorite buns are the Ezekiel bread brand!
• 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.” My favorite buns are the Ezekiel bread brand!
Grilled Spicy Shrimp Tacos
Makes
4-6 servings
Ingredients
• 1 lb. peeled & deveined 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
• 1 lb. peeled & deveined 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.
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 Crockpot Turkey Chili
Makes 6
servings
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 crockpot.
2. Brown ground turkey in a skillet. Drain and place into the crockpot.
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.
2. Brown ground turkey in a skillet. Drain and place into the crockpot.
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
Makes 6
servings
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
• 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.
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.
Lean Pot Roast with Brown Rice
and Veggies
Makes 6
servings
Ingredients
§
1
(3 to 4 pound) piece beef chuck roast, trimmed of excess fat
§
Kosher
salt and freshly ground black pepper
§
3
tablespoons olive oil
§
1
cup canned crushed tomatoes
§
1
cup water
§
2
red onions, halved
§
2
garlic cloves, chopped
§
8
carrots, sliced
§
2
celery stalks, sliced
§
1
cup button mushrooms, stems removed
§
2
sprigs fresh rosemary
§
4
sprigs fresh thyme
§
2
bay leaves
§
1/2
cup brown rice
Directions
1. Season all sides of the beef with a fair amount of salt
and pepper.
2. In a large Dutch oven or other heavy pot that has a tight
cover; heat 2 tablespoons of the oil over moderately high heat.
3. Brown the meat on all sides, taking the time to get a nice
crust on the outside.
4. Pour in the tomatoes and the water. Scatter the vegetables
and herbs around the pot roast, season with salt and pepper; and drizzle with
the remaining tablespoon of oil.
5. Cover the pot and reduce the heat to low.
6. Braise for about 3 hours, basting every 30 minutes with the
pan juices, until the beef is fork tender.
7. 1/2 cup of steamed brown rice..
Slice the pot roast and arrange on platter surrounded by
the vegetables and rice. Serve with the pot juices.
PROTEIN
SHAKE
Peanut Butter Shake
Number of Servings: 1
Ingredients
1 scoop Vanilla Whey Protein
1/2 c Frozen berries
1 T clean peanut butter
2 T fat free plain yogurt
1/2 c Fat Free Milk
1 T Flaxseed
1 T Bee Pollen
1/2 c Frozen berries
1 T clean peanut butter
2 T fat free plain yogurt
1/2 c Fat Free Milk
1 T Flaxseed
1 T Bee Pollen
Strawberry shake
Number of Servings: 1
§
1
cup frozen strawberries
§
Handful
of ice cubes
§
½–1
cup almond milk
§
1
scoop Strawberry or Vanilla Whey Protein
Directions
1.
Place
all ingredients in blender
2.
Blend
until smooth and creamy
Blueberry muffin protein shake
Number of Servings: 1
§
½–1
cup milk or almond milk
§
1
scoop Vanilla Whey Protein
§
¼
cup oats
§
½
banana
§
½
cup frozen blueberries
§
¼
tsp. cinnamon.
§
½
tsp. vanilla extract
Directions
1.
Place
all ingredients in blender
2.
Blend
until smooth and creamy
Tropical green smoothie
Number of Servings: 1
Handful
of ice cubes
Handful
of spinach
1 Scoop
vanilla whey protein
½ cup
pineapple chunks
½ -1
banana
1/1 – 1
cup milk or unsweetened almond milk
Directions
1.
Place
all ingredients in blender
2.
Blend
until smooth and creamy
