Wednesday, June 2, 2010

Clean Eating Meal Plan 1

Here is a link to this meal plan click here (sorry this link no longer works. :( If you would like my free meal plan please enter your name and email on the right hand side or at the bottom of this blog post.) readjusted with some of the recipes.

I have gone clean for a month. No refined sugars, no cheats. I already do most of the clean eating style but sometimes I turn a blind eye to hidden sugars and salt. I also like to chow down on Sundays. This month of focused eating will be great, I already feel better and my taste is coming back. Normal whole foods become more flavorful and enticing when sugars and salts are avoided. I also feel much more energetic and my weekly head aches go away. I had to clean up my meal plans and take out some of the hidden sugars.

For a free download of my 14 day meal plan enter your information below.  The download will include recipes, correct measurements, brands and shopping lists. Here is the Clean Eating Meal Plan for the next two weeks.
For a free printable pdf enter your name and email at the bottom of this post.
Preworkout/postworkout snack:
Green protein smoothie

Breakfast rotation:
Day 1-Raspberry cinnamon oatmeal and eggs
Day2- Spinach egg breakfast
Day 3-Kashi cereal and scramble

Repeat Snack:
Greek yogurt, berries and kashi bar

Lunch rotation:
Day1-Lime chicken, black beans and brown rice
Day2-Chicken avocado whole wheat sandwich
Day 3-Grilled chicken wrap

Rotation Snack:
1- fruit, raw veggies and string cheese,
2- fruit, raw veggies with protein dip option

-Turkey chili pie (crockpot)
-Savory lime and cilantro chicken fajitas
-Grilled salmon and sweet potato
-Clean Minestrone soup (crock pot)
-Easy Tandoori chicken
-Lemon zest and chicken stir fry
-Leftover dinner

If you are unfamiliar with how the meals work here is a brief overview:
  • There are 3 meals (breakfast, lunch, and dinner) and 3 snacks (pre/post workout, and two more mid meal snacks)
  • Each meal and snack is around 250 calories (exact measurements and recipes will be posted with the download) except for the dinner meals those are usually 300.
  • Each meal contains a lean protein and complex carbohydrate.
  • Eat every 2-3 hours
  • Breakfast is the biggest meal as far as content and fullness goes
  • Snacks are quick grabs and are repeated daily
  • Both breakfast and lunch have a rotational system. You repeat back every 3rd day.
  • There are seven dinners including one left over dinner where you use up all the extras. You can boot that out and replace it with something else if you would like. In fact, boot anything out and replace it...that is part of making this sustainable.
  • The plan repeats for 2 weeks. By the end of the second week you will have mastered the plan.
  • Cook all your lunch chicken breasts, cook your rice, boil your eggs and cut most of your veggies once a week.
  • Buy most everything for the 2 weeks in one shopping trip returning once for fresh foods.
  • Pack a cooler daily with your prepared foods. This will help you to avoid temptation!
  • Even with the snacks that repeat daily you can change up flavors, veggies and fruits so that you don't feel like you are eating the same thing each day.
  • Don't give up! Don't expect this to be completely easy the first time around or even the second. There is a learning curve but once it is established it yields sustainable weight loss and maintenance. 
  • All day meals are around 250 Calories  

  • ~ Good luck! Happy Clean eating :) For a free printable pdf of my meal plan with the recipes, shopping list and bulk prep, just enter your name and email below. You will be emailed the download immediately. 


Sal-my-gal said...

This looks good! It's birthday season at our house and it's making getting back on the healthy eating bandwagon so much harder!

Ann Grant said...

I looked in the mirror this morning and just wept. I HAVE to get thinner and I need to be healthy, but can't afford the gym or expensive programmes. Finding this blog was my gift from God today ......Thank you a hundred times. Can't wait to get started right away !

Michele said...

the turkey chili pie is very intriguing!

Alycia Barton said...

Great meal plan for clean eaters. The Greek yogurt is especially good for you and high in protein.


Carrie Bennett said...

This blog is a true answer to prayer :) thank you for your hard work putting it together :) I was trying to find some good healthy recipes for my daughter that she will actually eat :) THANK YOU :)

Anonymous said...

I'm so excited to find this blog. Thanks so much!

Anonymous said...

very cool. i have been looking for something like this. thx.

cordeliajane said...

i posted a link to this site on my bodyspace blog. I will be enlisting your awesome website in my attempt to drop 20lbs and get my family back on track, and i wanted to share it with the rest of the community. Thank you so much for your blog!

Anonymous said...

Youppii!!!! meal plans and recipes that use foods I actually like (except for the avocado). On that note: what would you recommend substituting for the avocado- i really can't stand it-and have not been able to become accustomed to it-way too rich and icky...thanks!

KEYSHA said...

Than you for all your work! This is a great meal plan and gives me some different ideas of what to eat with my family (that's the tricky part; they get tired of my mundane "clean" meals!)

Anonymous said...

Taking note! Thanks for posting this.

pahllancy said...

Many people initially start trying to follow a healthy eating plan because they want to lose weight. Eating Plan

Anonymous said...

Great site!Thank you a million times:-)

Maggie C said...

Jumping on board! :D

Anonymous said...

Love myfitnesspal I lost 23lbs in 3 months. Now I am getting more serious about getting rid of processed foods and those treated with chemicals. I am going to add your you to my favorites this blog is awesome!!

dgcampagna said...

Great site - can't wait to try the plan!

jfields000 said...

This is awesome. I love to add family in on my clean eating habits and with different options we can all enjoy it.

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