One mom's journey to clean eating while feeding a family.

Wednesday, June 2, 2010

Clean Eating Meal Plan 1


Here is a link to this meal plan click here 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.

Here is the Clean Eating Menu for the next two weeks. I will have the download link up for the pdf in a few days which includes recipes, correct measurements, brands and shopping lists.

Clean Eating
Two Week Meal Plan

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,
or
2- fruit, raw veggies with protein dip option

Dinners:
-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 midmeal 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. Good luck! Happy Clean eating :)
All day meals are around 250 Calories
Here is another Example Below

Meal 1

Strawberry chocolate shake with hidden greens

Meal 2 (rotate daily)
Protein berry oatmeal/White Spinach Feta Omelet

Meal 3 (rotate daily)Fruit, protein ranch with veggies/String cheese, fruit and veggies

meal 4 (rotate daily)
Lime chicken, rice and beans/Chicken Avocado and lime on whole wrap/turkey sandwich

Meal 5 (rotate daily)Kashi granola bar and yogurt/Hummus, fruit and veggies


Dinner Meals with Family
Day 1-Savory Cilantro and Lime Chicken Fajitas (170 cal)
Day 2-Turkey Chili Pie Soup (230 cal)
Day 3-Lemon Chicken Stir Fry (225 cal)
Day4- Taco Salad (273 cal)
Day 5-Grilled Chicken (335 cal)
Day 6-Pita Pizzas (under 300 cal)

I will get the links up soon so you can see amounts and recipes.

12 comments:

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

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  2. 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 !

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  3. the turkey chili pie is very intriguing!

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

    Alycia
    http://www.cosmicfitness.com

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  5. 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 :)

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

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

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  8. 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 bodybuilding.com community. Thank you so much for your blog!

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  9. 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!

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  10. 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!)

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  11. Taking note! Thanks for posting this.

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  12. Great site!Thank you a million times:-)

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