Chris Powell Stax System (Photo credit: mrcd@sbcglobal.net)
This meal plan is designed to either get you accustomed to a cleaner way of eating but can also help you drop some unwanted weight as well. Since I know starting something new can be scary, I made it so you will still feel full throughout the day, and it will also be lighter on your wallet.
Before you start :
- Make sure you drink 3-4 liters of water a day, if not more, depending on activity level! Stay hydrated!
- Make sure your getting a good nights sleep, you cant feel healthy or be healthier when your constantly drained and tired.
- Stay Positive!
Month 1
- (Monday, Wednesday, Friday, Sunday)
Wake: Drink 8oz water!
Meal 1: Mixed Egg White Scramble!
1/2 cup egg whites, with whatever veggies you want to add! ( I like peppers, spinach, mushrooms, black olives, and Italian spices! )
Top with 2 tbsp. of Salsa (optional)
Snack: 10 Almonds (natural, unsalted), 1 low-fat string cheese
Meal 2: Grilled Chicken Salad. (can substitute for steak or fish if wanted)
Grill 3oz lean Chicken breast and serve over…
2- 3 cups of mixed greens
1/4 cup black beans
Diced tomatoes (about 1/4 cup)
Shredded carrots (1/4 cup)
Cucumber slices (6 slices)
Chopped bell peppers (About 1/2 of a whole bell pepper)
* Feel free to substitute or add/take away any veggies, but make sure you add some in their. (Pick 3 of choice)
Top with 2 tbsp. of a oil based dressing like Balsamic Vinaigrette , or 1/2 of an avocado.
Snack: 2 hard boiled eggs, 1 large apple with 1 tbsp. of Almond or Peanut Butter. (Dip apple in butter!! YUM)
Meal 3: Clean Eating Chicken Dinner
6oz Lean Chicken Breast (grilled or baked with spices and olive oil)
1 Sweet potato with cinnamon sprinkled on top (cinnamon is optional)
2 cups of steamed broccoli
Snack: Pick one!
- Protein Shake made with 12oz Almond Milk
- 1/2 low-fat Cottage Cheese with peach slices
- 5 sticks of celery or bell peppers dipped in hummus
- 1 oz Plain tuna in water (drained) with 10 unsalted almonds.
Before bed: Drink 8oz water!!
- ( Tuesday, Thursday, Saturday)
Wake: Drink 8oz water!
Meal 1: Oatmeal Mix
1/2 cup oats (made with water) Mix in 1 tbsp. flax meal
Top with 1 tbsp. honey or agave nectar (if needed) and 1/2 cup berries.
1 hard boiled egg.
Snack: Make a smoothie (any in my recipe index are ok) w/ 1 scoop protein powder -OR- Protein shake with 12oz Almond Milk.
Meal 2: Chicken Lunch
4oz Grilled Chicken
2 cups of steamed veggie of choice (get creative and try things you haven’t tried before)
1 cup Brown Rice or Quinoa
Snack: 1 Greek yogurt cup with 1/4 cup low-sugar granola on top.
10 strawberries
Meal 3: Fish Dinner!
5oz Fish of choice (Tilapia, Salmon, Flounder, Trout)
Steamed Green Beans
1 Sweet potato with cinnamon (cinnamon optional)
Snack: Pick One!
- Protein Shake made with 12oz Almond Milk
- 1/2 low-fat Cottage Cheese with peach slices
- 5 sticks of celery or bell peppers dipped in hummus
- 1 oz Plain tuna in water (drained) with 10 unsalted almonds.
- Handful of nuts and seeds (unsalted)
- 1 All natural, low sugar fruit strip
Before bed: Drink 8oz water!!
** Helps if you make meals in advance to help you stay of track. =) ***
