Clean Eating Meal Plan (Month 2)

So this month is going to be a little less strict, but still make it so that your eating a cleaner and healthy diet! I made this plan so that you can choose from the options for each meal so that way you wont feel bored or overwhelmed. Try to mix it up as you go and remember, you’re eating to fuel your body and give it the optimum nutrition it needs… therefore picking whole, complete and nutritious foods are ideal.

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A cheat is ok here and there (hell, were all human right?!) But now I want you to start to notice how you feel when you eat healthy as opposed to not healthy and also remember to pace yourself, don’t push yourself too hard and don’t think miracles are going to happen over night, changing your lifestyle can take weeks, months and even years to learn how to incorporate into your life. Remember where you started and be proud of your accomplishments, but also don’t loose sight of what’s to come =)

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TIPS BEFORE STARTING:

  1. Drink 2-3liters of water a day..  if not more
  2. You may have tea, coffee with stevia ad light creamer if needed
  3. NO soft drinks and sugary juices!!! – make your own juice!
  4. Make sure you’re getting a good amount of sleep
  5. Get active! Find and new sport or play with your kids, there are many ways to “be active” without a gym.
  6. No negative thoughts, stay positive!

Upon waking – 8oz water

Breakfast:

**Add a multi- vitamin with breakfast (make sure you eat first because it will make you nauseous otherwise)

    • Protein shake made with low-fat milk or almond milk
    • Smoothie with both fruit and veggies
    • 3 whole eggs, 3 egg whites scrambled with as many veggie as you want
    • 1/2 cup plain oats – I have great oatmeal recipes here:   Oatmeal 101
    • Greek Yogurt with 1/4 cup granola and fruit of choice
    • 1/2 grapefruit with stevia (if needed), 1 slice whole wheat toast with almond/peanut butter
    • 1 rice cake with almond/peanut butter on top, 1 piece of fruit
    • 1 whole grain or gluten free waffle with1 tbsp. agave nectar
    • Whole grain cold cereal (Cheerios, Oat Squares, Kashi) – make sure to read the serving sizes! and feel free to add a piece of fruit! =)

Snack (Pick one):

  • 1 cup low-fat cottage cheese
  • Any veggies – pretty much as much as you want (no corn)
  • Greek/ dairy free yogurt with low-sugar granola
  • 1 low-fat string cheese with 10 almonds
  • Protein shake made with milk or almond milk
  • 3 hard boiled eggs
  • Rice cake with 1 tablespoon peanut/almond butter on top
  • Mixed nuts (unsalted)
  • 10 sticks of carrots or celery dipped in hummus
  • 1/2 cup plain oats made with water – dash of cinnamon
  • 3 oz of any lean meat
  • 1 apple, 10 almonds
  • 1 apple dipped in 2 tablespoons of almond/peanut butter
  • Pretty much any fruit, pair it with a nut of choice (1/4 cup)

Lunch (pick one):

  • Mixed Greens Salad with 3 oz lean meat on top, add whatever veggies and as many as your want on top. Top with 2 tbsp. of Balsamic Vinegar or Olive oil and vinegar dressing.
  • 4oz lean meat with 3 cups veggies of choice, 1 cup brown rice
  • 4oz grilled chicken with 1/2 large sweet potato and 2 cups of green beans
  • Lightly sauté 2 cups spinach and put 4 ox salmon on top

Snack (Pick One) :

  • 1 cup low-fat cottage cheese
  • Any veggies – pretty much as much as you want (no corn)
  • Greek/ dairy free yogurt with low-sugar granola
  • 1 low-fat string cheese with 10 almonds
  • Protein shake made with milk or almond milk
  • 3 hard boiled eggs
  • Rice cake with 1 tablespoon peanut/almond butter on top
  • Mixed nuts (unsalted)
  • 10 sticks of carrots or celery dipped in hummus
  • 1/2 cup plain oats made with water – dash of cinnamon
  • 3 oz of any lean meat
  • 1 apple, 10 almonds
  • 1 apple dipped in 2 tablespoons of almond/peanut butter
  • Pretty much any fruit, pair it with a nut of choice (1/4 cup)
  • Egg Whites with hummus or guac inside them instead of the yolk!

Dinner: (You can mix and match these, I’m just going to give you a couple of examples. * Make sure you have a lean protein, a good carb and TONS of veggies!)

  • 6oz lean meat (Chicken, steak, turkey, game meat, fish, shrimp, crap, lobster, bison)
  • Starchy (healthy) carbohydrate – around 1-2 cups (Brown Rice, Quinoa, Couscous, Sweet Potato, Baby Potatoes, Black, Pinto, Kidney, Garbanzo Beans, Whole Wheat or gluten free pasta)
  • With as much veggies as you’d like! (preferably green!, Asparagus, Broccoli, cauliflower, carrots, a salad, squash, zucchini, green beans… ohh the list can go on forever!…. limit the corn… )

Snack (if needed): NO FRUIT in last “snack for the day” too much sugar and carbs.

  • 1 cup low-fat cottage cheese
  • Any veggies – pretty much as much as you want (no corn)
  • Greek/ dairy free yogurt with low-sugar granola
  • 1 low-fat string cheese with 10 almonds
  • Protein shake made with milk or almond milk
  • 3 hard boiled eggs
  • Rice cake with 1 tablespoon peanut/almond butter on top
  • Mixed nuts (unsalted)
  • 10 sticks of carrots or celery dipped in hummus
  • 1/2 cup plain oats made with water – dash of cinnamon
  • 3 oz of any lean meat

Before bed- 8 oz water.

** Note: you may switch lunch and dinner if wanted.

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Benefits of Onion!

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Haha, its kinda funny, I used to HATE onion … like loath status. But now I add them to everything!!! Love onion now, crazy how taste buds can change once you change up your diet! Ok so … on the benefits!!!

One of my favorite things about onions is that it can enhance the flavor of any dish or meal you prepare without adding too many calories. You virtually add a whole onion to a dish if you wanted and it really wont make a difference when it comes to calorie count.

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Some of the things they are known for include:

  • Awesome taste and adding flavor (obviously)
  • Lowers cholesterol levels
  • Decreases inflammation because they carry phytonutrients.
  • Improves blood vessels
  • Prevents many cancerous cells from forming.
  • Contain a good amount of vitamin C, Fiber and foliate.
  • Also provides a good source of vitamin A, so it will help your skin glow.
  • Tons of cardiovascular benefits.
  • Helps with blood sugar balance.
  • Help prevent bacterial infections.

There are tons of ways your can prepare an onion, whether you want to sauté it up and serve with some peppers as a side dish, or add it into meals like lasagna and chili.

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* Tip: To avoid tears when slicing, put onion in fridge right before you plan out your meal.

Red and green onions are great raw, where as I find yellow and white onions the best for sautéing.

Onions typically keep for a good month before they go bad so store in a cool dry place. Placing onions near other fruits and veggies can cause the fruits to decay faster, to store them by themselves.

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