Jump Start Clean Eating Meal Plan! (Month 1)

Chris Powell Stax System

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!!

meal plan

 

 

  • ( 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. =) ***

Paleo-vs-Clean-Eating

Start your day off with Protein!

English: Breakfast porridge: rolled oats cooke...

English: Breakfast porridge: rolled oats cooked with water and soy milk, strawberries, blueberries, nuts, seeds. (Photo credit: Wikipedia)

So in America we’ve grown accustom to having desert for breakfast, I don’t know why, but we have. Think about it, all the muffins, pancakes with syrups, doughnuts and Danishes… its kind of ridiculous.

So I’m going to tell you about the BEST way to start off your mornings ( and no, its NOT skipping breakfast!!! – If your skipping breakfast were going to be having a bigger problem..) and possibly give you a few ideas of some different recipes too!! =) YUM

So a little bit about protein, you can get it from many things but the most popular through meat and eggs. Protein is a major building block for your muscles and cells and helps your feel fuller longer. Protein can help set the mood  for your day  and set you up with the energy you need to start your day off right!

And honestly, do you really think a 300 calorie doughnut will help start your day off right? With all that sugar, sure you’ll be bouncing off the walls for a few hours, but then sooner or later the crash will come leaving you feeling lethargic and tiered. No fun!

A few options that are high in protein for the mornings include:

  • Eggs or Egg Whites.

Lately eggs have gotten this bad rep since they are high in fats, but they are slowly starting to come back and people are realizing that those “fats” are good fats. So either make a couple eggs and a side of turkey bacon, scramble up a couple, make a yummy veggie omelet, or even hard boil a few so its an easier “on the go” kind of breakfast!

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  • Protein Shakes and Smoothies.

This is my go to every morning because its just super easy and it fills me up like no other. Whether you just use the protein powder and some almond milk or if you add different fruits and yogurts into it you’re getting an adequate amount of protein for breakfast (probably why its super easy, takes all the thinking out of it). So next time your making a smoothie, add some protein powder into it! It will fill you up faster and keep you fuller longer! Double Whammy!  (other good things to add, veggies, flax and coconut oils, chia, carbohydrate mix, BCAA (branch chain amino acids), Glutamine (helps with muscle repair), berries, OJ, Granola… the list could go on forever!)

Side note, I made protein pancakes the other day and I’ll make sure to post that soon, it was pretty good!

  • Nuts and seeds! – In Oatmeal!

OO love oatmeal haha, used to hate it when I was little (ok, ok didn’t hate it, but never really looked forward to oatmeal) But now its like a “go to” for me! I love coming up with different things to put in my oatmeal too! Usually nuts, seeds, dried fruits, flax seeds, chia seeds, and a dash of honey! Yummm … Nuts and seeds are easy to add into some yogurt (try to stick to plain Greek yogurt and make it taste better with the stuff you put into it, that way you skip those sugar laden syrups.) Or I’ve even had a bowl of quinoa for breakfast too, kinds like a bowl of oatmeal, but adding more veggies to it instead =) …Or even a handful of almonds would work too when your in a hurry!

 

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  • Cottage cheese

So ever since I figured out I have a dairy intolerance, I seriously miss cottage cheese! (So if anyone finds a good recipe or even a substitute in the market, Let me know!!) but besides the point, cottage cheese is a good source of protein and an awesome breakfast food. Add some dried cranberries to it, or maybe have it inside a half of a cantaloupe. Yum. I also liked to add it to my salads and take up that place of adding a “Dressing” to my salad, sounds weird but actually pretty good.

  • Peanut and almond butters.

Even around 2 tbsp. of peanut butter had 8g of protein, spread it on a piece of 100% whole wheat toast, add it into your smoothie, or oatmeal and your adding more protein to your breakfast! Bam! Just be sure to try to get all natural butters with low sugar! p.s the oil on the top is usually a good thing.

 

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Here are some good recipes/ links that would work too:

Any of my smoothies would work if you add some protein powder to them..
BEST Green Vanilla Smoothie!  – this one already has the powder in it.
Egg, Avocado, Bacon and Tomato Breakfast Sandwich
Oatmeal 101
Egg, Spinach, Tomato and Guacamole breakfast sandwich

Simple and Easy Snacks

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So here are some simple, easy snacks to have at home, on the go or to even sneak into a movie theatre (hee hee) Where ever you are, you can be healthy and feel great too.

  • Carrots and hummus! (or any veggie will work. Some of my fav’s are colorful bell peppers, celery, radishes, cucumber, broccoli, cauliflower and of course carrots!) Also Some really yummy flavors are Black Olive, Roasted Red Pepper, Basil Pesto, Roasted Pine Nut and the  Garlic one.

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  • Cottage cheese and Fruit. I like to Cut up an apple or peach and kind of serve them together, it makes the cottage cheese taste sweeter.

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  • The staple string cheese
  • Any kind of nuts, seeds, dried fruit, trail mix kind of stuff… Just be careful with the pre-packaged kind .. it usually has A LOT of sugar! The brand I really like is called Eden Trail mix.

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  • Fruit/celery and peanut or almond butter.

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  • Greek Yogurt (Chobani is the best!)

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  • Rice Cakes

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  • Larabar and Clif Bars.

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