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

Quick Grab & Go Snacks!!!

So I don’t know about you, but Im pretty busy myself so some quick grab and go snacks are always great to have stashed all sorts of places! (work, car, gym bag, …everywhere! ) Here are some of my favorites.

health warrior

  • Health Warrior Chia Bar- All kinds of flavors, some fav’s include (Acai Berry, Banana Nut, Apple Cinnamon, Chocolate Peanut Butter)
  • Two Moms in the Raw- They make all kinds of things but the main things you’ll find is granola and bars. Favs include ( Blueberry Granola, Gojiberry Nut Bar, Tomato Basil Sea crackers)
  • Kale Crunch-  I like the Southwest Ranch
  • Nut Thins Crackers- Tons of flavors, I like sea salt kind.
  • I Heart Keenwah Clusters- YUMMM Clusters!! Cranberry Cashew is good!!
  • Raw revolution Bars
  • Quest Bars

two moms  kale krunch

  • Hand full of Pistachios or Almonds
  • Purely Elisabeth Granola Minis
  • Veggie Chips
  • The obvious fruits and veggies …. duh
  • Goodness Knows
  • Go Raw Real Live Food Bars
  • Nude Food
  • Fruit strips

go rawnudefood

HAPPY SNACKING!

Rasberry-Banana Bites!

Depends on how many people your going to serve, so estimate how much you’ll need that way. (3 pieces is about 80 calories)

2 bananas  (cut into 1-inch pieces)

1 container of red raspberries (other fruits that are good= blueberries, strawberries, and blackberries)

about 1/2 cup of almond butter (you can use peanut butter, Nutella or any other butter too if you choose) .. I like the Justin’s Chocolate Hazelnut butter too!!!

Assembly: Place a small dollop on almond butter on top of banana chunk and top with raspberry!

Quick Starbucks Lunch

Starbucks Protein Bistro Box is great when your short on time, didn’t have time to make a lunch or if your just out and about and don’t wanna ruin your diet.

It has a boiled egg, apples, a mini pita, couple slices of cheese, grapes and some peanut butter

Add that and a tall green or black tea… you’ll be fuller than you think =)

 

 

bistroimagesbistro