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.

meal plan1

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 =)

meal plan2

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.

meal plan3

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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!

egg

  • 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!

 

yog

  • 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.

 

pea

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

Superfood – Blueberries!

Love me some blueberries, and I have to eat them fast because my boyfriend will down a whole carton y himself if I don’t! These little guys are antioxidant heroes!

  • Help prevent heart disease and cancer!
  • High in iron and Vitamin C
  • known to help with age related issues such as memory loss.
  • Can help with UTI’s (Urinary Tract Infections)
  • Boosts immune system to fight off sickness and infections.
  • Known to help with vision, brain health, digestion and constipation.

blueberry

What can you do with them … well what cant you do?

  • Smoothies and drinks!
  • Breakfast, in oatmeal, cereal, on the side, on pancakes, in yogurt.
  • As a snack, frozen or un frozen
  • In pies, cakes, on top of frozen yogurt or ice cream
  • And so, so much more!!!

blue 3 blue1 blue2

Just Peachy Smoothie

peach smoo

You’ll Need:

1/2 cup of Plain Almond Milk (or adding OJ could be another option instead of milk)

1/3 Teaspoon Vanilla extract

2 1/2 Cups of Frozen Organic Peach Slices.

1 Container of Greek Yogurt (peach Flavor) – (Silk Non-dairy Peach yogurt is what I use, Still as tasty! )

1 teaspoon Flax seed

Mix all together in blender and blend away! YUMMI

peach

Yogurt (which do I pick???)

So when people tell me about their diet or ask for my advice the first thing I usually do it ask what they eat in a normal day…. without a doubt .. I hear yogurt. Which can be good, but can also be bad if you don’t know what the heck your eating.

Usually, when people say yogurt… they mean the kind with like 1000 grams of sugar (ok I may have exaggerated that … but seriously people) …and then you get the Fat Free kind or “no added sugar” blah blah blah …. it has sugar … common read the label!

OK, sorry enough if my rant…. Here is the “lowdown” on yogurt.

Lets get started ….

Yoplait…. (I used to eat this shit all the time and thought I was being “healthy” … ha! ) Sure they have about 20 different flavors that sound amazing and it says “fat free” or “low calories” …yeah whatever…..usually that means it has fake sugar like Splenda in it. If you read the labels they usually have around 25-30 g of sugar alone in that one little cup. That’s like 1/2 a bag of skittles…. or 2 Reese’s cups. And I don’t know about you… but I’d rather have the candy hahaha. (NO)

yoplait

Yoplait whips .. yeah if it tastes like desert… umm it probably is. You would probably be better off eating some ice cream. Just saying. (NO)

whips

Dannon Activia … Most of these have a huge sugar content and little to no fiber content.. (NO)

Fruit at the Bottom kind of yogurts… did they mention that the fruit is usually minimal with a lot of high-fructose corn syrup and gobs of sugar.. didn’t think so! (like Dannon brand) (NO)

bottin

Fage Total 2% . YAY finally a good one! Its think and yummy and packed with protein. There is no preservatives or artificially thickeners in this. (YES)

fage

So Delicious Cultured Soy, Coconut, or Almond yogurt.. Dairy free for those that have trouble digesting lactose. The soy is organic and sweetened with organic agave. …Since Almond milk is usually lower than soy or cows milk its pumped up with pea protein making it about 7g per container! YAY (YES)

Almodsoy

Chobani Greek Yogurt – With its high protein content its my favorite! Plus is sooo good! .. Usually none or very low in fat and not too much sugar. (YES)

cho

Oikos Greek.. I like the honey kinds because its like a natural sweetener so you don’t get a lot of the sugars . (YES)

okio

OK OK, I know I bashed the shit out of Yoplait earlier but their Fiber One …..aren’t as bad… Has fewer than half tha calories as their regular kind plus double the fiber. (SURE… Ill say YES)

fiber

Stonyfield Plain… Drizzle a little bit of honey, maple syrup or add some fresh berries in Ta-Da ! 10 g Protein and usually around 100 calories perfect for smoothies, oatmeal or just a little snack. (YES)

stone

Cinnamon Apple Smoothie

SO…. This is more of a desert smoothie lol … but it’s delicious so I had to share =) Enjoy!

apple

 

 

You’ll Need :

1 Apple, peeled and sliced (what ever kind your little heart desires)

1/4 cup of Apple Juice

1-2 Teaspoons of ground cinnamon

1 Banana

1 Cup ice cubes

1/2 container of vanilla Greek yogurt

…whipped cream (optional )

1. Combine ice, apple, yogurt, apple juice, banana and cinnamon into blender. Blend till smooth. Pour into glass and serve. (you can add the whipped cream and add a little cinnamon on top if ya want)     YUMMMMM!