Clean eating meal plans
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Did you know? Your body may be carrying around 5 to 10 pounds of toxic waste, which slows down your ability to lose weight & that means SLOW metabolism! Well, this guide will help you detox through clean eating and healthy lifestyle changes. Enjoy the 4 week free meal plan and weight loss tips.
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Clean eating meal plans
- 1. This booklet consists of free healthy meal plans. It has been designed to give you an idea of what you may be eating as you clean up your diet. The goal was to give you enough nutrition and to have you eat regularly (every 3 hours or so), such that your blood sugar will be steady and not going up and down due to long periods without eating or sugar spikes. I’ve included nutrition counts and a shopping list for you. I am making the assumption that you are working out/exercising, so there needs to be enough nutrition to support that. –Lela Thomas (Blogger) CLEAN EATING MEAL PLANS GETTING HEALTHY & LOSING WEIGHT
- 2. 1 CLEAN EATING MEAL PLANS GETTING HEALTHY & LOSING WEIGHT Day 1 Breakfast – 1 serving Vegetarian Omelet with Bell Peppers 1 slice whole wheat toast SNACK – 1 cup Spicy Oven Roasted Chickpeas Lunch – Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato) 1/2 cup raw baby carrots 1 cup sliced watermelon SNACK – 1 medium apple Dinner – 1 cup whole wheat pasta 1/2 cup low-sodium pasta sauce 3 lean beef meatballs 1 cup cooked broccoli 1703 calories 80 g fat, 20 g sat fat 43 g fiber, 40 g sugar 82 g protein QUICK TIPS If you see something that you don’t eat, like bread in a day’s meals, switch for something else. A few romaine leaves are a great substitute for bread or whole wheat tortillas. This plan is meant to work for most people, but I know it’s not ideal for all. Modify to your needs! Also, be sure not to drink your calories. Increase your water intake and lower your salt consumption.
- 3. 2 Day 2 Breakfast – Nonfat plain Greek yogurt 1 tablespoon almonds 1 cup blueberries SNACK – 5 whole grain crackers 1 piece 2% fat string cheese Lunch – 1 1/2 cups Whole Wheat Chicken Pasta Salad 1 medium apple SNACK – 2 ounce unsalted peanuts Dinner -1 Baked Breaded Pork Chop 1 medium baked potato 1 tablespoon salsa 1 cup cooked green beans 1725 calories 58 g fat, 14 g sat fat 31 g fiber, 45 g sugar 95 g protein
- 4. 3 Day 3 Breakfast – “Peanut Butter Banana Oatmeal” 1 cup cooked oatmeal 1 tablespoon peanut butter 1/2 sliced banana (add banana and peanut butter after the oatmeal is cooked) SNACK – 1 slice whole wheat toast with natural peanut butter Lunch – 1 cup Black Eyed Pea Salad 4 ounces cooked chicken breast 1 cup celery sticks SNACK – 1 cup baby carrots Dinner – 1 cup whole wheat pasta (use the leftovers from day 1) 1/2 cup low-sodium, low sugar pasta sauce 1 chicken breast – cooked and cut in strips or cubes Salad – 1 cup lettuce, 1/4 cup tomatoes, red onion 1 tablespoon oil and vinegar dressing 1700 calories 60 g fat, 18 g sat fat 35 g fiber, 48 g sugar 64 g protein
- 5. 4 Day 4 Breakfast – Leftover Chicken and Veggie Omelet SNACK – Strawberry Watermelon Smoothie 1/2 cup watermelon, 1/2 cup strawberries 6 ounces plain Greek yogurt (if you are on the run, switch for a 1 cup of berries) Lunch – 1 1/2 cups Whole Wheat Chicken Pasta Salad (Leftovers from Day 2) 1 cup red grapes SNACK – 1 ounce almonds Dinner – BBQ Chicken Stuffed Potato 1 cup cooked collard greens 1655 calories 50 g fat, 10 g sat fat 31 g fiber, 45 g sugar 64 g protein
- 6. 5 Day 5 Breakfast – Nonfat Greek yogurt 1 tablespoon almonds 1 small banana SNACK – 1 ounce peanuts 1 piece 2% fat string cheese Lunch – 3 slices of turkey breast rolled up in a whole wheat tortilla (add green or red peppers if you like) Salad:1 cup lettuce, shredded carrots and cucumbers Dressing: 1 tablespoon oil and vinegar dressing Dinner – 1 cup Black Eyed Pea Salad (use leftovers from day 3) 4 ounces baked chicken breast, seasoned with italian herb seasoning 1 cup cooked collard greens Dessert – Strawberry Banana Smoothie 6 ounces plain Greek yogurt 1/2 cup strawberries, 1/2 banana 1670 calories 51 g fat, 15 g sat fat 37 g fiber, 38 g sugar 71 g protein
- 7. 6 Day 6 Breakfast – 1 cup cooked oatmeal 1/2 cup blueberries 1 cup skim milk SNACK – 6 whole grain crackers with natural peanut butter Lunch – Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato) 1 cup baby carrots 1/4 cup hummus SNACK – 1 medium apple Dinner – “Breakfast for Dinner” 2 eggs 2 slices whole wheat French Toast 1 tablespoon fruit jam (no sugar added) 1 sliced orange 1660 calories 53 g fat, 16 g sat fat 38 g fiber, 45 g sugar 76 g protein
- 8. 7 Day 7 Breakfast – 2 scrambled eggs 1 slice whole wheat bread 1 tablespoon peanut butter SNACK – Nonfat plain Greek yogurt with a drizzle of honey on top Lunch – Sesame Soy Grilled Salmon 1 cup cooked green beans SNACK – 1/2 cup carrots, 1/2 cup celery 1/4 cup hummus Dinner – 20 Minute Chicken Creole 1 cup brown rice 1 cup skim milk 1690 calories 50 g fat, 14 g sat fat 28 g fiber, 43 g sugar 72 g protein
- 9. 8 WEEK 1 SHOPPING LIST Produce Protein Dairy/Grains Misc 2 onions 9 eggs Butter Olive Oil 3 red bell peppers 6 ounces low- sodium lunch meat Light sour cream Salt 3 green peppers 1/2 lb lean beef meatballs 3 Nonfat Flavored Greek yogurts Pepper 4 tomatoes 2 cans low-sodium chickpeas Skim milk Mustard 1 bag baby carrots Peanut butter Cheddar cheese Low-sodium pasta sauce 1 small watermelon 2 cans black eyed peas Whole wheat bread Cumin 1 cup broccoli 4 lb boneless skinless chicken breast 2 boxes whole wheat pasta Chili powder 2 medium apples Peanuts 1 cup dry oats Cayenne pepper 3 bananas Almonds Whole grain crackers Balsamic Vinegar Celery 1 lean pork chop 1/2 cup brown rice Coffee
- 10. 9 Fresh parsley 2% string cheese 2 plain Greek yogurts BBQ sauce Lettuce Tub of hummus Whole wheat tortillas Fresh salsa Red grapes 8 ounces salmon Cornflake crumbs 3 medium potatoes Dry bread crumbs Green onions Fruit jam Collard greens Sesame oil 3 cups green beans Low-sodium soy sauce Garlic 14 ounce can of tomatoes Basil leaves Low-sodium chili sauce 1.5 cups blueberries Crushed red pepper 1 orange 1 lb strawberries (fresh or frozen)
- 11. 10 WEEK 2 MEAL PLAN Day 1 Breakfast – Whole wheat tortilla filled with 2 cooked egg whites (scrabbled), 1/2 avocado (sliced) and 1 tablespoon salsa 1 medium orange SNACK - 1 ounce peanuts mixed with 1 ounce raisins Lunch – 1 1/2 cups Walnut and Feta Whole Wheat Pasta Salad 1 medium peach SNACK – 1 serving Fruit flavored Greek yogurt Dinner - 4 ounces lean steak Baked sweet potato 1 cup baked okra 1652 calories 70 g fat, 16 g sat fat 36 g fiber, 87 g sugar 79 g protein
- 12. 11 Day 2 Breakfast – “Breakfast Sandwich” 1 egg on two sliced whole wheat toast w/slice of 2% cheddar 1 banana (or one cup of another fruit) SNACK - 3 cups popcorn with a sprinkle chili powder and garlic powder Lunch - Leftover meal: 4 ounces lean steak from yesterday’s dinner Baked sweet potato 1 cup baked okra SNACK - 1 1/2 cup cantaloupe Dinner - 1 1/4 cup Easy Turkey Chili 1 slice whole wheat toast with garlic and 1 tsp margarine Side salad with 1 cup lettuce, 1/2 tomato, slices of cucumber, 1 tbsp vinaigrette 1690 calories 60 g fat, 17 g sat fat 37 g fiber, 73 g sugar 76 g protein
- 13. 12 Day 3 Breakfast – 1 whole wheat English muffin with 2 tablespoons peanut butter 1 cup cantaloupe SNACK - 1 cup strawberries 1 ounce pistachios Lunch - 1 1/2 cups leftover Walnut and Feta Pasta Salad (from day 1) 1 cup raw baby carrots SNACK - 2 sticks light string cheese 6 whole wheat crackers Dinner - Baked Fried chicken with Mixed Vegetables 1 medium baked sweet potato 1730 calories 55 g fat, 14 g sat fat 38 g fiber, 45 g sugar 84 g protein
- 14. 13 Day 4 Breakfast - 1 serving of Kashi Go Lean Cereal with skim milk and 2 tbsp chopped walnuts (you can add a teaspoon of honey for sweetness) 1 cup blueberries SNACK - 1 serving Fruit flavored Greek yogurt Lunch - Leftover Baked Fried Chicken with Mixed Vegetables 1 medium apple SNACK - 1 4 Ingredient Protein Bar Dinner - Red Wine Encrusted Panko Tilapia 1 cup brown rice with Italian seasoning 1 cup cooked baby carrots 1700 calories 60 g fat, 16 g sat fat 39 g fiber, 67 g sugar 79 g protein
- 15. 14 Day 5 Breakfast – 1 whole wheat English muffin with 2 tablespoons peanut butter 1 banana SNACK - 4 Ingredient Protein Bar Lunch - Healthy Tuna Salad on 2 slices whole wheat bread 1 medium peach 1/2 cup sliced cucumber SNACK - 3 cups popcorn with chili powder and garlic Dinner - Grilled Chicken Parmesan 1 cup whole wheat pasta 1 cup cooked asparagus 1707 calories 57 g fat, 15 g sat fat 36 g fiber, 46 g sugar 100 g protein
- 16. 15 Day 6 Breakfast – 1 cup cooked oatmeal with skim milk and 2 tbsp chopped walnuts 1 cup sliced strawberries SNACK - 1 cup sliced cantaloupe 1 ounce peanuts Lunch - 1 cup leftover Easy Turkey Chili 6 whole grain crackers 1/2 cup celery sticks SNACK - 2 ounces low sodium turkey with mustard (roll it up and dip in a little mustard) 1/2 cup celery sticks Dinner - Leftover Red Wine Encrusted Panko Tilapia (from day 4) 1 medium baked potato w/1 tablespoon light sour cream 1 cup cooked asparagus 1720 calories 54 g fat, 17 g sat fat 39 g fiber, 49 g sugar 89 g protein
- 17. 16 Day 7 Breakfast – Whole wheat tortilla filled with 2 tablespoons peanut butter and 1/2 cup blueberries 1 serving of vanilla greek yogurt (lowest sugar content you can find) SNACK - 4 Ingredient Protein Bar Lunch - Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 teaspoons Dijon mustard, 2 slices onion) 1 cup sliced bell pepper SNACK - 1 ounce peanuts mixed with 1 ounce raisins Dinner - Leftover Grilled Chicken Parmesan (from day 5) 1 cup whole wheat pasta 1 cup cooked broccoli 1680 calories 55 g fat, 14 g sat fat 38 g fiber, 50 g sugar 94 g protein
- 18. 17 WEEK 2 SHOPPING LIST Produce Protein Dairy/Grains Misc. 1 avocado 1 dozen eggs Whole wheat tortillas Salsa 1 orange 1 cup walnuts 2 boxes whole wheat spiral pasta Olive oil 2 peaches 8 ounces lean steak 1/2 cup feta cheese Red wine vinegar 1 red onion 4 ounces peanuts 2 fruit flavored Greek yogurts Dijon mustard 1 1/2 cups baby spinach 2% cheddar cheese slices 1 loaf whole wheat bread Black pepper 1 head garlic 1 lb lean ground turkey Margarine Salt 3 sweet potatoes 1 can low-sodium kidney beans Whole wheat English muffins 2 ounces raisins 2 cups okra 2 ounces pistachios Whole wheat bread crumbs 28 ounce can crushed tomatoes 2 banana Peanut butter Whole wheat crackers Chili powder 1 onion 1 cup Parmesan cheese 3 cups oats Paprika 1 cup lettuce 3 1/2 lbs chicken breast 1/2 cup brown rice Oregano 1 tomato 2 sticks light string cheese Light sour cream Cayenne pepper 1 cantaloupe Skim milk 1 tablespoon light mayo Cumin 1 lb baby carrots 2 tablespoons walnuts Kashi Go Lean Cereal Popcorn kernels
- 19. 18 1 lb frozen mixed vegetables 1 lb tilapia Garlic powder 1 lb strawberries 4 scoops all- natural vanilla protein powder 2 tablespoons cornmeal 1 1/2 cups blueberries 1 can tuna in water 2 tablespoons red wine 1 apple 1/2 cup cheddar cheese Onion powder 1 lemon 6 ounces low- sodium turkey Salt-free Italian seasoning 1 cucumber Vanilla Greek Yogurt 1 jar low-sodium pasta sauce 1 head of celery Mustard 1 lb asparagus 2 bell peppers 1 potato 1 cup broccoli
- 20. 19 WEEK 3 MEAL PLAN Day 1 Breakfast -2 egg omelet with 1 tablespoon cheddar 1 slice whole wheat toast 1/2 cup sliced strawberries SNACK – 1 medium banana Lunch – 2 cups Salad Nicoise (make recipe x 2) 4 ounces tuna steak 1 medium pear SNACK – 6 ounce Greek yogurt- frozen Dinner – Grilled Onion Burger (make 1/2 of recipe) Whole Wheat Bun 1 slice tomato, large lettuce leaf, 2 slices onion 1 cup roasted green beans 1710 calories 56 g fat, 14 g sat fat 34 g fiber, 46 g sugar 76 g protein
- 21. 20 Day 2 Breakfast – 3/4 cup whole grain cereal 1 cup skim milk or soy milk 1/2 sliced banana SNACK – 6 whole grain crackers Lunch – Leftover grilled onion burger w/WW bun, tomato, lettuce, onion 1 cup raw baby carrots SNACK – Sliced apple 2 tablespoons peanut butter Dinner – 1 cup Southern Bean Soup 1 cup leftover Salad Nicoise 1680 calories 59 g fat, 16 g sat fat 36 g fiber, 50 g sugar 84 g protein
- 22. 21 Day 3 Breakfast – Nonfat Greek yogurt 1 cup fresh cherries 2 tablespoons chopped pecans SNACK – 1 cup grapes Lunch – PB&B: 2 slices whole wheat bread, 2 tablespoons PB, 1/2 sliced banana 1 cup celery sticks SNACK – 1/2 cup cottage cheese 1/2 cup mango Dinner – 4 ounces Grilled Chicken (make extra for Thurs lunch) 1 cup Whole Wheat Breaded Buffalo Cauliflower 1 cup roasted green beans 1670 calories 46 g fat, 13 g sat fat 41 g fiber, 55 g sugar 81 g protein
- 23. 22 Day 4 Breakfast – Mango Protein Smoothie SNACK – 1 medium apple 1 ounce peanuts Lunch – 1 cup leftover Southern Bean Soup 1 cup Fresh Vegetable Salad SNACK – 6 whole grain crackers 1/4 cup hummus Dinner – 4 ounces Healthy Meatloaf- make 1/2 recipe 3/4 cup roasted potatoes 1 cup cooked cauliflower 1710 calories 57 g fat, 17 g sat fat 37 g fiber, 48 g sugar 78 g protein
- 24. 23 Day 5 Breakfast – 1 serving Nonfat Greek yogurt 1/2 cup whole grain cereal 1/2 cup fresh cherries SNACK – 1 cup strawberries 1 ounce dry roasted edamame Lunch – 2 cups leftover Fresh Vegetable Salad 4 ounces cooked chicken 1 cup grapes SNACK – 6 ounces Greek yogurt Dinner – 1 1/2 cups Sausage, Potato and Kale Stew 1 slice whole wheat toast 1703 calories 51 g fat, 14 g sat fat 29 g fiber, 51 g sugar 81 g protein
- 25. 24 Day 6 Breakfast – 1 egg on a whole wheat English muffin 1 slice cheddar cheese 1 small kiwi SNACK – 1 cup grapes 1/2 ounce pecans Lunch – 1 1/2 cups leftover Sausage, Potato and Kale Stew 1/2 cup diced mango SNACK – Chocolate Peanut Butter Smoothie Dinner – 4 ounces cooked BBQ Pretzel Chicken 1 medium baked sweet potato 1 sliced tomato with Italian seasoning 1675 calories 54 g fat, 16 g sat fat 35 g fiber, 56 g sugar 87 g protein
- 26. 25 Day 7 Breakfast – 4 Banana Protein Pancakes 2 tablespoons peanut butter SNACK – 1 ounce pecans Medium apple Lunch – 4 ounces cooked leftover BBQ pretzel chicken on salad 2 cups romaine lettuce, 1/2 tomato, 1/2 green pepper 2 tablespoons oil and vinegar dressing 1 slice whole wheat toast SNACK – 6 ounces frozen Greek yogurt Dinner – 4 ounces leftover Healthy Meatloaf 1 medium baked potato 1 cup cooked kale 1720 calories 59 g fat, 17 g sat fat 34 g fiber, 60 g sugar 91 g protein
- 27. 26 WEEK 3 SHOPPING LIST Produce Protein Dairy/Grains Misc. 1 lb strawberries 7 eggs Loaf of whole wheat bread Olives 4 medium potatoes 1/4 cup cheddar cheese Whole wheat breadcrumbs Apple cider vinegar 6 medium tomatoes 4 ounces tuna steak Whole wheat hamburger buns Garlic powder 3 cups green beans 2 lbs 90% lean ground beef 5- 6 ounce containers of Greek yogurt Dijon mustard 3 1/4 cup romaine lettuce Peanut butter Box of whole grain cereal (< 200 calories, <12 g sugar, >3 g fiber) Black pepper 3 green onions 1 lb mixed dry beans Skim milk 16 oz can tomatoes 1 pear 1 lb lean, low-sodium ham 1/2 cup barley 16 oz can tomatoes with green chiles 3 onions 2.5 ounces pecans 1 cup whole wheat flour 1/3 cup hot sauce
- 28. 27 1/4 cup basil leaves 1 1/2 lbs chicken breast 1 tablespoon butter 1 tablespoon brown sugar 1 kiwi Bag of dry roasted edamame 3/4 cup cottage cheese 2 tablespoons mustard 5 bananas 1/2 cup vanilla protein powder Skim milk 1/3 cup low- sodium ketchup 1 lb baby carrots 1 ounce peanuts 1 cup whole wheat bread crumbs Large can crushed tomatoes 6 cloves garlic Hummus Whole grain crackers Low-sodium BBQ sauce 3 apples 1 large Turkey sausage Whole wheat English muffins Italian seasoning 1 1/2 cups cherries 1 cup cottage cheese 1/2 cup chocolate milk 1/2 cup coconut water 1 head celery 1 1/2 cups oats 1 tsp baking powder 3 1/2 cups grapes 1 tsp vanilla extract Head of cauliflower 1 tsp cinnamon
- 29. 28 2 mangos Olive oil 1 cup spinach 2 sweet potatoes 3 green peppers 1 cucumber 1/2 cup fresh parsley 6 small yellow potatoes 1 bunch kale
- 30. 29 4 DAY FUN WEEK MEAL PLAN If you would like to continue on your clean eating journey, great! However, I have added this 4 day plan as a treat to give you a break that is still quite healthy. By filling your plate with foods loaded with nutrients but low in calories, you'll get all the fiber, essential fatty acids, vitamins and minerals you need. You may also find yourself feeling satisfied on fewer calories. Here's a taste of what a 2,000- calorie-a-day meal plan includes: (Incorporate exercise) Day 1 Breakfast: Spicy breakfast burrito (tortilla, scrambled egg, black beans and salsa) 1 cup orange juice 1 cup fat-free milk Lunch: A "deli special" roast beef or chicken sandwich on whole-grain bread (with lettuce, sauteed mushrooms, part-skim mozzarella, and yellow mustard) 3/4 cup baked potato wedges Dinner: 5-ounce broiled salmon (stuffed with bread crumbs, celery, and onions) served with rice and slivered almonds 1/2 cup steamed broccoli 1 cup fat-free milk SNACKS: 1 cup cantaloupe
- 31. 30 Day 2 Breakfast: Cold cereal with raisins and fat-free milk 1 small banana Slice of whole-wheat toast with margarine and jelly Lunch: Smoked turkey sandwich on whole-wheat pita bread (with romaine lettuce, tomato slices, salad dressing and mustard) 1/2 cup apple slices 1 cup tomato juice Dinner: 5-ounce grilled top loin steak 3/4 cup mashed potatoes 1/2 cup steamed carrots with honey Whole-wheat dinner roll 1 cup fat-free milk SNACKS: 1 cup low-fat yogurt with fruit
- 32. 31 Day 3 Breakfast: Cooked oatmeal with raisins and margarine 1/2 cup fat-free milk 1 cup orange juice Lunch: "South-of-the-border" taco salad (tortilla chips, ground turkey, black beans, iceberg lettuce, tomato slices, low-fat cheddar, salsa, avocado and lime juice) 1 unsweetened drink Dinner: Spinach lasagna with ricotta and mozzarella cheese Whole-wheat dinner roll One cup fat-free milk SNACKS: 1/2-ounce dry-roasted almonds 1/4 cup pineapple 2 tablespoons raisins
- 33. 32 Day 4 Breakfast: 3 buckwheat pancakes with margarine and maple syrup 1/2 cup strawberries 3/4 cup honeydew melon 1/2 cup fat-free milk Lunch: Manhattan clam chowder 10 whole-wheat crackers 1 medium orange 1 cup fat-free milk Dinner: Asian veggie stir fry (with tofu, bok choy, bell peppers) 1 cup brown rice 1 cup lemon-flavored ice tea SNACKS: 1 large banana 1 cup yogurt with fruit 1 ounce sunflower seeds
- 34. 33 CHECK OUT THESE GREAT MEAL PLAN RESOURCES Below, you will find quick links to other monthly meal plans to help you towards your new fit and healthy lifestyle. Enjoy! 1. eMeals provides monthly meal plans that are available for 50 different eating styles, like Low Carb, Vegetarian, Slow Cooker Meals and of course Clean Eating. http://www.emeals.com/?utm_medium=CJ&utm_source=7079960 2. Eathismuch.com Free meal planning site is http://www.eatthismuch.com/ 3. Eating Well has a lot of great meal plans with different amounts of calories http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans 4. Good Housekeeping’s 1300 calorie meal plans (this is for those asking about 1200 calorie plans) http://www.goodhousekeeping.com/health/diet-plans/diet-tasty-low-cal- hammock-0403 5. The Gracious Pantry has great free clean eating meal plans http://www.thegraciouspantry.com/daily-menus/ 6. 100 Days of Real Food’s plans http://www.100daysofrealfood.com/our-free-meal-plans/
- 35. 34 Please refer to this simple plate as a chart to help you plan healthier meals. Diets don’t work for everyone. But, if you practice small changes, healthy eating, and a positive mindset- everything will balance out for your good. –Lela Thomas (Blogger)