I have been on this journey for 9 ½ months and have had a lot of people asking me what I eat. Eating clean has been successful for me and I hope the meal plan below gives you a few ideas to try.
Monday thru Friday
1 ½ cups water, 1 tsp greens concentrate, 1 ½ tsp of chia seeds, ½ scoop protein powder, and ice
Steel cut oats
¾ cup cook steel-cut oats, 1 tsp nut or seed butter (or a few nuts or seeds), and 1 tsp sugar-free jam or apple butter
Carrots, Celery, Beet, Cucumber, Orange, and Ginger
1 ½ tsp of coconut oil or flax oil, 1 cup skim milk, ¾ cup frozen fruit, and 1 scoop protein powder
My snacks, lunch, and dinner change everyday, but the above is usually the same Monday thru Friday. I drink lots of water have herbal tea and coffee. Every Saturday for breakfast I have eggs and whole grain or rice toast and every Sunday I have either waffles or pancakes. I take a multi vitamin everyday.
Breakfast (choose one)
-steel-cut oats with 1 tsp nut or seed butter and 1 tsp sugar-free jam or apple butter
-yogurt and cottage cheese with fruit
-egg/egg whites (prepared different ways) with whole grain or rice bread, fruit
-healthy waffles or pancakes
Lunch (choose one)
-salad or vegetables and lean protein
-2 hard-boiled eggs or lean protein in a small whole grain wrap with hummus
-1/2 sandwich (with lean protein) whole grain or rice bread, salad or vegetables
-leftovers from dinner the night before
Dinner (choose one)
-salad and/or vegetables, lean protein, ½ yam or ¾ cup brown rice or ¾ cup quinoa, or 1 cup brown rice pasta
-soup and salad
-large salad with lean protein
-turkey burger (no bun), yams fries (oven baked), salad or vegetables
I like to create different salads all the time and change-up what I add with them. Here are a few ideas of what I like to add: ½ avocado, hard-boiled egg whites, black beans, chick peas, lean protein, nuts or seeds, goat cheese or blue cheese. Salad dressing is olive, pumpkin, or avocado oil and balsamic vinegar or lemon/lime juice.
-2 hard-boiled eggs
-fresh fruit with nuts or seeds
-dried fruit with nuts or seeds
-hummus with raw vegetables
-nut or seed butter with a banana, apple, or brown rice cakes
-francines finest bars
There are many more options this is just a general list. You need to pay attention to portion sizes. I am always searching for new recipes and food ideas. The Eat Clean Diet book series has lots of recipes and meal plans to choose from. I am passionate about my lifestyle and love to prepare nutritious meals for my family. You can email me if you want a recipe or idea for a specific food or have any questions at firstname.lastname@example.org.
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