Ready to jumpstart your health? We challenge YOU to eat clean for one MONTH straight, for every meal: breakfast, lunch, dinner, and even your snacks! We have the tools to help you!
Eating clean can sometimes be a chore as it is confusing. When you are only used to the endless, processed foods at the supermarket, sometimes you must question, so what is “clean” anyway?
First of all, clean eating is not a diet-it’s a lifestyle. You are either in it to change your ways or you shouldn’t do it at all. I believe everyone has their own personal idea of what’s considered “clean eating,” especially since there is NO clear definition of what “clean” is. However, I would have to imagine that everyone would agree to some extent that the general definition would be: the elimination of processed, extra additives, chemicals, and refined foods in one’s daily diet. Instead, you are choosing to eat foods in their simplest or “whole” state.
Some benefits to eating a clean diet are:
- Fat loss
- Increased energy and stamina
- Decreased health problems
- Better sleep
- Improved mental well-being
- Improved skin
- The list goes on!
The easiest way to start eating clean is to prepare your own meals at home. Yes, this means you have to start learning how to cook! This way, you know exactly what ingredients you are eating and the amount of calories you are consuming.
Confused about what to buy or what to eat? Included is a specific meal plan with specific foods for each day & meal. However, you may use the plan as a guide to making your own dishes-since this plan is not a “one size fits all.” Not everyone likes chicken. Not everyone eats meat. Not everyone likes fish. Etc, etc, etc.
The Grocery list
Here is a huge grocery list of clean eating foods. You do not-I repeat DO NOT- have to go out and buy every single item on this list. This is solely just to give you an idea of what is considered clean and for you to use as a guide for the future when you are grocery shopping.
Veggies:
- Cucumbers
- Squash
- Carrots
- Garlic
- Zucchini
- Okra
- Broccoli
- Bell Peppers
- Tomatoes
- Radishes
- Turnips
- Rutabagas
- Rhubarb
- Onions
- Sweet potato
- Pumpkin
- Avocado
- Eggplant
- Cauliflower
- Artichoke
- Kale
- Collard Greens
- Spinach
- Arugula
- Beet Greens
- Swiss Chard
- Turnip Greens
- Lettuce
- Cabbage
- Leek
- Brussels Sprouts
- Asparagus
- Celery
Fruits:
- Apple
- Banana
- Orange
- Strawberry
- Blueberry
- Grapefruit
- Dates
- Figs
- Blackberry
- Raspberry
- Tangerine
- Honeydew
- Cantaloupe
- Papaya
- Pear
- Cherry
- Mango
- Guava
- Tomato
Protein:
- Turkey or Pork tenderloin
- Salmon
- Cod
- Tilapia
- Tuna
- Lean Steak
- Skinless Chicken breasts
- Turkey bacon
- Extra Lean Ground turkey
- Tofu
- Hummus
- Tempeh
- Grouper
- Egg whites
- Turkey
- Pork Chops
- Scallops
- Shellfish
Flours
- Spelt flour
- Wheat flour
- Oat flour
- Almond flour
- Chickpea flour
- Rice flour
- Quinoa flour
Nuts/Seeds:
- Walnuts
- Cashews
- Almonds
- Sunflower seeds
- Pumpkin Seeds
- Peanut Butter (Natural)
- Almond Butter (Natural)
- Flax seed
- Macadamian Nut
- Hemp seeds
- Peanuts
- Pecans
- Sesame Seeds
- Pistachios
- Pine Nuts
Grains/legumes:
- Brown rice
- Oats
- Quinoa
- Lentils
- Whole wheat bread (love Ezekiel bread)
- Black beans, kidney beans, chickpeas, green peas, pinto beans, mung beans
- Whole wheat tortillas
- Whole Wheat English muffins
Dairy:
- Unsweetened Almond milk
- Unsweetened Rice Milk
- Unsweetened Coconut Milk
- Greek yogurt
- Cottage cheese
- String Cheese
- Goat Cheese
- Lowfat cheddar cheese
Condiments/Oils/Dressings/Extras:
- Raw maple syrup
- Raw Honey
- Stevia
- Olive oil
- Balsamic Vinaigrette (any vinaigrette really)
- Sunflower oil
- Coconut oil
- avocado oil
- olive oil
Drinks:
- Water
- Coffee (black)
- Protein shake
AVOID:
- No refined sugar
- No white sugar
- No white pasta
- No soda or juice
- No fast food
- No alcohol
- No cookies, donuts, or pastries
- No chips
The Plan
Day One
Meal #1:
- Banana Nut Oatmeal (1/2 cup oats, 1 cup almond milk, 1/4 cup walnuts, 1 banana)
Meal #2:
- 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
- 8 oz water (or almond milk for a creamier taste)
Meal #3:
- 3 baked chicken tenderloins
- 1 mashed sweet potato with 1/2 tsp cinnamon and 1 tsp honey
- 1 cup broccoli
Meal #4:
- 1 or 2 oz. cheddar cheese
- 10 multigrain crackers
Meal #5:
- Avocado-Chicken Salad (see recipes)
- 2 slices Ezekiel bread
Meal #6:
- 1/2 cup vanilla Greek yogurt
- 1 tsp peanut butter
Day Two
Meal #1:
- 1 cup Kashi cereal
- 1 cup almond milk
- 1/4 cup blueberries
Meal #2:
- 1/2 cup almonds
- 2 oz. cheddar cheese
Meal #3:
- Tuna salad (see recipes)
- 2 slices of Ezekiel bread
Meal #4:
- 2 tbsp cottage cheese
- 5 strawberries
Meal #5:
- Turkey, Avocado, Swiss Wrap (see recipes)
Meal #6:
- 1 cup plain Greek yogurt
- 1 handful cashews
Day Three
Meal #1:
- 2 scrambled eggs
- 1 slice Ezekiel toast
- 1/2 cup blueberries
Meal #2:
- 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
- 8 oz water (or almond milk for a creamier taste)
Meal #3:
- Orange Chicken Breasts (see recipe)
- 1/2 cup quinoa
- 1 cup honey glazed carrots, sliced
Meal #4:
- 1 glass chocolate almond milk
- 1 banana
Meal #5:
- 1 salmon filet, baked
- 1/2 cup brown rice
- 1 cup edemame
Meal #6:
- 1/2 cup mixed nuts
Day Four
Meal #1:
- Banana & Strawberry Smoothie (1/2 Banana, 4 Strawberries, 1 cup almond milk, Stevia, Ice)
Meal #2:
- 2 tbsp peanut butter
- 1 piece Ezekiel toast
Meal #3:
- 1 grilled chicken breast
- 1/2 cup carrots, sliced
- 10 asparagus pieces
Meal #4:
- 1/2 cup Greek yogurt
- 1/4 cup granola
- 1 tsp honey
Meal #5:
- Steak & Avocado Tacos (see recipe)
- Brown rice
- Salsa
Meal #6:
- 2 boiled eggs
Day Five
Meal #1:
- Egg & Avocado toast (1 slice Ezekiel bread, 1/2 avocado, 1 fried egg)
Meal #2:
- 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
- 8 oz water (or almond milk for a creamier taste)
Meal #3:
- Roast beef & cheddar wrap (1 wheat wrap, 3 oz. sliced deli meat, 1 slice cheddar cheese, onions, and condiments of choice)
Meal #4:
- 2 tbsp hummus
- 10 baby carrots
Meal #5:
- Lemon Garlic Cod (see recipe)
- 1 cup broccoli
- 1/2 cup couscous
Meal #6:
- 1/4 cup cottage cheese
- Berries
Day Six
Meal #1:
- 2 slices turkey bacon
- 2 scrambled eggs
- 1 slice Ezekiel bread
Meal #2:
- 3 peanut butter energy bites (see recipe)
Meal #3:
- Chicken & Avocado Salad (see recipe)
- 1 slice Ezekiel bread
Meal #4:
- 1 cup air popped popcorn
Meal #5:
- 1 boneless pork chop, baked
- 1 small mashed sweet potato
- 1 cup cauliflower
Meal #6:
- 1 Mozzarella string cheese stick
Day Seven
Meal #1:
- Blueberry & Flax Oatmeal (see recipe)
Meal #2:
- 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
- 8 oz water (or almond milk for a creamier taste)
Meal #3:
- 1 chicken breast
- 2 cups leafy greens
- 2 tbsp lite balsamic dressing
Meal #4:
- 1 oz. cheedar cheese
- 10 multigrain crackers
Meal #5:
- 1 salmon filet, baked
- 1/2 cup quinoa
- 1 cup green beans
Meal #6:
- 1/4 cup cottage cheese
- 3 pieces of canteloupe
Recipes
Avocado Chicken Salad
Ingredients
- 1 chicken breast, diced
- 1/2 avocado, mashed
- 2 tsp lemon juice
- 1 tsp garlic
- salt/pepper to taste
Directions
- Baked chicken breast and peel the skin off, if there's skin.
- Dice into pieces and throw in a bowl to mix with mashed avocado.
- Add in seasonings and stir.
Tuna Salad
Ingredients
- 1 can tuna
- 1 boiled egg chopped
- 1/2 cup plain greek yogurt
- 2 tbsp mustard
- 2 tbsp diced pickles
- 1/4 cup diced onion,
- salt & pepper to taste
Directions
- Mix all ingredients together in a bowl.
- Serve with Ezekiel bread.
Turkey Avocado Swiss Wrap
Ingredients
- 1 wheat tortilla wrap
- 1/2 avocado, mashed
- 3 oz. deli turkey
- 1 slice swiss cheese
- Salt/pepper to taste
- Veggies (any you want in your wrap)
Directions
- Spread the mashed avocado onto the tortilla.
- Add on the turkey and cheese.
- Top with veggies of your choice, wrap, and enjoy.
Orange Chicken Breasts
Ingredients
- 1 chicken breasts, skinless and boneless
- 1 tbsp orange marmalade
- 1 tsp blackening seasoning
- salt/pepper to taste
Directions
- Preheat oven to 350 degrees.
- Coat chicken breast in blackening seasoning.
- Sear chicken in a hot skillet on each side for 1 minute until the outside is crispy.
- Transfer the chicken to a non-stick baking dish and bake at 350 degrees for 5 to 10 minutes until the juices run clear.
- Place 1 tbsp of marmalade on the chicken breast.
- Serve with sides.
Steak & Avocado Tacos
Ingredients
- 1 wheat tortilla
- 4 oz. flank steak, seasoned with fajita seasoning, grilled and sliced
- 1/4 cup cheddar cheese
- 1/4 avocado, diced
- salsa (to taste)
Directions
- Grill flank steak until well done. Slice.
- Top a tortilla with steak pieces, avocado, and cheese.
- Add fresh salsa as needed.
Lemon Garlic Cod
Ingredients
- 2 cod filets
- 1/2 lemon, juiced
- 1 garlic clove, minced
- salt/pepper to tasete
Directions
- Preheat oven to 350 degrees.
- Mix lemon juice with garlic in a small bowl.
- Arrange cod pieces on a nonstick pan and pour lemon-garlic mixture over the cod.
- Salt/Pepper to taste.
- Bake for 20 minutes.
Peanut Butter Emergy Bites
Ingredients
- 1 cup rolled oats
- 1/2 cup mini dark chocolate chips
- 1/2 cup ground flax seed
- 1/2 cup crunchy peanut butter
- 1/3 cup honey
- 1 teaspoon vanilla extract
Directions
- Combine oats, chocolate chips, flax seed, peanut butter, honey, and vanilla extract together in a bowl; form into balls using your hands.
- Arrange energy bites on a baking sheet and freeze until set, about 1 hour.
Blueberry & Flax Oatmeal
Ingredients
- 1/2 cup oats
- 1 cup almond milk
- 1/2 cup blueberries
- 1 tbsp flax seeds
- 1 tsp Stevia
- 1 tsp cinnamon
Directions
- Heat ingredients on a stovetop pot for 5 minutes until thoroughly cooked.
Chicken & Avocado Salad
Ingredients
- 1 avocado
- 1 chicken breast
- 1 tbsp lime juice
- 1 tsp garlic powder
- 1 tsp paprika
- salt/pepper to taste
Directions
- Mash the avocado in a bowl.
- Slice the chicken into small cubes and add to the avocado.
- Mix thoroughly while adding in the spices.
- Spread on a slice of bread.