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:
- 3 scrambled eggs
- 2 slices Ezekiel bread
- 1 tbsp. hot sauce or salsa
Meal #2:
- 5 Frozen Banana PB Bites (1/2 tsp peanut butter between 2 slices of banana, freeze)
Meal #3:
- Tuna & White Bean Salad (see recipe)
Meal #4:
- 10 multigrain crackers or pita chips
- 2 tbsp hummus dip
Meal #5:
- 4 oz. pork roast (see recipes)
- 1/2 cup mashed sweet potato
- 1 cup steamed cauliflower florets
Meal #6:
- 1 glass almond milk
Day Two
Meal #1:
- Peanut Butter Pancakes (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:
- 1-2 Beef & Bean Burritos (see recipes)
- 1/2 cup quinoa or brown rice
Meal #4:
- 10 baby carrot sticks
- 2 tbsp hummus dip
Meal #5:
- Meatloaf (see recipes)
- Side salad with 2 tbsp lite balsamic dressing
- 1 multigrain roll
Meal #6:
- 1 cup Greek yogurt
Day Three
Meal #1:
- Fruit & Yogurt Parfait (1 cup Greek yogurt, 4 sliced strawberries, 1/4 cup blueberries, drizzle of honey)
Meal #2:
- 1/2 cup almonds
- 1 apple
Meal #3:
- 1-2 Curried Pork Chops (see recipes)
- 1/2 cup couscous
- 1 cup steamed broccoli
Meal #4:
- 1 string Mozzarella cheese stick
- 1/2 cup almonds
Meal #5:
- Crockpot Turkey Chili (see recipes)
- 1 multigrain roll
Meal #6:
- 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)
Day Four
Meal #1:
- Peanut Butter Cup Smoothie (see recipes)
Meal #2:
- 1 string mozzarella cheese stick
- 1 mango, peeled
Meal #3:
- Tuna & White Bean Salad (see recipe)
Meal #4:
- 1 protein bar
- 1/2 banana
Meal #5:
- 1 tilapia filet, baked
- 1/2 cup couscous
- 1 cup steamed green beans
Meal #6:
- 1 glass almond milk
Day Five
Meal #1:
- 1 slice Ezekiel bread
- 1/2 avocado
- 1 egg, scrambled
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 salmon filet, baked
- 1/2 cup brown rice
- 10 asparagus pieces, baked
Meal #4:
- 1 tbsp. almond butter
- 1/2 banana
Meal #5:
- 4 oz. pork tenderloin, baked
- 1/2 cup sauteed mushrooms
- 1 cup quinoa
Meal #6:
- 1 cup cottage cheese
- 1/2 cup blueberries
Day Six
Meal #1:
- Banana Nut Oatmeal (1/2 cup oats, 1 cup almond milk, 1/4 cup pecans, 1 small banana)
Meal #2:
- 1 glass (8 oz) chocolate almond milk
Meal #3:
- 4 oz baked chicken breast, skinless, boneless
- 2 cups spinach leaves
- 2 tbsp lite balsamic dressing
Meal #4:
- 10 celery pieces
- 2 tbsp hummus dip
Meal #5:
- 4 oz. grilled chicken breast, skinless & boneless
- 1 cup steamed broccoli
- 1/2 cup brown rice
Meal #6:
- 1/2 cup almonds
Day Seven
Meal #1:
- 2 slices turkey bacon
- 2 boiled eggs
- 1/2 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:
- 5 oz. sirloin, grilled
- 1 small sweet potato
- 1 cup steamed green beans
Meal #4:
- 1 cup air popped poporn
Meal #5:
- 1 bison burger patty
- 1 whole wheat bun
- 1 small sweet potato, baked
Meal #6:
- 1 cup cottage cheese
- 5 strawberries, sliced
Recipes
Peanut Butter Pancakes
Ingredients
- 1 scoop of vanilla protein powder
- 2 egg whites
- 2 tablespoons of natural peanut butter
- 1/4 cup almond milk.
- 1/3 cup rolled oats
- 1 tsp vanilla
Directions
- Blend all ingredients together in a food processor or blender.
- Pour batter onto a heated skillet.
- Flip sides after 2 minutes.
Peanut Butter Cup Smoothie
Ingredients
- 1/2 ripe banana
- 1 generous tbsp of natural peanut butter
- 1/2 cup Almond Breeze coconut almond milk (my favorite milk ever)
- 1 tbsp chocolate syrup (or cocoa powder if you wanna go even lighter)
- 1 cup ice cubes
- 1 Splenda or Stevia packet
- 1 scoop protein powder (optional)
Directions
- Throw it all in your blender and blend away.
- Sip, smile, and enjoy.
Tuna & White Bean Salad
Ingredients
- 2 cans chunklight tuna in water, drained
- 1 can White Beans (canelli) may substitue chick peas, drained
- 1 red bell pepper, diced
- 1/4 cup red onion diced
- 1 tbsp olive oil
Directions
1. Mix ingredients and chill in the refrigerator for at least 4 hours.
2. Serve on a bed of greens.
1. Mix ingredients and chill in the refrigerator for at least 4 hours.
2. Serve on a bed of greens.
Curried Mango Pork Chops
- 2 boneless pork chops
- 1 teaspoon curry powder
- 1/4 teaspoon seasoned salt
- 2 teaspoons vegetable oil
Directions
- Season chops with curry powder and seasoned salt.
- Heat oil in large skillet over medium-high heat. Brown chops on both sides, turning once, for a total of 7-8 minutes.
- Remove chops from pan.
- Serve.
Beef & Bean Burritos
Ingredients
- 1 pk. whole wheat tortillas
- 1 lb. 98% lean ground beef
- 1 can refried beans
- 1/4 cup Taco seasoning
- 1 onion, diced
- 1 pk. Mexican blend cheese
Directions
- Heat ground beef in a large skillet till browned; drain & return to skillet.
- Mix beef with refried beans and heat on low.
- Add in taco seasoning & onion.
- Assemble tacos by placing mixture on the middle of each tortilla. Sprinkle each with cheese.
- Fold into a burrito.
- Bake at 350 degrees for 15 minutes.
Crockpot Pork Roast
Ingredients
- 1-2lb pork roast
- 1 small bag baby carrots, whole
- 2 stalks celery, chopped
- 2 potatoes, cubed
- 1 onion, diced
- 2 cups beef or chicken broth
- 2 tbsp garlic powder
- 1 onion soup packet mix
- Salt/Pepper to taste when cooking
Directions
- Place ingredients in a crockpot for 5 hours on High or overnight on Low.
Lean Meatloaf
Ingredients
- 2 lbs. 98% lean ground beef
- 1 cup oats
- 2 eggs
- ½ small onion, diced
- ½ green bell pepper, diced
- 2 tbsp. Worcestershire Sauce
- 1 tsp. garlic powder
- Salt/Pepper to taste
Directions
- In a large bowl, mix together the ground beef, eggs, and oats with an electric mixer or your hands (I love doing everything by hand!).
- Next, add in the veggies, Worcestershire sauce, and seasonings. Mix well.
- Form into a loaf using your hands and place in a loaf baking pan.
- Bake at 350 degrees for 30 minutes.
Crockpot Turkey Chili
Ingredients:
- 1 cup dry black beans
- 1 cup dry pinto beans
- 1 cup dry kidney beans
- 2 cups water
- 2 lb. lean ground turkey
- 1 yellow onion, chopped
- 3 large tomatoes, crushed
- 1/2 cup green bell pepper, chopped
- 2 garlic gloves, minced
- 2 tbsp chili powder
- 2 tbsp ground cumin
- salt/pepper to taste
Directions
- Soak the beans in a large pot overnight. Drain and place into the crockpot.
- Brown ground turkey in a skillet. Drain and place into the crockpot.
- Dump the rest of the ingredients in and stir.
- Cook on HI for 4 hours, stirring every hour.
- Salt/pepper to taste.
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