Clean Eating Meal Plan

This diet is approximately 1300-1500 calories a day, with a balance of carbohydrates, proteins, fats, and vitamins and minerals from a wide array of fruits and vegetables. Men should opt to increase each meal by doubling the amount of protein. For instance, add 2 grilled chicken breasts to dinner as opposed to 1 to increase the calories by 100 and the protein as well. 

	Breakfast	Lunch	Dinner
Sunday	½C cooked oats, ¼ C unsweetened almond milk, 1 tbs honey, ¼C berries, 1tbs cinnamon	1 cup cooked brown rice pasta/whole grain, ½ cup tomato sauce, 2 cups steamed broccoli.	Salmon Salad:1 piece grilled on 2 cups romaine, mushrooms, tomatoes, onions, with Galeos miso
Monday	3-4 hardboiled egg whites 1 apple	¼c quinoa, ¼c black beans, ¼ cup chicken, 2 cups cooked mixed vegetables, sweet chili sauce	Shrimp Stirfry:18 large shrimp grilled with 3 cups mixed vegetables cooked with garlic, basil, peanut sauce
Tuesday	½ Cup Ezekiel Cereal, ½ C unsweetened almond milk, ½ C blueberries/strawberries	Mashed ¼c black beans, mashed ¼c pinto beans, mixed peppers/ spinach/chopped tomatoes wrapped in warmed Ezekiel tortilla	Greek chicken salad:1piece grilled chicken, 3 cups romaine, 2tbs lowfat feta, tomatoes, onions, 2tbs chickpeas, low fat Greek dressing
Wednesday	3 hardboiled egg whites 1 banana	¼ C brown rice, ¼ Cup chicken, 2 cups steamed broccoli, peanut sauce, minced garlic	Spinach Salad:1 can tuna on 2 cups baby spinach with tomatoes, onion, celery, and mushrooms, Galeos honey dijon
Thursday	Fruit smoothie-1 banana, ½ cup frozen berries, ½ C unsweetened almond milk, ice	2tbs hummus, 1c chopped spinach, chopped tomatoes, chopped celery and shredded carrots wrapped in Ezekiel tortilla	Ahi Tuna-1 Frozen ahi steak grilled in pan with lemon juice, garlic, basil. Bake 8 asparagus at 350 for 20 minutes. ½ C lentils, warmed.
Friday	3-4 hardboiled egg whites 1 apple	¼ C brown rice, ¼ Cup shrimp, 2 cups cooked asparagus, peanut sauce, minced garlic	1 C black beluga lentils, 1 grilled chicken breast, 2 cups steamed carrots, cauliflower, broccoli
Saturday	3 egg white omelet- with frozen spinach and peppers, 1 Ezekiel English muffin	¼ c grilled chicken strips, 1 romaine heart, chopped tomatoes in warmed Ezekiel wrap topped with galeos Caesar dressing	2 green peppers, cleaned out and stuffed with ½ cup ground turkey, chopped garlic and onion, and ¼ cup brown rice. Top with ½ cup tomato sauce. Bake at 350 degrees for 30 minutes.

Snack Options: ½ cup chickpeas, 1 apple 5 celery stalks with better n' peanut butter

½ cup dried edamame 10 baby carrots Omega nut mix pack, orange ½ Cup dried edamame, apple 1 Lara Bar of choice (apple, cheery pie, banana, etc)

   

   

My Healthy Grocery Shopping Guide

Trader Joes

Grains:

Ezekiel Wraps

Brown Rice Tortillas

Ezekiel Bread

Legumes (lentils, in refrigerator section)

Pre-cooked brown rice

Black Beluga Lentils

Protein:

Hard-boiled eggs (or buy a dozen eggs to hard-boil on own)

Snack Size- Omega and trek and raw almond packs (pre-measured)

Lara Bars

Pre-cooked grilled chicken strips

Vegan Split Pea Soup

Dr. Praggers Veggie burgers-California Burgers

Frozen Shrimp

Frozen Salmon Patties

Frozen mahi steaks (comes in packages of two)

Frozen Chicken Breasts

Condiments:

Cilantro Dressing Low fat

Low fat balsamic dressing

Better Than Peanut Butter

Hummus

White bean hummus

Eggplant hummus

Earth Balance Butter

Spray Olive Oil for cooking

Sweet chili sauce

Crushed garlic

Red Wine Vinegar (use for dressing-1 tbs vinegar, 1 tbs water, 1 tbs balsamic)

Peanut Satay Sauce

Guacamole-salsa Verde (in clear container, the very low calorie one)

Drinks:

Carrot Juice-Omega 3

Green Plant Drink

Veggie Patch (low sodium red drink)

Unsweetened almond milk vanilla and chocolate

Herbal green tea

Herbal chamomile tea

Herbal peppermint tea

Veggies/Fruit:

Romaine Hearts

Baby Spinach

Bag of crimini or white mushrooms

Bag of mixed broccoli/cauliflower/carrots

Celery

Bag of microwaveable brussels sprouts

Asparagus

Bag of apples

Bag of oranges

Bananas

Lemons

Shredded carrots

Baby cherry tomatoes

Frozen peppers

Frozen spinach

Frozen mixed vegetables  

Whole Foods Market

Garbanzo Beans (no salt added)

Black Beans (no salt added)

Kidney Beans (no salt added)

Galeos Dressing- miso, caesar, ginger wasabi, honey dijon 

In Bulk- long grain brown rice, quinoa (cooking-1 c grain to 2 cups water, stove for 35)

Canned tuna

Peanut sauce