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)