Easy Clean Meal Plan

THE MENU

Grocery List for the Meal Plan

*Pick ONE from each category for each meal of the day. You

may have your Shakeology for breakfast, lunch, or dinner.

You may also have 1-2 snacks a day.*

BREAKFAST *Pick one

1.) Shakeology

See the recipe calendar for ideas or just blend with either 8 oz of water

or milk or 1⁄2 water and 1⁄2 milk and ice. I use unsweetened almond

milk or unsweetened coconut milk (look for Almond Breeze Brand or So

Delicious Brand) Almond Breeze also makes delicious almond-coconut

milk!

2) 1 cup cooked oatmeal with 1 cup fresh fruit (ie. blueberries,

strawberries, peaches, apples) (sweetened with truvia, 2 tsp honey, or real

maple syrup) optional – add 1-2 tbsp ground flaxseed

3) 1/3 cup egg beaters or 1 egg and 2 egg whites scrambled with 1 cup

of veggies (ie. spinach, mushrooms, onion, or zucchini) sautéed in 1 1/2

tsp of Olive Oil. Add 1 TBSP lowfat cheddar or Feta, 1 slice whole grain

toast or 1 toasted whole grain Sandwich thin or bagel thin. (serve like

an egg sandwich)

4) Overnight Parfait – In container with lid mix well – 1/4 cup old

fashioned oats, 1/4 cup nonfat plain greek yogurt, 1/3 cup unsweetened

almond milk, 2 tsp honey or 1 packet truvia, 1-2 tbsp ground flaxseed

(optional) stir in 1/2 cup of chopped fruit of choice and sprinkle with

cinnamon. Refrigerate overnight.

LUNCH *Pick One

1) Shakeology – Look at the Shakeology recipe calendars for options and

2) 2 cups of salad greens w/ 1 cup of chopped fresh veggies (ie. tomato,

cucumber, onion, peppers, jicama) 2 TBSP low fat dressing OR 1 1/2

tsp of olive oil drizzled and 1-2 TBSP Balsamic drizzled (and/or Red Wine

vinegar or lemon juice). 2 Tbsp Feta cheese. Add 1/4 cup chopped

Grilled Chicken, fish, lean roast beef or turkey. Or instead of meat, use

3 TBSP toasted nuts/seeds (ie. pine nuts, sunflower seeds, pumpkin

seeds).

With

1/2 sliced pear or apple

3) Wrap/Sandwich – 1 Light Flatout or 1 Whole Grain Sandwich Thin w/

1TBSP Hummus or 1 Tbsp low fat mayo, 1 cup chopped veggies raw or

roasted, 3 oz chopped chicken or lean low sodium turkey breast

1/2 cup grapes or melon chunks

4) Quinoa Salad – 1/2 cup cooked quinoa, toss with 1 TBSP EVOO, 1

TBSP fresh lemon juice, 2 TBSP finely chopped parsley or cilantro, 1

TBSP finely chopped mint leaves (opt). Gently stir in 1/4 large tomato

diced, 1/4 large cucumber peeled and diced, 5 kalamata olives chopped.

Best when pre made and chilled for 1 hour.

Serve with 2 TBSP Hummus – 10 baby Carrots and 5 red pepper strips

5) Flame Grilled Boca Burger (cook according to package) – Serve on

1-2 Large Romaine lettuce leaves with 2 dill pickle slices, 1/2 tsp deli

mustard, 1 tsp ketchup, 1-2 large slices of tomato, 1 slice red onion, 1/8

avocado sliced. Wrap and eat. Serve with 1-2 cups of steamed spinach

or kale seasoned with fresh lemon and sea salt or 1 cup of steamed

fresh green beans with fresh lemon. You may drizzle 1 tsp of EVOO over

your veggies too.

DINNER *Pick One

1) Shakeology – Look at the Shakeology recipe calendars for options and

2) Mix & Match Dinner –

Pick One Protein: (you may cook your chicken or fish with 1 1/2 tsp olive

oil and spices/herbs to taste)

4 oz grilled OR Baked chicken OR

4 oz grilled or baked Fish (ie. salmon, tilapia) OR

1 Chicken Sausage OR 1 Veggie Burger Patty

Pick One Carb:

1/2 cup Cooked Brown Rice

1/2 Cup cooked Whole Wheat Pasta

1/2 cup cooked Quinoa

1/2 baked sweet potato (drizzle w/ 1/2 tsp olive oil if desired)

ADD:

2 cups veggies (ie. broccoli, brussel sprouts, zucchini, mushrooms,

asparagus, cauliflower, squash, spinach, kale, peppers, onion, garlic )

Veggies can be Steamed, Sautéed or Roasted If roasting or Stir Frying

Veggies use just 1 1/2 tsp of olive oil to sauté or toss on veggies before

roasting. Season with a little sea salt and lemon juice. Do Not use

butter or vegetable oil!

3) Taco salad – 1/2 cup of cooked ground turkey (season with chili

powder, cumin, red pepper) serve over 2-3 cups chopped romaine, 1/4

cup chopped tomato, 1 sliced green onion, 1/8 avocado , 2 TBSP Nonfat

Plain Greek Yogurt; 2 TBSP Salsa; 1/8 cup low fat shredded cheddar

(optional)

4) Rice & Beans 3/4 cup of cooked brown rice; Heat 1/2 cup of beans

(ie. black beans, pinto beans) with 1/8 tsp cumin, 1/4 tsp paprika, 1/

4 tsp coriander, 1/8 tsp chili powder, 1/2 tsp olive oil, ground sea salt

to taste. Fold rice into beans. Serve with 2 Tbsp Salsa; 1/8 avocado; 1

corn tortilla Serve with 1-2 cup steamed spinach

5) Chicken Lettuce Wraps Mix 1-2 TBSP prepared BBQ sauce with 1/

2 cup of shredded cooked chicken. Serve in 2-3 Large romaine leaves

with 4 TBSP of Broccoli slaw mix. Top with lime juice and a splash of

hot sauce. Serve with 6 grape tomatoes halved and 1/4 large cucumber

peeled and sliced – drizzle with balsamic vinegar and toss in 1 TBSP low

fat feta.

6) Asian Stir Fry – 1/2 cup broccoli chopped, 1/2 carrot sliced, 1/4

c zucchini sliced, 1 cup bok choy or cabbage mix, 1/4 cup red pepper

strips, 1 clove garlic peeled and chopped. Sautee all veggies in 1 1/

2 tsp sesame oil and 1 1/2 tsp olive oil OR Coconut Oil. Add 1/2 tsp

Braggs Amino or low sodium soy sauce. Serve over 1/2 cup cooked

brown rice. Option – Add 6 medium shrimp or 1/2 cup sliced chicken

SNACKS *Optional* Pick up to 2 a day

-1/2 Cup grapes w/ 1 low fat string cheese

-1/2 cup nonfat plain greek yogurt with 1/2 cup fresh berries –

sweeten with one packet Truvia or 1 tsp Agave

– 1-2 cups raw veggies (ie. red/orange pepper strips, baby

carrots, jicama) with 2 TBSP Hummus

– 12 Raw Almonds with a small apple

– 12 Raw Cashews with a small apple

– 1/2 Cup of shelled edamame

– 3-5 slices of lean low sodium turkey breast or roast beef

wrapped around a low fat string cheese

-1/2 cup low fat cottage cheese with 1/2 chopped tomato

season with sea salt and pepper

– 1 hardboiled egg with 8 baby carrots

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One thought on “Easy Clean Meal Plan

  1. Pingback: How to pack Clean! | Kala Williamson

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