WEEK 1 – CLEAN EATING MEAL PLAN

Cheat meals.....:

As I said last week, I am starting a 6-week clean eating series. I’ll provide recipes, tips and grocery lists. The meals that I list here I prepared for myself this past week so that I could really provide insight, pictures, and ideas for this post. I had made a draft of what meals I was planning to prepare for the next six weeks but if I’m being honest, they may change a little over the course of the series. For example, I just don’t like kale. I can juice it but that’s about it. Probably if it was covered in full-fat ranch or Italian dressing I could manage it, but otherwise I really just don’t love it. Adam does though so he still wants to incorporate it in our meals, but I’ll just keep it out of mine. So what I’m trying to say is that as things like that come up, my plan may sway a bit but I am learning a lot, trying new things and paying so much attention at the ingredients we’re putting in our bodies. Even in just a week I have become so alert at the package labels.

My ultimate goal was to be able to get the grocery list at a regular grocery store and not spend an arm and a leg. I will probably purchase a lot of the produce and some organic items at a store like Trader Joe’s and then the rest of my list can be purchased from my regular grocery store. (I personally find that TJ’s has super cheap produce). You may also want to check out farmer’s markets for some fresh finds.

And I continue to repeat, I am not a “Clean Eating” perfectionist or expert. I still drink coffee, I eat an occasional ice cream dessert before bed after a hard workout. But I am trying my best to control the ingredients I’m eating, trying to eat foods in their natural state (meaning no preservatives!) and portioning and meal prepping.

 

Before we get started on week 1, here are a few things to keep in mind:

  • Out of the grocery list and recipes below, I was able to make the following for Adam and I for the week:
    • 5 burrito bowls
    • 5 meals of ground turkey and “rice”
    • 4 large and 2 medium sized taco salads
    • 10 portions of overnight oats
    • 10 portions of berries
    • 10 portions of cucumbers and hummus
  • A lot of the spices and miscellaneous condiments that I will list each week will only need to be purchased once for the duration of the series. I always make sure to check my grocery list with my pantry before heading to the store to make sure I don’t purchase something I already have.
  • I do not use a food scale to portion, I have tupperware that I like and portion accordingly. I also keep in mind that Adam and I live active lifestyles and generally consume a 1500-2000 calorie diet (depending on what we’re training for) to manage our weight (meaning not lose or gain).
  • I made my hummus in a Ninja blender, which I love, but it probably would have been “smoother” in a food processor. But, Adam is the easiest man to cook for so he didn’t mind a few chickpea chunks and neither did I.
  • I heated my overnight oats in the morning and Adam enjoyed them cold. I tend to like my food hot so, there it is.
  • I would say overall, the meal prep time for this list was about 3 hours. I did everything except the oats on Sunday afternoon (I prepared our oats each night before bed).

 

week 1

 

Some recipes you may want to keep handy for the next few weeks…

Clean Eating Ranch

Ingredients:

  • 1 cup plain greek yogurt
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp black pepper
  • ½ tsp dill
  • ½ tsp dried parsley

Directions:

Combine all ingredients and refrigerate until ready to use.

Taco Seasoning

Ingredients:

  • 2 Tbsp cumin
  • 1 tsp paprika
  • ½ tsp cayenne pepper
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ¼ tsp black pepper
  • ¼ tsp chilli powder

Directions:

Combine all ingredients well.

Chicken Burrito bowls with Brown Rice

Ingredients:

  • Chicken
  • Brown Rice
  • 2 Avocado
  • Diced onion
  • Diced tomatoes
  • 2 Cans reduced sodium black beans, drained and rinsed
  • Diced bell pepper
  • Low sodium salsa

Directions:

  1. Cook Rice According to Package Instruction
  2. Chicken:
    1. Place chicken in slow cooker with taco seasoning and 1 jar organic, low sodium salsa
  3. Assemble burrito bowls: Rice, chicken, black beans, diced green bell pepper, diced tomato, diced onion, sliced avocado & low sodium salsa

 

Ground turkey over Mexican Cauliflower “Rice” (skinny taste W30)

Ingredients:

  • Ground turkey
  • 1 can reduced sodium black beans, drained and rinsed
  • Frozen riced cauliflower (2 packs)
  • 1 teaspoon olive oil
  • 1/2 medium onion, diced
  • 1 can reduced sodium diced tomatoes, drained and rinsed
  • 1 can reduced sodium green chilis, drained
  • 2 tablespoons tomato paste
  • 2 tbsp taco seasoning

Directions:

  1. Brown ground turkey. While cooking, add half green chilis and black beans
  2. Add Olive Oil to skillet and saute diced onions
  3. Add cauliflower, half green chilis, diced tomatoes and cook for about 5 minutes
  4. Add tomato paste to cauliflower and cook into

 
Salsa Chicken Taco Salad (Skinny taste W30) With Clean Ranch

Ingredients:

  • Chicken
  • Low Sodium Salsa
  • Greens
  • Frozen corn
  • 1 Can reduced Sodium black beans
  • Diced tomatoes
  • Shredded Carrots
  • Diced cucumbers
  • 2 tbs “clean” ranch

Directions:

  1. Chicken:
    1. Place chicken in slow cooker with taco seasoning and 1 jar organic, low sodium salsa
  2. Saute black beans in a skillet for 5 minutes
  3. Add chicken and black beans to tupperware.
  4. Assemble salad according to your liking and top with chicken and bean mixture and clean eating ranch

 

Overnight Oats : Almond Butter & Banana

Ingredients (for one serving):

  • 1/2 c rolled oats, regular or gluten free
  • 1/2 small to medium banana, sliced
  • 2/3 c unsweetened almond milk
  • 1/2 T chia seeds
  • 1 tbsp almond butter
  • 1/2 tsp pure vanilla extract
  • 2 – 3 tsp pure maple syrup

Directions:

  1. Add oats to jar and top with almond milk, chia seeds, vanilla, maple syrup, almond butter and banana.
  2. Refrigerate overnight, shake and eat hot or cold.

 

Hummus & Cucumber

Ingredients:

  • Cucumbers, sliced
  • 2 cans chickpeas, drained and rinsed
  • Roasted Red Peppers
  • Olive oil
  • Lemon juice
  • Oregano

Directions:

  1. Add all ingredients except cucumbers to a food processor and pulse until smooth.
  2. Serve alongside sliced cucumbers.

 

 

Fresh Berries

Rinse and wash berries and separate into snack-sized portions.

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