Clean Eating Meal Plan for Saturday through Thursday

Note from your not-too-fit guru:
The following meal plan is a guideline, to give you ideas if you don't know what to make. You do not have to stick to it. I know things might come up where I can't stick to every meal. Or I might not be hungry for snack time. You can also eat leftovers from any of these meals in place of another. For snacks you can have any of the snacks on the list or if you know of any others under my "clean eating" guidelines then go for it! Feel free to stick to the meal plan. It is there to help you. And I don't always put this but you are welcome to add as many veggies to your meals as you want. The more the merrier! Comments or questions? Let me know. Enjoy!
-Kate

Saturday

Breakfast- Fruit Salad (here is a video of one fruit salad you can make, but really you can toss whatever fruit you have together and eat it) and Almond Milk with Peanut Butter Granola (if you have any left over from Friday--I like to make a triple batch each).

Almond Milk Recipe via Raw Food Made Easy by Jennifer Cornbleet
2 1/2 cups water
1 1/2 cups soaked almonds (soak almonds in water for 8-12 hours then drain)
3 pitted medjool dates, soaked (for 30 mins in water then drained)
1/2 teaspoon vanilla extract (optional)

Place 1 1/2 cups of the water and the almonds, dates, and optional vanilla in a blender. Blend on high speed until very smooth. Add remaining 1 cup of water and blend until smooth.

Place a fine-mesh strainer over a medium bowl and pour the almond mixture through it.  Using a rubber spatula, stir and press the pulp that is caught in the strainer to extract as much milk as possible.  Alternatively, use a sprout bad to strain the milk.

Discard the pulp left in the strainer (or you can freeze it and save it for other recipes--like using it to substitute for meat in lasagna!). Transfer the milk to a sealed container and store in the refrigerator. Almond milk will keep for 5 days. It will separate, so shake well before using.

Snack- Beet-Kale Juice

Lunch- Refreshing Cucumber Salad, grape tomatoes, cut up bell peppers, and hummus

Snack- Choose from the list (I'll post it at the bottom)

Dinner- Spaghetti Squash with Homemade Red Sauce, slightly steamed green beans
Homemade Tomato Basil Sauce
1 onion, diced
1 can diced tomatoes
Half small can of tomato paste
dash of salt
Fresh Garlic (or minced, or powered.. no garlic salt!)
Basil (fresh or in the squeezable tube)

Heat a pan on medium heat. Spray with pam and cook onion until tender. Add in tomato paste, garlic (to your liking), and optional salt and stir.  Add in diced tomatoes.  Let simmer 5 minutes.  Add water if too thick.  Add basil to your liking at the end and serve immediately.

Sunday

Breakfast- Detox Green Smoothie (it's the last smoothie on the page when you click on the site)

Snack- Triscuits and apple with peanut butter

Lunch- Baked sweet potato with steamed veggies.

Snack- Nuts and dried fruit

Dinner- Slow Cooker Jambalaya (can substitute with chicken or go meatless) I love crock pot dinners. They are an easy, delicious, one dish meal!

Monday

Breakfast- Raw Granola with Almond Milk

Snack- cut fresh veggie platter and fresh fruit

Lunch- Lettuce Wraps with Peanut Sauce (I like to use romaine lettuce and fill it with brown rice, shredded carrots, julienne zucchini, julienne bell peppers, caramelized onions). For the Peanut Sauce I do it by taste, and every time it comes out different. I use a little water, a little chicken broth, lemon juice, natural peanut butter, Tamari (Tamari is a gluten free soy sauce). If it needs to be sweetened I might add a little honey. If you need to thicken it a little use cornstarch. If you need a recipe for lettuce wraps you can try this one and let me know how it is!

Snack- Frozen fruit

Dinner- Vietnamese Summer Rolls with Mango and Sweet Chili Sauce

Tuesday

Breakfast- Sweet Potato Pie Smoothie, green juice or green smoothie

Snack- Fresh peaches, yum!

Lunch- Carrot and Blueberry Salad

Snack- Choose from the list

Dinner- Stuffed Bell Peppers

Wednesday

Breakfast- Green smoothie and fresh fruit

Snack- Choose from the list

Lunch- Chickpea Salad

Snack- Choose from the list

Dinner- Shrimp with Avocado-Mango Salsa (can substitute with chicken or go meatless)


Thursday

Breakfast- Banana, Spinach, and Avocado Smoothie

Snack- Choose from the list

Lunch- Turkey wrap (use hummus instead of mayo, wrap in lettuce. Use cucumbers, tomatoes, yum!)

Snack- Guacamole with crackers or fresh veggies

Dinner- Crock Pot Lentil Sweet Potato Soup

List of Healthy Snacks
Fresh fruit--bananas, apples, grapes, peaches, pears, strawberries, raspberries, watermelon, cantaloupe, oranges, clementines, etc.
Frozen fruit--grapes, bananas
Dried Fruit--apricots, raisins, dates (be careful that no extra sugar has been added)
Apples and Peanut Butter
Nuts--pecans, walnuts, almonds, peanuts, pistachios, cashews
Raw veggies with hummus (cucumbers, carrots, celery, bell peppers, zucchini, broccoli, cauliflower,etc)
Sunflower seeds
Baked apples (filled with a little bit of pure maple syrup and cinnamon)
Guacamole with fresh veggies or Triscit type crackers (remember 5 ingredients or less!)
Larabar (these are made with 5 ingredients and all natural fruits and nuts!)
Edamame

Clean Eating Challenge Meal Plan for Friday

Hey guys. I have come up with a meal plan for those of you who are interested in clean eating for a week.  You can go by what I am doing or come up with your own meal plans.  If you find something else that you like let me know!

Here is the Meal Plan for Friday:

Friday
Breakfast-  Peanut Butter Granola Make sure to use Natural Peanut Butter that doesn't have any additives in it. If you have a juicer, you can also make a Bright Light Green Juice. If you don't have a juicer, try out this  Get Your Greens Smoothie.

Snack- Sunshine Juice (or any other snack from the list later in this post)
Sunshine Juice recipe:
1 sweet potato
1 carrot
1 apple (cored)
1 orange (peeled)
small piece of ginger root

Rinse all ingredients. Then juice.  It is really tasty. I made some today and it was really refreshing.







Lunch- Quinoa Vegetable Salad with Lemon-Basil Dressing

Snack- Nuts and Dried Apricots

Dinner- Stuffed Pitas without the cheese. Looks good!


List of Healthy Snacks
Fresh fruit--bananas, apples, grapes, peaches, pears, strawberries, raspberries, watermelon, cantalope, oranges, clementines, etc.
Frozen fruit--grapes, bananas
Dried Fruit--apricots, raisins, dates (be careful that no extra sugar has been added)
Apples and Peanut Butter
Nuts--pecans, walnuts, almonds, peanuts, pistachios, cashews
Raw veggies with hummus (cucumbers, carrots, celery, bell peppers, zucchini, broccoli, cauliflower,etc)
Sunflower seeds
Baked apples (filled with a little bit of pure maple syrup and cinnamon)
Guacamole with fresh veggies or Triscit type crackers (remember 5 ingredients or less!)
Larabar (these are made with 5 ingredients and all natural fruits and nuts!)
Edamame

Drink LOTS of water! I would say at least 10 cups of water. You can also drink herbal teas. I really enjoy mint tea. My mom is a nutrition coach and her advice is to also sip on warm water throughout the day. Nothing in it. Just plain old good warm water.

Eating clean doesn't mean starving yourself! Or depriving yourself of tasty food. If you try these recipes let me know how you liked them. I am excited to try all the meals out. Hopefully I will be able to put the rest of the week's meal plans out on Friday. Happy cleansing!

-Kate, your not-too-fit guru

Clean Eating Challenge

I have not been eating well. I want to eat well. I tell myself I am going to eat well. But then I want those Pepridge Farm Mint Milano cookies. Or I want Junior Mints. Or I want to make naughty homemade chocolate chip cookies. It is really hard to eat well these days, but I REALLY want to.

It is time to challenge myself. I think baby steps are in order to make a healthy change.  I am going to start myself off with a week long challenge. I am going to eat clean for one whole week, starting today. What does that mean? I am not going to eat processed foods. If it comes in a can or a package, it has to have less than 5 ingredients in it, and those ingredients can't be chemicals.  I will eat fruits and vegetables, I will drink only water and herbal tea. I will not have any dairy for the week.  I will eat whole grains and brown/wild rice and quinoa. I will eat beans. Eggs are ok.

I WILL NOT EAT: candy, chocolate, cheese, milk, chips, cookies, crackers (unless they are whole grain less than 5 ingredients with no chemicals), butter, sugary things.

I am putting this in a post so I will be held accountable.  I need to make a change! So from today to next Thursday I am clean eating. Who will join me in this challenge? I would love to have a friend in this.

This morning I made a green juice in my juicer: spinach, zucchini, celery, carrot, apple. It was NASTY! But it was healthy.  I am going to the store this morning to get some more fruits and veggies. I will log my meals so you can get an idea of some healthy but tasty clean eating meals.