Work harder in the kitchen, then you do at the gym!
Tips to make this clean-eating challenge easier for you:
*This meal plan strives to be as clean as possible so unless you are baking whole wheat bread yourself, there is no toast, tortillas, buns, etc. included in this plan. Most bread is highly processed and the reason America is overweight. You will get enough carbohydrates through fruit and Shakeology. If you are making food for your family, you might want to buy buns for the turkey burgers and tortillas for the chicken and bean dinner to make a burrito for them. Try your hardest to not eat it! Remember, you want results! If you just can’t do without it read this article first because there are better brands than others.
“http://foodbabe.com/2014/02/24/healthiest-bread-on-the-market/” http://foodbabe.com/2014/02/24/healthiest-bread-on-the-market/
*General rule of thumb: cook with coconut oil and use olive oil at room temperature (dressings, hummus, etc)
*Look over the whole menu and notice where a certain food items are repeated (ex: chicken breast, salmon, ground turkey) and make enough at one time so that you will have it leftover and ready for you in the fridge when you fix and pack your meals.
*Prep veggies and snacks the night before so you can just grab and go in the morning or grab and toss in the pan.
*Play around with different Shakeology recipes by adding different fruits, nuts, and nut butters and find a few that you really like.
*If you work during the day or will be out and about make sure you pack your lunch and snacks to take along with you.
*Keep in mind this meal plan feeds one person, so when planning your grocery list account for additional meat, veggies, etc. if you plan on feeding your family the same meals.
*Make sure to weigh and measure your food. I know it may seem time consuming but do it for this week so you can get a good idea of healthy portion sizes. If you don’t have a food scale, there is a food portion guide in the files tab to refer to.
*Keep in mind that every individual person has specific nutritional needs for their body (especially men) If you find that you are still hungry you can increase your portions of the lean protein at each meal or snack to help you stay full longer. Ask if you need help figuring out what is right for you!
DAY ONE
Breakfast
Oatmeal Protein Pancakes
· ½ cup ground oats (grind regular rolled oats in a blender or food processor)
· 1 tbsp milled flaxseed
· 1 scoop whey protein (or brown rice protein powder Or Shakeology packet) 
· ¼ tsp baking powder
· 2 egg whites
· ½ cup water
· Cinnamon to taste
· 1/2 mashed banana
Whisk all ingredients together & pour onto griddle to make 2 pancakes
Serving= 1 pancake, top with 1 Tbsp peanut or almond butter
Snack
1 cup shelled edamame
Lunch
Spinach, Apple & Chicken Salad
4oz chicken breast
1 large apple
2-3 cups raw spinach leaves
¼ toasted slivered almonds
¼ cup feta cheese
1-1/2 Tbsp Italian dressing- (Combine ½ cup olive oil, 2tbl lemon juice, 1 minced garlic clove, 1tsp dried basil, ½ tsp dried oregano, ¼ tsp salt.)
Chop spinach, shred cooked chicken breast, thinly slice apple and place in large bowl with cheese. Drizzle with dressing and toss. Sprinkle toasted almonds on top.
Snack
Celery and Peanut Butter
– 3 stalks celery
– 1 Tbsp peanut butter
Dinner
Chicken and Veggie Stir-Fry on Brown Rice
– 4 oz skinless boneless chicken breast, sliced
– ¼ cup cooked brown rice
– 1 cup veggies (cabbage-cleanser, cauliflower, broccoli, peppers, snap peas, squash, onion)
– 2 Tbsp low-sodium soy sauce
Stir fry chicken, then add vegetables. Cook until tender. Add soy sauce. Serve over brown rice.
DAY TWO
Breakfast
Veggie Omelet
– 3 egg whites and 1 whole egg, beaten together
– Chopped Veggies of your choice (onion, peppers, asparagus-cleanser, squash, spinach, tomato, green chile)
– 1Tbl salsa
Add chopped veggies to heated coconut or olive oil and sauté for 3-5 minutes. Once cooked, add whisked eggs; fold over. Top with salsa if you choose.
*No cheese
Snack
Shakeology recipe of your choice
Lunch
No-Mayo Tuna Salad in Romaine Cups
– 1 5oz can tuna in water, drained
- 1 tablespoon olive oil
- 1 teaspoon dijon mustard
– ½ cup chopped tomato
- 1 hard boiled egg for women; 2 hard boiled eggs for men, finely chopped 1/2 stalk celery, minced
– kosher salt and freshly ground pepper 4 large romaine leaves
- 1 teaspoon chopped parsley
Combine first six ingredients in a small mixing bowl and mix with a fork until combined. Fill 46 large romaine leaves with tuna salad and sprinkle with parsley.
Snack
Greek yogurt and Fruit
– 1 cup plain, non-fat greek yogurt
– ¼ cup fruit (your choice)
Dinner
Salmon, Green Beans, and Salad
– 5 oz. broiled or baked salmon fillet
– 1 cup chopped steamed green beans
– 2 cups shredded romaine lettuce
– 1 cup sliced cucumbers
– 1-1/2 Tbsp Italian dressing- Combine ½ cup olive oil, 2tbl lemon juice, 1 minced garlic clove, 1tsp dried basil, ½ tsp dried oregano, ¼ tsp salt.
Day Three
Breakfast
Non-Fat Greek Yogurt & Fruit with granola
– 1 Cup of Greek yogurt (or cottage cheese)
– ½ cup of fruit (strawberries, blueberries, blackberries, banana, mango)
– 1Tbl granola
Snack
Raw Almonds and Dried Cranberries
– 10 raw almonds
– 2 Tbsp dried cranberries
Lunch
Arugula salad with Green Beans, Salmon, and Dijon Vinaigrette
1 teaspoon dijon mustard
juice of 1⁄2 lemon,
strained 1⁄8 teaspoon kosher
salt freshly & ground pepper
– 1 teaspoon chopped parsley
– 1 tablespoon olive oil
– 3 cups arugula, washed and dried
– 1 cup steamed green beans (Leftover from Day 2’s Dinner)
– 4oz salmon (Leftover from Day 2’s Dinner)
Mix together mustard, lemon jice, chopped parsley, salt and pepper. Slowly drizzle in the olive oil while whisking until fully incorporated. Toss the greens, beans, and salmon
Snack
Shakeology recipe of your choice
Dinner
Chicken with Rice and Beans
– 4 oz broiled or baked, skinless chicken breast
– 2 Tbsp salsa
– ¼ cup canned black beans
– ¼ cup cooked brown rice
– 1 cup dark greens
– tomato, chopped
– lemon
Bake chicken with salsa on top. Toss rice and beans together. Chop tomato and put them on top of greens. Squeeze lemon juice on top.
Day Four
Breakfast
Veggie Omelet
– 3 egg whites and 1 whole egg, beaten together
– Chopped veggies of your choice (onion, peppers, asparagus-cleanser, squash, spinach, tomato, green chile)
– 1Tbl salsa
Add chopped veggies to heated coconut or olive oil and sautee for 3-5 minutes. Once cooked, add whisked eggs; fold over. Top with salsa if you choose.
*No cheese
Snack
Loaded Cottage Cheese
1 cup Cottage cheese
1/3 diced cucumber
¼ medium, red pepper, chopped
¼ avocado
1Tbl. chia seeds
Lunch
Chicken, avocado, and carrots
4oz chicken breast (leftover from last night’s dinner)
1 cup baby carrots (raw or steamed)
¼ cup avocado
Snack
Shakeology recipe of your choice
Dinner
Tilapia, Broccoli, and Salad
– 3-4 oz baked or broiled halibut
– 1 cup steamed broccoli
– ½ cup steamed carrots
Day Five
Breakfast
Eggs with Turkey & Spinach (COOK ENOUGH AND RESERVE GROUND TURKEY FOR DAY 6’S BREAKFAST)
4 oz ground turkey (add spices of your choice to make a turkey sausage)
– 3 eggs whisked (2 whites, 1 whole)
– 1 tbsp coconut or olive oil
– Handful of spinach leaves
– ¾ cup berries (your choice)
Sautee spinach, turkey and oil over medium heat until leaves are wilted. Then add the eggs and stir until cooked. Add berries on the side.
Snack
Shakeology recipe of your choice
Lunch
Thai Chicken Salad
· 1 ½ tbsp peanut butter
· 1 tbsp extra virgin olive oil
· ½ tbsp low sodium soy sauce
· 4 oz. chicken, sliced
· 2 cups spinach, chopped
· ¼ cup matchstick carrots
· 1 tsp cilantro, chopped
· 1/8 tsp red pepper flakes (optional)
Add chicken, greens, carrots, cilantro and red pepper flakes together. Then mix peanut butter, oil and soy sauce together to make dressing.
Snack
Hard-boiled egg and Berries
1 hard-boiled egg
½ cup berries (your choice)
Dinner
Steak and Roasted Veggies (MAKE ENOUGH AND RESERVE VEGGIES FOR TOMORROW’S LUNCH)
– 4 oz lean beef steak or flank steak, broiled
– 1 cup sliced sweet potatoes
– 1 cup sliced zucchini or yellow squash
– 1 cup asparagus
Grill or bake steak to desired temperature.
Chop vegetables and place in a large bowl. Drizzle 1Tbs of EVOO and season with salt and pepper. Mix veggies all together. Place on baking sheet and place in a 375 degree oven for 15-25 minutes.
Day Six
Breakfast
Hearty Hash
· ¼ large sweet potato, chopped
· ¼ cup peppers and onions, chopped
· 1 small handful of spinach
· ¼ tomato, finely chopped
· 1 tsp extra virgin olive oil
· 1 garlic clove, crushed
· ½ cup cooked ground turkey meat
In a skillet, sauté oil and garlic over medium heat for 1 minute. Add in chopped sweet potato and stir.
After 4-5 minutes, add in peppers, onion and tomato. Let sauté for about 5 minutes, stirring occasionally. Remove skillet from heat and serve hot. Mix in cooked turkey, let cook for 2-3 minutes or until heated.
Snack
Fruit and Cheese
– ½ apple or 1 cup red grapes
– 2 slices low-fat cheddar cheese
Lunch
Quinoa Pilaf with Roasted Veggies and Hard-Boiled Egg (LEFTOVER VEGGIES FROM NIGHT BEFORE)
– 1 cup of chopped roasted veggies from night before
– 1 cup of quinoa
– I hard-boiled egg sliced in half
– ¼ cup avocado
Combine quinoa with roasted veggies (eat warm or cold). Egg and avocado on the side.
Snack
Shakeology recipe of your choice
Dinner
Asian Turkey Burger- and Steamed Veggies of your choice (NO bread; may have lettuce leaf bun)
– Extra-virgin olive oil
– 1 onion, cut into 1/4-inch dice
– Kosher salt
– 2 cloves garlic, smashed and finely chopped
– 1 1/2 pounds ground turkey (RESERVE ONE PATTY FOR TOMORROW’S LUNCH)
– 1/4 cup soy sauce
– 1 tablespoon sambal oelek (Asian chili sauce), optional
– 1 -inch piece fresh ginger, peeled and grated (or ground if you don’t have fresh)
One 8-ounce can water chestnuts, drained and coarsely chopped
1/2 bunch fresh cilantro leaves, finely chopped
Coat a large sauté pan with olive oil. Add the onions, season with salt and bring to a medium-high heat. Cook the onions until they are soft and very aromatic, 7 to 8 minutes. Add the garlic and cook for 1 to 2 minutes. Turn off the heat and let cool.
In a large mixing bowl, combine the turkey, soy sauce, sambal oelek, ginger, water chestnuts, cilantro and the cooked onions and garlic. (Reserve the onion pan to cook the burgers in later.) Add one-quarter to one-half cup water; this will help the burgers stay nice and moist. Using your hands, squish everything together until they are really well combined. Form the mix into 4 equal size patties.
Coat the sauté pan with new olive oil and bring to a medium-high heat. Place the burgers in the pan. Be sure not to crowd the pan, if you need to work in batches go ahead! Cook the burgers for 5 to 6 minutes on each side.
Day Seven
Breakfast
Oatmeal Protein Pancakes
· ½ cup ground oats (grind regular rolled oats in a blender or food processor)
· 1 tbsp milled flaxseed
· 1 scoop whey protein (or brown rice protein powder Or Shakeology packet)
· ¼ tsp baking powder
· 2 egg whites
· ½ cup water
· Cinnamon to taste
· 1/2 mashed banana
Whisk all ingredients together & pour onto griddle to make 2 pancakes
Serving= 1 pancake, top with 1 tbsp peanut or almond butter
Snack
Shakeology recipe of your choice
Lunch
Asian Turkey Burger Salad
– 1 Turkey burger from night before
– 2 cups of chopped spinach
– ¼ cup avocado
Chop spinach and avocado and place chopped turkey burger on top.
Snack
Cottage Cheese and Pears or Nectarine
– ½ cup low-fat cottage cheese
– 1 pear or nectarine
Dinner
Quinoa Stuffed Peppers
– 3 cups cooked quinoa (99% lean ground turkey can be substituted or added)
– 4 oz chopped green chile
– 1 cup corn kernels
– 1/2 cup canned black beans, drained and rinsed
– 1/2 cup petite diced tomatoes
– 1/2 cup shredded pepper jack cheese
– 3 tablespoons chopped fresh cilantro leaves
– 1 teaspoon cumin
– 1 teaspoon garlic powder
– 1/2 teaspoon onion powder
– 1/2 teaspoon chili powder, or more to taste
– salt and freshly ground black pepper, to taste
– 6 bell peppers, tops cut, stemmed and seeded
Preheat oven to 350 degrees F. In a large bowl, combine quinoa, green chile, corn, beans, tomatoes, cheese, cilantro, cumin, garlic, onion and chili powder, salt and pepper, to taste.
Spoon the filling into each hallowed bell pepper. Place on prepared baking dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes. Serves 6
Day Eight
Breakfast
Refrigerator Oatmaeal
– 1/4 c. Old fashioned rolled oats, uncooked
– 1/3 c. unsweetened vanilla almond milk
– 1/4 c. non-fat, plain yogurt
– 1/8 tsp cinnamon
– 2 tsp chia seeds
– ½ c. chopped fruit (strawberries, bananas, blueberries, apples)
PREP ON SUNDAY- Measure the rolled oats, chia seeds, yogurt and almond milk into the container with a lid, put the cover on seal and shake to combine. Uncap and add your choice of fruit. Replace the lid and attach. Place in the fridge for at least 6 hours before consuming. Use within 4 days.
Snack
Almonds
– 20 almonds
Lunch
Turkey Burgers & Roasted Veggies (NO BUN)
– 1 lb. extra lean ground turkey
– 1 large egg
– 2 tbsp milk
– 1 tbsp tomato paste
– 1 tsp basil
– 1/4 cup ground oats
Mix all ingredients, form into patties & grill
Serving = 1 burger & 3 cups roasted veggies
Snack
Yogurt with Kiwi and Flaxseed
– 1 cup plain non-fat Greek yogurt
– 1 kiwi, peeled and sliced
– 1 Tbsp flaxseeds (optional)
Snack
Shakeology recipe of your choice
Dinner
Dijon Chicken & Veggies
– 2- 6 oz. chicken breast halves (BAKE ENOUGH FOR TOMORROW’S LUNCH W/O DIJON)
– ¼ cup Dijon mustard
– 1 tbsp. olive oil
– ½ tbsp parsley flakes
Mix Dijon mustard with olive oil, add parsley flakes. Coat a 6 oz. chicken breast half in mixture.
Cook on a grill for about 7 minutes on each side (or until chicken is fully cooked).tbsp. parmesan cheese.
Steam 4 cups fresh or frozen broccoli and top with 1 tbsp. olive oil, 2 tsp garlic powder, and 2 tbsp. parmesan cheese. Serving = 1/2
Day Nine
Breakfast
Quinoa Cereal
– 1 c. cooked quinoa
– ½ c. chopped fruit of your choice
– 1/8 c. slivered almonds or walnuts
– dash of cinnamon (optional)
– ½ c. unsweetened almond milk
– ½ tsp. honey
Prepare just as you would a bowl of cold cereal (or heat like oatmeal)
Snack
Shakeology recipe of your choice
Lunch
Chicken Curry
– 2 oz broiled skinless chicken breast, chopped
– ¼ cup cooked long grain brown rice
– ½ cup raw cauliflower, chopped
– ¼ cup chickpeas
– ¼ clove garlic
– 1 oz tomato paste
– ¾ cup low-sodium chicken broth
– ½ Tbsp curry powder
Simmer broth, then add curry powder, tomato paste, and vegetables. cover with lid, and cook until tender. Add chicken and heat through. Serve over brown rice.
Snack
Apple and Almond Butter
1 medium apple
1 Tbl Almond or Peanut Butter
Dinner- Taco Tuesday
Turkey Taco Lettuce Wraps
– 1 1/3 lbs 99% lean ground turkey
– 2 Tbs Bell Pepper
– 1 tsp garlic powder
– 8 large iceberg lettuce leaves
– ½ small onion
– ½ tsp oregano
– 1 tsp chili powder
– 1 tsp paprika
– 1 tsp salt
– 1tsp paprika
– 1tsp cumin
– ¾ water
– 4 oz can tomato sauce (or fresh tomatoes)
Brown turkey in a large skillet. When no longer pink add dry seasoning and mix well. Add the onion, pepper, water, tomato sauce and cover. Simmer for 10-15 minutes. Garnish with a dollop of non-fat Greek yogurt.
Serves 4
Day Ten
Breakfast
7:30 Breakfast – Veggie Omelet
· 3 eggs whisked (2 whites, 1 whole)
· ½ cup diced zucchini
· ¼ cup chopped onion
· ¼ cup black beans
· 1 tbsp coconut oil or olive oil
· 2 tbsp salsa (optional for topping)
On medium heat, sautee onion and zucchini. Add eggs and mix until cooked. Fold over and top with salsa if you choose.
Snack
Shakelogy recipe of your choice
Lunch
Tuna Salad
– 3 oz. water-packed tuna, drained
– 1 chopped baby dill pickle
– 1/3 cup tomato, chopped
– 2 Tbl cottage cheese
– 1 cup shredded romaine lettuce
– 1 cup raw spinach, chopped
– salt and pepper to taste
Blend cottage cheese in a food processor (You might have to blend a whole cup to get it going and just save it for a ranch dressing recipe later!). Combine tuna, pickle, tomato, with cottage cheese. Place on top of lettuce and spinach.
Snack
Yogurt with Kiwi and Flaxseed
– 1 cup plain non-fat Greek yogurt
– 1 kiwi, peeled and sliced
– 1 Tbsp flaxseeds (optional)
Dinner
Hawaiian Chicken Kebabs
– 3 oz chicken breast
– ½ cup onion, chopped
– 3 strips pepper (red, green, or yellow)
– ¼ cup fresh pineapple, cubed
– ½ cup sliced squash
– ½ cup mushroom, sliced
– ½ oz vinegar
– 1 Tbsp olive oil
– salty, lightly
Thread chicken, pineapple, and vegetables onto skewers, drizzle with vinegar and oil, and cook on grill.
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