FREE 7 Day Clean Eating Meal Plan

                                                      7 Day Clean Eating Meal Plan

DAY 1

BREAKFAST

     Coco Loco

1 scoop Chocolate Shakeology 

1/2 banana

1 C. Coconut water

Mix in a blender with a scoop of ice. 

AM SNACK

     Go Nuts

15 to 20 Almonds or Walnuts

LUNCH

     Lean, Mean Salad

1 C. Fresh Mixed Greens

1/4 C. chopped Cucumber 

1/2 C. sliced mushrooms 

1/2 C. shredded carrots 

1-2 Tbsp. Red Wine Vinaigrette (or other noncreamy dressing-NO Ranch, blue cheese, etc.)

4oz. Roasted Turkey Breast

Toss ingredients together and dig in!

PM SNACK

    Cottage cheese and Strawberries 

4 oz. low-fat cottage cheese 

3/4 C. Sliced Strawberries 

DINNER

      Fish with Flava

4 oz. Fish (halibut, cod, red snapper, or turbot)

2 Tbsp. Water

1/4 tomato, chopped 

1/2 shallot, finely chopped 

1 tsp. chopped garlic 

1/4 tsp. chopped fresh thyme 

Juice of 1/2 lemon 

Salt & pepper (to taste)

2 Cups asparagus pieces 

Preheat oven to 450 F. Place fish on a large piece of aluminum foil with 2 Tbsp. of water (provide steam). Top with tomato, shallot, garlic, thyme, lemon juice, salt & pepper. Wrap tightly into a pouch, place on a baking sheet, bake for 15 to 20 minutes. Steam asparagus and serve with Fish. 

LATE SNACK

    T-Time

1 C. Caffeine-free herbal tea

Add a lemon or orange wedge if you wish. 

DAY 2

BREAKFAST  

      Banana Almond 

1 scoop Chocolate Shakeology 

1 C unsweetened Almond Milk

1/2 banana 

2 tsp. all-natural almond butter 

Mix in blender with ice!

AM SNACK 

      Swiss and Roast Beef Roll-up

4 oz. lean deli-style sliced roast beef

1 oz. low-fat Swiss cheese slices 

Dab of mustard (yellow, whole grain, or Dijon)

Layer and roll together, then enjoy!

LUNCH

     Tuna Garden Salad 

4 oz. water-packed white tuna, drained and flaked with a fork

1-1/2 C. Chopped Romaine lettuce 

1/2 C. Chopped Broccoli 

1/2 C. Chopped cauliflower 

4 cherry tomatoes, sliced 

1-2 Tbsp. Red Wine Vinaigrette (or other noncreamy dressing-NO Ranch, blue cheese, etc.)

Toss ingredients together and dig in!

PM SNACK

     Go Nuts

15 to 20 raw almonds or walnut halves 

DINNER

    Chicken Delight

4 oz. boneless skinless chicken breast

2 cloves garlic 

1 tsp. chopped rosemary 

Salt & Pepper (to taste)

Cooking spray 

2 C. Spinach or Broccoli 

Seasoning medley, to taste (Mrs. Dash, Lawry's, Emeril's Essence, etc.)

Preheat oven to 375 F. 

Lightly mist a large piece of aluminum foil with cooking spray, assemble chicken, garlic, rosemary, salt & pepper in the center, and wrap tightly into a pouch. Cook for 20 minutes or until cooked through. Steam spinach or broccoli until tender, then drain and sprinkle with seasoning. 

LATE SNACK

     T-Time

1 C. Caffeine-free herbal tea

Add a lemon or orange wedge if you wish. 

DAY 3

BREAKFAST 

       Swiss, Mushroom, and Broccoli Omelet 

3 egg whites and 1 whole egg, beaten together 

1/2 C. Broccoli 

1/2 C. Sliced Mushrooms 

1 oz. low-fat Swiss cheese, crumbled 

Cooking spray 

Lightly spray frying pan with cooking spray and prepare omelet. 

AM SNACK 

     Chocolate Shake 

1 scoop Chocolate Shakeology 

8 oz. water or skim milk

Mix in blender and enjoy. (Add ice if desired fir a thicker shake.)

LUNCH 

       Grilled Shrimp Caesar Salad 

1-1/2 C. Romaine lettuce 

4 oz. peeled, deveined shrimp 

1 lime

Grill seasoning (McCormick, Durkee's, Weber, etc.)

1 Tbsp. Light Caesar dressing 

1 Tbsp. Grated Parmesan cheese 

Preheat grill or grill pan. Squeeze lime over shrimp and sprinkle with seasoning. Grill shrimp until cooked through. Toss lettuce and dressing together, place shrimp on top, sprinkle with cheese, and serve. 

PM SNACK 

      Go Nuts

15 to 20 raw almonds or walnut halves 

DINNER

     Shaun T's Tuna

4 oz. tuna steak

1 mist cooking spray 

2 C. Bok choy or cabbage 

2 Tbsp. Soy Sauce 

1 Tbsp. Chopped scallions 

Salt & Pepper (to taste)

Preheat skillet, lightly mist pan surface with cooking spray, and cook tuna approximately 2 minutes per side or desired doneness. Steam bok choy or cabbage and serve with tuna; sprinkle both with soy sauce and scallions. Add salt & pepper. 

LATE SNACK

        T-Time

1 C. Caffeine-free herbal tea

Add a lemon or orange wedge if you wish. 

DAY 4 

BREAKFAST 

       Chocolate Delight

1 scoop Chocolate Shakeology 

1 C. Water, coconut water, or Almond milk 

Mix in a blender with a scoop of ice. 

AM SNACK 

       Turkey Roll-up

5 oz. roasted deli turkey breast

1 oz. low-fat Swiss cheese slices 

1 Tbsp. Mustard (yellow, whole grain, Dijon)

Layer and roll together, then munch away!

LUNCH

       Rock N'  Salad

1 C. Romaine lettuce 

1/4 C. Chopped celery 

1/2 C sliced mushrooms 

1/4 C. Corn

1 Tbsp. Sliced olives

1/4 cucumber, sliced 

2 Tbsp. Chopped sweet onion

1-2 Tbsp. Balsamic vinaigrette ( balsamic, canola oil, Dijon mustard, salt & pepper)

4 oz. sliced lean meat of your choice 

Toss ingredients together and dig in!

PM SNACK

           Go Nuts 

15 to 20 raw almonds or walnut halves

DINNER

           Steak-Veg Throwdown

4 oz. lean beef steak (hanger, skirt, sirloin)

1 Tbsp. Chopped fresh garlic 

2 Tbsp. Vinegar 

1 Tbsp. Olive oil

Cooking spray 

1 C. Asparagus pieces 

1/2 C carrots 

Salt & Pepper (to taste)

Preheat grill or grill pan. Place steak in a plastic storage bag, add garlic, vinegar, and oil and marinate. Lightly mist grill surface with cooking spray and cook steak approximately 5 minutes per side or to desired doneness. Steam asparagus and carrots and serve with steak. 

LATE SNACK

           T-Time

1 C. Caffeine-free herbal tea

Add a lemon or orange wedge if you wish. 

DAY 5

BREAKFAST  

             Mushroom, Cheese, and Spinach Omelet

3 egg whites and 1 whole egg, beaten together 

1 C. Spinach 

1/2 C. Sliced mushrooms 

1 oz. low-fat cheddar cheese

Cooking spray 

Lightly spray frying pan with cooking spray and prepare omelet. 

AM SNACK

        Trail Mix

12 raw almonds, chopped 

1 C. Blueberries 

LUNCH 

         Shaun T's Tuna Salad 

1 C. Mixed baby greens

4 oz. water-packed tuna, drained and flaked with fork 

1/4 C. Chopped cucumber 

1/4 C. Chopped tomato 

1/4 C. Chopped green pepper

2 Tbsp. Chopped red onion

1 Tbsp. Light Vinaigrette (or other noncreamy dressing- NO ranch, blue cheese, etc.)

Toss ingredients together and dig in!

PM SNACK

          Lite Shake

1 scoop Chocolate Shakeology 

8 oz. water, rice milk, or skim milk

Mix in blender and enjoy. 

(Add ice if desired for a thicker shake.)

DINNER

        Crazy Good Chicken 

4 oz. boneless skinless Chicken Breast

2 C. Spinach 

2 Tbsp. Chopped Scallions 

2 Tbsp. Lemon juice 

Cooking spray 

Salt & Pepper (to taste)

Preheat oven to 375 F. Lightly mist a large piece of aluminum foil with cooking spray, pile spinach in center, and sprinkle scallions over spinach. Place chicken in center and drizzle lemon juice over top. Wrap tightly into a pouch. Cook for 20 minutes or until chicken is cooked through. 

LATE SNACK

              T-Time

1 C. Caffeine-free herbal tea

Add a lemon or orange wedge if you wish. 

DAY 6

BREAKFAST

         Mocha Madness 

1 scoop Chocolate Shakeology 

1 Tbsp. Instant coffee 

1 C. Hot water

Ice (to cool coffee)

1/2 C. Almond milk

Mix instant coffee with hot water, then cool with ice. Blend coffee with milk in blender and enjoy! (Add more ice if desired for a thicker shake.)

AM SNACK

        Go Nuts 

15 to 20 raw almonds or walnut halves 

LUNCH

         Chef's Salad 

1 C. Romaine lettuce 

1/2 C. Chopped cucumber 

1/4 C. Chopped bell pepper 

1 Tbsp. Balsamic  Vinaigrette (or other noncreamy dressing-NO Ranch, blue cheese, etc.)

1 hard boiled egg, sliced 

2 oz. sliced lean deli meat ( roast beef, turkey, etc.)

Toss ingredients together and dig in!

PM SNACK

        Turkey and Swiss Roll-up

5 oz. roasted deli turkey breast

1 oz. low-fat Swiss cheese slices 

1 Tbsp. Mustard (yellow, whole grain, Dijon)

Layer and roll together, then enjoy!

DINNER

           Chicken Dijon 

4 oz. boneless skinless chicken breast 

2 Tbsp. Dijon mustard 

1 mist cooking spray 

2 C. Chopped broccoli 

Salt & Pepper (to taste)

Preheat oven to 375 F. Lightly mist a large piece of aluminum foil with cooking spray, place chicken in the center, brush with Dijon, and wrap tightly into a pouch. Cook for 20 minutes or until cooked through. Steam broccoli and serve with chicken. 

LATE SNACK

         T-Time

1 C. Caffeine-free herbal tea

Add a lemon or orange wedge if you wish. 

DAY 7

BREAKFAST 

        Coco Loco

1 scoop Chocolate Shakeology 

1/2 banana

1 C. Coconut water

Mix in a blender with a scoop of ice. 

AM SNACK

        Swiss and Roast Beef Roll-up

4 oz. lean deli-style sliced roast beef

1 oz. low-fat Swiss cheese slices 

Dab of mustard (yellow, whole grain, or Dijon)

Layer and roll together, then enjoy!

LUNCH

       Grilled Shrimp Caesar Salad 

1-1/2 C. Romaine lettuce 

4 oz. peeled, deveined shrimp 

1 lime

Grill seasoning (McCormick, Durkee's, Weber, etc.)

1 Tbsp. Light Caesar dressing 

1 Tbsp. Grated Parmesan cheese 

Preheat grill or grill pan. Squeeze lime over shrimp and sprinkle with seasoning. Grill shrimp until cooked through. Toss lettuce and dressing together, place shrimp on top, sprinkle with cheese, and serve. 

PM SNACK

         Go Nuts 

15 to 20 raw almonds or walnut halves 

DINNER 

      Steak-Veg Throwdown

4 oz. lean beef steak (hanger, skirt, sirloin)

1 Tbsp. Chopped fresh garlic 

2 Tbsp. Vinegar 

1 Tbsp. Olive oil

Cooking spray 

1 C. Asparagus pieces 

1/2 C carrots 

Salt & Pepper (to taste)

Preheat grill or grill pan. Place steak in a plastic storage bag, add garlic, vinegar, and oil and marinate. Lightly mist grill surface with cooking spray and cook steak approximately 5 minutes per side or to desired doneness. Steam asparagus and carrots and serve with steak. 

LATE SNACK

         T-Time

1 C. Caffeine-free herbal tea

Add a lemon or orange wedge if you wish. 

                                                 

My WHY!!!

I have been a Beachbody Coach for 2 years now and I think that for the past year and a half I have been struggling because I really didn't know Why I signed up. I mean I knew why but didn't really know Why. I have been doing a lot of personal development this year and learning a lot of things about myself that I really never realized. 

I always heard from My Coach that you need to work on your Why but I never could put my finger on it. I think now I finally realized just what it is about Beachbody and My Coach that drew me to sign up. 

Why I joined is because watching My Coach seeing how confident she was in herself and how much self esteem she had made me want that. I suffer from very low self esteem, I always feel that I'm not pretty enough, not good enough, or I can't do anything right. I want to be able to get up in the morning and look at myself and be able to tell myself "You are Beautiful, You are worth it and You can do anything."  I want to be able to walk down the street and feel like I am someone instead of no one. I want to be able to talk to people and not worry that I am saying the wrong things. 

Being with Beachbody is teaching me to change myself for the better and I plan to continue to grow strong mentally as well as physically. 

Becoming a Better Version of ME!!

I'm learning that as I'm reading personal development books and listening to audio while implementing these things into my life that I am not able to deal with negative things much. I try to avoid negative people and comments because they tend to take me back to a place I once was and no longer wish to be. 

I have found now that I tend to gravitate towards people who are positive and lift me up. I no longer wish to be the bitter person that I once was. I want to be able to fulfill my dreams and have meaningful relationships instead of ones that keep me in that dark place where I felt that I was never good enough or that I would never be able to accomplish anything. 

If you feel this way then I Highly suggest that you dive into Personal Development  and surround yourself with people that are going to lift you up. 

Mini Layered BlackBean Dip

I tried out this Awesome little Treat its a Mini Layered Black Bean Dip!

This is how I made it:

I boiled about a 1/2 cup of Black Beans with a little salt until they were very tender. 

After they were cooked thoroughly I drained them saving some of the juice to use as I mashed them up to keep them moist. Mash the beans thoroughly until they resemble refried beans. 

The rest of this recipe can be left up to you but, I will tell you what I used in mine. 

I mashed up a 1/4 of an avocado 

1 tsp. salsa 

1 Tbs. Fat Free or Light Sour Cream

1 tsp. 2% shredded cheddar cheese

I put about 1 Tbs. Black beans in the bottom of a small bowl then I mixed the mashed avocado with the salsa and placed that on top of the beans, next I put the sour cream and topped it off with the shredded cheese. 

There are many different things that you can add to this but I just used what I had on hand. 

3 Day Refresh

I

I don't know about you, but I know that doing a cleanse of your body can be scary. I know the first thing that I thought when I ordered the 3 Day Refresh was "am I going to be stuck in the bathroom for 3 days?" Well that is not how this program works.  

When my Refresh arrived on my door step I immediately opened it up, went through the box and read through the instruction information. I thought how in the world am I going to be able to stick to this for 3 days. So needless to say that this program sat on my counter for about a month before I got up the nerve to give it a go. 

So on November 12, 2014 I decided that it was time and I was going to this my all and see what happens. I enlisted my Husband to join me and he wasn't sure he could do it because on this program you can't eat meat or have dairy products. 

Day 1 was not bad at all I made it through the day no problem, I never felt hungry once even on the small amounts of food that you eat. I had no problems drinking the Fiber Sweep it was actually quite pleasant. 

For the most part I ate almost the same thing every day because it was easy for me that way. 

Day 2 was a little more challenging because I was use to drinking coffee every day and I hadn't had any. So by the evening I had to break down and have some black coffee with stevia to try and rid myself of the awful caffeine headache that I had. 

Day 3 I knew I was in the home stretch and if I could just make it through the day I knew everything was going to be alright. 

In the end I wound up losing a total of 7 pounds and was super excited. 

So I know that if My Husband and I can do this program then I know any of you out there can be successful at it too!!

Accountability

Who Needs Accountability?  I am going to tell you that I am one person who needs accountability every single day. Without accountability I fall off track very easily. If I have one bad meal I tend to gravitate to just more than one and then by the time I know it I have messed up a whole week, month or more and I wind up back where I started. The same goes for exercise if I miss one day then it is easy for me to say "oh I'll catch up tomorrow" but when tomorrow gets here I just keep telling myself tomorrow and tomorrow never gets here and I've missed a whole month without exercise. 

If you are like me and you need someone to help keep you accountable and you would like an accountability partner then I am here for each and every person who needs me. 

Struggles

I want to let each and every one of you know that just because I am a Coach that I still have struggles that I face each and every day with my health and fitness. I recently discovered that I struggle with Binge eating, there are a lot of different things that will set a binge off. If I'm stressed and feel upset I reach for food to comfort me and make me feel good for the moment. After I go through a binge episode I wonder why did I sit there and stuff myself or why did I just eat a whole bag of cookies. The guilty feelings set in and I tend to beat myself up over it. I want to break free from this thing that holds me back, I want to be able to look at a plate of cookies and know that I can eat just one without want to devour the entire plate. I am sure that there are many of you out there who can relate to this. That is why I became a Beachbody Coach so that I can help other the way that Beachbody has been helping me. I have been able to set goals for myself and know that I can achieve them but, also that I can still be Human at the same time. Beachbody is more than just a meal replacement shake or workout DVDs. I have found that I have a lot of people who care about me and my struggles and they don't just sell you stuff and kick you to the curb. I have a bigger support system than I have ever had in my entire life, people who truly care about ME!! 

If you need a support system and someone to help you face your fears and struggles then I strongly suggest that you reach out to someone you know who is a Beachbody Coach.