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.