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. 

Healthy Breakfast Casserole

6 Slices Whole Wheat Bread 

Butter Spray

1 Lb. Turkey Breakfast Sausage 

1 1/2 c. (6 oz) 2% Shredded Cheese 

1 c. Egg Beaters (6 Eggs)

2 c. Fat Free Half & Half

1 tsp. Salt

Spray the bottom of a 13 x 9 x 2 inch baking dish thoroughly. Remove crust from bread and place in the bottom of the baking dish. Cook Turkey sausage until browned and done, stirring to crumble; drain well on paper towel. Spoon Turkey Sausage over bread and sprinkle with cheese. Combine Egg Beaters, salt and Fat Free Half & Half, Mix Well and Poor over cheese. Cover Casserole and chill over night. 

Remove from refrigerator 15 mins before baking. 

Bake the casserole uncovered at 350 for 45 mins or until set. 

Yields 8 servings

My life

Life is not always easy we all have our struggles..... I have battled all my life with self esteem issues when I was younger I always felt that all the othe little girls were prettier than me. When I got to jr high school I started struggling with the same things most girls do trying to stay thin and wanting to fit in. In high school I still battled with these issues I wore a size 0 up until my jr year when I got my first real boyfriend who I was with for 4 years. This is where I really started gaining weight because he always told me I was to thin and that I needed to eat. I cannot sit here and blame all my weight issues on him because I was in control of myself and should have listened to my heart. I felt that I was at a perfect weight and never felt that I was to thin. I graduated high school weighing 124 pounds. The weight escalated from there the last year that he and I were together I got up to 145 and I felt totally fat!! I started working out and taking diet pills such as metabolife which at that had feeder in it and I got back down to 130 which I thought was an ok weight. Then I started partying and going out all the time drinking and I didn't eat much so I was skinny fat. I stayed about 130 pounds for a while until I got pregnant with my son, while pregnant with him I was diagnosed with gestational diabetes so I had to watch what I ate and test my blood sugar levels 4 times a day. When I had my son my weight was 181 pounds, after he was born I stay around 175 which was the highest I had ever weighed at the time. I stayed at that weight until I started working at Brenham's First Baptist Church in 2006 and I lost 30 pounds in my first 3 months there. I didn't stop there I started feeling good after losing those first 30 pounds that I started changing the way I ate and also exercising. I got down to a weight I was happy with which was 126 pounds. Life hit again in about 2011 I gained a little weight back only 10 pounds being stressed about getting married and then in 2013 my best friend started having seizures for no reason and she never had a seizure before in her life. So with all of that going on is where my binge eating comes in to play. Instead of dealing with things like other people may such as drinking to much, starving themselves, or other things. I went on a binge eating frenzy and gained the most I have ever weight in my life which was 187 pounds.

So 2013 was going to be my year to get into shape and lose some weight, but that never happened. I started watching Mindy Hord and saw some wonderful things happening in her life. I watched her get fit and I wanted in on that. I ordered some Shakeology and T25 in May I tried completeing the program but only got so far and didn't lose much weight. Then in June I ordered Les Mills Combat and loved the program but I just was not in the right frame of mind to complete anything just yet. I was drinking Shakeology and I needed a discount so I signed up as a coach in July of 2013 not knowing where it was going to lead me. While I am still in the process of losing weight and being healthy I have a long way to go and I am learning things about myself that I never knew was in me. 

A little more about Me!!

Let me tell you that I began my Beachbody journey long before there was ever a Beachbody Coach. I purchased Slim in 6 back in 2004 and I worked at that program but never completed it, I had no excuse not to complete it at the time because I was not working. I found out in September of that year that I was pregnant with my son and that was the end of that. In December of 2006 I started working at FBC I lost 20 pounds in my first 3 months of work then I got stuck. In 2008 I started going to the gym and working out and I lost about another 15 pounds or so but I still wasn't where I wanted to be. In April of 2010 I had to have surgery to remove a cyst off my ovary and I lost a few more pounds while I was at home for 4 weeks because I didn't feel like eating much. As soon as I got the ok to exercise again I got back at it and I got down to 126 and I was very happy there. The next 4 years I gained back everything I lost plus some and that was when Mindy Hord started her fitness journey in 2012 and her son was at FBCS so I was there everyday when she walked in with him and I started noticing that her body was changing so I watched her for about a year and in 2013 I ordered T25 I thought I was going to do this program but once again I Failed and didn't complete it. So July of 2013 I signed as a coach to get the discount for some Shakeology. I drank my Shakeology and worked out every now and then when I felt I had the energy. Around December I started getting interested in the coaching side of things and was open to perusing this opportunity. So when the 21 Day Fix went on Sale in February of 2014 I bought mine and then I had actually got a couple of people to order challenge packs from me and that was the only time I hit success club 5. I completed the 21 Day Fix with minimal results but for the first time I actually completed a program. I didn't turn my results in or get my T-Shirt but for the first time I didn't feel like a failure because I completed this program. So now I have the drive and want to complete many more things because I have learned from my past failure that I am the only one who can define myself as a failure and I will no longer think of myself that way.

Pumpkin Pie Shakeology

This is an Awesome tasting shake!!  you are in the mood for some yummy fall goodness you should try this recipe out!!

1/2 cup canned pumpkin

3/4 cup unsweetened vanilla almond milk 

1/4 cup water

2 tsp. pumpkin pie spice

1Tbs. Grade A maple syrup

1Tbs. Chopped Pecans

1scoop Vanilla Shakeology 

Shakeology

I have been drinking Shakeology for 2 months now and I have seen some incredible things that it is doing for me. I have stopped craving JUNK food which I love so much and it has helped me to have very healthy hair which I don't think I have ever had in my life. This is one product that I don't think I can live without!!