Eat Clean, Get Lean in 2013
Week 1 Meal Plan
Monday - MEATLESS
Breakfast
2 scrambled egg whites plus one whole egg
1 cup leafy greens (arugula, spinach, chard,etc)
1 large grapefruit
Snack
25 raw unsalted almonds
½ apple or pear
Lunch
Grilled Eggplant and Zucchini Wrap with hummus
1 apple
Snack
0% fat Greek yogurt (non-dairy option)
Puffed brown rice topping
Dinner
Open faced veggie burger
Superfood salad with splash of oil and vinegar
Tuesday
Breakfast
2 Tbsp of powdered peanut butter (can sub 1 Tbsp
almond or regular peanut butter) with 1 piece of
whole grain or sprouted toast
Super Salad bowl smoothie
Snack
1 Fit Bite
Lunch
Leftover Oven Fried Chicken Breast
Sweet potato planks
Snack
15 veggie sticks (cut-up celery, carrots, cuke)
2 Tbsp hummus
Dinner
Spicy Oven Fried Chicken
2 cups of broccoli and carrot slaw
Friday
Breakfast
0% fat Greek yogurt (Dairy free alternative)
Brown rice topping
Snack
1 Fit Bite
Lunch
Leftover Butternut Squash Mac & Cheese
1 Cup broccoli
1/2 Cup of mixed berries
Snack
15 veggie sticks (cut-up celery, carrots, cuke)
2 Tbsp of hummus
Dinner
Open faced veggie burger
Green salad with splash of oil and vinegar
5 sweet potato planks
Wednesday
Breakfast
¾ C steel cut oatmeal with ½ cup lowfat, low sugar
milk (dairy free options coconut and almond milk)
1 tablespoon dried cranberries or raisins
1 tsp brown sugar or stevia
Snack
25 raw unsalted almonds
½ apple or pear
Lunch
Lean turkey salad with black beans and spinach
1 Cup of mixed berries
Snack
10 veggie sticks with hummus
Dinner
Leftover Spicy Oven Fried Chicken
Green Salad with black beans
1 cup sweet potato planks
Saturday
Breakfast
Egg White Omelet with greens and tomato
1 large grapefruit
Snack
15 snap peas
2 Tbsp of hummus
Lunch
Green Salad topped with 4 oz. smoked salmon
5 Sweet potato planks
Snack
1/2 banana
1 piece of string cheese (dairy free cheese
alternative)
Dinner
Leftover Dover sole with flax crumb
½ cup whole grain couscous
2 cups of broccoli and carrot slaw
Thursday
Breakfast
2 scrambled egg whites plus one whole egg
1 cup leafy greens (arugula, spinach, chard,etc)
1 large grapefruit
Snack
15 snap peas
2 Tbsp of hummus
Lunch
Butternut Squash Mac and Cheese
Steamed broccoli
Snack
1/2 banana
1 piece of string cheese
Dinner
Baked Dover Sole with flax crumb
1/2 cup of whole grain couscous
Zucchini ribbons with pesto
Sunday – PREP FOR THE WEEK DAY
Breakfast
Super Salad bowl smoothie
1 Fit Bite
Snack
Make-ahead whole grain waffle
½ Cup of mixed berries
Lunch
YOUR CHOICE (keep it clean!)
Snack
0% fat Greek yogurt (dairy free alternative)
Dinner
YOUR CHOICE
Make-Ahead Plan
Pre-wash greens (spinach, chard, kale, arugula,
etc) , veggie sticks, snap peas, sweet potatoes,
broccoli, berries, apples and grapefruit with Eat
Cleaner Fruit + Veg Wash; dry and store in reusable
containers
Saute 2 pounds of lean ground turkey with 1 tsp
grapeseed or coconut oil and chopped onion, fresh or
dry rosemary and black pepper; add herbs to taste
Roast 4 sweet potatoes in the oven at 400F until
soft; cut into 1/2 “ ‘plank’ slices and spray with
nonstick, nonfat olive oil cooking spray; season with
2 tsp black pepper, 1 tsp cinnamon and Lo Salt blend;
sprinkle over cooked potato planks
Egg White & Tomato Omelet
Veggie Couscous
Flax crusted sole
Prepare Oven Fried Chicken recipe according to
recipe provided
Prepare Fit Bites according to recipe provided
Prepare Veggie burgers according to directions
provided
Sole with broccoli and salad Butternut squash mac & cheese
Turkey lettuce cups
Fit Bites
Southwest turkey salad
Veggie wraps
Shopping List
Get stocked for success! Here’s the shopping list for your first week.
IMPORTANT REMINDERS
1) We list everything you’ll use for the week, so be sure to compare your shopping list to what’s already in your pantry before you go shopping.
2) If the specific size of a pre-packaged item is not listed, you can buy the smallest version. Wherever possible, we indicate how much you’ll use during the week so you don’t end up buying
more than you need.
3) This week’s grocery bill will be a bit higher than the other weeks on the plan, because some of the items you’ll be buying will last longer than a week.
FRESH PRODUCE:
4 grapefruit
4 apples
3 bananas
2 lemons
1 bag (8 – 9 oz) of fresh baby spinach, or one small bunch
1 or 2 packages (8 - 9 oz each) of romaine or other salad greens and iceberg lettuce for cups
½ pound fresh mushrooms, or 1 small package sliced
2 heads of broccoli (or a green veggie of your choice, enough for 6 cups steamed)
1 avocado
3 medium-sized tomatoes
1 small bunch of scallions
1 bunch of cilantro
1 package or 2 C fresh snow peas
1 package or 2 C of snap peas, fresh
1 package (1 pound) of carrots
3-4 tomatoes
1 medium onion
1 bulb of garlic
4 medium-sized sweet potatoes
BAKERY/BREADS:
1 package of 8-inch whole grain or sprouted grain tortillas
1 package of whole grain or sprouted grain bread
MEAT/FISH:
1 4 oz package wild caught smoked salmon
1 lb wild caught Dover Sole fillet
4 medium-to-large chicken breasts (or about 2 lbs)
MISCELLANEOUS:
1 package of ground flax meal (we like Linwood’s brand)
1 bag of raw almonds (you will use 3 – 4 oz)
1 bag of raw cashews (you will use 3 – 4 oz)
1 container steel cut oatmeal
1 bag of dried cranberries or raisins
1 small bag unsweetened shredded coconut
1 container quality protein powder
DELI/DAIRY:
1/2 dozen cage free or organic eggs
1 container egg whites
1 small package of low-fat string cheese
1 10 oz container of hummus (you’ll use it all)
4 oz goat cheese
1 large container plain non-fat Greek yogurt
PASTAS, GRAINS AND CEREALS:
1 box of whole gain couscous
1 package of brown rice pasta
FREEZER SECTION:
1 small package frozen berries
CANNED FOODS:
1 15 oz can of black beans
1 quart low sodium chicken or vegetable broth
1 small jar of pesto (or make your own)
Package of veggie burgers
CONDIMENTS/SAUCES:
1 container powdered peanut butter
1 container coconut oil or grapeseed oil (high heat cooking)
1 16 oz bottle of canola oil
1 can of non-stick non fat olive oil cooking spray
1 bottle of balsamic or red wine vinegar (for green salads)
1 small bottle of low-sodium soy sauce or tamari
1 small bottle of mirin (rice cooking wine)
1 small bottle of sesame oil
1 small bag Stevia or approved natural sweetener