’S
15 DAY GUIDE
TO CLEAN EATING
'S 15 DAY GUIDE TO CLEAN EATING
TABLE OF CONTENTS
1
Welcome & Clean Eating Defined
5
Getting Started
8
Breakfast
11
Lunch
14
Dinner
17
Snacks
20
Shakes
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About Dr. Ro
'S 15 DAY GUIDE TO CLEAN EATING
R
eady to kick-start your health program and get
your nutrition on track? If so, this 15 day clean
eating guide will help to get you there. So many of
my clients, who first come to me for help feel like eating
healthy takes hours of work each week and is something
they simply can’t accomplish.
I challenge them and now you to reconsider. Eating a
clean diet may not take as much time as you think. And
it doesn’t mean that you have to eat foods that are lackluster, bland, and boring. In fact you will be amazed by
how tasty the foods of your new and improved way of
life can be, once you apply just a little creativity. So let’s
dive in, but first things first. What’s all the hype about
“Eating Clean” and what does it mean to you?
CLEAN EATING DEFINED
Before we get into the details of how to use this plan,
I’d like to give you a little background on the process of
clean eating. It is not about making sure your fruits and
vegetables are washed before you eat them (although I
do highly recommend it), instead it’s about eating food
in its most natural state.
Clean Eating is about focusing on foods that come
straight from the ground or the wild and are unaltered
in any way. They are ‘clean’ so to speak because these
foods are not manipulated by man’s processing, and
have not had their very structure or DNA altered
(think farm-raised salmon, tilapia and other farmraised fish) or adulterated foods that contain
harmful chemical pesticides, unsafe
additives, or foods that are heavily
processed (think sausages and
processed meats).
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'S 15 DAY GUIDE TO CLEAN EATING
Hoards of studies show that the brown and beige,
meat and potatoes diets of most Americans
today are made of refined, processed foods
that have been stripped of their nutrients
and over the long term, have been
observed to wreak havoc on our health,
resulting in through-the-roof obesity
statistics (over two-thirds of America is
overweight or obese) and the attendant
diseases that cause or are associated
with our weight problems, like type 2
diabetes, hypertension, heart disease, and
some forms of cancer, just to mention
a few.
Clean Eating changes that. When you make the
switch to eating clean, you, in the process begin to feed
your body the highest quality nutrition available, which
ensures that you meet your nutrient requirements for
normal body functions like walking up and down stairs,
batting your eyes, swallowing chewing and so much
more. You get the physical, mental, and emotional
benefits of feeding your body high quality nutrition to
do its job as intended, and get this…you have energy to
spare! You’ve gotta’ love that, right?
Here’s something else that
Clean Eating is not: Its not
about omitting whole
food groups or entire
macronutrient classes
such as carbs or fats.
Instead, by eating
clean, you get a nice
blend of these two
energy-providing
nutrients along with
lean protein sources.
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'S 15 DAY GUIDE TO CLEAN EATING
The process of Clean Eating focuses on putting only
those foods in your body that will improve your health
outcomes, which basically take your health up a notch.
It’s not about eating for taste but eating for function. If
a food has no real purpose or benefit to your body, it
doesn’t deserve a place in your meal plan. So now that
we’ve cleared that up. Let’s get a mental picture of what
clean eating actually looks like. After all, that’s what you
came here for isn’t? Let’s start with what’s on the clean
list.
Here are a few foods that ARE
considered ‘clean’:
Organic Apples
Organic or Free-range
Chicken breasts
Broccoli
Berries
Almonds
Organic eggs
Oatmeal
And to put it into perspective,
here are a few foods that
are NOT considered clean:
Granola bars
Farmed Fish (including salmon and tilapia)
Deli and processed meats
Conventional meat and poultry (meats that are
not grass-fed, organic and chicken that is not
free-range)
Processed cheese food
Breakfast cereal
Crackers
Pasta
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'S 15 DAY GUIDE TO CLEAN EATING
Also you may have heard of the ‘Dirty Dozen’,
meaning fruits and vegetables that are NOT
on the clean list because of the ways they are
grown or produced, for example apples are
first on the list because they are regarded
as having the highest pesticide load. Apples
and the other foods on this list of produce
should be organic.
Apples
Strawberries
Grapes
Celery
Peaches
Spinach
Sweet bell peppers
Nectarines (imported)
Cucumbers
Cherry Tomatoes
Snap peas (imported)
Potatoes
GOOD NEWS TO SAVE YOU MONEY
According to the Environmental Working Group (EWG),
an American environmental organization that specializes
in research and consumer advocacy of toxic chemicals in
the food supply (also the creators of the ‘Dirty Dozen’),
that there are 15 foods ‘The Clean 15’, that are least likely
to be contaminated with pesticide residues. For these
foods, you don’t have to pony up such a big chunk of
your food budget to buy organic. They are:
Avocados
Sweet Corn
Pineapples
Cabbage
Frozen Sweet Peas
Onions
Asparagus
Mangoes
Papayas
Kiwi Fruit
Eggplant
Grapefruit
Cantaloupe
Cauliflower
Sweet Potatoes
Hopefully, now you have a better idea of how to clean up
your food choices in your new commitment to living a
healthier lifestyle. And even though buying organic foods
can be costly, not all of your choices have to be organic. I
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'S 15 DAY GUIDE TO CLEAN EATING
frankly live for the day when food growers and producers
lower prices and make healthier options more affordable.
That said, ease the organic produce choices into your
diet using weekly sales, keeping tabs on circulars at your
local grocer, and by buying local and in-season.
HERE’S HOW YOU GET STARTED
Starting any new meal plan represents a change. If you’re
a person who’s resistant to change, it could be
a hurdle. But if you approach this new change
as a bright spot on your life to get healthier,
feel and look better, not to mention live longer
and have the energy to enjoy the rich full life
you imagine for yourself, this will be a breeze!
So focus on your positive outcomes and push
forward because the longer you put it off, the
longer you delay your results.
In this economy I am the last person on earth
to advise you to throw away good food even
if it doesn’t make the clean list. If that’s what
you’re thinking, wait to start fresh after you’ve
consumed the food on hand or give it to
someone in need. Donate non-perishables
to a nearby shelter or give those within the
safe window of expiration dates to a friend or
neighbor in need.
As you start your new way of life know this…everything
that does not make the clean list must go! Having said
that, start by taking an inventory of all of the foods or
food products that you have in your fridge, freezer or
pantry that are not ‘clean’.
If the foods are processed or have harmful added
ingredients, it’s time to get rid of them. If they’re out of
sight, they’ll be out of mind. If you keep them on-theready in your pantry, you’ll be that much more likely to
turn to them when cravings strike.
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'S 15 DAY GUIDE TO CLEAN EATING
Next, look at the recipes you’ll find below. You’ll see an
assortment of breakfast, lunch, dinner, and snack recipes
to choose from as you form this 15 day plan.
If you want to modify these recipes in any way, feel free
to do so according to your preferences but do make sure
that any modifications stick to the clean way of eating.
Plan your meals weeks in advance so that there’s no
question what you will be eating when the next meal or
snack comes. You should aim to eat three main meals a
day plus one snack and one shake.
If you choose to create your own recipes, be sure that
you have a lean protein in each recipe that you create,
along with some fruits, vegetables, healthy fats and
complex carbohydrates. Eat until you are satisfied
and if you are someone who prefers tracking your
calories, do so by first figuring out how many
calories you use in recipe, using an online calorie
calculator. Or for a rough starting estimation,
multiply your body weight (in pounds) by 12.
This will be your target maintenance calorie
intake. Now if you want to lose weight, subtract 300-500
calories from that to get your weight loss target intake.
Keep in mind that you may also need to adjust these
meals slightly, eating more or less food to hit your
personal calorie targets.
If you use these meals as your guide however, you can
feel confident that you are on your way to clean eating
success. Do this for 15 days — which is a great time frame
for building a new habit— you’ll find it gets that much
easier to always make smart choices from here. Enjoy
your new meal plan and new way of life. I encourage you
to join my Private FB Group for support and to send
your clean eating and weight-loss questions to me. I’d
love to hear from you.
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'S
15 DAY GUIDE
TO CLEAN EATING
RECIPES
'S 15 DAY GUIDE TO CLEAN EATING
Breakfast
High Protein Apple Cinnamon Waffles
1½ tbsp. coconut flour
1⁄8 cup vanilla hemp
protein powder
½ cup egg whites
½ tsp. cinnamon
¼ tsp. baking powder
¼ cup unsweetened
applesauce
½ sliced apple
1 tbsp. walnuts
Combine together the coconut flour, hemp protein powder,
cinnamon, and baking powder. Add the egg whites and mix
until well combined.
Spray a waffle maker with some non-stick cooking spray and
then pour batter into maker. Cook for about 5-7 minutes or until
finished and then top with some unsweetened applesauce, the
chopped apple, along with walnuts. Serve immediately.
Nutritional information (makes 1 serving):
343 calories, 33 grams of carbohydrates,
11 grams of fat, 34 grams of protein
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'S 15 DAY GUIDE TO CLEAN EATING
Breakfast
Spinach Omelet
6 egg whites
1 free-range whole egg
1 cup fresh spinach
½ cup sliced mushrooms
¼ cup diced onion
½ tbsp. olive oil
Whisk together the egg whites and whole egg. In a skillet, sauté
the spinach, mushrooms, and onion in half the olive oil until soft.
Remove from skillet and then heat second amount of olive oil.
Once heated, add the eggs and then cook for 3-4 minutes, lifting
the edges slightly to allow eggs to cook through. Add the spinach
mixture to the center of the eggs and then flip one side over the
other. Let cook for 30-60 seconds more and then remove and
transfer to a plate. Serve immediately.
Nutritional information (makes 1 serving): 319 calories, 15 grams
of carbohydrates, 16 grams of fat, 36 grams of protein
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'S 15 DAY GUIDE TO CLEAN EATING
Breakfast
Protein Oatmeal With Berries
1 scoop vanilla hemp protein powder
1/3 cup oatmeal
1/3 cup unsweetened almond milk
2/3 cup water
¼ cup blueberries
¼ cup blackberries
½ cup sliced strawberries
2 tbsp. slivered almonds
Cook oatmeal according to package directions using 1/3 cup
almond milk and 2/3 cup water. Once finished, stir in vanilla
hemp protein powder until well mixed. Let stand for 2 minutes
to thicken and then top with berries and slivered almonds.
Nutritional information (makes 2 servings): 348 calories, 37
grams of carbohydrates, 10 grams of fat, 32 grams of protein
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'S 15 DAY GUIDE TO CLEAN EATING
Lunch
Turkey Chili
6 oz. free range
ground turkey
1 ½ cups low sodium
chicken broth
1 cup frozen kernel corn
½ cup water
2 tbsp. chili powder
1 ½ tsp. ground oregano
salt to taste
1 cup white kidney beans
1 clove minced garlic
1 sliced onion
½ cup sliced peppers
½ tbsp. olive oil
cilantro to taste
In a large skillet over medium heat, heat the olive oil, garlic, red
pepper, and mushrooms, along with ground turkey. Add the
chili powder, oregano, salt and pepper. When turkey is almost
cooked, add the chicken broth, kernel corn, salsa, and cannellini
beans. Cover and reduce heat to low, simmering for 15 minutes.
Serve immediately topped with cilantro.
Nutritional information (makes 3 servings):
259 calories, 33 grams of carbs, 3.6 grams of fat,
24 grams of protein.
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'S 15 DAY GUIDE TO CLEAN EATING
Lunch
Chicken Vegetable Soup
½ tbsp. olive oil
1 cup sliced carrot
¾ cup chopped onion
4 cloves garlic
1 cup sliced celery
salt and pepper to taste
6 cups low sodium chicken broth
2 cups butternut squash, cubed
1 bay leaf
2 cups shredded cooked organic
free range chicken breast
Heat a large pot over medium heat. Add olive oil and, once
heated, add garlic, onion, carrots, and celery. Cook for 1-2 minutes
and then add the broth and squash. Cook for 6-7 minutes
before adding chicken and bay leaf. Cook for 2-3
minutes longer and then serve immediately.
Nutritional information (makes 4 servings):
228 calories, 19 grams of carbs, 6.75 grams of fat,
21.5 grams of protein.
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'S 15 DAY GUIDE TO CLEAN EATING
Lunch
Chicken & Tropical Fruit Salad
2, 3oz. organic free range chicken breasts,
grilled and cut into bite sized pieces
1 cup fresh pineapple cubes
½ cup sliced red seedless grapes
1/8 cup slivered almonds
1 ½ tbsp. lemon juice
½ tbsp. olive oil
4 cups spinach leaves
Combine the olive oil and lemon juice. Set aside.
Cook rice according to package directions. Once finished, toss
together with chicken breasts, spinach leaves, fruit, and almonds.
Drizzle with dressing before serving.
Nutritional information (makes 2 servings):
206 calories, 23.5grams of carbs,
8.5 grams of fat, 24 grams of protein.
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'S 15 DAY GUIDE TO CLEAN EATING
Dinner
Chicken Ratatouille
5 cloves of garlic, minced
4 grass fed organic
chicken breasts, sliced in half
1 tbsp. paprika
3 tbsp. olive oil
1 eggplant, chopped in 1 inch slices
1 cup zucchini, cut into rounds
1 onion, sliced
1½-2 cups of diced
plum tomatoes
½ tsp. salt
3 tbsp. chopped fresh oregano
2 springs of fresh rosemary,
torn into pieces
1 cup of peas
Preheat the broiler. Next, cover the chicken with 1 tbsp. of garlic and then sprinkle
with paprika and pat down to make stick. In a large skillet, heat 1 tbsp. of olive oil
over medium heat and then add the chicken and cook until brown on both sides for
about 1-2 minutes. Transfer to a baking dish and then broil for 6-8 minutes longer
until cooked through.
Meanwhile in a large skillet, heat another tbsp. of olive oil over medium heat. Add
the eggplant and cook until soft, for about three minutes. Next, add the zucchini and
cook for another five minutes. Set aside.
Finally, heat the last bit of olive oil in a skillet and cook the remaining garlic, onion,
and pepper on medium heat until tender (about 6-8 minutes). Add the tomatoes,
salt, oregano, and rosemary. Cook for 15-20 minutes longer and then stir in peas and
eggplant mixture and the chicken breasts for the last five minutes and simmer.
Nutritional information (makes 8 servings):
250 calories, 12 grams of carbs, 6 grams of fat, 31 grams of protein.
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'S 15 DAY GUIDE TO CLEAN EATING
Dinner
Stuffed Red Peppers
4 small red peppers
6 oz. organic grass fed beef
½ diced onion
4 diced mushrooms
Handful of chopped cilantro
Parsley
2 green onions, finely diced
1 tbsp. olive oil
1 cup cooked brown rice
1 tbsp. low sodium soy sauce
Preheat oven 400 degrees. Heat olive oil in a skillet over medium
heat. Add the grass fed beef, diced onions and mushrooms,
cilantro, parsley, green onions, soy sauce. Continue to cook, stirring
continuously until almost cooked. Once finished, add in rice and
stir. Stuff mixture into peppers and then place in a baking sheet,
covering with foil wrap. Bake for 30-40 minutes or until tender.
Serve immediately.
Nutritional information (makes 3 servings): 264 calories, 25 grams
of carbs, 9.66 grams of fat, 18.66 grams of protein
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'S 15 DAY GUIDE TO CLEAN EATING
Dinner
Hot Beef Stew With Brown Rice
½ tbsp. olive oil
1 onion, sliced
1 red pepper, sliced
1 yellow pepper, sliced
2. Tbsp. chipotle paste
1 large can chopped tomatoes
12 oz. organic, free range beef, sliced
½ cup brown rice
bunch coriander, chopped
½ cup salsa
Heat the oil in a skillet over medium heat. Add the onion and
peppers and sauté until tender. Next, add tomatoes. Place sliced
beef on top, adding enough water to cover. Simmer for 20
minutes, flipping beef occasionally.
Meanwhile, cook brown rice according to package directions,
substituting water for low sodium chicken broth if desired. Once
beef is finished, add the cooked brown rice and top with coriander
and salsa.
Nutritional information (makes 4 servings): 270 calories, 26
grams of carbs, 7.8 grams of fat, 24.5 grams of protein.
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'S 15 DAY GUIDE TO CLEAN EATING
Snacks
Coconut Chocolate Protein Bars
½ cup hemp protein (chocolate or vanilla)
¼ cup coconut flour
¼ cup dried coconut
¼ cup unsweetened almond milk
2 squares organic 99% dark chocolate
Combine all ingredients except the chocolate squares in a bowl.
Shape into four balls and then melt the chocolate in another bowl in
the microwave on medium for about 30-45 seconds or until melted.
Dip the bars into the chocolate, one by one to coat. Once finished,
place in the freezer for 30 minutes before transferring to the fridge
until you’re ready to serve. Makes 4 bars.
Nutritional information (per bar):
155 calories, 7.6 grams of carbs, 8.5 grams of fat, 12 grams of protein
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'S 15 DAY GUIDE TO CLEAN EATING
Snacks
Healthy Peanut Butter Cookies
¾ cup natural peanut butter
½ cup chocolate or vanilla hemp protein powder
2 tbsp. ground almonds
1 whole egg
1 egg white (or 2 tbsp. egg white substitute)
Preheat oven to 375 degrees F. Mix all ingredients together in a
bowl until well combined. Form into cookies and then place on a
non-stick baking sheet and bake for 10 minutes.
Nutritional information (makes 12 cookies): 137 calories per bar,
3.5 grams of carbs, 9 grams of fat, 8.5 grams of protein
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'S 15 DAY GUIDE TO CLEAN EATING
S na ck s
Carrot Cake Muffins
¼ cup almond flour
¼ cup ground flaxseed meal
¼ cup vanilla hemp
protein powder
1 egg
¼ cup egg whites
¼ cup unsweetened applesauce
¼ cup grated carrots
1 tsp. cinnamon
1 tsp. pumpkin pie spice
3 tbsp. Stevia
2 tbsp. organic honey
¼ cup unsweetened
almond milk (vanilla)
½ tsp. baking soda
½ tsp. baking powder
Preheat your oven to 350 degrees. Combine the muffin ingredients
into a bowl and mix until well blended. Next, pour into 12 muffin cups
and then bake for 36 minutes.
Nutritional information per 2 muffin serving (makes 12 muffins):
124 calories, 9.2 grams of carbs, 5 grams of fat, 10.6 grams of protein.
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'S 15 DAY GUIDE TO CLEAN EATING
Shakes
Refreshing Cucumber Smoothie
1 scoop original hemp protein powder
½ cucumber, cut into small slices
1 tbsp. ground flaxseeds
1 tbsp. chia seeds
½ cup honeydew melon
1 ½ cups water
3-4 ice cubes
Place all ingredients in a blender and pulse blend until desired
consistency is reached.
Nutritional information (makes 1 serving):
278 calories, 21 grams of carbs, 9 grams of fat, 29 grams of protein.
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'S 15 DAY GUIDE TO CLEAN EATING
S ha k e s
Peach-Strawberry Energizer Smoothie
1 scoop vanilla hemp protein powder
½ cup frozen peaches
½ cup frozen strawberries
1 cup unsweetened vanilla almond milk
½ tsp. xanthan gum
1 tbsp. almond butter
1-2 ice cubes
Place all ingredients in a blender and pulse blend until desired
consistency is reached.
Nutritional information (makes 1 serving):
308 calories, 22 grams of carbs, 12 grams of fat, 30 grams of protein.
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'S 15 DAY GUIDE TO CLEAN EATING
S ha k e s
Chocolate Raspberry Decadent Shake
1 scoop chocolate hemp protein powder
1 tbsp. pure cocoa
½ cup frozen raspberries
1 tbsp. natural almond butter
1 cup unsweetened vanilla almond milk
2 ice cubes
Place all ingredients in a blender and pulse blend until desired
consistency is reached.
Nutritional information (makes 1 serving): 296 calories, 18 grams
of carbs, 12 grams of fat, 31 grams of protein.
Connect with Dr. Ro! Click on the links below to connect:
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'S 15 DAY GUIDE TO CLEAN EATING
ABOUT DR. RO
A
uthor of Dr. Ro’s Ten Secrets To Livin’ Healthy and the
soon-to-be-released The Final 15 Diet Book (Rodale
Press), Dr. Ro is helping readers to lose weight 15
Servings, 15 Pounds, & 15 Days at a time.
Dr. Ro is the Dr. Oz Show Nutrition Coach who helped over
a half-million Americans lose more than 5 million pounds
and serves on the Dr. Oz Show Medical Advisory Board.
Dr. Ro also serves as a nutrition coach to the Meredith
Vieira Show and has held the same post on The View,
helping Sherri Shepherd lose weight for her infamous oncamera swimsuit reveal. She has contributed to numerous
national media and is known for her easy and accessible
advice delivered by her vibrant and relatable personality.
As a leading nutrition coach for over two decades, Dr.
Ro was named by More and Consumer Health magazines
as one of the nation’s top 5 nutritionists. She joins President
Barack and First Lady Michelle Obama and Oprah Winfrey
on the Ebony Power 100 List of the Most Influential African
Americans in the country (2010 and 2011).
Dr. Ro holds a PhD in Nutritional Sciences, an MS Degree
in Community Nutrition and Broadcast Journalism from
Howard University, and a BS degree in Foods and Nutrition
from Virginia State University.
For more on Dr. Ro’s healthy lifestyles platform visit
www.everythingro.com.
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