MAY CLEAN EATING CHALLENGE
Sample Meal Plan
I do have some food measurements listed in the sample meal plan below, but know that every body requires different amounts of calories to function
properly. If you want the accountability of tracking your daily food intake, you can calculate your body’s basic caloric needs HERE.
SOME BASIC FAQs:
What can I eat when I’m rushed and can’t make breakfast?
Have some protein bars handy for these types of mornings, and also try to keep some in your bag when you know you’ll be away from the house for a while. I
have protein bar suggestions below.
Do I eat back the calories I burn while exercising?
No. If you are tracking your food intake and are trying to lose body fat, you’ll want to have that deficit of calories out vs. calories in.
Do I need to follow these meal plans every day?
I always suggest having one “free” meal per week. Try to keep it simple and don’t completely overdo it, so your stomach isn’t in pain the rest of the day. You
don’t have to eat these meals exactly. These are more like suggestions and options.
Can I still drink Diet Coke/Pepsi/Dr Pepper?
Probably not the best idea. I know it can be hard to quit this cold turkey. I will usually suggest trying to get in your daily intake of water before drinking your
soda. Hopefully your body will adjust to less soda and you’ll love how you feel with more water and less soda.
How’s about alcohol?
Like your “free” meal, alcohol is another thing I would tell you to save for certain days. Alcoholic drinks are empty calories, and when you’re under the
influence, it’s easy to be less conscious of the foods you’re eating.
How much water should I be drinking?
Try to drink AT LEAST ½ your bodyweight in ounces of water every day. For example, if you weigh 140, your minimum water intake goal is 70 ounces.
SAMPLE MEAL OPTIONS
MEAL OPTION 1
MEAL 1 – Within 45 minutes of
waking
MEAL OPTION 2
MEAL OPTION 3
Quinoa Breakfast Bowl
PB&J Green Smoothie
Sweet Potato Egg Hash- makes 2-4 servings
½ cup cooked quinoa (cook according to package)
½ cup chopped broccoli
½ cup sliced mushrooms
¼ cup chopped onions
1 egg
-steam veggies and add to cooked quinoa. Top with egg
½ cup plain greek yogurt
2 cup frozen (or fresh) strawberries
1 frozen banana
2 TBS peanut butter
1 cup spinach
Ice cubes
--blend all ingredients together
1 TBS coconut oil
1 tsp ground cumin
2 tsp ground coriander
½ tsp chili flakes
Dash sea salt
1 medium onion minced
½ lb sweet potato, cubed
Cook all ingredients in large skillet over medium heat. Cook 2 eggs as desired and add
to portion of sweet potato hash
Blend all ingredients. If banana isn’t frozen, add ice cubes.
SNACK
2-3 hrs after Meal 1
MEAL 2 – 2-3 hrs after snack
SNACK – 2-3 hrs after Meal 2
MEAL 3 – 2-3 hrs after Snack
SNACK (optional) – 2-3 hours after
Meal 3
Choose from snack options below
Tuna Fish Lettuce Boats
1 serving albacore tuna
1 TBS plain greek yogurt
1 tsp mustard
Chopped bell peppers and celery
Salt and pepper to taste
-mix all ingredients together. Serve in lettuce leaves or
on whole grain bread
Choose from snack options below
Teriyaki Salmon with Zucchini
5 oz salmon fillet
5 TBS low sodium teriyaki sauce
1 small zucchini, sliced
4 scallions, chopped
1 TBS olive oil
-marinate salmon in 5 TBS teriyaki sauce for 20
min. Bake salmon at 400 for 5-15 min, or until
cooked through. Cook zucchini and scallion on
saucepan in olive oil. Serve all together with 2
TBS teriyaki sauce
Choose from snack options below
Choose from snack options below
Low Carb Lunch Wrap
Low carb high fiber tortilla
¼ avocado
¼ tomato
3 oz turkey lunch meat
1 cup raw spinach
-Add everything to wrap. Serve with 1 cup grapes on the side
Choose from snack options below
Sweet mustard Steak or Chicken
5 oz chicken breast, or 4 oz flank steak
2 TBS Dijon mustard
1 TBS agave
Mix mustard and agave and spread on uncooked
chicken or steak. Grill or bake until cooked through.
Serve with baked asparagus and ¼ baked sweet
potato .
Choose from snack options below
Choose from snack options below
Black Bean Tacos-makes 4 servings
1 15 oz can black beans
1 small onion chopped
7 oz salsa verde (find natural salsa)
½ tsp garlic powder
½ tsp chili powder
½ tsp ground cumin
-Cook onion in 1 TBS olive oil in saucepan until onions are tender. Stir in rest of
ingredients and simmer until sauce thickens. Serve with lettuce leaves or small corn
tortillas.
Choose from snack options below
Salsa Chicken and Veggies
3-4 lbs boneless chicken breast
4 large diced tomatoes
1.5 cups salsa
Organic chicken broth (enough to cover chicken)
2 TBS garlic powder
1 TBS black pepper
Add all ingredients in crockpot and cook on low for 7 hours. One serving is 6 oz.
Serve with sliced bell peppers, ¼ cup cooked black beans, and bed of lettuce.
Choose from snack options below
When planning your meals for the week, remember you always have the option to switch “like” for “like.” For example, you can switch a lean protein out
for a different lean protein source, vegetable for vegetable, fat for fat. If you look on the next page, you will find good examples for each protein, carb,
and fat.
SNACK OPTIONS:
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10 Raw almonds and 1 string cheese
1 apple and 1 TBS natural peanut/almond butter
½ cup plain greek yogurt with 1/8 cup berries
1 cup carrots and ¼ cup hummus
1 scoop protein powder and peanut/almond butter made into protein shake with almond/coconut milk
½ cup cottage cheese with cinnamon and stevia
Hard-boiled egg with slice of whole grain toast
1 slice sprouted bread, toasted and topped with 1 TBS nut butter and cinnamon
Celery sticks with nut butter
1 slice of deli turkey meat wrapped over avocado and tomato
½ avocado with spices of choice and sesame seeds
¼ cup plain greek yogurt, 2 sliced strawberries and cinnamon
1 ½ c sliced cucumbers with 2 TBS greek yogurt with dill weed and salt
2 oz tuna mixed w/mustard,served w/ whole wheat crackers or veggies
1/8c dried cranberries+1/8 c almonds+1/8 c dark chocolate chips
PRE-WORKOUT SNACKS: I suggest working out about an hour after eating a regular sized meal. If you’re an early morning exerciser, grab something
small before working out. A fruit and nut butter are a good combo, or a quick protein shake is good too.
POST-WORKOUT SNACK: You need the proper nutrition to help replenish and repair the muscles that were torn during the workout. A protein shake
is ideal because it’s made to be digested and absorbed quickly. My favorite post –workout snack is a protein shake with protein powder, almond milk,
banana, and peanut butter powder.
PROTEIN BARS: My two favorite protein bars are RX Bars or Good2Go Bars. Protein bars are good to have at home to be handy for those mornings you
feel rushed or to keep in your bag for when you’re
PROTEIN POWDER: Try to find the cleanest protein powder you can. My favorite ones are Beloved Blends, Super Vital Foods Whey Protein , Tera’s Whey,
and Gnarly Protein. –PS you can get 20% off Gnarly with the coupon code JILLKFIT
PROTEINS:
Chicken
Eggs
Aidellis brand sausage
Turkey
Ground turkey
Lean ground beef
Flank steak
Albacore tuna
Salmon
Tilapia
Trout
Shrimp
Quinoa
Black/pinto beans
Tofu
Greek yogurt
CARBS:
Brown rice
Sweet potatoes
Quinoa
Vegetables
Couscous
Beans
FATS
Olive oil
Coconut oil
Goat or Feta Cheese
Mozzarella cheese
Avocado
Almond/Peanut Butter
Almonds
Pecans