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One Week of Clean Eating Plan
Keep the fundamentals [as seen a few weeks ago] in mind:
- Eat often. 5-6 meals per day. While awake eat every 4 hours. Never miss breakfast!
- Make sure there is a protein and complex carbohydrate source in each meal
- 8 by 8 rule [you have heard me say this before] Eight 8 oz. glasses of water a day. Prior to each meal is a must.
- Pass on processed foods. The more processed[eg. White flour, pre-packaged meals, sugar] the more you avoid them
- Avoid saturated & trans fats foods
- Consult the Gylcemic Index [google it] and eat low to moderate GI foods only
- Avoid alcohol! Sugar based useless calories not to be used as a staple food
- Portion size small
- Fresh vegetables and fruit are your “go to” foods for fiber, vitamins and enzymes
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Time
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mon
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tues
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wed
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Thur
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fri
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sat
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sun
|
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Breakfast
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Poached egg, 1 piece ww [whole wheat]
toast
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Quick oatmeal, fresh berries
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Organic fibre & nut cereal, fruit
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Cheese, 1 piece ww toast, tomato
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Poached egg, 1 piece ww toast
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Quick oatmeal, fresh berries
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Fruit salad, Cottage cheese, organic low fat muffin
|
|
Snack
|
apple
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Carrot sticks, peanut butter
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almonds
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Orange
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Organic yogurt
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Muesli muffin
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Cucumber sticks
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Lunch
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Small ww wrap, lettuce, ½ can tuna,
celery, spices
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3 slices of cheese, pear, 4 ww
crackers, green beans
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Left over roast chicken open face sandwich
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Small wrap, lettuce, ½ can tuna, celery, spices
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Left over shrimp pasta
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Fruit and cold meat meat, 4 crackers
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Free choice
-organic -protein, veg -follow the guidelines
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|
Snack
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Carrot sticks
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grapes
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orange
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Sliced pear
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almonds
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Home popped popcorn
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Celery sticks
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Dinner
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Vegetable stir fry with organic rice
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BBQ chicken with romaine, cranberry and almond salad
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Shrimp and pea pasta
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Poached salmon, green beans and steamed butternut squash
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Steak, grilled peppers, eggplant, goats cheese
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Roast chicken, carrots, onions, beets
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Free choice
-organic
-follow the guidelines
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Open your cookbooks, make a grocery list, read the labels and have some fun. Get the family to help or enjoy the adventure on your own.
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