Clean eating meal plans

35
This booklet consists of free healthy meal plans. It has been designed to give you an idea of what you may be eating as you clean up your diet. The goal was to give you enough nutrition and to have you eat regularly (every 3 hours or so), such that your blood sugar will be steady and not going up and down due to long periods without eating or sugar spikes. I’ve included nutrition counts and a shopping list for you. I am making the assumption that you are working out/exercising, so there needs to be enough nutrition to support that. Lela Thomas (Blogger) CLEAN EATING MEAL PLANS GETTING HEALTHY & LOSING WEIGHT

description

Did you know? Your body may be carrying around 5 to 10 pounds of toxic waste, which slows down your ability to lose weight & that means SLOW metabolism! Well, this guide will help you detox through clean eating and healthy lifestyle changes. Enjoy the 4 week free meal plan and weight loss tips.

Transcript of Clean eating meal plans

Page 1: Clean eating meal plans

This booklet consists of free healthy meal plans. It has been designed to give you an idea of

what you may be eating as you clean up your diet. The goal was to give you enough nutrition

and to have you eat regularly (every 3 hours or so), such that your blood sugar will be steady

and not going up and down due to long periods without eating or sugar spikes. I’ve included

nutrition counts and a shopping list for you. I am making the assumption that you are working

out/exercising, so there needs to be enough nutrition to support that. –Lela Thomas (Blogger)

CLEAN EATING MEAL PLANS

GETTING HEALTHY & LOSING WEIGHT

Page 2: Clean eating meal plans

1

CLEAN

EATING

MEAL

PLANS

GETTING HEALTHY &

LOSING WEIGHT

Day 1

Breakfast – 1 serving Vegetarian Omelet with Bell Peppers

1 slice whole wheat toast

SNACK – 1 cup Spicy Oven Roasted Chickpeas

Lunch – Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey,

2 tsp mustard, 2 slices tomato)

1/2 cup raw baby carrots

1 cup sliced watermelon

SNACK – 1 medium apple

Dinner – 1 cup whole wheat pasta

1/2 cup low-sodium pasta sauce

3 lean beef meatballs

1 cup cooked broccoli

1703 calories

80 g fat, 20 g sat fat

43 g fiber, 40 g sugar

82 g protein

QUICK TIPS

If you see something

that you don’t eat, like

bread in a day’s meals,

switch for something

else. A few romaine

leaves are a great

substitute for bread or

whole wheat tortillas.

This plan is meant to

work for most people,

but I know it’s not ideal

for all. Modify to your

needs! Also, be sure not

to drink your calories.

Increase your water

intake and lower your

salt consumption.

Page 3: Clean eating meal plans

2

Day 2

Breakfast – Nonfat plain Greek yogurt

1 tablespoon almonds

1 cup blueberries

SNACK – 5 whole grain crackers

1 piece 2% fat string cheese

Lunch – 1 1/2 cups Whole Wheat Chicken Pasta Salad

1 medium apple

SNACK – 2 ounce unsalted peanuts

Dinner -1 Baked Breaded Pork Chop

1 medium baked potato

1 tablespoon salsa

1 cup cooked green beans

1725 calories

58 g fat, 14 g sat fat

31 g fiber, 45 g sugar

95 g protein

Page 4: Clean eating meal plans

3

Day 3

Breakfast – “Peanut Butter Banana Oatmeal”

1 cup cooked oatmeal

1 tablespoon peanut butter

1/2 sliced banana

(add banana and peanut butter after the oatmeal is cooked)

SNACK – 1 slice whole wheat toast with natural peanut butter

Lunch – 1 cup Black Eyed Pea Salad

4 ounces cooked chicken breast

1 cup celery sticks

SNACK – 1 cup baby carrots

Dinner – 1 cup whole wheat pasta (use the leftovers from day 1)

1/2 cup low-sodium, low sugar pasta sauce

1 chicken breast – cooked and cut in strips or cubes

Salad – 1 cup lettuce, 1/4 cup tomatoes, red onion

1 tablespoon oil and vinegar dressing

1700 calories

60 g fat, 18 g sat fat

35 g fiber, 48 g sugar

64 g protein

Page 5: Clean eating meal plans

4

Day 4

Breakfast – Leftover Chicken and Veggie Omelet

SNACK – Strawberry Watermelon Smoothie

1/2 cup watermelon, 1/2 cup strawberries

6 ounces plain Greek yogurt

(if you are on the run, switch for a 1 cup of berries)

Lunch – 1 1/2 cups Whole Wheat Chicken Pasta Salad (Leftovers from Day 2)

1 cup red grapes

SNACK – 1 ounce almonds

Dinner – BBQ Chicken Stuffed Potato

1 cup cooked collard greens

1655 calories

50 g fat, 10 g sat fat

31 g fiber, 45 g sugar

64 g protein

Page 6: Clean eating meal plans

5

Day 5

Breakfast – Nonfat Greek yogurt

1 tablespoon almonds

1 small banana

SNACK – 1 ounce peanuts

1 piece 2% fat string cheese

Lunch – 3 slices of turkey breast rolled up in a whole wheat tortilla (add green or red peppers if you like)

Salad:1 cup lettuce, shredded carrots and cucumbers

Dressing: 1 tablespoon oil and vinegar dressing

Dinner – 1 cup Black Eyed Pea Salad (use leftovers from day 3)

4 ounces baked chicken breast, seasoned with italian herb seasoning

1 cup cooked collard greens

Dessert – Strawberry Banana Smoothie

6 ounces plain Greek yogurt

1/2 cup strawberries, 1/2 banana

1670 calories

51 g fat, 15 g sat fat

37 g fiber, 38 g sugar

71 g protein

Page 7: Clean eating meal plans

6

Day 6

Breakfast – 1 cup cooked oatmeal

1/2 cup blueberries

1 cup skim milk

SNACK – 6 whole grain crackers with natural peanut butter

Lunch – Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato)

1 cup baby carrots

1/4 cup hummus

SNACK – 1 medium apple

Dinner – “Breakfast for Dinner”

2 eggs

2 slices whole wheat French Toast

1 tablespoon fruit jam (no sugar added)

1 sliced orange

1660 calories

53 g fat, 16 g sat fat

38 g fiber, 45 g sugar

76 g protein

Page 8: Clean eating meal plans

7

Day 7

Breakfast – 2 scrambled eggs

1 slice whole wheat bread

1 tablespoon peanut butter

SNACK – Nonfat plain Greek yogurt with a drizzle of honey on top

Lunch – Sesame Soy Grilled Salmon

1 cup cooked green beans

SNACK – 1/2 cup carrots, 1/2 cup celery

1/4 cup hummus

Dinner – 20 Minute Chicken Creole

1 cup brown rice

1 cup skim milk

1690 calories

50 g fat, 14 g sat fat

28 g fiber, 43 g sugar

72 g protein

Page 9: Clean eating meal plans

8

WEEK 1 SHOPPING LIST

Produce Protein Dairy/Grains Misc

2 onions 9 eggs Butter Olive Oil

3 red bell peppers 6 ounces low-

sodium lunch meat

Light sour cream Salt

3 green peppers 1/2 lb lean beef

meatballs

3 Nonfat

Flavored Greek

yogurts

Pepper

4 tomatoes 2 cans low-sodium

chickpeas

Skim milk Mustard

1 bag baby carrots Peanut butter Cheddar cheese Low-sodium

pasta sauce

1 small watermelon 2 cans black eyed

peas

Whole wheat

bread

Cumin

1 cup broccoli 4 lb boneless

skinless chicken

breast

2 boxes whole

wheat pasta

Chili powder

2 medium apples Peanuts 1 cup dry oats Cayenne pepper

3 bananas Almonds Whole grain

crackers

Balsamic Vinegar

Celery 1 lean pork chop 1/2 cup brown

rice

Coffee

Page 10: Clean eating meal plans

9

Fresh parsley 2% string cheese 2 plain Greek

yogurts

BBQ sauce

Lettuce Tub of hummus Whole wheat

tortillas

Fresh salsa

Red grapes 8 ounces salmon Cornflake crumbs

3 medium potatoes Dry bread crumbs

Green onions Fruit jam

Collard greens Sesame oil

3 cups green beans Low-sodium soy

sauce

Garlic 14 ounce can of

tomatoes

Basil leaves Low-sodium chili

sauce

1.5 cups blueberries Crushed red

pepper

1 orange

1 lb strawberries (fresh

or frozen)

Page 11: Clean eating meal plans

10

WEEK 2 MEAL PLAN

Day 1

Breakfast – Whole wheat tortilla filled with 2 cooked egg whites (scrabbled), 1/2 avocado (sliced) and 1

tablespoon salsa

1 medium orange

SNACK - 1 ounce peanuts mixed with 1 ounce raisins

Lunch – 1 1/2 cups Walnut and Feta Whole Wheat Pasta Salad

1 medium peach

SNACK – 1 serving Fruit flavored Greek yogurt

Dinner - 4 ounces lean steak

Baked sweet potato

1 cup baked okra

1652 calories

70 g fat, 16 g sat fat

36 g fiber, 87 g sugar

79 g protein

Page 12: Clean eating meal plans

11

Day 2

Breakfast – “Breakfast Sandwich”

1 egg on two sliced whole wheat toast w/slice of 2% cheddar

1 banana (or one cup of another fruit)

SNACK - 3 cups popcorn with a sprinkle chili powder and garlic powder

Lunch - Leftover meal: 4 ounces lean steak from yesterday’s dinner

Baked sweet potato

1 cup baked okra

SNACK - 1 1/2 cup cantaloupe

Dinner - 1 1/4 cup Easy Turkey Chili

1 slice whole wheat toast with garlic and 1 tsp margarine

Side salad with 1 cup lettuce, 1/2 tomato, slices of cucumber, 1 tbsp vinaigrette

1690 calories

60 g fat, 17 g sat fat

37 g fiber, 73 g sugar

76 g protein

Page 13: Clean eating meal plans

12

Day 3

Breakfast – 1 whole wheat English muffin with 2 tablespoons peanut butter

1 cup cantaloupe

SNACK - 1 cup strawberries

1 ounce pistachios

Lunch - 1 1/2 cups leftover Walnut and Feta Pasta Salad (from day 1)

1 cup raw baby carrots

SNACK - 2 sticks light string cheese 6 whole wheat crackers

Dinner - Baked Fried chicken with Mixed Vegetables

1 medium baked sweet potato

1730 calories

55 g fat, 14 g sat fat

38 g fiber, 45 g sugar

84 g protein

Page 14: Clean eating meal plans

13

Day 4

Breakfast - 1 serving of Kashi Go Lean Cereal with skim milk and 2 tbsp chopped walnuts (you can add

a teaspoon of honey for sweetness)

1 cup blueberries

SNACK - 1 serving Fruit flavored Greek yogurt

Lunch - Leftover Baked Fried Chicken with Mixed Vegetables 1 medium apple

SNACK - 1 4 Ingredient Protein Bar

Dinner - Red Wine Encrusted Panko Tilapia

1 cup brown rice with Italian seasoning

1 cup cooked baby carrots

1700 calories

60 g fat, 16 g sat fat

39 g fiber, 67 g sugar

79 g protein

Page 15: Clean eating meal plans

14

Day 5

Breakfast – 1 whole wheat English muffin with 2 tablespoons peanut butter

1 banana

SNACK - 4 Ingredient Protein Bar

Lunch - Healthy Tuna Salad on 2 slices whole wheat bread

1 medium peach

1/2 cup sliced cucumber

SNACK - 3 cups popcorn with chili powder and garlic

Dinner - Grilled Chicken Parmesan

1 cup whole wheat pasta

1 cup cooked asparagus

1707 calories

57 g fat, 15 g sat fat

36 g fiber, 46 g sugar

100 g protein

Page 16: Clean eating meal plans

15

Day 6

Breakfast – 1 cup cooked oatmeal with skim milk and 2 tbsp chopped walnuts

1 cup sliced strawberries

SNACK - 1 cup sliced cantaloupe

1 ounce peanuts

Lunch - 1 cup leftover Easy Turkey Chili 6 whole grain crackers

1/2 cup celery sticks

SNACK - 2 ounces low sodium turkey with mustard (roll it up and dip in a little mustard)

1/2 cup celery sticks

Dinner - Leftover Red Wine Encrusted Panko Tilapia (from day 4)

1 medium baked potato w/1 tablespoon light sour cream 1 cup cooked asparagus

1720 calories

54 g fat, 17 g sat fat

39 g fiber, 49 g sugar

89 g protein

Page 17: Clean eating meal plans

16

Day 7

Breakfast – Whole wheat tortilla filled with 2 tablespoons peanut butter and 1/2 cup blueberries

1 serving of vanilla greek yogurt (lowest sugar content you can find)

SNACK - 4 Ingredient Protein Bar

Lunch - Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 teaspoons Dijon mustard, 2

slices onion)

1 cup sliced bell pepper

SNACK - 1 ounce peanuts mixed with 1 ounce raisins

Dinner - Leftover Grilled Chicken Parmesan (from day 5)

1 cup whole wheat pasta

1 cup cooked broccoli

1680 calories

55 g fat, 14 g sat fat

38 g fiber, 50 g sugar

94 g protein

Page 18: Clean eating meal plans

17

WEEK 2 SHOPPING LIST

Produce Protein Dairy/Grains Misc.

1 avocado 1 dozen eggs Whole wheat

tortillas

Salsa

1 orange 1 cup walnuts 2 boxes whole

wheat spiral

pasta

Olive oil

2 peaches 8 ounces lean

steak

1/2 cup feta

cheese

Red wine vinegar

1 red onion 4 ounces

peanuts

2 fruit flavored

Greek yogurts

Dijon mustard

1 1/2 cups baby

spinach

2% cheddar

cheese slices

1 loaf whole

wheat bread

Black pepper

1 head garlic 1 lb lean ground

turkey

Margarine Salt

3 sweet potatoes 1 can low-sodium

kidney beans

Whole wheat

English muffins

2 ounces raisins

2 cups okra 2 ounces

pistachios

Whole wheat

bread crumbs

28 ounce can

crushed

tomatoes

2 banana Peanut butter Whole wheat

crackers

Chili powder

1 onion 1 cup Parmesan

cheese

3 cups oats Paprika

1 cup lettuce 3 1/2 lbs chicken

breast

1/2 cup brown

rice

Oregano

1 tomato 2 sticks light

string cheese

Light sour cream Cayenne pepper

1 cantaloupe Skim milk 1 tablespoon

light mayo

Cumin

1 lb baby carrots 2 tablespoons

walnuts

Kashi Go Lean

Cereal

Popcorn kernels

Page 19: Clean eating meal plans

18

1 lb frozen mixed

vegetables

1 lb tilapia Garlic powder

1 lb strawberries 4 scoops all-

natural vanilla

protein powder

2 tablespoons

cornmeal

1 1/2 cups

blueberries

1 can tuna in

water

2 tablespoons

red wine

1 apple 1/2 cup cheddar

cheese

Onion powder

1 lemon 6 ounces low-

sodium turkey

Salt-free Italian

seasoning

1 cucumber Vanilla Greek

Yogurt

1 jar low-sodium

pasta sauce

1 head of celery Mustard

1 lb asparagus

2 bell peppers

1 potato

1 cup broccoli

Page 20: Clean eating meal plans

19

WEEK 3 MEAL PLAN

Day 1

Breakfast -2 egg omelet with 1 tablespoon cheddar

1 slice whole wheat toast

1/2 cup sliced strawberries

SNACK – 1 medium banana

Lunch – 2 cups Salad Nicoise (make recipe x 2)

4 ounces tuna steak

1 medium pear

SNACK – 6 ounce Greek yogurt- frozen

Dinner – Grilled Onion Burger (make 1/2 of recipe)

Whole Wheat Bun

1 slice tomato, large lettuce leaf, 2 slices onion

1 cup roasted green beans

1710 calories

56 g fat, 14 g sat fat

34 g fiber, 46 g sugar

76 g protein

Page 21: Clean eating meal plans

20

Day 2

Breakfast – 3/4 cup whole grain cereal

1 cup skim milk or soy milk

1/2 sliced banana

SNACK – 6 whole grain crackers

Lunch – Leftover grilled onion burger w/WW bun, tomato, lettuce, onion

1 cup raw baby carrots

SNACK – Sliced apple

2 tablespoons peanut butter

Dinner – 1 cup Southern Bean Soup

1 cup leftover Salad Nicoise

1680 calories

59 g fat, 16 g sat fat

36 g fiber, 50 g sugar

84 g protein

Page 22: Clean eating meal plans

21

Day 3

Breakfast – Nonfat Greek yogurt

1 cup fresh cherries

2 tablespoons chopped pecans

SNACK – 1 cup grapes

Lunch – PB&B: 2 slices whole wheat bread, 2 tablespoons PB, 1/2 sliced banana

1 cup celery sticks

SNACK – 1/2 cup cottage cheese

1/2 cup mango

Dinner – 4 ounces Grilled Chicken (make extra for Thurs lunch)

1 cup Whole Wheat Breaded Buffalo Cauliflower

1 cup roasted green beans

1670 calories

46 g fat, 13 g sat fat

41 g fiber, 55 g sugar

81 g protein

Page 23: Clean eating meal plans

22

Day 4

Breakfast – Mango Protein Smoothie

SNACK – 1 medium apple

1 ounce peanuts

Lunch – 1 cup leftover Southern Bean Soup

1 cup Fresh Vegetable Salad

SNACK – 6 whole grain crackers

1/4 cup hummus

Dinner – 4 ounces Healthy Meatloaf- make 1/2 recipe

3/4 cup roasted potatoes

1 cup cooked cauliflower

1710 calories

57 g fat, 17 g sat fat

37 g fiber, 48 g sugar

78 g protein

Page 24: Clean eating meal plans

23

Day 5

Breakfast – 1 serving Nonfat Greek yogurt

1/2 cup whole grain cereal

1/2 cup fresh cherries

SNACK – 1 cup strawberries

1 ounce dry roasted edamame

Lunch – 2 cups leftover Fresh Vegetable Salad

4 ounces cooked chicken

1 cup grapes

SNACK – 6 ounces Greek yogurt

Dinner – 1 1/2 cups Sausage, Potato and Kale Stew

1 slice whole wheat toast

1703 calories

51 g fat, 14 g sat fat

29 g fiber, 51 g sugar

81 g protein

Page 25: Clean eating meal plans

24

Day 6

Breakfast – 1 egg on a whole wheat English muffin

1 slice cheddar cheese

1 small kiwi

SNACK – 1 cup grapes

1/2 ounce pecans

Lunch – 1 1/2 cups leftover Sausage, Potato and Kale Stew

1/2 cup diced mango

SNACK – Chocolate Peanut Butter Smoothie

Dinner – 4 ounces cooked BBQ Pretzel Chicken

1 medium baked sweet potato

1 sliced tomato with Italian seasoning

1675 calories

54 g fat, 16 g sat fat

35 g fiber, 56 g sugar

87 g protein

Page 26: Clean eating meal plans

25

Day 7

Breakfast – 4 Banana Protein Pancakes

2 tablespoons peanut butter

SNACK – 1 ounce pecans

Medium apple

Lunch – 4 ounces cooked leftover BBQ pretzel chicken on salad

2 cups romaine lettuce, 1/2 tomato, 1/2 green pepper

2 tablespoons oil and vinegar dressing

1 slice whole wheat toast

SNACK – 6 ounces frozen Greek yogurt

Dinner – 4 ounces leftover Healthy Meatloaf

1 medium baked potato

1 cup cooked kale

1720 calories

59 g fat, 17 g sat fat

34 g fiber, 60 g sugar

91 g protein

Page 27: Clean eating meal plans

26

WEEK 3 SHOPPING LIST

Produce Protein Dairy/Grains Misc.

1 lb

strawberries

7 eggs Loaf of whole

wheat bread

Olives

4 medium

potatoes

1/4 cup

cheddar

cheese

Whole wheat

breadcrumbs

Apple cider

vinegar

6 medium

tomatoes

4 ounces

tuna steak

Whole wheat

hamburger

buns

Garlic

powder

3 cups green

beans

2 lbs 90%

lean

ground

beef

5- 6 ounce

containers of

Greek yogurt

Dijon

mustard

3 1/4 cup

romaine

lettuce

Peanut

butter

Box of whole

grain cereal

(< 200

calories, <12

g sugar, >3 g

fiber)

Black pepper

3 green

onions

1 lb mixed

dry beans

Skim milk 16 oz can

tomatoes

1 pear 1 lb lean,

low-sodium

ham

1/2 cup

barley

16 oz can

tomatoes

with green

chiles

3

onions

2.5 ounces

pecans

1 cup whole

wheat flour

1/3 cup hot

sauce

Page 28: Clean eating meal plans

27

1/4 cup basil

leaves

1 1/2 lbs

chicken

breast

1 tablespoon

butter

1 tablespoon

brown sugar

1 kiwi Bag of dry

roasted

edamame

3/4 cup

cottage

cheese

2

tablespoons

mustard

5 bananas 1/2 cup

vanilla

protein

powder

Skim milk 1/3 cup low-

sodium

ketchup

1 lb baby

carrots

1 ounce

peanuts

1 cup whole

wheat bread

crumbs

Large can

crushed

tomatoes

6 cloves garlic Hummus Whole grain

crackers

Low-sodium

BBQ sauce

3 apples 1 large

Turkey

sausage

Whole wheat

English

muffins

Italian

seasoning

1 1/2 cups

cherries

1 cup

cottage

cheese

1/2 cup

chocolate

milk

1/2 cup

coconut

water

1 head celery 1 1/2 cups

oats

1 tsp baking

powder

3 1/2 cups

grapes

1 tsp vanilla

extract

Head of

cauliflower

1 tsp

cinnamon

Page 29: Clean eating meal plans

28

2 mangos Olive oil

1 cup spinach

2 sweet

potatoes

3 green

peppers

1 cucumber

1/2 cup fresh

parsley

6 small yellow

potatoes

1 bunch kale

Page 30: Clean eating meal plans

29

4 DAY FUN WEEK MEAL PLAN

If you would like to continue on your clean eating journey, great! However, I have added this 4 day plan

as a treat to give you a break that is still quite healthy. By filling your plate with foods loaded with

nutrients but low in calories, you'll get all the fiber, essential fatty acids, vitamins and minerals you

need. You may also find yourself feeling satisfied on fewer calories. Here's a taste of what a 2,000-

calorie-a-day meal plan includes: (Incorporate exercise)

Day 1

Breakfast:

Spicy breakfast burrito (tortilla, scrambled egg, black beans and salsa)

1 cup orange juice

1 cup fat-free milk

Lunch:

A "deli special" roast beef or chicken sandwich on whole-grain bread (with lettuce, sauteed mushrooms,

part-skim mozzarella, and yellow mustard)

3/4 cup baked potato wedges

Dinner:

5-ounce broiled salmon (stuffed with bread crumbs, celery, and onions) served with rice and slivered

almonds

1/2 cup steamed broccoli

1 cup fat-free milk

SNACKS:

1 cup cantaloupe

Page 31: Clean eating meal plans

30

Day 2

Breakfast:

Cold cereal with raisins and fat-free milk

1 small banana

Slice of whole-wheat toast with margarine and jelly

Lunch:

Smoked turkey sandwich on whole-wheat pita bread (with romaine lettuce, tomato slices, salad

dressing and mustard)

1/2 cup apple slices

1 cup tomato juice

Dinner:

5-ounce grilled top loin steak

3/4 cup mashed potatoes

1/2 cup steamed carrots with honey

Whole-wheat dinner roll

1 cup fat-free milk

SNACKS:

1 cup low-fat yogurt with fruit

Page 32: Clean eating meal plans

31

Day 3

Breakfast:

Cooked oatmeal with raisins and margarine

1/2 cup fat-free milk

1 cup orange juice

Lunch:

"South-of-the-border" taco salad (tortilla chips, ground turkey, black beans, iceberg lettuce, tomato

slices, low-fat cheddar, salsa, avocado and lime juice)

1 unsweetened drink

Dinner:

Spinach lasagna with ricotta and mozzarella cheese

Whole-wheat dinner roll

One cup fat-free milk

SNACKS:

1/2-ounce dry-roasted almonds

1/4 cup pineapple

2 tablespoons raisins

Page 33: Clean eating meal plans

32

Day 4

Breakfast:

3 buckwheat pancakes with margarine and maple syrup

1/2 cup strawberries

3/4 cup honeydew melon

1/2 cup fat-free milk

Lunch:

Manhattan clam chowder

10 whole-wheat crackers

1 medium orange

1 cup fat-free milk

Dinner:

Asian veggie stir fry (with tofu, bok choy, bell peppers)

1 cup brown rice

1 cup lemon-flavored ice tea

SNACKS:

1 large banana

1 cup yogurt with fruit

1 ounce sunflower seeds

Page 34: Clean eating meal plans

33

CHECK OUT THESE GREAT MEAL PLAN RESOURCES

Below, you will find quick links to other monthly meal plans to help you

towards your new fit and healthy lifestyle. Enjoy!

1. eMeals provides monthly meal plans that are available for 50 different eating styles, like

Low Carb, Vegetarian, Slow Cooker Meals and of course Clean Eating.

http://www.emeals.com/?utm_medium=CJ&utm_source=7079960

2. Eathismuch.com Free meal planning site is http://www.eatthismuch.com/

3. Eating Well has a lot of great meal plans with different amounts of calories

http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans

4. Good Housekeeping’s 1300 calorie meal plans (this is for those asking about 1200

calorie plans) http://www.goodhousekeeping.com/health/diet-plans/diet-tasty-low-cal-

hammock-0403

5. The Gracious Pantry has great free clean eating meal plans

http://www.thegraciouspantry.com/daily-menus/

6. 100 Days of Real Food’s plans http://www.100daysofrealfood.com/our-free-meal-plans/

Page 35: Clean eating meal plans

34

Please refer to this simple plate as a chart to help you plan healthier meals. Diets don’t work

for everyone. But, if you practice small changes, healthy eating, and a positive mindset-

everything will balance out for your good. –Lela Thomas (Blogger)