FREE 7 Day Clean Eating Meal Plan

 

This is my personal meal plan.  If you have specific dietary needs I encourage you to ask me further questions or consult with a medical professional.

Reminders:

  1. You are free to switch out veggies to ones that are more your taste.  Try to stick to green ones though.  😉
  2. You might also choose to have quinoa for your ‘oatmeal’ if you need to avoid oats.  That’s fine too.
  3. You should be eating 5 times per day.  3 main meals and two snacks.
  4. You need to drink half your body weight in water per day!! Aim for 1/3 before noon, 1/3 after noon, and the rest in the EARLY evening so you aren’t up all night lol!
  5. Do not drink water during meal times.  Stop about 10 minutes before and resume after about 30 minutes after.
  6.  I suggest ‘power cooking’ about 3 chicken breasts on SUNDAYS.  Keep them diced and ready to add to scrambles or salads.
  7. Limit your caffeine to coffee or tea only, preferably served BLACK. If you MUST put stuff in your coffee/tea limit it to just a splash of something like unsweetened almond milk or coconut milk. NO FAKE FLAVORED CREAMERS OR SYRUPS. IF you also need to sweeten it, your best choice is stevia. No refined sugars or artificial sweeteners. This is a CLEAN eating challenge 😉

DAY 1:

Pre-Breakfast

8 oz room temp water with a TINY TINY dusting of pink salt (preferred) or sea salt plus a tablespoon or two of lemon (fresh only) as a detox. If you can’t handle the lemon/salt just do plain water!

Breakfast

1 serving oatmeal (1/4 cup uncooked): season with stevia, cinnamon or pumpkin pie spice and mix with 1 tsp Kerrygold butter. A splash of unsweetened milk alternative is also fine.

Egg white scramble:  Dice and sauté about 6 mushroom slices in 1 tsp butter. After 2-3 minutes add in the spinach and let it wilt slightly. Lightly season with sea salt, pepper, garlic powder and mustard powder (optional). Pour in 1/2 cup egg whites and stir occasionally to scramble.   *Feel free to use whatever herbs and spices you like. 🙂

WATER

Snack

2 celery stalks spread with 1 tbl almond butter

WATER

Lunch

Big Salad: 1 cup spinach and 1 1/2 cups mixed greens, shredded (or diced) carrots, 4 oz diced chicken breast, any additional veggies that you would enjoy!  Toss with Creamy Dijon Dressing from this challenge or mix up 1 Tbl olive oil, 1 t/l balsamic vinegar, sea salt, pepper and garlic powder.  

1 apple

WATER

Snack

raw carrots, 1/2 cup

1 light mozzarella cheese stick OR 1 slice nitrate free deli meat (ham is my favorite).

WATER

Dinner

Hint: You can power cook a few sweet potatoes in advance so that they are ready when you are.  Otherwise, you’ll need about 40 minutes to bake the potato in the oven so be sure to plan it out! I like to just have them ready and serve them like mashed potatoes with a tsp of butter and cinnamon!

Salmon: 1 salmon filet (about 5-6 oz).  Heat saute pan over medium heat. Coat filet lightly with olive oil and place in pan, skin side down.  Season immediately with 1/2 tsp ginger powder and a sprinkling of pink or sea salt, pepper and garlic powder.  Cook about 3-4 minutes then flip with spatula and cook additional 3-4 minutes or until fish feels firm to the touch and skin is crisp.  Hint: Overcooking will make it dry!

Zucchini:  You can actually cook these in the same pan as the salmon as they take about the same amount of time and heat.  Simply slice the zucchini to about 1/4″ rounds and sauté in 1 tsp olive oil or butter and season with garlic powder, sea salt and pepper.  Easy!

Sweet Potato: Serve with 1/2 cup cooked sweet potato

WATER (but not too much or you’ll be up all night in the bathroom! Do your best to only need about 8 oz in the evening to round out the day).

DAY 2:

Pre-Breakfast

6-8 oz lukewarm (slightly warm, not hot or cold) water with a sprinkle of pink salt (preferred) or sea salt plus the juice of about half a lemon.

Breakfast

Quinoa Turkey Egg White Scramble:  Dice and sauté about 6 mushroom slices and 2 oz ground turkey breasts in 2 tsp butter or olive oil. After 1-2 minutes add in a large handful of raw spinach and 1/4 cup quinoa.  Let the spinach wilt slightly. Pour in the egg whites and lightly season with sea salt, pepper, garlic powder and mustard powder (optional).  *Feel free to use whatever herbs and spices you like. You can also add in additional veggies 🙂

WATER

Snack

2 celery stalks spread with 1 tbl almond butter

WATER

Lunch

Big Salad: 1 cup spinach and 1 1/2 cups mixed greens, shredded (or diced) carrots, 4 oz diced chicken breast, any additional veggies that you would enjoy!  Toss with Creamy Dijon Dressing from this challenge or mix up 1 Tbl olive oil, 1 tbl balsamic vinegar, sea salt, pepper and garlic powder.  

1 apple

WATER

Snack

Fage Yogurt

WATER

Dinner

Ground Beef Stew (This will serve 4): Brown 1 onion and 1 lb lean ground beef (organic if possible).  You shouldn’t need to add oil.  Drain excess fat.  Add 2-3 sliced celery stalks, 1 cup chopped carrots, 1 cup sliced mushrooms and continue to sauté briefly with 1 tsp of the following suggested seasonings (use whatever you like): sea salt, pepper, garlic powder, basil, and parsley. Add 1 can (14.5 oz) diced stewed tomatoes (run it through the blender first if you or your family don’t like chunks) and 2 cups (32 oz) of low sodium beef or vegetable broth.  Bring to a boil, add 2 cups chunked new potatoes and reduce to high simmer for about 30 minutes or until veggies are fork tender.  *My hubby likes to add red pepper flakes to his-try it if you like spicy! **Save 1 serving if possible for lunch or dinner tomorrow!!

WATER (but not too much or you’ll be up all night in the bathroom! Do your best to only need about 8 oz in the evening to round out the day).

DAY 3:

Reminders:

  1. An acceptable sweetener for this challenge is Stevia. You might like to add this to your oatmeal. There are other sweeteners that are ‘clean eating’ approved, but this is the only one that is BOTH ‘clean eating approved AND calorie free which is what we need for the purpose of this challenge.  
  2. The salt in your water should be PINK or Himalayan salt.  The reason for this is the number of vital minerals in this salt that others don’t have.  But it shouldn’t be enough that you can taste it really. Just one little ‘dusting’ or tiny pinch will do.
  3. Keep drinking half your body weight in water per day!!  
  4.  Be proud of what you are doing!

Pre-Breakfast

6-8 oz lukewarm (slightly warm, not hot or cold) water with a sprinkle of pink salt (preferred) or sea salt plus the juice of about half a lemon.

Breakfast

1 serving oatmeal (1/4 cup uncooked): season with cinnamon or pumpkin pie spice and mix with 1 tsp Kerrygold butter.  If you’d like to add a little sweet to your oatmeal, you can use Stevia. Remember that a TINY BIT goes a looooong way. 🙂

Egg white scramble:  Dice and sauté about 6 mushroom slices in 1 tsp butter. After 2-3 minutes add in the spinach and let it wilt slightly. Lightly season with sea salt, pepper, garlic powder and mustard powder (optional). Pour in 1/2 cup egg whites and stir occasionally to scramble.   *Feel free to use whatever herbs and spices you like. 🙂

WATER

Snack

2 celery stalks spread with 1 tbl almond butter

WATER

Lunch

Leftover Ground Beef Stew

OR

Big Salad: 1 cup spinach and 1 1/2 cups mixed greens, shredded (or diced) carrots, 4 oz diced chicken breast, any additional veggies that you would enjoy!  Toss with Creamy Dijon Dressing from this challenge or mix up 1 Tbl olive oil, 1 tbl balsamic vinegar, sea salt, pepper and garlic powder.  Mix in 1/4 cup quinoa or brown rice to your salad.

WATER

Snack

1 apple + string cheese OR 2 oz turkey, chicken or nitrate free ham

WATER

Dinner

Leftover Ground Beef Stew if you didn’t have it at lunch

OR

Stovetop Chicken Breast:

  1. Heat a skillet over medium heat and add 1 tbl olive oil.  
  2. Dice and add 1/3 cup of the following:  onion, celery, carrot.
  3. While the veggies soften a little (about 3-4 minutes), cut a 4 oz chicken breast into small cubes (about 1/2-3/4 in.)
  4. Add chicken to veggies in skillet and continue cooking, being sure to turn chicken to cook all sides.  
  5. Add 1/2 cup diced zucchini and a handful of diced or sliced mushrooms.
  6. Season lightly with sea salt, pepper and garlic powder (not garlic salt).  
  7. Continue to cook, stirring and turning until chicken is cooked through, about 3-4 more minutes. (hint: cut a thicker chicken piece in half to check.  Do not overcook.)  

Option 1: If you are very hungry, or just want to try it, this is great served on a bed of raw spinach.

Option 2: If you are at your goal weight and working out intensely, serve over 1/2 cup cooked brown rice or 1/4 cup cooked quinoa or 1/2 cup of sweet potato.

WATER (but not too much or you’ll be up all night in the bathroom! Do your best to only need about 8 oz in the evening to round out the day).

DAY 4:

Reminders:

  1. Keep drinking half for body weight of water per day!!
  2. Do not drink water during meal times.  If you MUST have something to wash down your food or take supplements, keep it to under an ounce.  Stop about 10 minutes before and resume after about 30 minutes after.
  3.  Remember to POWER COOK.  Have your brown rice and/or quinoa, sweet potatoes and chicken breasts prepped and ready to grab!
  4.  If you would like to start incorporating an additional fitness program, beginning level to advanced, just ask me! I’d be happy to make some suggestions!

Pre-Breakfast

6-8 oz lukewarm (slightly warm, not hot or cold) water with a dusting of pink salt (very little!) plus the juice of about half a lemon.

Breakfast

Quinoa Pilaf with an Egg:  Dice and sauté about 6 mushroom slices and 2 oz ground turkey breast in 1 tsp butter or olive oil in a non-stick pan. NOTE: SET ONE OZ (HALF) OF TURKEY ASIDE FOR YOUR SNACK. After 1-2 minutes add in a large handful of raw spinach and 1/4 cup quinoa.  Let the spinach wilt slightly. Lightly season with sea salt, pepper, garlic powder and mustard powder (*Feel free to use whatever herbs and spices you like. You can also add in additional veggies 🙂

In the same pan, fry one egg “over easy” or “over medium” (so the whites are cooked but the yolk is still loose.)  

Put egg on top of pilaf and serve, letting the yolk mix with the pilaf.  🙂

WATER

Snack

Spread 2 tbl hummus on one large lettuce leaf and topped with 1 oz. cooked ground turkey (or other meat)

-OR-

Cut zucchini into sticks and dip into 2 tbl hummus.  Serve with 1 oz diced chicken or other meat.

WATER

Lunch

Big Salad: 1 cup spinach and 1 1/2 cups mixed greens, shredded (or diced) carrots, 4 oz diced chicken breast, any additional veggies that you would enjoy!  Toss with Creamy Dijon Dressing from this challenge or mix up 1 Tbl olive oil, 1 tbl balsamic vinegar, sea salt, pepper and garlic powder.  If you have them, you can add 2 tsp of sesame seeds, chopped almonds or walnuts.

WATER

Snack

1 apple and 1 Tbl. almond butter

WATER

Dinner

Salmon: 1 salmon filet (about 5-6 oz).  Heat sauté pan over medium heat. Coat filet lightly with olive oil and place in pan, skin side down.  Season immediately with 1/2 tsp ginger powder and a sprinkling of pink or sea salt, pepper and garlic powder.  Cook about 3-4 minutes then flip with spatula and cook additional 3-4 minutes or until fish feels firm to the touch and skin is crisp.  Hint: Overcooking will make it dry!

Zucchini:  You can actually cook these in the same pan as the salmon as they take about the same amount of time and heat.  Simply slice the zucchini to about 1/4″ rounds and sauté in 1 tsp olive oil or butter and season with garlic powder, sea salt and pepper.  Easy!

-OR-

If you are a high performance athlete have a sweet potato instead.

Sauteed Spinach: Heat skillet over medium heat and add 2 tsp olive oil, coconut oil or organic pure butter (no margarines or spreads!).  Wilt and season lightly with a dusting of sea salt, pepper and garlic powder.  Very little salt!

WATER (but not too much or you’ll be up all night in the bathroom! Do your best to only need about 8 oz in the evening to round out the day).

DAY 5:

Pre-Breakfast

6-8 oz lukewarm (slightly warm, not hot or cold) water with a dusting of pink salt (very little!) plus the juice of about half a lemon.

Breakfast

Turkey Egg Scramble:  Dice and sauté about 6 mushroom slices and 2 oz ground turkey breast in 1 tsp butter or olive oil in a non-stick pan. After 1-2 minutes add in a large handful of raw spinach and 1/4 cup diced zucchini.  Let the spinach wilt slightly. Add 1/3 cup egg whites and stir slowly until cooked through.  Lightly season with sea salt, pepper, garlic powder and mustard powder (*Feel free to use whatever herbs and spices you like. You can also add in additional veggies 🙂

‘Baked Apple’:  Melt 1/2 tsp organic pure butter (Kerrygold Unsalted is my favorite) in a skillet over medium heat.  Dice half of an apple, leaving the skin on, and add to skillet. Sautee for 1 minute, stirring and flipping the apples to coat in butter.  Sprinkle with cinnamon to taste.  Continue sautéing another 2 minutes or so.  The apples should JUST start to get soft, but still be crisp in the center.

*If you don’t have time to cook the apple, eating it raw is just fine too 🙂

WATER

Snack

Spread 2 tbl hummus on one large lettuce leaf and topped with 1 oz. cooked ground turkey (or other meat)

-OR-

Cut zucchini into sticks and dip into 2 tbl hummus.  Serve with 1 oz diced chicken or other meat.

WATER

Lunch

Quinoa Salad: In a bowl, combine 1/4 cup cooked quinoa, 1 diced celery stalk, 1 1/2 Tbls chopped olives and half a can ( 2.5 oz) of canned salmon, tuna or chicken.  Mix well adding 2 tsp high grade olive oil, 2-3 tsp apple cider vinegar, and season with pink or sea salt, pepper, garlic powder, ginger powder and mustard powder.  I like a little extra mustard powder for some real kick and a little squeeze of lemon is nice too. 🙂  

Serve over a bed of raw spinach.

WATER

Snack

2 celery stalks and 1 Tbl. almond butter

WATER

Dinner

Stovetop Chicken Breast:

  1. Heat a skillet over medium heat and add 1 tbl olive oil.  
  2. Dice and add 1/3 cup of the following:  onion, celery, carrot.
  3. While the veggies soften a little (about 3-4 minutes), cut a 4 oz chicken breast into small cubes (about 1/2-3/4 in.)
  4. Add chicken to veggies in skillet and continue cooking, being sure to turn chicken to cook all sides.  
  5. Add 1/2 cup diced zucchini and a handful of diced or sliced mushrooms.
  6. Season lightly with sea salt, pepper and garlic powder (not garlic salt).  
  7. Continue to cook, stirring and turning until chicken is cooked through, about 3-4 more minutes. (hint: cut a thicker chicken piece in half to check.  Do not overcook.)  

Option 1: If you are very hungry, or just want to try it, this is great served on a bed of raw spinach.

Option 2: If you are at your goal weight and working out intensely, serve over 1/2 cup cooked brown rice or 1/4 cup cooked quinoa.

WATER (but not too much or you’ll be up all night in the bathroom! Do your best to only need about 8 oz in the evening to round out the day).

DAY 6:

Reminders:

  1. Today I want you to start taking off on your own a little bit.  See the meal plan for DAY 2.  Today will be the same, and if you want to follow it exactly that is FINE!  BUT, if you want, you can also replace any of the meals from the first 5 days and start learning to make substitutions for what works best for you.  Good luck, I know you can do it! 🙂
  2. Watch the serving size of quinoa.  1 serving= 1/4 cooked quinoa.
  3. Keep drinking your 60 oz of water per day!!  Aim for 20 oz before noon, 20 ounces after noon, 10 ounces in the early evening and 10 ounces in the late evening.
  4.  Remember to POWER COOK.  Have your brown rice and/or quinoa, sweet potatoes and chicken breasts prepped and ready to grab!

DAY 7:

Reminders:

  1. This is your final meal plan! Hopefully you’ve learned lots, enjoyed the meals, and realized that clean eating doesn’t have to be too difficult.  As you continue on your journey, keep following the clean eating principles and you will do great! Good luck, I know you can do it! 🙂
  2. Keep drinking your 60 oz of water per day!!  Aim for 20 oz before noon, 20 ounces after noon, 10 ounces in the early evening and 10 ounces in the late evening.
  3. Remember to POWER COOK.  Have your brown rice and/or quinoa, sweet potatoes and chicken breasts prepped and ready to grab!
  4. Incorporating Shakeology is the best way to simplify your diet plan, keep your clean eating principles (Shakeo is pure natural food, not chemical soup) and get a tasty treat during the day.  This is the main way I satisfy my sweet tooth without breaking the rules!  
  5.  If you want to be added to my client base it’s free! If you don’t already have a Beachbody coach you are working with, just click this link! http://bit.ly/kaileyheglefitness

Pre-Breakfast

6-8 oz lukewarm (slightly warm, not hot or cold) water with a sprinkle of pink salt (preferred) or sea salt plus the juice of about half a lemon.

Breakfast

1 serving oatmeal (1/4 cup uncooked): season with cinnamon or pumpkin pie spice and mix with 1 tsp Kerrygold butter

Egg white scramble:  Dice and sauté about 6 mushroom slices in 1 tsp butter. After 2-3 minutes add in the spinach and let it wilt slightly. Lightly season with sea salt, pepper, garlic powder and mustard powder (optional). Pour in 1/2 cup egg whites and stir occasionally to scramble.   *Feel free to use whatever herbs and spices you like. 🙂

WATER

Snack

2 celery stalks spread with 1 tbl almond butter

WATER

Lunch

Big Salad: 1 cup spinach and 1 1/2 cups mixed greens, shredded (or diced) carrots, 4 oz diced chicken breast, any additional veggies that you would enjoy!  Toss with Creamy Dijon Dressing from this challenge or mix up 1 Tbl olive oil, 1 tbl balsamic vinegar, sea salt, pepper and garlic powder.  

1 apple

WATER

Snack

Hummus and turkey on lettuce leaf

WATER

Dinner

Hint: You can power cook a few sweet potatoes in advance so that they are ready when you are.  Otherwise, you’ll need about 40 minutes to bake the potato in the oven so be sure to plan it out! I like to just have them ready and serve them like mashed potatoes with a tsp of butter and cinnamon!

Salmon: 1 salmon filet (about 5-6 oz).  Heat sauté pan over medium heat. Coat filet lightly with olive oil and place in pan, skin side down.  Season immediately with 1/2 tsp ginger powder and a sprinkling of pink or sea salt, pepper and garlic powder.  Cook about 3-4 minutes then flip with spatula and cook additional 3-4 minutes or until fish feels firm to the touch and skin is crisp.  Hint: Overcooking will make it dry!

Zucchini:  You can actually cook these in the same pan as the salmon as they take about the same amount of time and heat.  Simply slice the zucchini to about 1/4″ rounds and sauté in 1 tsp olive oil or butter and season with garlic powder, sea salt and pepper.  Easy!

WATER (but not too much or you’ll be up all night in the bathroom! Do your best to only need about 8 oz in the evening to round out the day).

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