Clean Eating Meal Plan

This week I want to introduce you to the wonders of POWER COOKING! This does not mean
that you need to dress up in Super Hero costumes while you’re cooking, although, come to
think of it..it’s not a bad idea! Seriously though, what this means is simply setting aside some
time once a week, usually on Sunday, and prepping some food in one chunk to save you both
time and money in the coming week.
I’m also going to introduce you to two of my favorite packaged, but Clean Eating approved,
snacks. The first one is Fage yogurt. I’ll bet you just read FAGE, like CAGE, which is pretty
much how everyone says it, but technically, it’s pronounced ‘Fah-yay’. No matter how you
pronounce it though, it’s really, really good and far and away better than your traditional Yoplait
variety yogurt. Here’s why…

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My favorite is the 2% as the consistency is creamier and the healthy fats are important to
balancing your diet and keeping you feeling full longer. I love all the flavors except honey,
if I go that route I use plain and add my own local honey, which is divine. 🙂
I use the plain yogurt to replace anything like sour cream or mayonnaise. Of course, you
can also just use plain and add your own fruit. Check out http://www.fage.com for TONS of
great ideas and recipes. You should be able to find it at your local grocery store or Trader
Joe’s. Chobani is another great choice.

My Second favorite ‘cheat’ snack is the Lara Bar. I keep these around as emergency foods,
take them when traveling etc. There are many great flavors but the Peanut Butter Chocolate
Chip is just absolutely awesome. 🙂

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The key thing about pre-packed snacks like these is to learn to look at the labels. I know a lot
of you don’t like label looking, but here’s the thing. All you have to do is look really quick…if the
list is very long and/or contains words you can’t pronounce…it’s not ‘clean’.
Ok, so on to POWER COOKING!
There are many things you can POWER COOK to save time and money, but we are keeping
this SIMPLE so let’s just start with THREE. These are staple items that you should always
have on hand. No more finding yourself at meal time and having no time to make anything
healthy!! We will start with…..

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Brown Rice- Brown rice takes 40-50 minutes to cook, so on a busy weeknight this is usually a
killer. Cook a big batch over the weekend and just keep it in the fridge to simply re-heat and
serve.
Recipe: Follow package directions for largest batch.

Chicken Breasts- Deli meats are expensive and usually have added ingredients as a
preservative to prevent spoiling. Grill and dice your chicken over the weekend, and keep it in
the fridge to add to SO many things. With eggs, on a salad, in a wrap, tacos, etc. etc.

Recipe: Marinade in the Creamy Garlic dressing from last week or balsamic dressing
from this week. Or, just season with olive oil, Sea Salt, pepper and 21 Seasoning Salute or
your favorite herbal seasoning. Internal temp should always be 165 degrees
Method 1: BBQ: 10-15 min per side
Method 2: BROIL: 6 inches from heat source, 10 min each side
Balsamic DressingIngredients:
3/4 Cup Quality Olive Oil
3/4 Cup Quality Balsamic Vinegar (quality is key here. otherwise, cut down to 1/2 cup)
1 Clove garlic, crushed
1/2 tsp dried oregano
2 tsp Dijon mustard (add 1 more if vinegar taste is too strong for you)
1 pinch salt
1 pinch pepper
Combine ingredients in blender and blend thoroughly. Store in airtight container in refrigerator.

 

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Vegan Chai Cocoa
1 Scoop Vegan Chocolate
Shakeology
1 cup cooled chai tea
2 tsp. honey
Ice (to taste)

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Tropical Breeze

1 Scoop Tropical Shakeology

1 cup coconut milk beverage (carton variety)

1/2 cup sliced strawberries

1 small orange, peeled, chopped

1/2 medium banana

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Greenberry Blues Buster

1 scoop Greenberry Shakeology

1/2 cup frozen blueberries

1/4 cup fresh orange juice

1 Tbsp. plain greek yogurt

2 tsp honey

3/4 cup of water

Ice to taste

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Vanilla Neapolitan

1 scoop Vanilla Shakeology

1 cup water

½ cup fresh or frozen strawberries

2 tsp. unsweetened cocoa

½ cup ice (add more to taste)

Chocolate Thin Mint Treat

1 scoop Chocolate Shakeology

1-1/2 cups cold water

3 to 4 drops peppermint extract

Ice to taste

 

BREAKFAST: Oatmeal!!

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If I could only choose one source of complex, starchy carbohydrates for a fat loss program, this would be it!

Oatmeal is the one carbohydrate food that virtually 100% of all bodybuilders and fitness models eat on a daily basis.
What makes it so great? Well, although it’s a starchy carbohydrate, oatmeal has a nice balance between carbs, protein and good fat. A half a cup contains 3 grams of fat, 27 grams of carbs and 5 grams of protein. The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released carb – exactly what you’re looking for when you want to get lean.

Make sure you choose the all-natural oats; either old-fashioned oats (such as Quaker) or the quick oats. Stay away from the sweetened and or flavored oatmeal packets. Oatmeal is delicious with natural (sugar free) applesauce and cinnamon. Or, try some crushed walnuts or flaxseeds in your morning oats, which will give your “porridge” a nice crunchy texture while adding those desirable “good fats” we all need. For a complete meal, add a scoop of protein powder or serve with an egg.

Recipe:
1/2 Cup uncooked whole oats, follow package directions

Add:
1 tbl. raisins or 1/4 cup fresh fruit
Cinnamon to taste (I like A LOT)
Splash of milk or milk alternative
1/4 Cup Natural applesauce (no sugar added) OR 1 tbl PURE Maple Syrup

LUNCH
Chicken Wrap
1 Whole Grain Tortilla (no ‘enriched wheat flour’)
1/2 cup diced cooked chicken
Lettuce
1/8 Avocado
Tomato and other veggies (optional)
1 tbl. Creamy Garlic Dressing or 2 tsp olive oil +1-2 tsp balsamic vinegar
ALT: To go gluten free you can use corn tortillas or wrap in large lettuce leaf with 1/4 cup brown
rice.

DINNERS

Lemon Garlic Fish:

4 oz cod, mahi mahi or tilapia
1/2 tsp olive oil
1/2 clove garlic, minced
Lemon juice, squeezed over top
Black Pepper, to taste
Bake in 400 degree oven for 20 minutes or until fish flakes easily

Serve with:
2 cups spinach, sauteed in 1/2 tsp olive oil

And:
1/2 cup cooked brown rice
1 tsp Pine nuts

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Quesadillas:
2 corn tortillas
1 oz shredded all natural cheese (enough to cover tortilla)
1/4 cup diced chicken (room temp or heat first in skillet)
Greek Yogurt
Salsa (no sugar added)
Side Salad
Directions:
1. Heat 2 skillets and spray lightly with oil.
2. Place 1 tortilla in each pan and warm slightly.
3. Add cheese and chicken to one. Flip other tortilla til warmed through then place atop other
tortilla.
4. Turn once or twice in pan. Remove and cut into sections.
Serve with Salad and large dollop of Greek Yogurt and Salsa.

Chicken Apple Skewers
• 2/3 cup balsamic vinegar
• 1/4 cup maple syrup
• 1/3 cup freshly squeezed orange juice , (about 1 medium orange)
• 3 garlic cloves, smashed
• 2 tablespoons olive oil, (extra virgin)
• 1 1/2 pound boneless, center cut, lamb chops, about 1-2 inches thick
• 1 green apple, cut into 1 inch chunks
• 1 red onion, cut into 1-inch chunks
• bamboo or metal skewers
• 1 pinch salt and pepper
• Brown Rice (1/2 cup serving size)

1. Measure vinegar, maple syrup, orange juice, garlic, olive oil, salt and pepper into a large ziptop
bag. Seal and shake to combine. Cut the chops into 1 1/2 inch cubes and add to the
bag, seal and refrigerate for 1 hour or up to one day.
2. Soak bamboo skewers in water for 30 minutes. Remove meat from the marinade, and place
the marinade, minus the garlic, in a small saucepan. Heat the marinade to boiling and boil
until slightly thickened and reduced by half, about 5-7 minutes. Reserve.
3. Skewer the meat, along with the apples and onions and sprinkle with salt and pepper. Heat a
grill pan (or your broiler) to medium high. Drizzle pan with a little oil to keep the skewers
from sticking. Place the skewers on the pan and grill for 4 minutes. Turn them a quarter of
the way around and grill another 4 minutes. Finish grilling the remaining two sides for 4
minutes each, grilling the skewers for a total of 16 minutes. If using your broiler, broil for
about 10 minutes total, flipping once. Do not overcook the meat, or it will become tough.

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Chicken and Black Bean Soup

This soup is ready almost as soon as you open the can. It can be made with or without the
chicken.
• 3 tablespoons olive oil
• 1 onion, finely diced
• 3 cloves garlic, peeled and finely chopped
• 1 teaspoon each paprika (ideally smoked) and chili powder
• 1 8-ounce can tomato sauce
• Juice of half an orange
• 4 15-ounce cans black beans, drained
• 3 cups chicken broth or water
• salt
• for garnish: greek yogurt, diced avocado, chopped white onion, lime wedges, and toasted
pepitas (green pumpkin seeds)
Directions
1. Heat the oil in a soup pot and sauté the onion over medium heat until it’s translucent,
around 5 minutes.
2. Add the garlic and the spices and sauté another half a minute, until the pot is fragrant,
then add the chicken, tomato sauce and orange juice and bring to a simmer.
3. Add the beans and broth or water, along with salt to taste, and bring back to a boil, then
turn the heat to low and simmer 15 minutes.
4. Use a potato masher or hand blender to puree some of the soup, then taste for salt and
add more broth or water if the soup is too thick.
5. Serve with the garnishes and green salad.

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STEAK AND ARUGULA SALAD W/BAKED SWEET POTATO

(serves 2)

Ingredients:

• 6 ounces top sirloin

• 4 cups arugula (or other mixed dark greens)

• 1/2 pint cherry tomatoes, halved

• 1/2 cup canned artichoke hearts, drained

• 2 tablespoons balsamic vinaigrette

• 2 sweet potatoes (or yams)

Directions:

1. Preheat oven to 400. Wash sweet potatoes and pierce with fork. Bake 40 minutes.

2. Meanwhile, season steak with salt, cracked pepper and garlic powder. Grill or broil steak until done, approximately 7 to 10 minutes on each side. Let rest 5 minutes and cut into thin slices.

3. Toss together the arugula tomatoes, and artichoke hearts and arrange on plates.

Top with the steak and drizzle with balsamic vinaigrette.

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BBQ Chicken, Red Potato ‘Fries’ and Grilled Veggies (serves 4)

Hint: Double or triple chicken to make extra for next week!! POWER COOK!)

Ingredients:

4 Chicken breasts, marinated in balsamic dressing

3 Peppers, Red, Orange and Yellow (or all red, whatever..)

2 Medium Zucchini 1 tbl olive oil salt, pepper (to taste)

Directions: Chicken and Peppers

1. BBQ or BROIL chicken (remember the directions from top of guide)

2. Cut zucchini into 1/2 in rounds. Cut out stems from peppers and clean out seeds and white bits. Cut into 1 1/2 in strips and toss all with olive oil, salt and pepper.

3. Place peppers directly on grill or make a medium sized ‘bowl’ out of tin foil and fill with peppers.

4. Place on grill and turn occasionally.

Cook until crisp tender.

Directions:

Red Potatoes – Cut potatoes into quarters and toss with 2 tbl olive oil,

21 Seasoning Salute (or other herbal seasoning) garlic,

salt and pepper.

Bake in preheated 425 degree oven for 20-25 minutes.

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2 thoughts on “Clean Eating Meal Plan

  1. These are great!! Thanks for the ideas. I think I want to change to Vegan Shakeology do I just go in and change it? I don’t do well with milk and I noticed milk is in the one I’m using.

    Sent from my iPhone

    >

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