[headline_cufon_font_centered color=”#000000″] 7 Day Clean Eating Plan [/headline_cufon_font_centered]
This eating plan is a guide only, you should always check with your doctor or local dietician if you have specific nutritional requirements or medical condition.
Thanks for taking the time to check out The Clean Eating MealPlan healthy eating plan you won’t be disappointed.
What’s included With This Guide?
The Clean Eating Guide includes
- 30 clean eating recipes
- Shopping list for Coles or Woolworths with picture
- 7 day flexible meal plan
- And a Seasonal Fruit and Veg Chart
Now on to the Clean Eating Guide
People these days have so much trouble and are so out of touch with what they should eat, it drives them to despair, and with good reason. There is so much info out there to dig through; trying to come up with a clear idea of what to eat is enough to drive anyone crazy.
So hopefully this eating clean plan will help clear some things up and get you on the way to the body you’d really love to have.
Before we get to the diet plan there are some more things you’re going to need to do to make sure you make the most of this plan:
- Get a Food Dairy (just a note book or a regular diary) and record all the things you eat and have been eating, you’ll be surprised
- Plan to shop at least 1-2 times per week (so you can get fresh food)
- Try and find an organic butcher or at least grass fed meats
- Plan your week’s worth of meals 7 days in advance
- Make sure you get plenty of sleep and be asleep by 10.30pm every night
- If you’re not already exercising, start now it is a must.
Don’t worry if things aren’t perfect the first week it will take a bit of time to really change your routine. Your food diary will help notice patterns and areas where you’re having trouble with.
So long as you use the right foods you should be ok.
This Plan is broken down to include:
- A shopping list with pictures so you know what to look for, I use Woolworths mostly but Coles has everything as well
- And then the day by day meal plans
- Individual Recipes to help you cook and prepare the individual meals
- And the seasonal fruit and veg chart to help pick the best food through the year
Ok so you’ve got everything ready to go; now some clean eating rules:
- Avoid gluten (unless you can tolerate)
- Avoid dairy (unless you can tolerate)
- Drink either Evian, Fiji, or other high quality water daily (or at least filtered)
- Drink at least 1-1.5 litters of water everyday
- Avoid Sugar from processed foods (not fruit) and DO NOT FEAR FAT
- Eat smaller more regular meals
- Don’t eat a massive dinner
- If it’s more dead than you, don’t eat it (long shelf life, processed, refined foods)
- Organic and fresh food is king, (chemical and pesticide free)
- Avoid processed foods, additives, chemicals and preservatives (they’re bad)
- Read food labels, if in doubt avoid it. Or Google it.
[headline_cufon_font_centered color=”#000000″]Download The 7 Day Clean Eating Plan as a PDF file for easy Access Later Below[/headline_cufon_font_centered]
Quarter of a water melon
Honey dew or rockmelon
Any in season fruit
Peal the skin off all your selected fruits, discard all the seeds and inedible parts of the fruits, chop all the fruits into roughly the same size pieces and add to a bowl serve ready to eat or pre pack into snack size portions
5 rice crackers with 2-3 tbsp organic hummus or half an avocado as a spread
Keep the rice crackers at work so you always have something there, if you have a fridge keep some hummus there too
Breakfast / Snack quiche*
6 free range eggs
½ cup of corn kernels
Preheat oven to 180 degrees
Crack the eggs into a large bowl and whisk until combined
Grate the carrot and the zucchini into the bowl
Add the corn to the bowl and mix together so everything is coated
Add the mixture into the cup cake moulds then place the moulds into the oven and bake for 20-30 mins
Tips adjust the cooking time. Keep in the fridge as a snack
Hard Boiled Eggs
Eggs x 2
Add whole eggs into a small pot and add water, bring to the boil and cook for 5 minutes
Drain the eggs into a strainer and run under cold water, once cool remove the shells with your hands
50 grams / Handful of raw nuts (cashews, almonds, macadamia, walnuts, pecans, Brazil nuts, pistachios), put them in a small snack container
Guacamole aka avocado dip
1 whole avocado
Lime juice optional
Salt and pepper
Take the flesh of the avocado add to a bowl
Add lime juice, paprika, salt and pepper and mash together until a paste is formed
Serve with carrot stick, rice crackers, or corn chips
Sunday Brekkie serves 2
2 Gluten Free sausages cut into quarters
2 free range eggs
1 tomato cut into quarters
½ cup of sliced mushrooms
Preheat the oven to 180 degrees
Add all the ingredients into a baking dish season with salt and pepper
Cook for 20 mins or until the eggs and sausages are cooked
½ cup of oats
1 teaspoon of honey
½ cup organic oats prepared with boiling water from the kettle or cooked in a saucepan over the stove. 1 tsp organic honey drizzled on top.
Breakfast Fruit Smoothie Banana and berry
¼ cup mixed berries
1 table spoon LSA mix
½ cup organic almond or goat’s milk
1 cup ice
Add all the ingredients to a blender and blend until combined
Breakfast Fruit Smoothie Apple, Orange and Pineapple
1 green apple peeled
1 orange peeled
½ cup pineapple no skin
1 cup ice
Blend all ingredients in a blender then serve
Oatmeal and banana Smoothie
¼ cup raw oats
½ cup almond milk
1 teaspoon honey
1 cup ice cubes
Mix all ingredients into a blender and blend for 30-60 sec
Mixed Berries and flax seed Smoothie
1 cup mixed berries
2 tablespoons plain non fat yogurt
3/4 cup almond milk
1 tablespoon ground flax seeds
1/2 cup ice cubes
Mix all ingredients into a blender and mix for 1 minute
Mushroom and Zucchini omelette
½ grated zucchini
½ cup mushrooms sliced
1 teaspoon olive oil
2 free range organic eggs
Crack the eggs into a bowl and whisk together
Add zucchini and mushrooms to the bowl and mix together
Add the oil to the pan and heat up, add the egg mixture to the pan and cook
Sausage and egg scramble
1 gluten free sausage cut into small chunks
2 eggs whisked together
½ a cup mushrooms
½ a tomato cut into small chunks
Oil and salt
Whisk the eggs together into the bowl, and then add the mushrooms and the tomatoes set aside
Pre heat a pan and add oil, add the sausages and cook for a few minutes
Once the sausages are nearly cooked, add the egg mixture into the pan with the sausage and scramble for 2 min or until egg cooks
Season and serve
Gluten Free Toast
2 slices gluten free toast
Your choice of topping
1 tablespoon per slice of Organic peanut butter, Avocado, or hummus
Or 1 egg per slice cooked any style, fried scrambled or poached
Garden Egg Salad
2 hardboiled egg
1 cup salad greens mixed, rocket and spinach
½ cup shredded carrot
½ an avocado
Half a small cucumber sliced
½ a tomato cut into slices
½ cup corn kernels optional
Hard boil 2 eggs (follow previous recipe) and set aside for later
Wash all the salad greens and place into a bowl
Add the remaining ingredients along with the hard boiled eggs to make the salad
Mix we’ll together then serve or put into dishes for lunches in the fridge
Thai Beef Salad
100-150 grams of organic grass fed rump
½ head of a cos lettuce
½ a cucumber sliced or shredded
1 red chilli deseeded and sliced lengthways (optional)
½ cup Fresh mint leaves
½ cup Fresh basil leaves
Pan juices from the steak as a dressing
¼ cup of raw cashews (optional)
Preheat a pan or on the grill and cook the steak until medium
Once cooked set aside to rest
Wash all the salad greens
Place all the lettuce, cucumber chilli, mint, and basil into a bowl
Slice the steak into thin strips, and add to the salad bowl
Pour the remaining juices into the bowl to make a dressing.
Serve warm or keep in the fridge for a lunch
Salmon and mix veg Salad
Small tin of salmon
½ an avocado
½ cup of steamed pumpkin small cubes
1 cup of mixed salad greens
½ a cucumber
½ a tomato
Boil or steam the pumpkin until soft
Place the salad greens, cucumber, and tomatos into a salad bowl along with the pumpkin and keep aside until ready to eat.
When ready to eat open the tinned salmon and pour all the oil and the salmon into the salad and mix together.
Chicken, Mushroom and Corn Salad
100-150 grams chicken Breast cut into strips
5 cos lettuce leaves washed
Half a sliced cucumber
½ cup fresh grated carrot
½ cup corn kernels
½ cup fresh mushrooms, raw
Pan Fry the chicken strips on high heat until golden
Add all the salad ingredients into a bowl
Add the chicken strips and serve
1 can 4 bean mix washed and drained
½ cucumbers sliced
½ an avocado
1-2 cups mixed salad greens/ cos lettuce
½ cup steamed pumpkin
Steam the pumpkin until soft and set aside
Add the salad greens, avocado, cucumber and pumpkin into a bowl and mix
You can add beef, or chicken to add some more protein
Lamb Steaks with Asparagus, Salad and sweet potato
100-150 grams heart smart lamb leg steaks
1 table spoon olive oil
3-4 asparagus spears
1 small sweet potato
1 cup mixed salad greens on the side
Pre heat pan and cook the lamb steaks 3 mins each side roughly until cooked
Steam the asparagus spears and the sweet potato cut into small chunks until soft
Wash and prepare the mixed salad
Add the lamb and the vegetables on top of the salad greens and serve
One pan Roasted kangaroo Steak
1 kangaroo steak (100-150g)
1 white potato cut into quarters
1 carrot cut into small strips
1 cup mixed salad greens
Preheat the oven to 180 degrees
Add the carrot, potato, and kangaroo steak to the baking dish
Place the baking dish in the oven for 20-25 mins or until the kangaroo is cooked through
Wash and serve 1 cup salad greens along with the verge’s and the kangaroo steak
Lean Beef or Lamb kofta’s
500 pack of lamb or lean beef
1 table spoon mixed herbs
1 cup chopped spinach
1 or 2 whole eggs
Add mince into a large bowl along with herbs eggs and spinach
Massage the ingredients together so it starts to bind
Shape mixture into small balls and fry in a pan with a small amount of oil
Once cooked sit on some paper towel to dry of any excess oil
Grass Fed Rump Steak with Mixed Veg
100-150 grass grass-fed rump steak
1 whole zucchini cut into small pieces
½ cup of corn kernels
Half head of broccoli
Pan fry the rump streak
Steam the zucchini and the broccoli together until just soft
Drain and wash half a cup of corn and serve
Chicken and White Quinoa Salad
150 grams Chicken Breast
1/8 of a cup quinoa raw
One zuchinni diced
½ cup pumpkin diced small
4-5 washed cos lettuce leaves
Add quinoa to a pot or pan with ½ a cup water and bring to the boil once most of the water has absorbed the quinoa should become translucent, drain and set aside for later
Steam the pumpkin and the zucchini together in a steamer until they are soft, set aside for later
In a pan add the chicken breast and stir fry until golden
Add all the ingredients into a bowl and mix together to make the salad, serve warm and eat straight away or refrigerate and eat later
Chicken and vegetable stir fry*
1 organic chicken thigh cut into strips
1 teaspoon olive oil
½ cup broccoli florets
½ a carrot diced
1 handful of green beans ends trimmed
¼ cup raw cashews crushed up
Place the broccoli, green beans and carrot into a steamer cook until soft
Pan Fry the chicken until golden brown, sit the cooked chicken onto paper towel to soak up excess fat
Add the steamed vegies back into the pan along with the chicken and the cashews then cook for 1 minute
Serve onto a plate ready to eat.
You can switch the chicken thighs for chicken breast
Salmon and sweet potato mash
100-150g fresh salmon baked
½ cup sweet potato
2-3 asparagus spears steamed
Place the salmon fillet into a baking dish and cook for 20 mins at 180 degrees
Steam the sweet potato and asparagus together in a steamer
Scoop out the avocado add to the plate
Remove the salmon from the oven when ready
Mash the sweet potato and serve
Homemade Chicken Soup
Organic chicken breast fillets 1 pack
Chicken drumsticks one pack
½ celery stalk chopped,
4 carrots chopped
2-3 white potatoes cut into quarters
Fresh mixed herbs.
Brown the drumsticks in a pan until golden then put into the slow cooker
Add the sliced chicken breast chopped celery, potato and carrots to the slow cooker along with the salt, herbs, and bay leaf and just cover with water
Turn the slow cooker to high setting and cook for 3-4 hours stirring regularly. Season with salt to taste
Pick out the bones when cooked and discard, serve hot or serve into containers and freeze for later use
1 packet Buckwheat pasta organ brand
500g beef mince
Garlic 2-3 pieces
2/3 whole tomatoes, roughly chopped
1 carrot diced
1 zucchini diced
1 tin organic pasta sauce
Bring a large pot of water to the boil once boiling add the packet of pasta and stir
In a second large pan, preheat and brown the mince with the garlic
Once browned add the zucchini, carrot and tomato’s along with the pasta sauce
Bring to boil then turn down to a simmer for 10-15 mins
Once the pasta is cooked drain ready to serve
Scoop out the pasta sauce on to the plates with the pasta ready to serve
[headline_cufon_font_centered color=”#000000″]Down load The Clean Eating 7 Day Plan as a PDF so you can easily Access it Later Below[/headline_cufon_font_centered]
All the recipes will generally be able to feed two people in particular the dinners. The lunches breakfast and snacks will generally be enough just for one person. So if you need to feed more than two people think about maybe doubling the recipe depending on the number of people.
We recommend you make it first like normal then adjust your portions less or more depending on how you feel
Buying in season fruits and veg
Below are two charts that will help you pick out seasonal fruit and veg when shopping throughout the year.
Buying seasonal fruits and veg is more sustainable for farmers and seasonal fruit and veg is generally healthier because that is the times they flourish and grow the best and need less chemicals and pesticide to make them grow. Also seasonal fruit and veg are cheap because there is a lot of it available.
|Lemons||Autumn Winter Spring|
|Melons (Watermelon)||Summer Autumn|
|Oranges (Navel)||Winter Spring|
|Asparagus||Spring Summer Autumn|
|Beetroot||Spring Summer Autumn|
|Brussels Sprouts||Winter Spring|
|Cabbage||Spring Summer Autumn|
|Carrots||Summer Autumn Winter|
|Snow Peas||Summer Autumn|
|Spinach||Winter Spring Summer|
|Spring Onion||Summer Autumn|
Learn the seasons and rotate your fruit and veg so you have the most exposure to as many vitamins, minerals, phytonutrrients and anti oxidants.
Now on to the 7 day menu plan
Gluten Free Toast
Garden Egg Salad
Piece of fruit
Salmon and Sweet Potato Mash
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Mushroom and Zucchini Omelette
Thai Beef Salad
Guacamole with rice crackers
Banana and Berry Smoothie
Chicken and quinoa salad
Sausage and Egg Scramble
Piece of fruit
Chicken and Quinoa Salad
Mixed nuts or Fruit salad
Chicken Mushroom and Corn Salad
One Pan Roast Kangaroo Steak
Mixed berry and flax seed smoothie
2 hard boiled eggs
Left over dinner if any
Thai beef salad
Lamb Steaks, Asparagus and sweet potato
Apple, Orange and pineapple smoothie
Breakfast / Snack Quiches
Vegetarian Salad with your choice of beef or chicken added
Piece of fruit
Chicken Thigh Stir Fry
[headline_cufon_font_centered color=”#000000″]Get The 7 Day Clean Eating Plan Below As a PDF File[/headline_cufon_font_centered]
|1 Carton Sunny Queen organic eggs, or free range||Usually in the vegetable section|
|Raw Mixed Nuts||Health Food aisle|
|Cashew Nuts||Health food section|
|Macadamia Nuts||Health Food Section|
|Almond Milk||Usually with the long life milk in the baking section|
|Organic Oats||In the health food section|
|Organic Hommus (Yum!)||Check in the case near the deli where they have cheeses etc|
|LSA Mix||Health food section|
|Canned Tuna||In the canned veg section|
|Beef Rump Steak||In the Meat Section usually there’s plenty there because nobody buys it|
|Beef Mince||In the meat section|
|Tinned Salmon||Salmon from the Atlantic ocean, which is less polluted|
|Frozen salmon||Farmed Salmon from Tasmanian. Its farmed in the actual ocean in large pens which is way healthier than fish grown on the land in fish stocks|
|Lamb Leg Steaks Heart Smart||In the meat section comes in a sealed pack of about 4 or 5 pieces|
|Chicken Breast||Free range birds are happier and healthier and get a lot more exercise than cage raised birds and aren’t grow with hormones and other nasty stuff|
|Chicken Thighs||Don’t fear the fat free range organic chickens have high amounts of good fats and are much tastier|
|Chicken drumsticks||They come in a free range pack in the chicken section usually the Lilydale brand|
|Avocado||Hass avocado, make sure they are not over ripe and usually keep for a few days unless you cut them open|
|Celery Half||High in fibre and low gi|
|Cos lettuce||In the veg section comes in a pack of 2|
|Cucumber||Comes wrapped in glad wrap and is quite long just grab one|
|Spinach||Just by one pack of this it goes along way|
|Broccolini||You can swap for regular broccoli at any time broccolini is just a bit easier to eat and prepare|
|Sweet Potato||Gold sweet potato come in a 1kg pack|
|Mixed Frozen Berries|
|Zucchini||Just grab 4-5 loose zucchini for the week|
|Tomatoes||Use truss or roma just depends on preference but really any type is fine|
|Corn||Go for the salt reduced corn or corn cobs you need to cook them first|
|Apple||Green apples grab 3-4 for the week|
|Banana||Grab 3 – 4 bananas for the week|
|Oranges||Grab one bag they’ll last for several days|
|Evian Water 1.5 L||Naturally artisan spring water = magicIdeally have one every dayOtherwise at least 3-4 per week|
|Olive Oil||Extra virgin cold press means it’s been minimally processed|
|Gluten Free Bread|
|Five bean mix||Salt reduced|
Some Tips for Grocery Shopping
As you can see from the shopping list this plan is 99% dairy and gluten free and everything is fresh and healthy with minimal processing and chemicals.
90% of the shopping is done in the fruit and veg section and the meat section.
No need to venture down the chocolate aisle or the soft drink aisle and pick up something naughty.
It may seem like a lot of food but remember it’s for the whole 7 days! And not everything will need to be bought every week like the nuts for example will take 2-3 weeks to get through.
Each week you’ll just need to top up of the fresh fruit and vegies and the meats.
You can also freeze the meat you don’t use for later use.
When you’re at the shop
- Always, always have your shopping list that way you only get what you need, no sneaky snacks.
- Get in and get out, like a special forces ninja your shopping experience should be quick and no messing around because if you in there to long temptation might get the better of you.
- If you can, shop online that way you’ll be sure to stick to the list and you don’t have to worry about battling for a car park at your local store.
- Shop at the same store, once you know where everything is you’ll be able to see when the freshest stock comes out instead of the stuff that’s been sitting around (I know because I worked at Coles).
- If you can’t afford the organic brands go for the free range and keep your eyes open for specials, sometimes the free range and organic items are cheaper than the regular stuff!
- If you can leave your partner and/or kids at home so you can focus.
- Know you aisles, if you need to venture into the forbidden zone you want go straight to what you need. Don’t stop and check out the cookies.
When you get home
- Put all the food on the bench and sort it into groups, vegies, meat etc and start to visualise what you’re going to eat for the next week so you know how much food you have.
- If you have vegetable and meat containers like the Tupperware ones put them into the containers to keep them fresher for longer.
- Have place in the fridge and pantry for each item so you know what you have and how much is left at anytime.
- If you’ve got little snack containers use them to put your nuts in so you have an “off the shelf” snack ready to go.
- If you’ve got lunch containers always have them ready to store leftovers in the fridge or freeze for emergency meals.
- Write your menu up of a sheet of paper or a white board that way you will start to get into a routine and not have to think about it as much.
- You can make your base salads and leave them in the fridge and when you’re ready to eat them just add your protein and maybe some avocado and you’re good to go.
- If something needs to be used in the fridge use it, switch days of the meal plan or change the meals around so you can use everything in the fridge DO NOT WASTE THE FOOD.
- If you haven’t got the basics for cooking go and get them; slow cooker, non stick pan, baking dish, a good knife, a vegetable peeler, a Y peelers for shedding carrot and cucumbers, tongs etc.
- Make breakfast a habit and if you have got limited time in the morning make breakfast the night before.
- Always have some nuts, fruit, tin of salmon or tuna with you so you can have an emergency food supply so you don’t skip meals.
- Try and eat every 3 hours. This helps keep you full and maintain your energy through the day.
- Drink plenty of water, Evian is best or filter tap water through a Brita jug is the next best thing.
- Go for organics as much as possible.
- Grass fed meat is a must (the cows are much happier and healthy).
- Allow yourself a treat once per week, otherwise stay strong and avoid temptation.
- If you fall off the diet get back on and don’t stress about it.
Fail to PLAN, PLAN to Fail
The More Prepared you are the Better
While Following the Plan
So if you made it this far congratulations. You’re in the top 10% of people who are more likely to achieve their goal.
Hopefully you’ve been following the plan and made some changes, one key thing to keep in mind with any diet is how you feel.
One of 3 things will happen:
You will feel worse
You will feel the same
You will feel better
The problem is people’s base diets are so all over the place they don’t know what makes them feel good and what makes them feel bad.
It’s so hard to pinpoint, but if you eat the same thing for a month you will clearly see if you feel worse better or the same.
Clean eating will take you 80% of the way to your fitness goals, probably 90% in some cases. The rest is just fine tuning, more of some foods less of others and so on.
So remember to track how you feel each day in your food diary and if you notice any changes write it down and then you can do some investigating to improve your diet and your overall well being.
This clean eating plan will help you get on the path to a healthy body and increased fitness.
If you would like to learn more visit http://cleaneatingmealplan.com.au/
We just wanted to say a BIG Thank you for trying out our FREE Clean Eating Meal
Our Goal is we wanted to make one of the most useful and comprehensive clean eating plans out there and then give this the very valuable resource for FREE!
If you’re wondering, what sort of results you might get from using this plan or maybe our cook books, or other programs that we offer you can see we have had helped some people achieve awesome results.
We want to help as many people as possible. Transform form their bodies and increase self esteem and confidence and that what’s motivated us give away and NOT SELL you this one stop guide for clean eating
A lot information out there leaves you Feeling Short Changed and disappointed by not getting what you really want from a Clean Eating Plan that’s why this plan is so long and packed with info unlike Other Paid For Plans out there.
Not knowing, which foods to buy in the first place, how to prepare them, and then how to organise the meals into a step by step easy to follow system that gets results
The news is that you are NOT alone.
Many people have found themselves on the same path, but decided to make a change
For more info on how to change your life
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