June Clean Eating Challenge + Healthy Grocery List {Week 2}

Ready to jumpstart your health? We challenge YOU to eat clean for one MONTH straight, for every meal: breakfast, lunch, dinner, and even your snacks! We have the tools to help you! Eating clean can sometimes be a chore as it is confusing. When you are only used to the endless, processed foods at the supermarket, sometimes you must question, so what is “clean” anyway? First of all, clean eating is not a diet-it’s a lifestyle. You are either in it to change your ways or you shouldn’t do it at all. I believe everyone has their own personal idea of what’s considered “clean eating,” especially since there is NO clear definition of what “clean” is. However, I would have to imagine that everyone would agree to some extent that the general definition would be: the elimination of processed, extra additives, chemicals, and refined foods in one’s daily diet. Instead, you are choosing to eat foods in their simplest or “whole” state. Some benefits to eating a clean diet are:

• Fat loss
• Increased energy and stamina
• Decreased health problems
• Better sleep
• Improved mental well-being
• Improved skin
• The list goes on!

The easiest way to start eating clean is to prepare your own meals at home. Yes, this means you have to start learning how to cook! This way, you know exactly what ingredients you are eating and the amount of calories you are consuming. Confused about what to buy or what to eat? Included is a specific meal plan with specific foods for each day & meal. However, you may use the plan as a guide to making your own dishes-since this plan is not a “one size fits all.” Not everyone likes chicken. Not everyone eats meat. Not everyone likes fish. Etc, etc, etc.

The Grocery list

Here is a huge grocery list of clean eating foods. You do not-I repeat DO NOT- have to go out and buy every single item on this list. This is solely just to give you an idea of what is considered clean and for you to use as a guide for the future when you are grocery shopping. Veggies:

• Cucumbers
• Squash
• Carrots
• Garlic
• Zucchini
• Okra
• Broccoli
• Bell Peppers
• Tomatoes
• Radishes
• Turnips
• Rutabagas
• Rhubarb
• Onions
• Sweet potato
• Pumpkin
• Avocado
• Eggplant
• Cauliflower
• Artichoke
• Kale
• Collard Greens
• Spinach
• Arugula
• Beet Greens
• Swiss Chard
• Turnip Greens
• Lettuce
• Cabbage
• Leek
• Brussels Sprouts
• Asparagus
• Celery

Fruits:

• Apple
• Banana
• Orange
• Strawberry
• Blueberry
• Grapefruit
• Dates
• Figs
• Blackberry
• Raspberry
• Tangerine
• Honeydew
• Cantaloupe
• Papaya
• Pear
• Cherry
• Mango
• Guava
• Tomato

Protein:

• Turkey or Pork tenderloin
• Salmon
• Cod
• Tilapia
• Tuna
• Lean Steak
• Skinless Chicken breasts
• Turkey bacon
• Extra Lean Ground turkey
• Tofu
• Hummus
• Tempeh
• Grouper
• Egg whites
• Turkey
• Pork Chops
• Scallops
• Shellfish

Flours

• Spelt flour
• Wheat flour
• Oat flour
• Almond flour
• Chickpea flour
• Rice flour
• Quinoa flour

Nuts/Seeds:

• Walnuts
• Cashews
• Almonds
• Sunflower seeds
• Pumpkin Seeds
• Peanut Butter (Natural)
• Almond Butter (Natural)
• Flax seed
• Macadamian Nut
• Hemp seeds
• Peanuts
• Pecans
• Sesame Seeds
• Pistachios
• Pine Nuts

Grains/legumes:

• Brown rice
• Oats
• Quinoa
• Lentils
• Whole wheat bread (love Ezekiel bread)
• Black beans, kidney beans, chickpeas, green peas, pinto beans, mung beans
• Whole wheat tortillas
• Whole Wheat English muffins

Dairy:

• Unsweetened Almond milk
• Unsweetened Rice Milk
• Unsweetened Coconut Milk
• Greek yogurt
• Cottage cheese
• String Cheese
• Goat Cheese
• Lowfat cheddar cheese

Condiments/Oils/Dressings/Extras:

• Raw maple syrup
• Raw Honey
• Stevia
• Olive oil
• Balsamic Vinaigrette (any vinaigrette really)
• Sunflower oil
• Coconut oil
• avocado oil
• olive oil

Drinks:

• Water
• Coffee (black)
• Protein shake

AVOID:

• No refined sugar
• No white sugar
• No white pasta
• No soda or juice
• No fast food
• No alcohol
• No cookies, donuts, or pastries
• No chips

The Plan Day One Meal #1:

• 3 scrambled eggs
• 2 slices Ezekiel bread
• 1 tbsp. hot sauce or salsa

Meal #2:

• 5 Frozen Banana PB Bites (1/2 tsp peanut butter between 2 slices of banana, freeze)

Meal #3:

• Tuna & White Bean Salad (see recipe)

Meal #4:

• 10 multigrain crackers or pita chips
• 2 tbsp hummus dip

Meal #5:

• 4 oz. pork roast (see recipes)
• 1/2 cup mashed sweet potato
• 1 cup steamed cauliflower florets

Meal #6:

• 1 glass almond milk

Day Two Meal #1:

• Peanut Butter Pancakes (see recipe)

Meal #2:

• 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
• 8 oz water (or almond milk for a creamier taste)

Meal #3:

• 1-2 Beef & Bean Burritos (see recipes)
• 1/2 cup quinoa or brown rice

Meal #4:

• 10 baby carrot sticks
• 2 tbsp hummus dip

Meal #5:

• Meatloaf (see recipes)
• Side salad with 2 tbsp lite balsamic dressing
• 1 multigrain roll

Meal #6:

• 1 cup Greek yogurt

 Day Three Meal #1:

• Fruit & Yogurt Parfait (1 cup Greek yogurt, 4 sliced strawberries, 1/4 cup blueberries, drizzle of honey)

Meal #2:

• 1/2 cup almonds
• 1 apple

Meal #3:

• 1-2 Curried Pork Chops (see recipes)
• 1/2 cup couscous
• 1 cup steamed broccoli

Meal #4:

• 1 string Mozzarella cheese stick
• 1/2 cup almonds

Meal #5:

• Crockpot Turkey Chili (see recipes)
• 1 multigrain roll

Meal #6:

• 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
• 8 oz water (or almond milk for a creamier taste)

Day Four Meal #1:

• Peanut Butter Cup Smoothie (see recipes)

Meal #2:

• 1 string mozzarella cheese stick
• 1 mango, peeled

Meal #3:

•  Tuna & White Bean Salad (see recipe)

Meal #4:

• 1 protein bar
• 1/2 banana

Meal #5:

• 1 tilapia filet, baked
• 1/2 cup couscous
• 1 cup steamed green beans

Meal #6:

• 1 glass almond milk

Day Five Meal #1:

• 1 slice Ezekiel bread
• 1/2 avocado
• 1 egg, scrambled

Meal #2:

• 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
• 8 oz water (or almond milk for a creamier taste)

Meal #3:

• 1 salmon filet, baked
• 1/2 cup brown rice
• 10 asparagus pieces, baked

Meal #4:

• 1 tbsp. almond butter
• 1/2 banana

Meal #5:

• 4 oz. pork tenderloin, baked
• 1/2 cup sauteed mushrooms
• 1 cup quinoa

Meal #6:

• 1 cup cottage cheese
• 1/2 cup blueberries

 Day Six Meal #1:

• Banana Nut Oatmeal (1/2 cup oats, 1 cup almond milk, 1/4 cup pecans, 1 small banana)

Meal #2:

• 1 glass (8 oz) chocolate almond milk

Meal #3:

• 4 oz baked chicken breast, skinless, boneless
• 2 cups spinach leaves
• 2 tbsp lite balsamic dressing

Meal #4:

• 10 celery pieces
• 2 tbsp hummus dip

Meal #5:

• 4 oz. grilled chicken breast, skinless & boneless
• 1 cup steamed broccoli
• 1/2 cup brown rice

Meal #6:

• 1/2 cup almonds

Day Seven  Meal #1:

• 2 slices turkey bacon
• 2 boiled eggs
• 1/2 banana

Meal #2:

• 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
• 8 oz water (or almond milk for a creamier taste)

Meal #3:

• 5 oz. sirloin, grilled
• 1 small sweet potato
• 1 cup steamed green beans

Meal #4:

• 1 cup air popped poporn

Meal #5:

• 1 bison burger patty
• 1 whole wheat bun
• 1 small sweet potato, baked

Meal #6:

• 1 cup cottage cheese
• 5 strawberries, sliced

Recipes Peanut Butter Pancakes Ingredients

• 1 scoop of vanilla protein powder
• 2 egg whites
• 2 tablespoons of natural peanut butter
• 1/4 cup almond milk.
• 1/3 cup rolled oats
• 1 tsp vanilla

Directions

1. Blend all ingredients together in a food processor or blender.
2. Pour batter onto a heated skillet.
3. Flip sides after 2 minutes.

Peanut Butter Cup Smoothie Ingredients

• 1/2 ripe banana
• 1 generous tbsp of natural peanut butter
• 1/2 cup Almond Breeze coconut almond milk (my favorite milk ever)
• 1 tbsp chocolate syrup (or cocoa powder if you wanna go even lighter)
• 1 cup ice cubes
• 1 Splenda or Stevia packet
• 1 scoop protein powder (optional)

1. Throw it all in your blender and blend away.
2. Sip, smile, and enjoy.

Tuna & White Bean Salad Ingredients

• 2 cans chunklight tuna in water, drained
• 1 can White Beans (canelli) may substitue chick peas, drained
• 1 red bell pepper, diced
• 1/4 cup red onion diced
• 1 tbsp olive oil

Directions 1. Mix ingredients and chill in the refrigerator for at least 4 hours. 2. Serve on a bed of greens. Curried Mango Pork Chops

• 2 boneless pork chops
• 1 teaspoon curry powder
• 1/4 teaspoon seasoned salt
• 2 teaspoons vegetable oil

Directions

1. Season chops with curry powder and seasoned salt.
2. Heat oil in large skillet over medium-high heat. Brown chops on both sides, turning once, for a total of 7-8 minutes.
3. Remove chops from pan.
4. Serve.

Beef & Bean Burritos Ingredients

• 1 pk. whole wheat tortillas
• 1 lb. 98% lean ground beef
• 1 can  refried beans
• 1/4 cup Taco seasoning
• 1 onion, diced
• 1 pk. Mexican blend cheese

Directions

1. Heat ground beef in a large skillet till browned; drain & return to skillet.
2. Mix beef with refried beans and heat on low.
3. Add in taco seasoning & onion.
4. Assemble tacos by placing mixture on the middle of each tortilla. Sprinkle each with cheese.
5. Fold into a burrito.
6. Bake at 350 degrees for 15 minutes.

Crockpot Pork Roast Ingredients

• 1-2lb pork roast
• 1 small bag baby carrots, whole
• 2 stalks celery, chopped
• 2 potatoes, cubed
• 1 onion, diced
• 2 cups beef or chicken broth
• 2 tbsp garlic powder
• 1 onion soup packet mix
• Salt/Pepper to taste when cooking

Directions

1. Place ingredients in a crockpot for 5 hours on High or overnight on Low.

Lean Meatloaf Ingredients

• 2 lbs. 98% lean ground beef
• 1 cup oats
• 2 eggs
• ½ small onion, diced
• ½ green bell pepper, diced
• 2 tbsp. Worcestershire Sauce
• 1 tsp. garlic powder
• Salt/Pepper to taste

Directions

1. In a large bowl, mix together the ground beef, eggs, and oats with an electric mixer or your hands (I love doing everything by hand!).
2. Next, add in the veggies, Worcestershire sauce, and seasonings. Mix well.
3. Form into a loaf using your hands and place in a loaf baking pan.
4. Bake at 350 degrees for 30 minutes.

Crockpot Turkey Chili Ingredients:

• 1 cup dry black beans
• 1 cup dry pinto beans
• 1 cup dry kidney beans
• 2 cups water
• 2 lb. lean ground turkey
• 1 yellow onion, chopped
• 3 large tomatoes, crushed
• 1/2 cup green bell pepper, chopped
• 2 garlic gloves, minced
• 2 tbsp chili powder
• 2 tbsp ground cumin
• salt/pepper to taste

Directions

1. Soak the beans in a large pot overnight. Drain and place into the crockpot.
2. Brown ground turkey in a skillet. Drain and place into the crockpot.
3. Dump the rest of the ingredients in and stir.
4. Cook on HI for 4 hours, stirring every hour.
5. Salt/pepper to taste.

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