Got 7 days?
Try eating clean for the entire week!
Eating clean can be a pain when you are extremely busy or on the go-or a mommy!
Here is a one week clean eating plan, with recipes and all, to get you one step closer towards your bikini body goal and to help make your life a little bit less hectic!
Breakfast Options:
1. Clean Eating Banana Nut Oatmeal
- 2 bananas (one per each bowl)
- 2 tbsp cinnamon (one per each bowl)
- 1 cup oats (1/2 cup per each bowl
- Half cup of pecans (1/4 cup for each bowl)
- 1 cup water (or coconut milk if you want a creamier texture). Pour 1/2 cup into each bowl.
- Sweeten with Stevia, pure maple syrup, or brown sugar if desired.
Directions
Microwave for 2 1/2 minutes!
2. Peanut Butter Protein 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
- Blend all ingredients together in a food processor or blender.
- Pour batter onto a heated skillet.
- Flip sides after 2 minutes.
- Enjoy!
3. Blueberry Oatmeal Protein Muffins
Ingredients
- 2 cups of unsweetened applesauce
- 1 teaspoon of vanilla extract
- 2 scoops vanilla protein powder
- 1 cup blueberries
- 3 cups of rolled oats
- 2 table spoons of melted coconut oil
Directions
- Preheat oven to 350 degrees
- In large bowl mix together the applesauce, vanilla, and protein powder.
- Once all mixed fold in the blueberries, rolled oats, & melted coconut oil.
- Place mixture in muffin tin and bake for 30-35min or until golden brown.
- Let cool and serve!
Lunch Options:
1. Tuna & White Bean Salad
Ingredients
- 2 cans chunk light 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.
2. Chicken, Feta, & Sun Dried Tomato Wraps
Ingredients
- 2 (4 ounce) skinless, boneless chicken breast halves
- 1/4 cup sun-dried tomato dressing
- 8 sun-dried tomatoes (not oil packed)
- 1 cup boiling water
- 1/3 cup crumbled feta cheese
- 4 cups loosely packed torn fresh spinach
- 4 (10 inch) whole wheat tortillas
- 1/4 cup sun-dried tomato dressing
Directions
- In a large resealable plastic bag, combine chicken breasts and 1/4 cup dressing. Seal, and refrigerate for several hours.
- Preheat grill for high heat.
- Combine sun-dried tomatoes and hot water in a small bowl. Set aside for 10 minutes, drain, and cut tomatoes into thin slices.
- Lightly oil grill grate. Discard marinade, and place chicken on grill.
- Cook for 12 to 15 minutes, turning once, or until done.Cut chicken into strips, and place in a medium bowl with sliced tomatoes, feta, and spinach.
- Toss with remaining 1/4 cup dressing.
- Distribute mixture between the four tortillas, and wrap.
- Either cut in half and enjoy cold, or place briefly back on grill until the tortilla turns warm and crispy.
3. Muffin Tin Tacos
Ingredients
- 1 package wonton wrappers
- 1 lb. ground beef
- 3 tbsp chili powder
- 1/2 tbsp garlic powder
- 1/2 tsp onion powder
- 1/2 tbsp paprika
- 2 tbsp cumin
- shredded lettuce, shredded cheddar cheese, chopped tomatoes-for topping (optional)
Directions
- In a skillet heated over Medium, brown ground beef. Drain.
- Add in seasonings and mix well. Set aside.
- Preheat oven to 350 degrees,
- Place two wonton wrappers in each tin cup of the muffin pan. (It is okay for the corners to point upward)
- Spoon ground beef mixture into each cup.
- Bake for 15 minutes until corners of the wonton wrappers are golden brown. Remove from oven.
- Top with your favorite toppings.
Dinners for the Week
Day1: Skinny Coconut Lime Mahi-Mahi Tacos
Ingredients
- 3 tbsp fresh lime juice
- 4 tbsp coconut milk
- 3 tablespoons roughly chopped fresh cilantro
- 1 teaspoon finely chopped garlic
- 1 teaspoon ground cumin
- 1 lb mahi mahi filets
- 1 teaspoon coconut oil
- 2 teaspoons honey
- 1 teaspoons salt
- 1 teaspoon pepper
- 2 cups sliced red cabbage
- 1 1/2 teaspoons finely grated lime zest
- 8 corn tortillas
- 1/2 firm-ripe avocado, mashed or sliced
- 1 lime, quartered (for garnish)
Directions
- Mix together the lime juice, coconut milk, cumin, honey, salt, pepper, & lime zest in a medium bowl.
- Place the mahi mahi into the bowl & cover with mixture. Let sit for 3 hours in the refrigerator.
- When mahi mahi is marinated, remove from the refrigerator & preheat the oven to 350 degrees.
- Grease the pan with coconut oil and place marinated mahi mahi into the pan and directly into the oven.
- Bake for 15 minutes or until fish is white & nontransparent in color.
- Place a filet on each corn tortillas and top with cabbage, cilantro, and avocados.
- Garnish with lime.
Day 2: Spicy Ranch Black Bean Burgers
Ingredients
- 1 (15oz) can black beans
- 1 ranch seasoning packet
- 1 egg, beaten
- 1/2 onion, diced
- 2 jalapenos, diced
- 1/2 cup oats
- 2 tbsp chili powder
- 2 tbsp paprika seasoning
- 1 tbsp garlic powder
- 1 tbsp ground cumin
- 3 tbsp sriracha sauce
- 3 tbsp water
- 1 clove garlic, minced
- 1/2 green bell pepper, chopped
Directions
- Preheat oven to 350 degrees F (175 degrees C). Grease a baking sheet.
- Mash black beans in a bowl; add onion, garlic, jalapenos, & bell pepper. Mix. Set aside.
- Whisk water, sriracha sauce, ranch packet, chili powder, cumin, paprika, & garlic powder together in a separate small bowl.
- Mix oats & egg into the black bean mixture. Combine with the seasoning mixture.
- Spoon 'burger-sized' mounds of batter onto the prepared baking sheet, about a 3/4-inch thickness per mound. Shape into burgers.
- Bake in the preheated oven until cooked in the center and crisp in the outside, about 10 minutes on each side.
- Enjoy bunless or you can use lettuce leaves for a Paleo "bun." My favorite buns are the Ezekiel bread brand!
Day 3: Grilled Spicy Shrimp Tacos
Ingredients
- 1 lb. peeled & deveined shrimp
- 1 tsp cumin
- 1 tsp cayenne pepper
- 1 lime juiced
- 2 tbsp olive oil
- 6 wheat tortillas (8 inch)
- 1 head lettuce; chopped
- Misc toppings of your choice (cheddar cheese, sour cream, tomatoes, etc)
- salt/pepper to taste
Directions
- Combine olive oil, lime juice, peel, cayenne, and cumin in small bowl. Thread shrimp onto skewers; season with salt and pepper. Brush shrimp with lime mixture. Grill until shrimp are cooked through, about 3 minutes per side, brushing occasionally with lime mixture. Roughly chop shrimp.
- Top each tortilla with shrimp, lettuce and any other toppings you would like.
Day 4: Easy Crockpot Turkey Chili
Ingredients:
- 1 cup dry black beans
- 1 cup dry pinto beans
- 1 cup dry kidney beans
- 1 cup 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
- Soak the beans in a large pot overnight. Drain and place into the crockpot.
- Brown ground turkey in a skillet. Drain and place into the crockpot.
- Dump the rest of the ingredients in and stir.
- Cook on HI for 4 hours, stirring every hour.
- Salt/pepper to taste.
Day 5: 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
- 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!).
- Next, add in the veggies, Worcestershire sauce, and seasonings. Mix well.
- Form into a loaf using your hands and wrap in wax paper or plastic wrap. Wrap in tinfoil & freeze.
- Bake at 350 degrees when ready to cook.
Day 6: White Chicken Chili
Ingredients
- 1 lb. chicken breasts; cooked & shredded
- 2 cans Great Northern beans
- 1 can white corn
- 1 can diced green chilies
- 2 cups chicken broth
- 2 cans cream of chicken soup
- 1 onion
- 1 packet taco seasoning
- 1 tbsp. cumin
- Salt/pepper to taste
Directions
- Place all ingredients into a gallon ziplock bag and freeze.
- Thaw and place ingredients into a crockpot for 4-5 hours on low when ready to eat.
- Season to taste.
Day 7: Lean Pot 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
- Place roast, veggies, seasonings, and broth into a gallon ziplock bag and freeze.
- Thaw and place in crockpot for 4-5 hours on High when ready to eat.
- Season to taste.
Snack Options: Boiled eggs, Protein shake, hummus w/veggies, string cheese, fruit smoothies, lowfat cheddar cheese on whole grain crackers, fresh fruit, peanut butter on one slice of wheat toast, almonds, pistachios, and Greek yogurt.
