Use your leftover hummus and garlic from week one and make enough for four days. Remember to keep the dressing on the side until you’re ready to eat!
Simple Salmon SaladĮnjoy this fresh and vibrant salad for three lunches. Try this recipe with old fashioned oats instead of granola to save $ and calories. This can also be used as a snack if you prefer oats every day instead! Keep it interesting with different toppings!
CLEAN EATING RECIPES FREE
You have enough eggs and almonds to get a snack serving each day of the week.īecause this week is roughly 1300 calories per day, you also have some wiggle room with a leftover 200 calories per day!įeel free to use this for any caloric beverage or healthy snacks of your choosing.Īdd one 200 calorie snack of choice (every day) Week 2 Some suggested snacks using ingredients on hand include: Pair this no-cook ceviche with some leftover quinoa for a lean and nutrient-dense dinner four nights of the week. Shrimp Ceviche + ½ Cup Cooked Quinoa or Rice This simple steak and quinoa lunch will keep you satisfied with minimal meal prep. Steak Kabobs & Mediterranean Quinoa Salad Here are the average calories and macros per serving:Ģ. And be sure to keep the dressing on the side until you’re ready to eat. Swap the blue cheese for feta to save on ingredient needs. Fall Pomegranate Chicken Salad RecipeĮnjoy this fresh and hearty salad for four lunches. Here are the average calories and macros for this breakfast:
1 Cup Cottage Cheese + Whole Fruitįor the remaining breakfast meal, use your leftover cottage cheese and a piece of fruit. Swap the waffles for frozen roasted sweet potatoes to save time on meal prep! 2. Here are the average calories and macros per breakfast serving:
CLEAN EATING RECIPES FULL
Make one full frittata recipe and pair your serving with one sweet potato waffle (multiply the full recipe by 3). These two recipes are super simple to make and will get you a macro balanced breakfast for six days if the week. Egg White Frittata + Maple Cinnamon Sweet Potato Waffles Here are two clean eating breakfast dishes that will get you through the week. ~1 1/4 pounds peeled shrimp, raw (1 pound cooked).~ 1 pound flat iron steak, raw (12 ounces cooked).~ 1 pound grass-fed ground beef, raw (12 ounces cooked).~1 1/4 pounds organic chicken breast, raw (1 pound cooked).Here are all the foods you’ll need for your recipes. Use the following food list and recipes to tackle week one. While I don’t recommend including more than a couple “ cheats” a week, using this approach will allow you to splurge a bit without blowing up your calorie control for the week. This plan does include some wiggle room with snacks! If you have a hankering for a treat or want to include beverages, you can easily swap out some of the snack options. To make this soy-free, just swap in your favorite soy-free teriyaki sauce and you’re all set! Cheat Meals You can easily swap in your favorite dairy alternatives if needed but note this will likely decrease the total protein amount. This plan is gluten-free and usually only whole foods, but does include some dairy from yogurt and cottage cheese.
The best diet for you is the one you enjoy eating! So if you’re not into some of the suggested meal options, feel free to make substitutions. Tracking your daily intake using a nutrition app, is the easiest way to ensure you are staying on top of your calories consistently. Or if you need fewer calories, such as a 1200 calorie meal plan, you’ll need to decrease portions by 20% and multiple all your ingredients by a factor of 0.8. Just multiple all ingredients by a factor of 1.2 and your set! All you need to do is multiple the portions to match your calorie needs.įor example, if you need 1800 calories per day, you’ll need to increase portions by 20%. This meal plan is built for a 1500 calorie plan. Then choose a day or two that works for you and pre-cook and portion your meals for the week. Use the shopping list to plan ahead before you hit the grocery store, and buy all of your ingredients in one haul. I recommend cooking a majority of the meals in advance using a weekly meal prep routine. This plan does not include any beverages, so if you are drinking anything that contains calories, this will impact your daily nutrition - just be sure to track it! Each week provides a grocery list, meal schedule, and links to all recipes. Listed below you’ll find a three-week menu with dietitian-approved breakfasts, lunches, dinners, and snacks. We’ll also send you a follow-up email for your records. Enter your email address to see your results.