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  • Muscle & Fitness Hers South Africa

    14-Day EAT CLEAN PLAN

    Mar 01, 2019 6 minutes

    DAY 1

    Breakfast

    ½ cup old-fashioned quick oats prepared with water; 1 whole egg scrambled with ¾ cup egg whites; ½ cup berries

    Snack

    1 medium apple and 1 tbsp natural nut butter (such as peanut or almond)

    Lunch

    4 oz grilled chicken breast and 2 tbsp sliced avocado over a medium salad with 2 tbsp balsamic vinegar; 1 slice of toasted sprouted-grain bread (like Ezekiel)

    Snack

    ½ cup 1% low-sodium cottage cheese; 10 almonds

    Dinner

    4 oz 99% fat-free ground turkey burger served with 2–3 cups steamed broccoli or other green vegetable and 1 small sweet potato; drizzle with 2 tsp coconut oil

    Snack

    1 scoop vanilla whey/ casein powder blended with ice plus 1 tbsp powdered peanut butter (add instant decaf coffee and/or cinnamon if desired)

    DAY 2

    Breakfast

    2 whole-grain waffles; 4–5 scrambled egg whites; 1 tbsp natural crunchy almond butter; ½ cup sliced strawberries or similar fruit

    Snack

    8 oz nonfat Greek yogurt plus ½ cup of sliced melon

    Lunch

    Low-carb wrap

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