8 Week Clean Eating Plan

What is clean Eating?

o Clean eating is a method of cooking and eating that focuses on natural, whole foods. Fruits, vegetables, lean proteins, whole grains and water are at the center of this. People who eat cleanly avoid refined sugars, flours, processed oils such as hydrogenated oils! and preservatives. "s a result, a clean eating diet is largely free of trans fats or e#cessive amounts of any fats. $t is also full of naturally% occurring vitamins and minerals. We are start slow and easy into clean eating& 'o we are going to focus on one meal a week and then add on till be get all the way to dinner& (he last few weeks you should be on your Clean Eating way of life& Clean eating diets typically entail five to si# small meals each day, spaced apart by about three hours. (his aim of this schedule is to keep your blood sugar level even throughout the day. Each meal ideally contains both a lean protein and a comple# carbohydrate. (he diet calls for plenty of fruits and vegetables as well, and drinking at least eight glasses of water per day. )oes this mean that you won*t be cooking+ ,o. Clean eating is not the same as a raw diet, where food is not cooked. $nstead, you are starting from a place as close to nature as you can get. -aked goods, hearty soups and dishes and indulgent items are not prohibited, but are made using different ingredients, ones which are consistent with a clean diet.

.ood /uck on 0our ,ew 1ourney&

Week 2
We are only going to focus on -reakfast this week& 'o the rest of your day will be your regular routine& 'o don*t sweat it, it is 3ust breakfast& 4'tart on a 5onday& For me it works better to start a program on 5onday& 'o get your mind set on 'unday& )o your .rocery 'hopping for all your -reakfast needs for the week& 0ou can choose one 5eal 6ption for the whole week or mi# it up& 4)o not skip breakfast& (his is your fuel to make sure you get off to a good start& 5ake sure you stick to the guidelines& 4Eat within the first hour of getting up& 4(ry and drink 8 o7 glass of water right when you get up& "nd 8ave another 8 o7 glass of water with your breakfast& 4,o Coffee& $f you like that warm beverage 8ave warm Water and /emon 1uice& 4$ have four 5eal Plans for you to get started with& 9easons (o Eat -reakfast&

Enhance Immune System Improve Your Skin Keep Yourself Thin Stabilize Energy Levels Live Longer

5eal Plan 6ptions&

-reakfast 6ption :2 1 whole eggs 4oz sliced turkey breast, grapefruit(no sugar on top). 8oz Glass of ater!

1 "lice #zekiel $read %oasted w& 1%blsp 'aturally (ore )eanut $utter (ake sure you get turkey fro* the deli! +on,t buy pre-packaged turkey! .ou can turn this into an o*elet by adding the turkey into the eggs! /f you want add so*e 0eggies in also! .ou will find #zekiel $read at 1roger,s. /t will be located in the freezer across fro* the bacon. /t is *ade of sprouted grains

-reakfast 6ption :; cup dry 2uick cook 3at*eal, *ade with 1 cup water 4 tblsp ('aturally (ore )eanut $utter), 5andful of fruit(your choice. 6ook oats in *icrowa0e for about 4 *inutes.(78 sec. inter0als so it don,t rise o0er your bowl! 9dd in peanut butter and fruit! .ou want to buy the 188: 3ats! .ou can use 2uick oats and still pop it into the *icrowa0e for about 4 *in. ('o prepackaged en0elopes that co*e in that bo;.) 'aturally (ore )eanut $utter is a0ailable at 1roger,s. /t is sweetened with honey or *olasses.

-reakfast 6ption :<

cup cottage cheese cup blueberries (or other fruit) 1 %blsp. Ground <la; "eed = cup walnuts 6o*bine and #at! .ou could fi; ahead the night before, Grab and Go! .ou can find Ground <la;seed on the isle with flour!

-reakfast 6ption :=
1 baked potato %opped with 1oz )lain 3rganic .ogurt, and 4 %blsp. Ground <la;seed %his *ay see* a little weird for breakfast! / so*eti*es get tired of eggs and 3at*eal e0ery *orning! "o (i; it up! ho says we ha0e to ha0e breakfast food for breakfast! 9nd you should ha0e your carbs earlier in the day! Great energy booster!

Week ;
(his week we are going to continue with our clean breakfast and we are going to add a mid%morning snack. 'hould be around 2>?>> in the morning, depending on what time you had breakfast. @sually ; to < hours after your first meal& 4Follow guidelines for your breakfast routine from last week& 48ave another 8o7 class of water with your snack 4Even if you are not hungry still eat your snack. 9easons to have a mid%morning snack 'tabili7e -lood 'ugar 8elps you take in fewer calories during the day Prevents over eating because you are irritably hungry 6pportunity to get your fruits and vegetables.

'nack 6ptions? 'nack 6ption 2.

2 "pple 'liced ; (-/' Chopped Walnuts 2 ('P Cinnamon $n tip lock -ag or plastic container, combine ingredients and shake. 5ake the night before so the 3uice from the apple can absorb the cinnamon& .rab and Pack the ne#t morning&

'nack 6ption ;.
= o7 Aanilla .reek 0ogurt )annon 6$B6'! 2 (-/' ,aturally 5ore Peanut -utter C ('P Cinnamon 2 "pple chopped into bite si7e pieces

2; .rapes 'liced 0ou will not find a =o7 container of yogurt 3ust save whats left of a container to use on a potato or other recipe& 5i# together in container. 5ake the night before& .rab D Pack&

'nack 6ption <.

Container )annon*s 6$B6' 'liced Fresh or Fro7en fruit of your choice 5i# together& En3oy Plain .reek 0ogurt

'nack 6ption =.
2 cup Fresh or Fro7en 5i#ed Fruit ,ot canned! 8andful of "lmonds

Week <
0ou are now up to week <& (his week we are going to continue with our clean breakfast and our mid%morning snack. We are going to know add in changing your lunch routine& 4Follow guidelines for week 2 D ; 48ave another 8o7 class of water with your lunch 4,ever skip /unch& 4/unch will be a time to rela# and refuel the body& (ake time& "dvantage of this me

9easons to have /unch

9educe 8unger 5ore Energy -etter Workouts Fewer Food Cravings and 6bsessions 5ore Energy to choose and prepare a proper dinner

/unch 6ptions? 6ption 2.

; cups -aby 'pinach = o7 grilled or baked chicken 2 cup sliced red grapes sliced red onion ; tblsp slivered almonds )ressing? ; (sp 6live 6il and Fresh /emon 1uice

6ption ;.
2 Can (una ; cups salad /ettuce, tomato, carrot, cucumber, green peppers etc! ; (-/' ,ewman*s 6il and Ainegar )ressing

6ption <. -lack -ean -urritos?

; 2> $nch! Whole Wheat (ortillas ; (-ls 6live 6il 2 'mall 6nion C red -ell Pepper 2 ('P 5inced garlic 2 2Eouce can black beans rinsed and drained!

< ounces cream cheese C tsp salt 'aute onion. bell pepper, garlic in oil. "dd black beans cook < minutes stirring. Cut cream chesses into cubes and to skillet with salt. Cook ; more minutes stirring. 'poon 5i#ture into warmed tortillas evenly down the center and roll up& 0ou can make these the night before ready to go pop in the microwave at lunch& 2 whole 5ango chopped is an awesome side item with this&

6ption =. .rilled "pple and Cheddar 'andwich?

; 'lices of E7ekiel -read 8oney 5ustard "pple slices ; 'lices Cheddar Cheese& 5ake 3ust like a grilled cheese& @se real -utter in your pan no margarine& 'erve with 2 cup fruit of your choice

WEEB =
Welcome Week =& 8ow are you doing so far+ 8ang in there you are on your way to having a new eating habit& (his week we are adding in a mid%afternoon snack& (his should be eaten around <?>>& 4'tay with you clean eating for weeks 2,; D < 48ave another 8o7 class of water with this meal& (his will put you at E glasses of water per day 4)on*t skip mid afternoon snack& -enefits of 5id%"fternoon 'nack appetite control by preventing overeating at meals improved weight control helps fuel the body to prepare for and recover from exercise and physical activity

provides energy during periods of the day when hunger strikes. Snacking can help Type 1 or 2 diabetes patients better control their blood sugar

Meal Options Option 1

1 cup homemade vegetable soup fruit or small side salad

Option 2
!aked Sweet "otato topped "lain #reek $ogurt % &innamon

Option '
; o7 'liced (urkey from the )eli 2 "pple 8andful ,uts

6ption =?
F cup sunflower seeds 2 cup grapes

Week E
G8e who does not use his endeavors to heal himself is brother to him who commits suicideH Proverbs 28?I
6h 0es week E& -y this time you should be feeling awesome if you are following this plan& (his is the last meal Plan change you have to do& (his week you are putting it all together& 4Continue weeks 2,;,< D =& 4)rink 8o7 glass of water with this meal& 4 Eat this meal at least ; hours before bed time& 4Eat this meal together with you family with the phone D tv off& En3oy the company&

46nly have 9ed meat 2 to ; times per week& 4Wild caught Fish is the only fish you should buy&

-enefits of )inner together as a family&

Families who eat together develop strong parent child bonds. Children that are involved by setting the table, and clearing the dishes learn important skills. Bids associate having family meals together as having a more stable home environment.

5eal 6ptions? 6ption2.

-lack -ean "nd Juinoa -urgers 'ide of Chopped 5angoes 'ide 'alad 9ecipe? 2 cup Juinoa, ; Cups Water, 2 can black beans rinsed and drained, 2K< cup --J 'auce, L cup whole wheat bread crumbs, 2 small onion minced, C tsp minced garlic, olive oil for frying. $n medium saucepan bring Muinoa and water to boil. 9educe heat to low. cover and simmer for ;> minutes. While the Muinoa is cooking, place drained and rinsed black beans in a food processor along with --J 'auce. Process until smooth. Place the processed bean mi#ture in a large mi#ing bowl. 6nce the Muinoa is cooked, remove it from the heat stir and allow it to cool a little. "dd the Muinoa to the bean mi#ture along with breadcrumbs, onion and garlic. 'tir until everything is well combined. 9efrigerate to set about E N 2> minutes. 8eat skillet on medium heat along with oil. Form burgers into 8 thick ;% 2K; inch patties. Fry for <%E minutes on each side until browned.

Juinoa can be purchased at Wal%mart in the dried bean section& $t is usually on the top shelf in a light green bo#& Juinoa is a complete protein so you don*t need a meat with this&

6ption ;.
E o7 Chicken, (urkey, Fish or /ean -eef 2%; cups 'temed Aegetables topped with lemon 3uice C cup cooked brown rice

6ption <.
(una -urgers 2%; cups salad 9ecipe? C can )rained Family si7e (una in Water,2K= cup of egg whites no egg substitute!, C an onion, C tomato, F cup sprouts, 2 large spoonful Fla# seed meal, pinch of parsley pinch of pepper, C tsp of garlic. Chop onion and trow into frying pan until browned. $n a large bowl mi# together tuna egg whites fla# parsley pepper garlic and onions. -rown on both sides. (op with sprouts and chopped tomato&

6ption =.
-lack -ean (acos 'alad 9ecipe? C 2Oo7 bag dry black beans cooked in crockpot& )rain and 9inse& "dd -lack -eans, 2 packet (aco 'easoning and water that the packet season calls for into a skillet simmer until it thikins. 'erve on a bed of 6rganic -lue (ortilla Chips, /ettuce,(omato, 6nion 'hredded Cheddar Cheese. (op with Plain .reek 0ogurt if you desire&

Week O,P D 8
,ow you have worked up to combining all of your meals together for a whole week& 0ou should be feeling better than you have ever felt and seeing results if you followed and did the work according to the guidelines& (he ne#t three weeks you can start to come up with your own recipes& (hink about all the .od made foods and how you can combine them to make your own recipes& 0ou can also .oogle Clean Eating 9ecipes and they are so many recipes that you can find& We will continue to add in some recipes at the gym& 0ou can always take your favorite recipe, let*s say meatloaf, .oogle clean eating meatloaf recipe& 'omeone has usually done the work& $ hope by the end of the 8th week you have changed the way you see and eat food and continue with Clean Eating& (hink about if your energy level has gone up& 8ow are your 5oods now& 8ave you seen changes in the outer appearance of your body+

.reat 1ob&

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