Day 2 of Clean Eating Challenge!

Here is a sample of a “clean eating” week.  This is about an average of 1500-1600 calories per day.  You should be exercising for at least 30 minute a day 5 to 6 days a week.  Start there and work your way up.  Again, this is a lifestyle change and we are going to learn how to make better choices.  This is NOT a diet!!!  You will not go hungry.  Please eat every 3 hours.  Drink lots of water and try to limit your drinks to just water during the next 21 days.  Please let me know if you have any question.  I’m so happy to be doing this with you!!!  Stay accountable.  Write down what you’re eating!!!

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****Substitute accordingly.  Choose gluten free or vegetarian options.

Day 1
Breakfast – 1 Serving vegetarian omelet
Snack –1 cup roasted chickpeas
Lunch – Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato)
1/2 cup raw baby carrots
1 cup sliced watermelon (or whatever fruit you like)
Snack – 1 medium apple with almond butter
Dinner – 1 cup whole wheat pasta
1/2 cup low-sodium pasta sauce
3 lean beef meatballs

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Day 2
Breakfast – Nonfat plain Greek yogurt
1 tablespoon almonds
1 cup blueberries
Snack – 5 whole grain crackers
1 piece 2% fat string cheese
Lunch – cilantro lime chicken pasta salad
1 medium apple and almond butter
Dinner -1 baked chicken breast
1 medium baked potato
1 tablespoon salsa
1 cup cooked green beans
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Day 3
Breakfast – “Peanut Butter Banana Oatmeal”
1 cup cooked oatmeal
1 tablespoon peanut butter
1/2 sliced banana
(add banana and peanut butter after the oatmeal is cooked)
Snack – apple with almond butter
Lunch –spinach salad 4 ounces cooked chicken breast
Snack – 1 cup baby carrots and hummus
Dinner – 1 cup whole wheat pasta (use the leftovers from day 1)
1/2 cup low-sodium, low sugar pasta sauce
1 chicken breast – cooked and cut in strips or cubes
Salad – 1 cup lettuce, 1/4 cup tomatoes, red onion
1 tablespoon oil and vinegar dressing



Day 4
Breakfast – Spinach Omelet
Snack – Strawberry Watermelon Smoothie
1/2 cup watermelon, 1/2 cup strawberries
6 ounces plain Greek yogurt
(if you are on the run, switch for a 1 cup of berries)
Lunch – leftover pasta salad from day 2
1 cup red grapes
Snack – 1 ounce almonds
Dinner –Chicken and brocolli
sweet treat- dark chocolate

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Day 5
Breakfast – Nonfat Greek yogurt
1 tablespoon almonds
1 small banana
Snack – 1 handful of grapes
1 piece 2% fat string cheese
Lunch – 3 slices of turkey breast rolled up in a whole wheat tortilla (add green or red peppers if you like)
Salad:1 cup lettuce, shredded carrots and cucumbers
Dressing: 1 tablespoon oil and vinegar dressing
Dinner –Salmon and blood orange salad
Dessert – Strawberry Banana Smoothie
6 ounces plain Greek yogurt
1/2 cup strawberries, 1/2 banana

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Day 6
Breakfast – 1 cup cooked oatmeal
1/2 cup blueberries and pecans
Snack – celery with natural almond butter
Lunch – Turkey Sandwich (2 slices WW bread, 3 oz low-sodium turkey, 2 tsp mustard, 2 slices tomato)
1 cup baby carrots
1/4 cup hummus
Snack – 1 medium apple
Dinner – Garlic Lime Shrimp serve with pasta, rice or quinoa

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Day 7
Breakfast – 2 scrambled eggs
1 slice whole wheat bread
1 tablespoon peanut butter
Snack – Nonfat plain Greek yogurt with berries
Lunch – Grilled Salmon
1 cup cooked asparagus
Snack – 1/2 cup carrots, 1/2 cup celery
1/4 cup hummus
Dinner – Orange Chipotle Chicken
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CHOOSE wisely!  Have a great time!  Let us know how it’s going:)))

Much Love,

Judy

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