Monday, August 19, 2013
Preparing For a Week of Clean Eating
Lunch or Dinner:
Grilled chicken breast, quinoa, mixed veggies (broccoli, zucchini, tomatoes, spinach)
-Make 4 or 5 grilled chicken breasts (approx 4 ounce servings) for the week
-Cook enough vegetables to eat at 3 or 4 meals
-Make quinoa to have 4 or 5 1/2 cup servings
Baked Salmon, sweet potato, salad
-Make enough salmon for 3 or 4 5-6 ounce servings
-Bake 2 or 3 sweet potatoes
-Make one large salad to eat during the week, load it up with carrots, cucumbers, tomatoes, add in lots of mixed leafy greens and spinach. Choose your dressing wisely: red wine or balsamic vinegar and evoo, or an organic vinaigrette (I prefer the Organicville brand)
* The key here is to prepare enough meals to have 5 days of lunch and dinner. You can make 2 or 3 different meals, depending on how much variety you need. When I am in goal mode I can eat a lot of the same meals throughout the week.
-1/4 cup raw almonds
-Cut up veggies (carrots, celery, snow or snap peas) and 2 tbsp hummus
-1 tbsp organic peanut butter with Sprouted Grain Ezekiel cinnamon raisin bread
-Apples, pears, peaches, plums, etc
-Mixed berries, 1/2 cup organic full fat yogurt, 1 scoop vanilla protein powder (I use Sun Warrior Vegan blend, or for those of you who prefer whey, J Robb Whey is a good choice)
-1 organic mozzarella cheese stick
-Green Smoothie- you can make this in the morning to take with you, make sure to keep refrigerated (will keep up to 24 hours)
-Protein Shake- again make in the morning to take with you. You can also purchase a blender bottle to keep with you, add water and your protein shake and drink. It's easy and will keep you from grabbing something bad.
On the go or in a pinch:
If you are able to make it to a grocery store pick up any of these:
-Kind Protein bar
-Portioned out unsalted nuts
-Frozen Amy's meal (if you can get to a microwave)
-Premade salad- skip the dressing and stick with red wine vinegar and evoo
Make sure you are drinking plenty of water (half your body weight in ounces per day) as sometimes you will mistake hunger for thirst.
If you need more ideas check out my approved foods list here.
Please share any healthy meals or snacks that you eat to stay lean and clean!
As always, thanks for stopping by!