28 Day Eat Clean Challenge - My Menu Week Four!
Friday, May 13, 2011
I am using this week as a leaning out week to make sure I feel my very best for my sons graduation and wedding this coming weekend. I will write this as MY plan. You are welcome to use it as a guideline for your week or you could repeat last weeks plan.
Sunday – Cooler 1 Day 3
Breakfast: 4 egg whites & 1 whole eggs, spinach, mushrooms, quinoa
Snack: 1 pear, water packed tuna
Lunch: Grilled chicken breast with 1/2 sweet potato; green beans
Snack: Grilled chicken breast, raw sliced radishes, shredded cabbage
Dinner: Tilapia; 1/2 sweet potato; steamed sliced zucchini
Monday – Cooler 2 Day 3
Breakfast: Ezekiel English muffin spread with yogurt cheese and topped with spinach, tomato and scrambled egg white
Snack: Trail mix (almonds, cashews, dried unsweetened cranberries, raisins; 1 apple
Lunch: Spinach topped with grilled chicken, pitted chopped dates, slivered almonds and a dash of both olive oil and balsamic vinegar
Snack: Strawberries and cashews
Dinner: Bison tenderloin, roasted carrots, beets and brussel sprouts; quinoa (farro or brown rice)
Snack: nonfat plain yogurt with berries
Tuesday – Cooler 1 Day 6
Breakfast: 4 egg whites + 1 whole egg, spinach, mushrooms, + a dallop of greek yogurt.
Snack: Grilled chicken breast, chopped celery, 2 TBSP greek yogurt, walnuts
Lunch: Spinach Salad with water-packed canned tuna, sprouts, squeeze of lemon
Snack: 1 pear; protein shake made with water and 1 scoop protein powder
Dinner Chicken breast; 1/2 sweet potato; steamed broccoli (I will change this to be brussel sprouts); 1 TBSP Olive oil or coconut oil
Wednesday – Stripped Week 1 Sunday
Breakfast – Oatmeal, flaxseed, wheat germ, chia seeds, banana , strawberries, cinnamon, pecans
Snack – Protein shake; 1 scoop protein powder, water; 1 pear
Lunch – Tilapia, steamed spinach, sliced tomatoes
Snack – chopped apple, pear, blueberries topped with chopped walnuts and a squeeze of lemon juice
Dinner – Grilled Shrimp w/avocado, tomatoes, cilantro, red onion
Snack: Protein shake powder, water
Thursday – Cooler 1 Day 4
Breakfast: 4 egg whites + 1 whole eggs, spinach, mushrooms
Snack - 1/2 pear, protein shake made with water and 1 scoop protein powder.
Lunch - Bison burger, 1/2 sweet potato, broccoli, water.
Snack - Grilled chicken breast, sliced cucumber, radishes, 1/2 pear.
Dinner - Baked tilapia, steamed spinach, steamed broccoli, 1/2 sweet potato
Friday – Stripped Week 1 Wednesday
Breakfast: Oatmeal, chia seeds, wheat germ, mango, unsweetened coconut, almond milk, protein powder, cashews or pecans
Snack: 2 hard-boiled eggs; berries
Lunch: Shrimp Ceviche (cocktail shrimp, avocado, red onion, tomato, cilantro, lime juice)
Snack: 1 pear; water packed canned tuna (I like to dice up my pear into my tuna)
Dinner: Bison tenderloin, roasted carrots, beets, leeks & sweet potato
Snack: Handful of almonds; apple
Saturday - cooler 1 Day 2
Breakfast: Crustless Clean Quiche, berries
Morning Snack: 1/2 apple, walnuts, 1/2 scoop protein powder
Lunch – Quinoa Salad, Grilled Pork Tenderloin, Clean Deviled Eggs, Hopping John
Afternoon Snack - Hummus, red peppers
Dinner – Chicken breast, 1//2 sweet potato, steamed asparagus
Sunday – Cooler 1 Day 5
Breakfast: Baked Blueberry Cheesecake Oatmeal
Morning Snack: Fage greek yogurt, ½ apple, water packed tuna
Lunch: Leftovers from Saturdays Lunch
Afternoon Snack: Fage greek yogurt (3 tbsp) water packed tuna, celery sticks, 1/2 apple
Dinner: Chicken Breast, sweet potato, steamed green beans
I left the cooler plan and stripped plan name from last weeks menus, but put in my changes for this week. I'm sure there will be necessary substitutions and sliding meal times. The good thing is that all the foods are being prepared by me and they are all clean recipes. I will carry fresh fruit, nuts and protein powder with me everywhere I go next weekend.
I hope the past 19 days have been a time of discovery for you. A time to try new things and see what works for you are this time of your life. Not everyone can or desires to jump in 100% at first. I know I was about a 80% clean eater (or what I understood to be clean) for Sunday - Friday when I was training for my marathon. On Saturday morning during my long runs I just caved. I would try to find the healthiest alternatives I could using cocoa dusted golgi berries, trail mixes and homemade oat and berry bars. But near the end I gave in and ate Combos. I had a low tolerance for the gels, gummies and gatorade type products.
I hope you have some take away recipes and ideas. I would love to hear some of your discoveries. BTW . . . Don't you LOVE natural peanut butter?!!!!