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    Clean eating meal plan Clean eating meal plan Document Transcript

    • Clean Eating Meal Plan Coach Corri Mayo Phone: 419-467-6489 Email: corrimayo@gmail.com Website: www.livinghealthyandfit.org
    • Breakfast Ideas 1. Goat Cheese, Tomato, and Parsley Scramble 1 serving ~355 calories 2 large eggs 1 pinch Himalayan salt 1 pinch ground black pepper 1 teaspoon extra-virgin olive oil ½ cup chopped tomatoes (or zucchini, asparagus, or broccoli) 1 tablespoon finely chopped fresh flat-leaf parsley (or 1 teaspoon dried parsley) ¼ cup crumbled goat cheese (or feta cheese) 1 slice whole-grain bread (recommended: Ezekiel brand) Whisk eggs, salt, and pepper in medium bowl. Heat oil in medium nonstick skillet over mediumlow heat. Add egg mixture and cook slowly, stirring frequently until eggs are almost set. Stir in tomatoes and parsley; sprinkle with goat cheese. Cook for 1 minute, or until eggs are fully cooked. Serve warm with whole-grain bread. From the Body Beast Nutrition Plan 2. Almond Butter and Blueberry Oatmeal 1 serving ~308 calories 1 ¼ cup water ½ cup old-fashioned rolled oats (preferably organic) 4 tsp. all natural almond butter ½ cup fresh blueberries Dash of cinnamon Bring water to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 3 to 4 minutes, or until most of water is absorbed. Remove from heat. Combine oatmeal and almond butter in a medium bowl; top with blueberries and cinnamon. From the T25 Nutrition Plan 3. Scrambled Eggs with Toast and Kale 1 serving ~300 calories 2 eggs 1 tsp. extra-virgin olive oil
    • pinch of Himalayan salt pinch of ground black pepper 1 slice whole-grain bread (recommended: Ezekiel brand) 3 cups kale (or spinach) 2 tbsp chopped raw walnuts (or pine nuts) fresh lemon juice In a skillet on medium heat add the oil. In a medium dish scramble the eggs with the salt and pepper. Add the eggs to the skillet and cook until down. In the meantime, steam the kale in a double broiler or in the microwave and toast a piece of bread. When serving, add the chopped walnuts to the top of the kale and drizzle with fresh lemon juice. From the Ultimate Reset Nutrition Guide 4. Melon Mania 1 Serving ~265 calories ½ cantaloupe, de-seeded ½ cup cottage cheese 1/3 cup high fiber cereal Fill the center of the cantaloupe with the cottage cheese, sprinkle with the cereal. From the 10 Minute Trainer Nutrition Guide 5. Broccoli and Feta Omelet 1 serving ~205 calories 1 large egg 3 large egg whites 1 dash of Himalayan salt 2 tsp crumbled feta cheese 1 teaspoon extra virgin olive oil 2/3 cup broccoli florets, steamed (steaming optional) ½ slice whole grain bread, toasted (recommend Ezekiel) Combine egg and egg whites in medium bowl, mix well. Season with salt, add cheese and mix well. Heat medium nonstick skillet lightly coated with EVOO over medium heat. Add egg mixture. Cook for 2 to 3 minutes. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath. When eggs are almost set, add broccoli; cook for 1 to 2 minutes or until eggs are set. Fold in half. Serve with toast.
    • From the Les Mills Combat Nutrition Guide 6. Sweet Potato Hash with Crispy Turkey Bacon 1 serving ~ 466 calories (can be divided into 2 servings) ½ lb diced sweet potato (preferably organic) 1 tbsp minced garlic ¼ cup diced onion 1.4 cup diced green pepper ½ cup sliced scallions 1 tsp extra virgin olive oil 4 slices lean turkey bacon, cooked In a nonstick skillet, sauté sweet potato in olive oil until tender and slightly browned. Add garlic, onion and pepper and cook until veggies are tender. Remove from heat and top with scallions. Serve with turkey bacon. From the Insanity the Asylum Nutrition Guide 7. Coco-Loco Shake 1 serving ~350 calories 1 scoop Shakeology (any flavor) 1 cup coconut water ½ banana (preferably frozen and peeled) 1 tbsp. nut butter of choice 5 cubes ice Mix in blender, enjoy. From the Insanity the Asylum Nutrition Guide 8. Citrus Berry Smoothie 1 serving ~152 calories ¾ cup water ¼ cup grapefruit juice ¾ cup fresh raspberries ½ scoop Tropical Strawberry Shakeology 1 cup ice Mix in blender, enjoy.
    • From the Les Mills Combat Nutrition Plan. 9. Peanut Butter Banana Surprise 1 serving ~ 300 calories 1 cup water ½ cup water ½ medium banana (peeled and frozen preferably) 1 tbsp peanut butter (or nut butter of choice) 5 ice cubes 1 serving Chocolate Shakeology Blend and enjoy! From, Kelly Hanner 10. Tiramisu 1 serving ~300 calories 1 cup brewed coffee, cooled 1 tbsp. mascarpone (or ricotta cheese) 1 tsp unsweetened cocoa ½ tsp rum extract Blend and enjoy! From the Vanilla Shakeology recipe guide Lunch Ideas 1. Sagi’s Protein Salad 1 serving ~ 501 calories 2 cups chopped romaine lettuce 1 cup spinach, cut into bite sized pieces 1/3 cucumber, sliced 1/3 tomato, sliced 1/3 cup shredded carrots 1/3 cup sliced mushrooms ¼ avocado, cubed 6 oz rotisserie-cooked chicken breast (or sliced nitrite-free turkey or ham)
    • ½ large hard-boiled egg, sliced Himalayan salt and ground pepper to taste 1.5 teaspoons extra virgin olive oil 2 tablespoons fresh lemon juice 1 tablespoon red wine vinegar Combine lettuce, spinach, cucumber, tomato, carrots, mushrooms, avocado, chicken and egg in large bowl. Sprinkle with salt and pepper. Drizzle with oilive oil, lemon juice and vinegar; mix well to coat. From the Body Beast Nutrition Guide 2. Turkey Roll-Up 1 serving ~280 calories 3 oz deli turkey (or rotisserie chicken) 1 oz low-fat Swiss cheese 2 tomato slices 1 tbsp Dijon mustard 1- 6inch whole wheat tortilla (preferably Ezekiel brand) 1 carrot sliced length wise Place turkey, cheese, tomato, carrot and mustard in tortilla, roll up, and serve. From the Les Mills Pump Nutrition Guide 3. Egg Salad Sandwich 1 serving ~ 425 calories 2 large hard-boiled eggs, finely chopped 1 tablespoon ripe avocado ½ teaspoon prepared Dijon or yellow mustard 1 tablespoon chopped fresh parsley 1 dash paprika ground black pepper (to taste) 2 slices whole grain bread (recommended, Ezekiel) 2 slices tomato 2 leaves lettuce Combine eggs, avocado, mustard, parsley, paprika, and pepper in a small bowl. Spread egg mixture on one slice of bread. Top with tomato and lettuce and finish with second slice of bread.
    • From the Body Beast Nutrition Guide 4. Chicken, Apple and Hummus Pita 1 serving ~ 280 calories 1 small 4-inch whole wheat pita 2 tbsp hummus 3 oz grilled boneless, skinless chicken breast ¼ small green apple, sliced 2 tbsp red onion ¼ cup shredded romaine lettuce Open pita, spread with hummus, then layer chicken, apple, onion and lettuce. From the Les Mills Pump Nutrition Guide 5. White Bean and Tuna Salad 1 serving ~ 540 calories 6 oz canned tuna, in water 1 cup white beans, cooked ½ cup green pepper ½ cup yellow pepper 2 tbsp green onion 2 tbsp parsley dash ground black pepper 1 tbsp lemon juice 1 tsp olive oil Place all ingredients in a bowl and mix thoroughly. Drizzle lightly with olive oil. From the P90X Nutrition Guide 6. Cajun Fish Tacos 1 serving ~ 388 calories 5-oz fish filet, white flaky fish (wild caught) 4 leaves butterleaf lettuce (or romaine) ½ cup cabbage, shredded ¼ cup shredded cheddar cheese (the less ingredients in the cheese, the better) 1 plum tomato, diced
    • 1/3 cup black beans rinsed ¼ cup pico de gallo Cajun seasoning Preheat oven to 300 degrees. Coat fish with Cajun seasoning, place onto a baking pan, and bake for 12 to 18 minutes or until done. Drain excess juice and transfer to lean plate before cooling. Wrap fish in lettuce leaves with cabbage, cheese, and tomatoes. Serve with side of black beans and pico de gallo. From the Chalene Extreme Nutrition Guide 7. Brown Rice Bowl 1 serving ~ 400 calories 2/3 cup cooked brown rice 4 oz grilled chicken breast, boneless, skinless, sliced ¼ cup green peas, cooked 2 tbsp corn kernels, fresh or frozen, cooked (preferably organic) 1.5 tsp sesame oil 1 tsp low-sodium tamari soy sauce or Bragg liquid aminos 1 tsp. chili sauce Top brown rice with chicken, peas and corn in medium serving bowl. Drizzle with oil, soy sauce and chili sauce. From the Les Mills Combat Nutrition Guide 8. Antioxidant Madness 1 serving ~ 300 calories 1 scoop Greenberry Shakeology ½ cup frozen strawberries (no sugar added) ½ cup blueberries (no sugar added) 1 cup almond milk ice (to taste) Blend, and enjoy. From the Les Mills Pump Nutrition Guide 9. Peppermint Patty Shakeology 1 serving ~ 185 calories
    • 1 scoop Chocolate Shakeology 1 cup cold water ½ cup almond milk ½ tsp mint extract or 12 fresh mint leaves ice to taste Blend and enjoy! From the P90X2 Nutrition Guide 10. Mojito Strawberry Lemonde 1 serving ~250 calories 1 scoop Strawberry or Greenberry Shakeology 1 tsp mint OR 2 tbsp chopped basil 1 cup lemonade ice to taste blend and enjoy! From the Shakeology Recipe Guide Dinner Ideas 1. Baked Salmon, Asparagus and Potatoes 1 serving ~450 calories 1 clove garlic, chopped 2 tsp EVOO 1 tbsp chopped fresh basil ¼ tsp Himalayan salt ½ tsp herbal seasoning blend 1 tbsp fresh lemon juice 1 tbsp chopped fresh parsley 6 oz salmon fillet, wild caught 1.5 cups steamed asparagus 1 cup boiled baby potatoes (with the skin on) Combine garlic, oil, basil, salt, seasoning blend, lemon juice, and parsley in a small bowl, mix well. Place salmon in a shallow dish; pour marinade over salmon. Marinate for 20 minutes, turning once to get marinade on both sides. Preheat oven to 350. Place salmon on a piece of aluminum foil. Cover with marinade; seal. Place sealed salmon on baking sheat. Bake for 20
    • minutes or until salmon flakes easily when tested with fork. Serve with asparagus and baby potatoes. From the Ultimate Reset Nutrition Guide 2. Shaun’s Fave: Roast Chicken with Vegetable Puree 1 serving ~ 300 calories ½ small roasted chicken (about 4 oz meat), skin removed 2 cups mixed broccoli florets, carrot slices, cauliflower florets, and squash pieces Roast the chicken yourself, or purchase a roasted chicken from your local market. Steam mixed vegetables until soft, then puree in a blender until smooth. Serve warm vegetable puree alongside chicken. From the Insanity the Asylum Nutrition Guide 3. Shrimp Coconut Curry in a Hurry 1 serving ~ 346 calories ¼ cup canned coconut milk 1 tsp fresh lime juice ½ tsp raw honey 1/3 tsp curry powder ¼ tsp grated fresh ginger ¼ tsp finely chopped garlic 6 oz medium shrimp, peeled and deveined ¼ tsp Himalayan salt ¼ tsp ground black pepper 1 tsp safflower oil ½ red bell pepper, chopped 2 tsp fresh cilantro (optional) Combine coconut milk, lime juice, honey, curry powder, ginger and garlic in small bowl; set aside. Season shrimp with salt and black pepper. Heat oil in large nonstick skillet over mediumhigh heat. Add shrimp and bell pepper; cook, stirring frequently, for 30 seconds. Add coconut milk mixture; mix well and bring to a bowl. Reduce heat to low and boil gently for 5 minutes or until sauce is slightly thickened and shrimp meat is firm, white and opaque in center, and tails are pink. Garnish with cilantro. From the Body Beast Nutrition Guide
    • 4. Chili Spice Steak Salad 1 serving ~ 318 calories 3 oz raw lean sirloin, cut into thin strips ¼ tsp chili powder Himalayan salt and ground pepper to taste 1 tsp EVOO 2 cups shredded red cabbage 1/8 medium avocado, sliced 2 tbsp balsamic vinaigrette Season sirloin with chili powder, salt and pepper. Heat medium skillet lightly coated with EVOO over medium-high heat. Add sirloin; cook, stirring constantly, for 1 to 2 minutes or until cooked through. Place cabbage on a serving plate, top with sirloin and avocado. Drizzle with vinaigrette. From the T25 Nutrition Guide 5. BBQ Turkey Burger 1 serving ~ 310 calories 1 tsp EVOO 4 oz ground turkey breast patty 2 onion slices 1 tbsp BBQ sauce (with no High Fructose Corn Syrup) 1 whole wheat English muffin (preferably Ezekiel brand) 1 lettuce leaf 1 tomato slice 1 cup steamed broccoli Heat EVOO on stovetop griddle or electric grill (or on a George Foreman grill). Put patty on the grill and cook until it is cooked all the way through. While it’s cooking, grill onion until it reaches desired tenderness. When done, spread BBQ sauce on English muffin, then place patty and onions on bun. Add lettuce and tomato, if desired. Serve with steamed broccoli. From the Les Mills Pump Nutrition Guide 6. Dijon Baked Sea Bass with Parmesan Cauliflower 1 serving ~ 361 calories 5 oz sea bass 2 tbsp fresh lemon juice 1 tbsp Dijon mustard
    • 2 tsp olive oil 2 tbsp minced fresh parsley 1 cup of cauliflower florets 2tbsp grated parmesan cheese Himalayan salt and pepper to taste 1 tsp EVOO Preheat oven to 425 degrees. In a small bowl, combine the lemon juice, mustard, olive oil, and parsley. Place sea bass in an ovenproof dish and top with the lemon sauce. Place in the oven and bake for about 20 minutes or until fish flakes easily with a fork. Meanwhile, spray a baking sheet with nonstick cooked spray and lay cauliflower down in one layer; season with a pinch of salt and black pepper and top with parmesan cheese. Bake at 425 degrees for 20 minutes. From the Chalene Extreme Nutrition Guide 7. 5-Spice Turkey Breast with Cranberry Relish 1 serving ~293 calories 1 cup vegetable broth 1 tsp. Chinese 5-spie powder 6 oz raw turkey breast ¼ cup raw cranberries 3 orange segments 1 tbsp diced raw onion Himalayan salt and pepper to taste 1 cup Brussels sprouts, cut in half Place vegetable broth and 5-spice powder in a medium saucepan over medium-high heat. When broth simmers, add turkey breast and poach until cooked through. While turkey is cooking, place cranberries, orange segments, onions and salt/pepper in a food processor or blender and pulse until you have a chunky sauce. Steam Brussels sprouts in water until tender. Remove turkey from broth. Place Turkey and Brussels sprouts on plate. Top with cranberry relish. From the Insanity the Asylum Nutrition Guide 8. Honey-Mustard Chicken with Oven-Roasted Vegetables Serves 2 ~ 370 calories 1 tbsp raw honey 2 tsp. Dijon mustard 2 tsp olive oil ½ tsp dried thyme
    • 2, 4-oz boneless, skinless chicken breast 2 small red new potatoes, cleaned a halved 1 cup carrots 1 cup Brussels sprouts, cleaned and halved Himalayan salt, to taste black pepper, to taste In a medium, nonreactive bowl, combine honey, mustard, olive oil, and thyme. Add chicken, cover, and allow to marinate in the fridge from 30 minutes to 1 hour. Preheat oven to 375. Spray a cookie sheet with nonstick cooking spray and arrange vegetables on it. Sprinkle veggies with salt and place in oven for about 30 to 40 minutes, turning every 10 minutes. Place chicken in a baking pan and place in same oven for 20 to 25 minutes or until cooked through. Pierce one of each kind of vegetable with fork to make sure they’re done. Place one chicken breast and hald the vegetables on each plate and serve. From the P90X2 Nutrition Guide 9. Pear Pork Medallions 2 serving ~ 248 calories 4, 2-oz thin-cut boneless pork chips or medallions Himalayan salt (to taste) garlic powder (to taste) 4 pear halves, canned in juice (reserve juice) Preheat oven to 350 F. Place pork medallions in a rimmed baking dish. Lightly sprinkle each piece with salt, pepper and garlic powder. Drizzle about 1 teaspoon of pear juice over each medallion. Cover with foil and bake for 20 to 30 minutes, or until pork is cooked all the way through. From the P90X2 Nutrition Guide 10. Pasta Primavera with Feta 1 serving ~ 310 calories ¾ cup whole wheat pasta, measured after cooking 1 cup steamed mixed veggies 1/3 cup feta cheese ground pepper, to taste Top pasta with vegetables and cheese. Season with pepper.
    • From the Les Mills Pump Nutrition Guide Snack Ideas 1. Protein Snack Plate 1 serving ~282 Calories 3 hard-boiled eggs, whites only 1/3 cantaloupe, sliced 4 pieces whole wheat Melba toast 1 slice reduced-fat Swiss cheese Peel eggs and slice whites onto a salad plate. Arrange with cantaloupe slices, Melba toast, and cheese. Need a protein boost? Add 1 cup nonfat plain yogurt or 1 cup skim milk. From the Les Mills Pump Nutrition Guide 2. Deviled Eggs 1 serving ~ 107 calories 1 hard-boiled egg, cut in half 2 tbsp ripe avocado 1 tsp chopped parsley paprika for color Cut the eggs in half and scoop out and discard the yolk. Mash the avocado and combine with the parsley. Put into the egg halves and serve. From the Chalene Extreme Nutrition Guide 3. Dried Fruit-n-Nut Oats 1 serving ~ 302 calories 1 cup hot old fashioned oats, cooked in water, measured after cooking 1.5 tbsp chopped pecans (or walnuts) 1 tbsp dried cranberries ¼ cup milk of choice 1 tsp raw honey Combine first 4 ingredients in bowl and drizzle with honey. Need a protein boost? Add 2/3 scoop Shakeology protein powder.
    • From the Les Mills Pump Nutrition Guide 4. Minty Yogurt Cucumber Bowl 1 serving ~ 156 calories ½ cup plain nonfat Greek Yogurt 1 medium cucumber, diced 1 tbsp. fresh mint leaves, finely chopped 1 tbsp chopped raw walnuts Place yogurt in small serving bowl. Add cucumber and mint; mix well. Sprinkle with walnuts. From the Les Mills Combat Nutrition Guide 5. Nutty English Muffin 1 serving ~ 296 calories 1 tbsp almond or peanut butter 1 whole wheat English muffin, toasted (preferably Ezekiel brand) 1 tbsp raisins ½ navel orange Spread nut butter on English muffin and sprinkle with raisins. Serve with orange segments. Need a protein boost? Add ½ cup of 1% cottage cheese or 1 hardboiled egg. From the Les Mills Pump Nutrition Guide 6. Hummus A-Go-Go 1 serving ~ 137 calories ¼ cup hummus ½ sliced cucumber 1 large carrot sliced ½ of a sliced bell pepper Plate up, and serve. From the 10 Minute Trainer Nutrition Guide 7. Roast Beef Sandwich 1 serving ~ 147 calories
    • ½ cup fresh grapefruit juice ½ (6-inch) whole-wheat pita 1.5 oz lean roast beef, sliced 3 cherry tomatoes, sliced 1 romaine lettuce leaf, shredded Drink grapefruit juice about 10 minutes before eating sandwich. Fill pita with roast beef, tomatoes and lettuce. Serve. From the Les Mills Combat Nutrition Guide 8. PB & J 1 serving ~ 300 calories ½ cup unsweetened almond milk ½ cup water ½ cup grapes 2 tsp all-natural peanut butter 1 serving Vanilla Shakeology Blend and Enjoy. From the Shakeology Recipe Guide 9. Smooth Coconut 1 serving ~300 calories 1 serving Greenberry or Tropical Strawberry Shakeology 2 tbsp avocado ¼ tsp coconut extract ½ cup coconut milk ½ cup water Blend and Enjoy From the Shakeology recipe Guide 10. PB Toast and Cottage Cheese 1 serving ~149 calories ½ slice whole-grain bread, toasted (preferably Ezekiel bread)
    • 1 tsp all-natural peanut butter 2 medium strawberries, sliced 1/3 cup low-fat cottage cheese Spread toast with peanut butter. Serve with cottage cheese topped with strawberries on the side. From the Les Mills Combat Nutrition Guide