Welcome to Clean Week!

Welcome to CLEAN WEEK!

Can you eat clean for 7 days?

Clean eating means to concentrate on whole foods. Vegetables, fruits, whole grains, lean meats, healthy fats are considered clean foods. You want to avoid processed foods, foods with preservatives added and those that contain unhealthy fats. A good rule of thumb is if you could pick it or kill it, you can eat it on Clean Week.

If you missed out on this CLEAN WEEK group, don't worry, there will be another one.  Email me at ellieperico@gmail.com and I'll send you details on the upcoming one!

Below are the basic steps to getting ready to begin CLEAN WEEK:

1.     Determine your eating plan. If you weigh less than 185lbs, you get breakfast, Shakeology (or snack), lunch, dinner. If your weight is over 185lbs, you add in one more snack between lunch and dinner.

2.     Create your Clean Week menu. For each meal and snack, you get 7 different recipes to choose from. This makes meal planning SUPER simple! You can easily mix and match the foods you enjoy to provide the right nutritional value for the week without overthinking it.

3.     Meal prep for the week. Once you have your week long meal plan created, you can start meal prepping for the week. This is a huge time saver and will also keep you on track without excuses for slipping. A sample meal plan is below as an example.  

4.     The last step is to Drink Your Shakeology daily.  Shakeology is used as a snack with this program. The nutrition guide comes with several recipes. You can also choose another snack if you don’t have Shakeology, although Beachbody created Clean Week specifically to try it out before committing.

There are a wide variety of recipes that come in the Clean Week guide and all are labeled V for vegan, VG for vegetarian, GF for gluten free or DF for Dairy Free.  The recipes that come with it are as follows:

§  Breakfast: protein pancakes, berry walnut oatmeal, egg & veggie scramble, almond butter banana, lox ’n’ toast, yogurt parfait, and breakfast bowl.

§  Lunch: tuna melt, Mediterranean veggie pita, lentil quinoa salad, chicken quinoa and broccoli, turkey burger, protein-packed salad, and salmon bowl salad.

§  Dinner: buffalo wings, teriyaki tempeh, veggie burger, grilled halibut, sweet potato and veggies, shrimp and veggie pesto pasta, chicken corn and salad, and pork and beans.

§  Snacks: veggies ‘n’ hummus with almonds, protein power edamame, nutty apple, yogurt bowl, trail mix, avocado toast with fruit, and sweet and savory turkey jerky.

§  Shakeology: almond butter cup, chocolate-covered cherry, banana bread, berry-licious, nutty mocha latte, cafe latte banana, strawberry almond dream, and strawberry chia.

As you can see, there are a number of tasty recipes to choose from. And I really love the ease and simplicity of just mixing and matching. No one should be able to say there’s nothing on the meal plan they don’t like! The recipes are pretty basic and use just a handful of ingredients. 

Below is a sample meal plan I created as an example only.  You can create your meal plan as you’d like.  I like to eat the same things a few times a week (as you can see below) because it makes meal planning easy but it’s totally up to you how you want to create it. Below is a blank meal plan for you to use if you’d like. 

CLEAN WEEK SAMPLE MEAL PLAN
	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
BREAKFAST	Protein Pancakes	Egg & Veggie Scramble	Lox and Toast	Yogurt Parfait	Protein Pancakes	Egg & Veggie Scramble	Yogurt Parfait
SHAKEOLOGY	Almond Butter Cup	Cafe Latte Banana	Strawberry Almond Dream	Chocolate w/ PB Fit or reg PB	Vanilla with Cinnamon	Strawberry w/ blueberries	Vanilla with banana and pumpkin spice
LUNCH	Mediterranean Veggie Pita	Tuna Melt	Turkey Burger	Chicken Quinoa and Broccoli	Tuna Melt	Turkey Burger	Chicken Quinoa and Broccoli
SNACK (only if you’re over 185 lbs)	Veggies and hummus with almonds	Avocado toast with fruit	Turkey Jerky	Nutty Apple	Protein Powder	Veggies and hummus with almonds	Turkey Jerky
DINNER	Veggie Burger	Grilled Halibut	Shrimp and Pesto Pasta	Buffalo Wings	Veggie Burger	Grilled Halibut	Shrimp and Pesto Pasta

CLEAN WEEK SAMPLE MEAL PLAN
	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
BREAKFAST
SHAKEOLOGY
LUNCH
SNACK (only if you’re over 185 lbs)
DINNER