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
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|||||||
MONDAY
|
TUESDAY
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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
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Turkey
Burger
|
Chicken
Quinoa and Broccoli
|
Tuna
Melt
|
Turkey
Burger
|
Chicken
Quinoa and Broccoli
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SNACK
(only if you’re over 185 lbs)
|
Veggies and hummus with almonds
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Avocado toast with fruit
|
Turkey Jerky
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Nutty Apple
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Protein Powder
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Veggies and hummus with almonds
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Turkey Jerky
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DINNER
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Veggie
Burger
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Grilled
Halibut
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Shrimp
and Pesto Pasta
|
Buffalo
Wings
|
Veggie
Burger
|
Grilled
Halibut
|
Shrimp
and Pesto Pasta
|
CLEAN WEEK SAMPLE MEAL PLAN
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MONDAY
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TUESDAY
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WEDNESDAY
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THURSDAY
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FRIDAY
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SATURDAY
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SUNDAY
|
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BREAKFAST
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SHAKEOLOGY
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LUNCH
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SNACK (only if you’re
over 185 lbs)
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DINNER
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