Clean Eating Meal Plan

This weeks Clean Eating Meal Plan – first some tips:

I use Ezekiel bread or other good quality whole grain bread for my sandwiches.  I also buy the egg white patties in the frozen food section – they’re made by Good Food Made Simple – perfect when you are on the go.  They also have oatmeal and breakfast burritos.

Whenever possible, use roasted turkey or chicken in place of deli meat. This way you can be truly clean and eliminate the sodium, nitrates and other non healthy stuff.   If you want a short cut, try some of the nitrate free deli meats that are available – I like Applegate Farms or Hormel.

For the Egg White sandwiches – Microwave the frozen egg white patty for a minute or so, until no longer frozen.  Lightly toast 2 whole wheat waffles.  Place the egg white, sliced turkey and cheese inside the two waffles and microwave until hot.

MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Egg white and whole grain waffle sandwich with sliced turkey and cheese.  Cantaloupe cubes
Apple Cheddar Frittata,   oatmeal with berries, walnuts and honey
Egg beaters with spinach, shredded cheddar and halved grape tomatoes.  Slice toasted Ezekiel bread with natural peanut butter, 4 strawberries
Egg white and whole grain waffle sandwich with sliced turkey and cheese.  Cantaloupe cubes
Egg beaters with spinach, shredded cheddar and halved grape tomatoes.  Slice toasted Ezekiel bread with natural peanut butter, slice of cantaloupe.
Fat free Greek yogurt mixed with berries and walnuts, and drizzled with honey
prosciutto with cantaloupe, cheese and crackers
Hardboiled egg, broccoli with hummus
Fat free Greek yogurt mixed with berries and walnuts, and drizzled with honey
Sliced apple with slice of cheddar cheese and whole grain crackers
Turkey and Swiss sandwich layered with lettuce and tomato, Dijon mustard.  Baby carrots with hummus
turkey burger, lettuce, grape tomatoes, zucchini and hummus
Turkey and swiss sandwich layered with lettuce and tomato, Dijon mustard.  Baby carrots with hummus
Egg salad on lettuce, grape tomatoes and broccoli with fat free dressing, blueberries and sliced banana mixed in yogurt, cocktail bread slices and handful of nuts
deli meat, zucchini, carrots, PB and yogurt dip, strawberries
Celery sticks with peanut butter
Squash and zucchini slices with hummus
Sliced apple with slice of cheddar cheese and whole grain crackers
Celery sticks with peanut butter
Squash and zucchini slices with hummus
2 hardboiled eggs, baby carrots, hummus, berries and nuts
Salad with peas, carrots, mixed greens, thin sliced turkey, and skewers of salami. Wheat crackers and cheese, and mango chunks.
chicken salad with nuts and grapes, sliced apple, broccoli and tomato with dressing-serve over lettuce
deli meat, cheese, crackers , grapes and baby carrots with hummus
deli meat, cheese, crackers , grapes and baby carrots with hummus
 
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