New Clean Eating Meal Plan

I cheated today and bought some prepared foods so I wouldn’t have so much prep work to do today.  Namely a roasted lemon pepper chicken,  turkey burger patties with feta cheese and my favorite egg white patties by Good Food Made Simple.

Still some prep work though – dicing up canteloupe, tossing baby carrots into snack bags, and putting together totable portions of hummus and tabouli.

Here’s this week’s plan

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 white and whole grain waffle sandwich with sliced turkey and cheese.  Cantaloupe cubes
Egg white and whole grain waffle sandwich with sliced turkey and cheese.  Cantaloupe cubes
Oatmeal with protein powder, walnuts and blueberries
Cottage cheese with blueberries
 Sliced apple with slice of cheddar cheese and whole grain crackers
Cottage cheese with blueberries
Hardboiled egg with hummus
Sliced apple with slice of cheddar cheese and whole grain crackers
Roasted chicken breast with Dijon, green beans and roasted baby reds
Turkey burger with lettuce, tomato and Dijon. Brown rice, baby carrots cooked in broth.
Turkey and swiss sandwich layered with lettuce and tomato, Dijon mustard.  Baby carrots with hummus
Turkey burger with lettuce, tomato and Dijon. Brown rice, baby carrots cooked in broth.
deli meat, zucchini, carrots, PB and yogurt dip, strawberries
Hardboiled egg with hummus
2 hardboiled eggs, celery with PB, strawberries
Sliced apple with slice of cheddar cheese and whole grain crackers
Tabouli with wheat crackers
Cottage cheese with blueberries
deli meat, cheese, crackers ,  and baby carrots with hummus
Deli sandwich with crudités and hummus
Roasted chicken breast with Dijon, green beans and roasted baby reds
Turkey burger with lettuce, tomato and Dijon. Brown rice, baby carrots cooked in broth.
deli meat, cheese, crackers ,  and baby carrots with hummus

Meal Prep

Thought I’d share with you another of my meal prep tips.  I keep 3 plastic bins in the fridge filled with healthy items to grab and pack for work meals each day.  Everything is pretty much prepped so I have to do is pack it up the night before or in the morning.  A great time saver!

Bin 1 – main meal items.  Deli meat, chopped poached chicken, sliced cheese, turkey chili, rice and beans

Bin 2 – Snack items – snack baggies filled with veggies and fruit.  Small containers of hummus, tabouli and nut butter.

Bin 3 – breakfast items – Frittata slices, whole grain muffins, cooked turkey bacon.

Clean Eating Meal Plan 3

Last week I stocked up at the grocery store – lots of great deals and buy one get one freebies.  So this week I have challenged myself to use what I have in the fridge and freezer -there’s still plenty left.  No deli meat for sandwiches, so I’ll use my left over roasted chicken instead.  Much healthier too 🙂
I’ve prepared a nice veggie/shredded potato frittata for breakfast during the week.  This would also make a nice lunch or dinner – just add a salad.

I’ll round out the protein by using of some of my frozen veggies. Baby carrots, celery, broccoli and apples for snacking.

MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
Veggie/shredded potato frittata  Cantaloupe cubes
Egg white and whole grain waffle sandwich with sliced turkey and cheese.  Cantaloupe cubes
Veggie/shredded potato frittata  Cantaloupe cubes
Egg white and whole grain waffle sandwich 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.
Apple with swiss and crackers
 Fat free Greek yogurt mixed with berries and walnuts, and drizzled with honey
salami , cantaloupe, cheese and crackers
Fat free Greek yogurt mixed with berries and walnuts, and drizzled with honey
Sliced apple with slice of cheddar cheese and whole grain crackers
Burger with lettuce and tomato, veggies
Chicken taco, veggies with hummus
Burger with lettuce and tomato, veggies
Egg salad sandwich
Meatballs with steamed veggies
Celery and peanut butter
Apples slices with cheese and crackers
Carrots with greek veggie dip
Celery sticks with peanut butter
Apple slices with cheese and crackers
Chicken Chef salad with crackers and hummus
Chicken with steamed veggies
Chef salad with crackers and hummus
Meatballs with steamed veggies
Salad with hardboiled eggs

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
 

This Week’s Clean Eating Meal Plan

Most times I’m organized enough on the weekends to pull this off.  I browse for recipes and meal plans, then hit the grocery store.  I do my cooking on Sunday for the entire week.    I do repeat a lot of the meals.  Since I’m a single, I have a lot of waste if there is too much variety.  Leftovers need to get used up. This meal plan is for 5 days worth of meals, since I eat most of my meals at work.  Mix and match here.  3 meals and 2 snacks each day.  Once all the prep is done, I usually pack my meals the night before.

I try to follow this advice: Breakfast like a king, lunch like a prince, and dinner like a pauper.  In otherr words, larger meals earlier in the day, and a light, low carb meal for dinner.

Here is what I will be cooking/prepping today:

Black bean soup
Cauliflower and broccoli au gratin – healthy version 🙂
Rosemary Walnut chicken fingers( recipe to come)
Raw veggies get prepped and placed in individual serving baggies. Just grab and go.

Other notes:  For the turkey salad, I went to the deli counter and ordered a 1/2 inch slice of good quality roasted turkey breast -this will be easy to dice for the salad.

I cook the egg beater breakfast at work using a paper plate and the microwave.  Pour desired amount of egg mixture in the plate, add the cheese, spinach and halved grapr tomatoes and cook for 45 seconds, or more if needed.   Really simple and tastes great!

MON
TUES
WEDS
THURS
FRI
Egg beaters with spinach, shredded cheddar and halved grape tomatoes.  Slice toasted Ezekiel bread with natural peanut butter, slice of cantaloupe.
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, slice of cantaloupe.
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, slice of cantaloupe.
Fat free Greek yogurt mixed with berries and walnuts, and drizzled with honey
Grapes with whole grain crackers and 1 oz good swiss cheese
Sliced apple with slice of cheddar cheese and whole grain crackers
Fat free Greek yogurt mixed with berries and walnuts, and drizzled with honey
Hardboiled egg  and broccoli florets dipped in hummus
Turkey and swiss sandwich ( Ezekiel Bread) layered with lettuce and tomato, Dijon mustard.  Baby carrots with hummus
Rosemary Walnut Chicken tenders, serving of cauliflower and broccoli cheese casserole.  Side spinach salad
Turkey and swiss sandwich ( Ezekiel Bread) layered with lettuce and tomato, Dijon mustard.  Baby carrots with hummus
Rosemary Walnut Chicken tenders, serving of cauliflower and broccoli cheese casserole.  Side spinach salad
BLT with nitrate free turkey bacon
Grapes with whole grain crackers and 1 oz good swiss cheese
Hardboiled egg  and broccoli florets dipped in hummus
Grapes with whole grain crackers and 1 oz good swiss cheese
Hardboiled egg  and broccoli florets dipped in hummus
Raw veggies with Dijon hummus
Salad with diced turkey breast,  sliced hard boiled egg,diced carrots, halved grape tomatoes, sprinkled with walnuts.  Fat free ranch dressing
Black bean soup, whole grain crackers spread with hummus
Salad with diced turkey breast,  sliced hard boiled egg,diced carrots, halved grape tomatoes, sprinkled with walnuts.  Fat free ranch dressing
Black bean soup, whole grain crackers spread with hummus
Tomato and cheddar sandwich with spinach, Dijon mustard.  Veggies and hummus.