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Clean Eating One Week Menu

Posted By on January 6th, 2014 in Vitaminfix Think - Issue 69

Clean eating isn’t just a diet approach, it’s a lifestyle habit that can lead to long term health and a feeling of vitality.

Leave out GMOs, toxins and ingredients that you can’t pronounce and try this easy-to-follow clean eating plan. You can get all the recipes mentioned in this week long clean eating menu by clicking the reference link below.

EVOO = Extra Virgin Olive Oil

CLEAN EATING MONDAY MENU

TOTAL NUTRIENTS - Calories: 1,499, Fat: 53 g, Sat. Fat: 11 g, Carbs: 165 g, Fiber: 33 g, Sugars: 42 g, Protein: 100 g, Sodium: 2,343 mg, Cholesterol: 76 mg

  • 25 almonds
  • 1 serving Clean Reuben Sandwich (see recipe)
  • 1 orange
  • Egg Sandwich: 4 scrambled egg whites and 1 oz low-fat cheddar cheese in 1 whole-wheat bun
  • 1 grapefruit
  • 10 carrot sticks and 3 tbsp hummus
  • Ham & Pear Salad: 3 oz ham, 1 oz low-fat cheddar cheese, 1 thinly sliced pear, 7 walnuts and 3 cups arugula with 2 tbsp balsamic vinegar, 1 tsp Dijon and 1 tsp EVOO
  • 1 sliced pita, warmed

CLEAN EATING TUESDAY MENU

TOTAL NUTRIENTS - Calories: 1,587, Fat: 45 g, Sat. Fat: 8 g, Carbs: 196 g, Fiber: 40 g, Sugars: 51 g, Protein: 113 g, Sodium: 1,510 mg, Cholesterol: 102 mg

  • 1 serving Clean Reuben Sandwich (leftovers)
  • 1 kiwi
  • 3 celery stalks with 2 tbsp almond butter
  • 5 oz Greek yogurt with . cup sliced thawed strawberries
  • 5 oz baked pork chop, 1 cup steamed green beans and . cup cooked black beans mixed with . cup brown rice
  • 1 cup arugula with 1 tbsp balsamic vinegar and 1 tsp EVOO
  • Winter Oatmeal

CLEAN EATING WEDNESDAY MENU 

TOTAL NUTRIENTS - Calories: 1,526, Fat: 35 g, Sat. Fat: 9 g, Carbs: 207 g, Fiber: 40 g, Sugars: 71 g, Protein: 109 g, Sodium: 1,841 mg, Cholesterol: 252 mg

  • 1 quartered hardboiled egg spread with 2 tbsp hummus (common Middle Eastern pairing)
  • Turkey Sandwich: 3 oz sliced turkey breast, 1 oz low-fat cheddar cheese, 1 slice avocado, 1 slice red onion and 1 lettuce leaf on 1 whole-wheat bun
  • 1 orange
  • 1 cup Kashi Heart to Heart Honey Toasted Oat cereal with 1 sliced banana and 1 cup low-fat milk
  • 2 oz whole-wheat spaghetti, 4 oz cooked ground turkey (or firm tofu, crumbled), 1 cup steamed broccoli florets and 1 cup tomato sauce
  • 2 cups lettuce and 5 chopped walnuts with 1 tbsp balsamic vinegar and 1 tsp EVOO
  • 1 cup 1% cot­tage cheese with 1 cup sliced thawed strawberries

CLEAN EATING THURSDAY MENU

TOTAL NUTRIENTS - Calories: 1,558, Fat: 51 g, Sat. Fat: 11 g, Carbs: 170 g, Fiber: 33g, Sugars: 66 g, Protein: 116 g, Sodium: 2,350 mg, Cholesterol: 224 mg

  • 1 banana with 2 tbsp almond butter
  • Protein Shake: Blend 1 cup low-fat milk, . cup chocolate whey protein powder, . cup strawberries with ice and cinnamon, to taste
  • Chef’s Salad: Shred 2 oz each ham and sliced turkey breast, 1 oz Jarlsberg Light cheese and 1 hardboiled egg. Add mixture to 3 cups lettuce, 5 cucumber slices and 5 grape tomatoes with 2 tbsp balsamic vinegar and 1 tsp EVOO
  • 1 orange
  • 1 toasted whole-wheat pita (cut into 8 triangles) and . cup salsa
  • Turkey Burger: Form 4 oz ground turkey into burger patty, broil and top with 2 to 3 slices avocado, 1 slice tomato and 1 lettuce leaf on 1 whole-wheat bun
  • 1 cup coleslaw (leftovers from Clean Ruben Sandwich recipe)
  • 1 cup sautéed mushrooms

CLEAN EATING FRIDAY MENU

TOTAL NUTRIENTS - Calories: 1,725, Fat: 43 g, Sat. Fat: 8 g, Carbs: 258 g, Fiber: 53 g, Sugars: 61 g, Protein: 97 g, Sodium: 1,397 mg, Cholesterol: 80 mg

  • Mexican Pita: 1 toasted whole-wheat pita filled with . cup cooked black beans, . cup chopped sautéed mushrooms, 2 tbsp salsa, 2 tbsp chopped red onion and 1 cubed avocado
  • Blueberry-Pear Oatmeal
  • 1 serving Rosemary Chicken & Potato Salad with Sweet Lemon Vinaigrette (see recipe, p. TK; save leftovers for tomorrow) on 2 cups lettuce
  • 1 apple
  • 1 cup 1% cot­tage cheese with 2 whole-grain crispbreads and 1 small halved banana
  • 1 low-fat string cheese

CLEAN EATING SATURDAY MENU

TOTAL NUTRIENTS - Calories: 1,755, Fat: 44 g, Sat. Fat: 6 g, Carbs: 224 g, Fiber: 45 g, Sugars: 75 g, Protein: 134 g, Sodium: 979 mg, Cholesterol: 156 mg

  • 1 serving Rosemary Chicken & Potato Salad with Sweet Lemon Vinaigrette (leftovers), heated in microwave for 1 to 2 minutes
  • 20 almonds
  • 1 sliced pear with 1 oz low-fat cheddar cheese
  • Egg White & Veggie Omelette
  • 2 slices rye toast
  • 1 cup thawed strawberries
  • 5 oz baked salmon with 1 sliced clove garlic, 1 cup steamed green beans and 1 cup brown rice
  • 1 cup lettuce and 5 grape tomatoes with 2 tsp balsamic vinegar and 1 tsp EVOO
  • 5 oz Greek yogurt with 1 sliced kiwi and 1 tsp stevia

CLEAN EATING SUNDAY MENU

TOTAL NUTRIENTS - Calories: 1,597 Fat: 49 g, Sat. Fat: 9 g, Carbs: 193 g, Fiber: 30 g, Sugars: 65 g, Protein: 108 g, Sodium: 1,678 mg, Cholesterol: 89 mg

  • Egg White & Veggie Omelette: 4 egg whites, 1 oz Jarlsberg Light cheese, 5 sliced grape tomatoes, 5 sliced mushrooms and ground black pepper, to taste
  • 1 toasted whole-wheat pita with 2 tbsp almond butter and 4 thin apple slices
  • Eat remaining apple
  • 5 oz broiled flank steak
  • 1 cup coleslaw (leftovers from Clean Reuben Sandwich recipe)
  • 1 cup arugula and 5 chopped walnuts with 2 tsp balsamic vinegar and 1 tsp EVOO
  • Open-Face Tomato Melt: Top each of 2 slices rye bread with 2 slices tomato, 1 minced garlic clove, 1/8 tsp EVOO and Jarlsberg Light cheese; broil
  • 1 orange
  • 1 whole-wheat pita and 3 tbsp hummus
  • Choco Blueberry Shake: Blend 1 cup low-fat milk, 1 cup choco­late whey pro­tein powder, 1 cup frozen blueberries

See other products and conditions: Food & Grocery, Stevia, Natural and Organic.

Reference: http://www.cleaneatingmag.com

VitaminFix Think

Issue 69
January 6th, 2014
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