7 Day Clean Eating Meal Plan, Gluten-Free & Dairy Free!

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Clean eating is a simple concept. It means eating whole foods or “real” foods which are un-or minimally processed, refined and handled making them close to their natural form as possible. There are a few Eat-Clean principles that it’s recommended for you to follow:

  • Eat six small meals a day.
  • Eat breakfast every day, within an hour of getting up.
  • Eat lean protein and complex carbohydrates at every meal.
  • Have two or three servings of healthy fats every day.
  • Get fiber, vitamins, nutrients, and enzymes from fresh fruits and vegetables.
  • Control your portions.
  • Drink 2 to 3 liters of water (about 13 8-ounce cups) every day. I like club soda)

Also, there are a few foods that you should avoid:

  • Processed foods
  • Sugar
  • White Flour
  • Dairy-I use coconut milk or almond milk as a replacement
  • Processed Meats-Lunch Meats & Hotdogs-these are filled with sodium nitrites and nitrates
  • Gluten
  • Wheat
  • Artificial sweeteners-sucralose, aspartame, Splenda, sweet & low
  • Soda & Diet Soda-try club soda with lime or lemon
  • Juice-it’s full of sugar and added calories
  • Alcohol
  • Foods with chemical additives like food dyes
  • Foods with preservatives
  • Artificial foods, such as processed cheese-this isn’t really even considered food so you shouldn’t eat it…
  • Saturated fats and trans fats
  • Anti-foods — calorie-dense foods with no nutritional value-i.e. twinkies, hohos, Doritos, hotdogs, mountain dew

DAY 1

You should start your first day with 2 cups of warm water and a pinch of Himalayan sea salt. The salt is pink and you need to drink this drink 30 minutes before your breakfast.

Breakfast – Mini Paleo Egg Omelet’s (3)

Start by mixing 2-3 eggs and 5 egg whites scrambled together. Add a little baby spinach or chopped collard greens, chopped low sodium ham or uncooked bacon, chopped red & green peppers, chopped mushrooms & chopped red onion. Then put the mixture into greased muffin tins and bake at 350 for 20 minutes.
You can save the remaining muffins for breakfast later that week.

Snack

Reese’s Peanut Butter Shakeology- Blend chocolate shakeology, 8 oz. unsweetened almond milk, 1 tbsp. peanut butter and ¼ banana. Or you can have 1 green Apple with 15-20 raw almonds.
Lunch – Avocado Chicken Salad
All you need to do for this delicious lunch is to mix all the ingredients and enjoy your lunch. You will need ¼ – ½ sliced avocado, 4 oz. of grilled chicken, 1 cup mixed greens or romaine lettuce, tomato, shredded carrots, sprouts, jicama, cucumbers, onions, 2 tablespoons of olive oil and balsamic vinegar.

Snack

1 slice Ezekiel toast with 1 tbsp. peanut or almond butter (Ezekiel is not gluten-free, so avoid it if you are going gluten-free), or you can have ½ banana.

Dinner – Mini Gluten-Free Meat Loaf Muffins

With these ingredients, you will make 2 muffins per serving. First, you need to heat the oven to 350°F. Then in a large bowl, you need to combine all meatloaf ingredients and divide the mixture into each greased muffin tin. For the mixture, you will need 1 ½ lb grass-fed beef, 2 tablespoons of organic ketchup, 1 tablespoon Dijon mustard, ½ teaspoon sea salt, ¼ teaspoon pepper, 1 small chopped onion, and 1 egg. Once you filled the muffin tins you need to bake the muffins for 1 hour to 1 hour and 15 minutes. You can serve them with 2 cups of steamed mixed vegetables of ½ baked sweet potato.

DAY 2

Once you made it through the first day, the second day you should start it like the first. 2 cups of warm water with a pinch of Himalayan sea salt 30 minutes before breakfast.

Breakfast – Mini Paleo Egg Omelet’s (3)
Snack

Vanilla Shakeology shakes blended with 1.5 cups unsweetened almond milk and ½ cup blueberries or 2 boiled eggs.

Lunch – Dinner leftovers from last night
Snack
1 whole Green Apple or Banana
1 tbsp. peanut or raw almond butter

Dinner – Turkey Burgers

Start by mixing all the ingredients in a large bowl. Put the 1 ½ lb ground turkey, ¼ cup finely diced onions, 2 egg whites lightly beaten, ¼ cup of chopped fresh parsley, 1 clove peeled and minced garlic, 1 teaspoon of salt, ¼ teaspoon of ground black pepper and bread crumbs. Form the mixtures into 6 patties. Start cooking the patties in a medium skillet over medium heat of 180 degrees. You can serve this patty with 1-1.5 cups of steamed vegetables, or ½ cup of quinoa or 6 oz sweet potato.

DAY 3

Just like any other day, start it as usual with 2 cups of warm water with Himalayan sea salt.

Breakfast – Green Egg Scramble

Mix 2 eggs and 2 egg whites with 1 cup spinach or collard greens, ½ cup black beans and 1-2 tablespoons salsa. Or you can simply have 1 slice Ezekiel toast with 1 tablespoon peanut butter and ½ banana.

Snack

Vanilla Shakeology shakes blended with 1.5 cups unsweetened almond milk and ½ cup blueberries.
Lunch – dinner leftover from last night
Snack

2 boiled eggs with a green apple

Dinner – White Bean Chicken Chili

In a large skillet, cook 1 medium finely chopped onion in 1 tablespoon olive oil for 4 minutes. Then add 1 can chopped green chiles and 2 teaspoons of ground cumin. Cook this and stir it for 2 minutes. Add 2 cans of Great Northern Beans and 1 can of chicken broth and bring the mixture to boil. Reduce the heat simmer for 10 minutes or until thickened. In the end, add 1 ½ cups finely chopped cooked chicken breast and cook until hot. You can garnish it with salsa if you want.

DAY 4

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt 30 minutes before breakfast.

Breakfast – Mini Egg Omelet’s (3)
Snack

Chocolate Shakeology- Blend 8 oz. unsweetened almond milk, 1 tbsp. peanut butter and ¼ banana or 1 green Apple with 15-20 raw almonds.

Lunch – dinner leftovers from last night
Dinner – Marinated Flank Steak

Start by scoring the steak on both sides with a small sharp knife. You will need a 2-pound flank steak. Then you need to combine the juice of 1 orange, juice of 2 limes, ¼ cup extra virgin olive oil, 2 roughly chopped garlic cloves, 1 tablespoon of chili powder, 1 tablespoon of ground cumin and 1 teaspoon of salt. Put this mixture in a food processor and blend it until smooth. Place the steak in a large, resealable plastic bag and pour the marinade over it. Press out the air, seal the bag and marinate at room temperature for at least 2 hours. Drain and discard the marinade and place the steak 4 inches over the coals; sear quickly, about 3 to 4 minutes on each side. Move the steak away from the direct heat, cover the grill and continue to cook until the internal temperature reaches 135 F, about 7 to 10 minutes longer. Remove the steak from the grill and allow to rest for 10 minutes before slicing and serving. You can serve it with 1 – 1.5 cups of steamed vegetables, or 1 cup mixed green salad.

DAY 5

As any other day start it by drinking 2 cups of warm water with a pinch of Himalayan sea salt.

Breakfast – Green Egg Scramble
Snack – Pumpkin Spice Latte Shakeology

Put all the ingredients into a blender and you have the best shake. You will need ½ cup pumpkin puree, 1 tablespoon cinnamon and nutmeg, ½ tablespoon vanilla, 1 scoop of Vanilla Shakeology, 1.5 cups of unsweetened almond milk, 1 cup ice.

Lunch – Dinner leftovers from last night
Snack

1 rice cake with 1 tablespoon of peanut butter and ¼ banana sliced and ½ tablespoon honey.

Dinner

Citrus Flank Steak or Grilled Chicken with Sweet Potatoes and Asparagus
4-5 oz. Citrus Flank Steak, or 4-5 oz. grilled chicken (Seasoned with the seasoning of choice)
Roasted Asparagus (drizzle with 1 tbsp. olive oil and bake for 15 minutes at 350)
1 cup baked sweet potatoes

DAY 6

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt 30 minutes before breakfast.
Breakfast – Mini Egg Omelet’s (3)
Snack
Shakeology Starbucks Vanilla Latte-1 scoop Vanilla shakeology, 1.5 cups unsweetened vanilla almond milk, ¼ cup coffee and cup of ice blended, or
1 rice cake with 1 tablespoon almond or peanut butter and ¼ banana sliced and a drizzle of ½ tablespoon honey.
Lunch – Dinner from the night before
Snack
2 hard-boiled eggs and 1 green apple
Dinner – Rosemary & Caper Wild Caught Salmon
First, you need to brush top and bottom of the 4 salmon fillets with ¼ cup extra virgin olive oil and season with ½ teaspoon of sea salt, ½ teaspoon black pepper and 1 teaspoon of minced fresh rosemary leaves. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets. Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets. You can serve it with 10 roasted asparagus spears, or 1 cup baked sweet potatoes.

DAY 7

Start it with 2 cups of warm water and Himalayan sea salt 30 minutes before breakfast.
Breakfast
2 hard-boiled eggs and 1 green apple sliced.
Snack – Almond Joy Shakeology
Mix 1 scoop chocolate shakeology, 1 tablespoon almond butter and 1-2 tablespoons shredded coconut, 1.5 cups of unsweetened coconut milk and 1 cup ice and blend.
Lunch – Dinner from the night before
Snack
Hummus with 1 to 2 cups cut raw veggies
Dinner – Old Bay Roasted Shrimp
First, preheat the oven to 400 degrees f. Then peel and devein 1 lb. shrimp, leaving the tails on. Place them on a sheet pan with 1 tablespoon good olive oil, and 1 tablespoon old bay seasoning. Roast them for 8 to 10 minutes, just until pink and firm and cooked. Serve them with 2 cups steamed mixed vegetables and ½ baked sweet potato.

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