Here is a sample 5 day clean eating menu plan. This is meant merely to give you a start and some idea about what a clean eating plan would entail. Please note that I have replaced ALL of my breakfasts with a serving of Shakeology. You can see a sample Shakeology 5-day meal replacement recipe guide on my page by following this link: Shakeology Recipes.
Also, sometimes the actual grocery shopping can be overwhelming. I have taken the liberty of making the shopping guide for you for this sample 5-day clean eating meal plan. You can find the shopping list at the bottom of this page.
DAY 1
Breakfast: Turkey Bacon Breakfast Sandwich
1 slice low-fat turkey bacon
2 slices of whole grain toast
1 egg scrambled
½ tomato, sliced
Directions: Place turkey bacon in a skillet with a spritz of nonstick
cooking spray. Cook to desired crispness. Crack egg and scramble. Place bacon
and egg and tomato slices between toasted bread.
A.M. Snack: Sweet Citrus Yogurt
½ cup non-fat plain Greek yogurt
2
tsp. raw honey
1 tsp. finely grated grapefruit peel
Directions: Combine all ingredients together.
Lunch: Chicken and Spinach Salad
2 cups fresh baby spinach
¼ medium cucumber, sliced
½ cup sliced mushrooms
1 medium carrot, shredded
1 ½ tsp., extra virgin olive oil
1 Tbsp. red wine vinegar
4 oz. cooked chicken breast, boneless, skinless, and sliced
Directions: Place spinach,
cucumber, mushrooms, and carrot in a large serving bowl. Drizzle with oil and vinegar, toss gently to
blend, top with chicken.
Afternoon Snack
1 cup red or green grapes
Dinner: Parmesan Crusted Pork Chops
¾ cup grated Parmesan cheese
¼ tsp basil leaves
¼ tsp garlic powder
¼ tsp dried oregano
1 dash black pepper
¼ tsp thyme leaves
¼ cup Dijon mustard
2 Tbsp olive oil
2 lbs pork chops
Peas, steamed
Wild rice, made according to package
Directions: Preheat oven to 400 degrees. Line baking sheet with parchment or wax
paper. In a small bowl whisk together
mustard, oil, and all spices. Season the
pork chops with pepper, then brush both sides of the chops with the mustard
mixture. Press the grated cheese evenly
on both sides of all of the pork chops.
Place the chops on the prepared baking sheet. Bake for 15 to 20 minutes. The coating should be browned and slightly
crispy and the pork should be cooked through.
Serve with steamed peas and 1/3 cup wild
rice (measured dry), prepared
according to directions. (Serves 4)
Evening Snack
1 cup hot green tea, with 1 tsp. raw honey
DAY 2
Breakfast: Melon and Yogurt
6 oz. low fat strawberry yogurt
¾ cup cubed cantaloupe
1 tsp. honey
Directions: Combine all ingredients together.
A.M. Snack: Ants on a Log
1 Tbsp peanut butter
2 celery sticks
10-15 raisins
Directions: Spread peanut butter across the celery sticks
and top with raisins.
Lunch: Turkey Avocado Wrap
3 slices nitrate free, low sodium turkey breast (approximately 4 oz.)
1 whole grain tortilla
½ tomato, diced
¼ avocado, sliced
3 lettuce leaves or handful of mixed greens
Directions: Assemble all
ingredients on top of tortilla and fold into a cone.
Afternoon Snack: Eggs
2 hard-boiled eggs
Dinner: Steak with Horseradish Sour Cream
1 lb boneless lean steak, flank or
sirloin, trimmed of all fat
1 Tbsp plus ½ tsp Worcestershire sauce,
divided
2 Zucchini, trimmed and halved
lengthwise
½ cup reduced fat sour cream
1 ½ Tbsp horseradish
1 Tbsp safflower oil
½ black pepper
½ tsp plus 1/8 tsp sea salt, divided
Directions: In a large reseal-able bag, add steak and 1
Tbsp Worcestershire sauce. Seal and
refrigerate for 30 minutes to 24 hours, turning occasionally. Heat grill to medium-high heat and lightly
brush grill with oil. Remove steak from
bag and season with black pepper and ¼ tsp salt; discard marinade. Brush both sides of zucchini with 1 Tbsp oil
and sprinkle with ¼ tsp salt. Transfer
steak and zucchini to grill and cook 4 minutes per side, or to desired doneness
of steak. Remove steak, cook zucchini
additional 4 minutes until tender, turning occasionally. In a small bowl combine sour cream,
horseradish and remaining Worcestershire sauce, and 1/8 tsp salt. Thinly slice steak and serve with zucchini
and sour cream.
Evening Snack
1 cup hot green tea, with 1 tsp. raw honey
DAY 3
Breakfast: Waffle & Sausage
1 whole grain waffle
1 Tsp strawberry preserves
2 slices of turkey sausage
Directions: Toast waffle. Top with jam. Serve with sausage.
A.M. Snack: Nutty Apple
1 medium apple
1 Tbsp peanut butter
Directions: Dip apple slices in peanut butter.
Lunch: Ham & Cheese Sammy
3 slices thin, low sodium,
nitrate free ham
1 slice low fat or non-fat Swiss
cheese
2 slices tomato
3 lettuce leaves or handful of
mixed greens
1 Tsp. Dijon mustard
2 slices whole grain bread
1 cup fresh strawberries
Directions: Place all ingredients on the 2 slices of
bread. Serve with side of strawberries.
Afternoon Snack
1 low fat cheese stick
Dinner: Stuffed Peppers and Mashed Potatoes
4-5 bell peppers – any color.
1 1/2 pounds lean ground turkey meat
3 (15 ounce) cans of low sodium tomato sauce, no sugar added
1/2 large red onion
1/2 pound crimini mushrooms
1 teaspoon onion powder
1 teaspoon garlic powder
1 tablespoon olive oil
1/2 cup veggie or chicken broth
5 large potatoes, peeled and cubed
2 Tbsp. low fat or fat free sour cream
Sea Salt and Black pepper, to taste
Directions: Peppers: Preheat oven to 350 degrees F. Slice the tops
off your peppers and remove the cores. Reserve the tops. Place your peppers in
a baking dish (preferably one with a lid – but don’t panic if you don’t
have one). Make sure the dish is small enough to fit the peppers snugly so that
they can stand upright. Pour 2 of the 3 cans of tomato sauce into the bottom of
the pot so your peppers have a nice little pool to swim in during baking. Pop
out the middles of your pepper tops and chop them, as well as the onion and
mushrooms. Put your veggies in a pan with the olive oil and sauté until they
are nice and soft. Put your cooked veggies into a large mixing bowl and set
aside. Using the same pan you cooked your veggies in, cook your turkey in the
1/2 cup of broth. Add your spices. In the last 3-5 minutes of cooking, return
your veggies to the pan. Mix well. Return the entire mixture to the mixing
bowl. Add your tomato sauce. Stir well. Fill your peppers with the meat
mixture. Cover with a lid. If you don’t have one, cover tightly with aluminum
foil. Bake for approximately one hour, or until the peppers are very soft. Potatoes:
Boil potatoes until soft. Place
in mixing bowl, add sour cream and sea salt and black pepper, to taste. Serve Peppers over a serving of mashed
potatoes with sauce over everything. (Serves
4-5)
Evening Snack
1
cup hot green tea, with 1 tsp. raw honey
DAY 4
Breakfast: Eggs & Bacon
2 hard-boiled eggs
2 slices of turkey bacon
½ cup fresh blueberries
A.M. Snack: Fruit & nuts
1 medium orange
10 raw almonds
Lunch: Chicken & Hummus Pita & Side Salad
3 oz. broiled or grilled chicken,
sliced thinly
1 Tbsp hummus
½ cup alfalfa sprouts
2 slices tomato
2 slices of cucumber
½ 6-inch whole wheat/grain pita
2 cups mixed greens
1 carrot, shredded
1 celery stalk, shredded
1 tsp balsamic vinegar
Directions: Assemble all ingredients in the pita. Combine greens, carrot and celery together in
bowl. Toss with vinegar.
Afternoon Snack
1 low fat Greek yogurt
Dinner: Chicken Tortillas with Beans Quinoa
Two 6oz chicken breasts, grilled, then diced
5 Tbsp pico de gallo
1 Tbsp low fat or fat free sour cream
4 small whole wheat or whole grain tortillas
½ avocado, peeled, sliced
5 sprigs fresh cilantro
2 cups black beans, cooked
2 ½ cups of quinoa, cooked
Sea salt and black pepper, to taste
Directions: Assemble
chicken, pico de gallo, and sour cream on tortillas, top with avocado. Serve with ½ cup black beans, and 1/3 cup of
cooked quinoa, seasoned with cilantro, sea salt, and black pepper, to taste. (Serves 4)
Evening Snack
1
cup hot green tea, with 1 tsp. raw honey
DAY 5
Breakfast: Open face Egg Sandwich, & Fruit
1 slice whole grain bread,
toasted
1 hard-boiled egg
1 cup fresh strawberries
Directions: Slice egg, and place
on toast. Serve with side of berries
A.M. Snack: Fruit & nuts
1 medium banana
7 walnut halves
Lunch: Tuna Salad
3 cups mixed greens
4 oz. water-packed tuna, drained
5 cherry tomatoes
1 stalk celery
3 scallions, diced
2 Tbsp. Balsamic vinegar
2 tsp. olive oil
Directions: Combine all ingredients in a bowl. Toss with vinegar and oil.
Afternoon Snack: Crudités and Cheese
1 cucumber, sliced
1 red bell pepper, sliced
1 oz. low fat cheddar cheese,
cubed
Dinner: Grilled Teriyaki Salmon, Baked Potato, Steamed Broccoli
Two 4 oz. pieces of wild salmon
3 Tbsp. teriyaki marinade or sauce
2 pineapple rings, canned in juice, drained
2 large baking potatoes
2 Tbsp low-fat/fat free sour cream
1 scallion, chopped
2 cups broccoli, fresh or frozen
1 Tbsp olive oil
1 tsp garlic, minced
2 Tbsp Parmesan cheese
Directions: Marinate
salmon in teriyaki overnight, or for at least an hour before grilling. Grill the salmon for 5 minutes on each side,
or to preferred doneness. Place
pineapple slices on the grill for 2 minutes and sear. Top salmon with pineapple. Clean potato, pierce with fork, wrap in foil
and bake in preheated oven at 350 degrees, for 30-45 minutes, or until
cooked. Top with Sour cream and
scallion. Steam broccoli until
tender. Top with oil, garlic and Parmesan cheese. (serves 2)
Evening Snack
1
cup hot green tea, with 1 tsp. raw honey
SHOPPING LIST
SHOPPING LIST
Dairy
Nonfat plain yogurt (Greek is a great option)
Nonfat strawberry yogurt (Greek is a great option)
Nonfat yogurt-flavor of your choice (Greek is a great option)
Low fat cheddar cheese (need 1 oz. cubed)
Grated Parmesan cheese
Low fat Swiss cheese (need 1 slice)
Low fat cheese stick (mozzarella is a great option)
Nonfat or low fat sour cream
Misc.
Raw honey
Honey
Extra virgin olive oil
Safflower oil
Balsamic vinegar
Red wine vinegar
Worchester Sauce
Teriyaki marinade or sauce
Sea Salt
All natural/organic peanut butter
Quinoa
Dijon Mustard
Pico de gallo
Black beans
Strawberry preserves
Low sodium/no sugar tomato sauce (need 3-15oz cans)
Raisins
Low sodium/organic Veggie or chicken broth
Horseradish
Walnuts
Raw almonds
Hummus (I like red pepper flavored)
Wild rice
Basil
Garlic powder
Dried oregano
Thyme leaves
Onion powder
Black pepper
Green tea
Produce
Mixed greens (5 cups)
Lettuce leaves (need 6)
Baby Spinach (2 cups)
Avocado
Celery (need 4 stalks)
Cherry or grape tomatoes
2 Tomatoes (to slice for sandwiches)
Garlic, minced
2 cucumbers
Scallions
Carrots
Sliced mushrooms (1/2 cup)
Crimini mushrooms (1/2 pound)
Zucchini (2)
Bell peppers (4-5 any color)
Red bell pepper (1)
Potatoes (need 7 large)
Broccoli (fresh or frozen need 2 cups)
Alfalfa sprouts (1/2 cup)
Red onion (1)
Peas, frozen or fresh
Cilantro (5 fresh sprigs)
Cantaloupe
Strawberries (need 2 cups)
Banana (1)
Blueberries (need ½ cup)
Apple (1)
Orange (1)
Grapefruit (1)
Grapes, red or green (need 1 cup)
Pineapple rings, canned
Poultry, Fish, Eggs
2 lbs. pork chops, lean
Chicken breast (need approximately 6)
Sliced lean, low sodium, nitrite free turkey breast
Sliced lean, low sodium, nitrite free ham
Eggs
Salmon (2-4oz pieces)
1 lb. lean steak, sirloin or flank
1 ½ lb. lean ground turkey
Turkey sausage
Turkey bacon
Tuna, canned (4 oz. water packed)
Bakery items
Whole grain tortillas
Whole grain pita
Whole grain bread
Frozen Foods
Whole grain waffles
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