A Weeks Worth of Eating Clean Meals

YUMMY!!!! Healthy meals!

Great way to eat healthy and lose weight. =-)

A Weeks Worth of Eating Clean Meals

Meals are around 1200-1500 calories

SUNDAY

BREAKFAST

2 whole-grain pancakes with 1/2 cup frozen blueberries 2 Tbsp. honey 2 slices turkey bacon 8 oz. fat-free milk

SNACK watermelon as much as you desire =-)

LUNCH 1 cup whole-grain macaroni and cheese with 2 oz, canned tuna and 1/2 cup steamed broccoli 1/2 cup unsweetened applesauce Side salad with 1 Tbsp. vinaigrette dressing

SNACK 1/2 cup edamame (soybeans)

DINNER 4 oz. rotisserie chicken, skinless 1 cup steamed California blend vegetables (cauliflower, broccoli and carrots) 1 medium corn-on-the-cob with 1 tsp. trans-fat-free margarine 8 oz. fat-free milk

MONDAY

BREAKFAST Whole-grain english muffin with 2 Tbsp. natural low-fat peanut butter 1 medium orange 6 oz. low-fat yogurt (with NO high fructose corn syrup!)

SNACK grilled peaches Turkey sandwich on whole-wheat bread, 1-oz. slice low-fat cheese,yogurt and honey mix for the top

LUNCH loaded with tomatoes, lettuce and cucumber 1/2 cup baby carrots 1 medium apple

SNACK 4 oz. tomato juice and 8 reduced-fat Triscuits

DINNER Grilled chicken stir-fry with 3 oz. skinless chicken 1 cup vegetables and 2 tsp. olive oil 1 cup brown rice 1 Tbsp. light soy sauce 8 oz. fat-free milk

TUESDAY

BREAKFAST 1 cup raisin bran with 1/2 banana 4 oz. fat-free milk to drink

SNACK 1/2 cup low-fat frozen vanilla yogurt 1/2 cup frozen blueberries

LUNCH Grilled chicken salad with 1 1/2 cups fresh spinach, 1/2 cup each diced tomato, cucumber and carrots (and any other veggie) 1/4 cup croutons 2 Tbsp. balsamic vinaigrette dressing 1 apple 1 Wasa Cracker with Laughing Cow Light Swiss cheese

SNACK 1 Nature Valley granola bar

DINNER 2 slices thin-crust home make wheat cheese pizza loaded with spinach, tomatoes, red and green peppers and other veggies of choice Caesar salad with romaine lettuce, 1 Tbsp. each Parmesan cheese and reduced-fat dressing 8 oz. fat-free milk

WEDNESDAY

BREAKFAST 1/2 cup dry old-fashioned oatmeal made with water, sweetened with 1 tsp. brown sugar 1/2 cup blueberries 8 oz. fat-free milk

SNACK 1/4 cantaloupe 6 oz. plain low-fat yogurt

LUNCH Toasted sandwich with whole-wheat bread 2 oz. low-fat cheese and tomato slices 1 cup vegetable soup 1 apple

SNACK 1 banana with 1 Tbs peanut butter

DINNER 4 oz. baked salmon 1/2 cup steamed broccoli with lemon 1 small sweet potato with 1 Tbsp. trans-fat-free margarine & 1 tsp. brown sugar Side salad with spinach, tomatoes and 1 Tbsp. reduced-fat dressing or vinaigrette

THURSDAY

BREAKFAST 1/2 grapefruit Whole-grain english muffin sandwich with 1 poached egg and 1-oz. slice low-fat cheese

SNACK 1/2 cup low-fat cottage cheese with 1/2 cup pineapple chunks

LUNCH 2 Tbsp Natural Peanut butter and 2 Tbsp jelly all natural sandwich on whole-wheat bread 1 oz. low-fat string cheese 1/2 cup carrot sticks 1/2 cup raw red and green bell pepper strips

SNACK 12 oz. tall latte made with fat-free milk

DINNER 1 burrito with whole-wheat tortilla, 3 oz. grilled chicken , 1/2 cup black beans, 1/4 cup diced tomato and 1 oz. low-fat mozzarella cheese 10 baked tortilla chips with salsa and 2 Tbsp. guacamole

FRIDAY

BREAKFAST Yogurt Parfait with peaches

SNACK 1/2 cup low-fat cottage cheese with 1/2 cup fresh fruit

LUNCH Subway 6-inch turkey club on whole grain bread Veggie Delite salad with 1 Tbsp. low-fat ranch dressing

SNACK 1 medium apple with 2 Tbsp. natural reduced-fat peanut butter

DINNER 4 oz. beef top round 1/2 cup steamed asparagus 1 small baked potato with 1 Tbsp. light sour cream and 1 Tbsp. light trans-fat-free margarine Spinach salad with 1 Tbsp. walnuts, 1 Tbsp. mandarin oranges and 2 Tbsp. balsamic vinaigrette

SATURDAY

BREAKFAST 4 egg white omelet with 1/4 cup diced tomatoes, 1 oz. reduced-fat feta or mozzarella cheese, spinach 1 slice whole grain toast with 1 tsp. natural jam 6 oz. orange juice (all natural)

SNACK Fruit smoothie made with 1/2 cup low-fat yogurt, 1/2 cup frozen fruit and ice

LUNCH Small whole-grain bagel with 1 Tbsp. low-fat cream cheese, tomato slices, red onion and cucumber 1/4 cup mixed nuts 1/4 cantaloupe with 1/2 cup low-fat cottage cheese

SNACK 1/2 cup each sliced carrots, broccoli and green bell pepper with 2 Tbsp. light ranch dressing 1 small pita bread with 2 Tbsp. hummus

DINNER 1 cup baked whole-grain pasta made with 3 oz. 99% fat-free ground turkey (raw weight) 1/2 cup diced tomatoes and 1 oz. low-fat mozzarella cheese Side salad with 1 Tbsp. reduced-fat dressing

Use this as a guide for every week and swap things in and out to make it work for you.

Make sure you get enough protein, stay away from high fructose corn syrup and over processed foods.

Enjoy

COACH TIA HURT