Clean Eating – A 7 Day Clean Eating Meal Plan on a Budget

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The words “clean eating” are beginning to rise all over the country.

More and more people are getting into the idea of eating clean for many reasons such as health, fitness, and weight loss. Eating clean isn’t necessarily a fad, or a new diet plan; it is just a way of eating that most Americans have put on the back burner over the past few decades.

Clean eating was how every person ate before we started processing our foods and making all of these preservatives. There is nothing fancy about following a clean eating diet meal plan. It’s very simple. Check out our clean eating 7 day meal plan!

Clean Eating


salmon

Following a clean eating meal plan isn’t like following the 21 day detox or a Slim Fast diet. It isn’t even really a “diet.” Eating clean requires no math, you don’t need to add up calories or points. Clean eating is simply about eating foods that are in their most natural state.

Eliminating processed foods, foods with preservatives, added sugar, artificial sugar, food dyes, and foods that are very high in trans fats should be the first step in eating clean. You want to eat natural, wholesome foods such as fruits, vegetables, lean meats, unrefined whole grains, and a lot freshwater.

Health Benefits of Eating Clean

rice

The number one reason people begin following a clean eating meal plan is because they want to get their health in shape. Eating clean has so many wonderful health benefits. By avoiding chemicals, preservatives, refined sugars, food dyes, and artificial sweeteners, you are already doing your body a favor.

Some health benefits to following a clean eating meal plan are:

  • Improved immune system function
  • Improved energy levels
  • Improved cholesterol levels
  • Improved blood sugar levels
  • Improved sleeping patterns

All of these things are linked to lower levels of developing many diseases such as diabetes, heart disease, and cancer.
Eating this way can also help with weight loss and fitness levels.

7 Days of Clean Eating

Day 1

Breakfast: 2 eggs, cooked anyway you like. Add 1 cup spinach to the eggs. ½ mashed sweet potato. 1 cup black coffee or tea
Snack: 1 ounce almonds, 1 banana
Lunch: 4 ounces of grilled salmon, cooked with lemon and garlic. ½ cup brown rice. 1 cup broccoli
Snack: 2 hardboiled eggs, 1 apple
Dinner: 4 ounces grilled chicken breast with 1 cup brussel sprouts. Add a small side salad with balsamic vinegar

Day 2

Breakfast: 2 slices sprouted grain bread with 2 tablespoons of all natural peanut butter. ¼ cup pomegranate seeds. 1 cup black coffee or tea
Snack: ½ cup greek yogurt with blueberries and walnuts
Lunch: ½ cup cooked quinoa (cold) with sliced bell peppers, carrots, cucumbers, and a drizzle of balsamic vinegar and olive oil
Snack: 1 banana with 1 tbsp natural almond butter
Dinner: 4 ounces tilapia with Mrs. Dash seasoning, 6 asparagus spears, 1 cup baby roasted red potatoes

Day 3

Breakfast: 1 cup cottage cheese with strawberries
Snack: 2 hardboiled eggs with 10 baby carrots
Lunch: 4 ounces turkey breast with 1 cup raw spinach and 1 medium apple
Snack: ½ cup all natural apple sauce, 1 ounce of almonds
Dinner: 4 ounces 98% lean ground beef burger with 2 tablespoons of mashed avocado, raw onion on sprouted grain bread

Day 4

Breakfast: Egg white omelet with bell peppers, onions, and spinach. ½ cup oatmeal with cinnamon
Snack: 1 slice sprouted grain bread with natural almond butter
Lunch: 4 ounces tuna over romaine lettuce with cucumbers and cherry tomatoes with balsamic vinegar
Snack: 1 grapefruit, 1 ounce walnuts
Dinner: 4 ounces baked chicken, 1 cup cauliflower, ½ cup mashed sweet potato

Day 5

Breakfast: 2 eggs, cooked anyway you like. Add 1 cup spinach to the eggs. ½ mashed sweet potato. 1 cup black coffee or tea
Snack: 1 grapefruit, 1 ounce walnuts
Lunch: 4 ounces turkey breast with 1 cup raw spinach and 1 medium apple
Snack: 2 hardboiled eggs, 1 apple
Dinner: 1 cup whole wheat, unrefined pasta with zucchini, carrots, green beans, grilled chicken, and olive oil

Day 6

Breakfast: Egg white frittata – 4 egg whites, 1 cup raw spinach, ¼ cup diced tomatoes, ¼ cup cooked black beans
Snack: 1/2 cup cottage cheese with strawberries
Lunch: 4 ounce turkey burger with lettuce, tomato, 1 tablespoon mashed avocado on ½ sprouted grain roll/bread
Snack: 1 medium apple with 1 tbsp natural peanut butter
Dinner: 4 ounces carved turkey breast with 1 cup green beans and ½ cup mashed red potatoes

Day 7 – Try it yourself!

Take your favorite meals from the 6 days above and create a full day of clean eating!

Following a clean eating meal plan will do wonders for your health. It doesn’t have to be expensive either! Believe it or not, buying all of those packaged foods can begin to get pretty pricey, even more pricey than buying fresh produce! Find your local grocery store and check out the prices! You’ll be amazed at what amazing nutrition you can buy for the same amount of money someone else spends on junk. Fight disease and lose weight by following a clean eating diet meal plan. Give our 7 day meal plan a shot and tell us how you liked it!

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