31 Day Clean Eating Menu Plan

31 Day Clean Eating Menu Plan

A month of clean eats!

There’s no need to be bored or sacrifice flavor when you’re eating better this New Year! Yes – you’ll have to take some time to shop, stock your kitchen and PREPARE your foods, but the rewards will be worth it. Get into a routine each week, and set aside time to prepare your meals for healthy eats.

Clean eating looks a little different for everyone – but most agree on a few basics:

• eliminating as many ’empty calories’ and artificial ingredients as possible (choose minimally processed foods – shop the produce aisles and the perimeter of the grocery)
• including whole foods, fresh fruits and veggies, lean protein and complex carbs (spice up your chicken & fish without heavy sauces and extra calories – DIY your spice mixes and dry rubs here.
• reducing as much white sugar and refined white flour from your diet as possible, as well as alcohol
• staying hydrated with plenty of water

Here’s a month’s worth of recipes for cleaner eating recipes to make yourself.

You’ll want to arm yourself with our clean eating shopping list – to get prepared with all the right ingredients to fuel your body right. Switch up the recipes and spice them up the way you like them – make substitutions and swaps to find the flavors that you enjoy. Remember, you won’t stick to a plan that you don’t enjoy, so treat your tastebuds right and enjoy the clean eating journey.

Eating out? No problem. You can still stay on track, and on point. Choose grilled items, extra fruits and veggies, and hold the sauces. For more on eating healthy when dining out, click here.

Mondays:

Breakfast: southwest egg muffins, side of berries. Alternate weeks: mini spinach frittatas. – Need your java fix? Try our clean coffee creamer recipe.

snacks: choose from these 100 calorie snacks

Lunch – cobb salad

dinner: turkey meatloafs (with salad/green veggie) – alternate weeks: easy ground turkey burrito skillet with avocado.

Tuesdays:

Breakfast: green smoothie + hardboiled egg ALTERNATE WEEKS = berry smoothie bowl.

Snacks – choose from these nutritionist picked snacks – all 200 calories or less

Lunch: Spicy ranchero egg salad sandwich add some baby carrots as a side.

Wednesdays:

Breakfast – spinach & feta egg wrap (change the ingredients to suit your taste if you don’t like feta, etc.)

Snacks – protein bites

Lunch – High protein lunch salad

Dinner: Zucchini pasta with ground turkey and marinara OR turkish bride soup with a green salad

Thursdays

Breakfast: avocado egg toast – alternate weeks – oatmeal blueberry pancakes

Lunch: Chicken quinoa salad OR fish tacos with mango salsa

Dinner: Grilled Shrimp with mango salsa

Snacks – a handful of trail mix or almonds or frozen grapes

Fridays

Breakfast – fruit smoothie (make these ahead of time to be prepared to grab and go for a healthy quick breakfast!)

Lunch – broccoli soup and a green salad

Dinner – baked chicken breast with fresh herbs – with a sweet potato.

Snacks- greek yogurt deviled eggs, berries with greek yogurt with a tablespoon of granola on top

Saturdays

Breakfast – Choose from these nutritionist picked 300 calorie breakfasts

Lunch – black bean quinoa salad, a handful of berries, some lowfat cottage cheese

Breakfast for dinner – it’s the weekend after all! – gluten free pancakes with pumpkin!

Snacks: apples with nut butter, jicama chips

Sundays

Breakfast – Chai spiced overnight oats – Looking to try bulletproof coffee from the Paleo diet? Find out if it’s right for you here.

Lunch – Buffalo Chicken Pizza, side salad.

Dinner – vegan corn chowder with cilantro and lime

Snack – protein ice cream

Need more clean eating ideas or want to swap out something you like better? Check out these Whole30 or Paleo recipes

Original article and pictures take fitfluential-wpengine.netdna-ssl.com site