Wednesday, July 30, 2014

5 Day FREE Back to the Basics Clean Eating Challenge Day 1 Meal Plan & Shopping List

All of the recipes are roughly 300 calories, and all of the snacks are around 100 calories that contains a healthy balance of protein, carbohydrates, and fats.  You may be a little hungry for the next 5 days. That is totally normal.  Remember, just because your body wants food doesn't always mean you need food.  However, if you are feeling low on energy, lagging in your workouts, or having problems concentrating, you might benefit from a few more calories.  You can do this by doubling up on one or both of your daily snacks


What to drink?  WATER IS BEST!  Caffeine free herbal tea is also a good option.  Coffee is ok with breakfast, but skip the milk, creamer and sugar.  Avoid alcohol, sports drinks, juices and sodas, even diet sodas.

Once you have completed this 5 Day Challenge, you will have the option to advance to the NEXT PHASE of this program which is a 21 Day Challenge which is a step up from just this first group. This is where you will push yourself to become the BEST VERSION of yoursel by incorporating a specific fitness regimen as well as following a customized meal plan. It starts on August 25th. If you would like more details, comment below that you would like more information. :) 

The Shopping List:
Once you go through the items there is a lot of items but it is a great variety. If there is a recipe/snack you don't like, swap it for something else.
01. Shakeology, any flavor (5 scoops- you can purchase from me for $30) or Whey Protein Powder
02. Medium banana (2)
03. Cantaloupe (1/2) OR cubed honeydew (1.5 cups) OR cubed watermelon (1.5 cups)
04. Finely grated grapefruit peel (1 tsp)
05. Lemon wedges
06. Red or green grapes (1 cup)
07. Apple (1 medium)
08. Medium avocado (1-2)
09. Medium cucumber (1)
10. Onion, medium (2, guide doesn’t specify type)
11. Green onion (1)
12. Red onion (1)
13. Medium mushrooms (1.5 cups)
14. Medium carrot (1)
15. Celery (1 stalk)
16. Potato, medium (1)
17. Medium red potatoes (3)
18. Red bell pepper, medium (1)
19. Tomatoes (2 medium)
20. Cherry or grape tomatoes (10)
21. Garlic, chopped (5 cloves)
22. Cilantro (6 fresh sprigs)
23. Thyme, fresh (1 sprig)
24. Fresh dill sprig (1)
25. Raw cabbage (3/4 cup shredded)
26. Fresh baby spinach (2 cups)
27. Romaine lettuce leaves (6 leaves and 2 cups chopped)
28. Fresh arugula (2 cups)
29. Strawberries (10 medium)
30. Raw lean top sirloin steak (4 oz)
31. Chicken breast, boneless, skinless (8 oz)
32. Raw cod/flounder/fluke (6 oz.)
33. Raw halibut fillet (1 6 oz. fillet)
34. All-natural almond butter (2 tbsp)
35. 4-inch corn tortillas (3)
36. Whole-grain hamburger bun (1)
37. Whole-grain bread (2 slices)
38. Mayonnaise (4 tsp)
39. Prepared mustard (2 tsp)
40. Prepared pesto sauce (2 tsp)
41. Balsamic vinegar (1 tbsp)
42. Reduced-sodium soy sauce (1 tbsp)
43. Whole-wheat cracker (1 cracker)
44. Drained solid white tuna, packed in water (2 oz)
45. Green beans (12 oz)
46. Canned, drained artichoke hearts (1/2 cup)
47. Black olives (5 medium)
48. Fresh lime juice (2 tbsp)
49. Fresh lemon juice (1 tsp)
50. Red wine vinegar (2 tbsp)
51. Raw honey (2 tsp)
52. Whole-wheat couscous (1/2 cup)
53. Flaxseed (1 tbsp)
54. Sea salt (1 tsp)
55. Ground black pepper (1 dash)
56. Cayenne pepper (1 dash)
57. Dijon mustard (2 tsp)
58. Ground cinnamon (1 dash)
59. Paprika (to taste, optional)
60. All-purpose, salt-free seasoning blend
61. Slivered raw almonds (1 tsp)
62. Extra-virgin olive oil (3.3 tbsp)
63. Quinoa (1/3 cup)
64. Low-sodium, nitrite-free, lean turkey breast, deli-sliced (10 slices/5 oz)
65. Low-sodium, nitrite-free chicken breast (1 slice or 1/2 oz)
66. Low-sodium, nitrite-free, lean roast beef (4 slices/2 oz)
67. Low-sodium, nitrite-free, lean ham (1 oz)
68. Firm tofu, drained, cut into cubes (1 lb)
69. Part-skim mozzarella cheese (1 oz)
70. Swiss cheese (1 slice or 1/2 oz)
71. Soft goat cheese (1 tbsp)
72. Prepared salsa (1 tbsp)
73. Frozen raspberries (1/3 cup)
74. Fresh/frozen mixed berries (1.25 cups)
75. Veggie burger patty (1)
76. Large egg (3)
77. Nonfat milk (1.5 cups)
78. Unsweetened almond milk (3/4 cup)
79. Coconut milk (2 tbsp)
80. 100% Orange juice (1 cup)
81. Nonfat plain yogurt (1/2 cup)
82. Nonfat vanilla yogurt (1/2 cup)
83. Part-skim ricotta cheese (1/3 cup)
84. Water (1.75 cups)
85. Ice (4 cups)
Like I said, it looks like a long list but you may have several of these ingredients in your kitchen already.  And this is only if you are following the exact 5 Day Fast Track meal plan.



The Plan:

Day 1
Workout:  30 Minutes of Exercise

Breakfast:  Raspberry Protein Smoothie
1 cup non fat milk (almond milk)
1/3 c fresh or frozen raspberries
1 scoop shakeology any flavor or 1 scoop of whey protein powder
1 tbsp flaxseeds
1 cup ice (I like less ice so I do just a few pieces)
Blend!!!!!

Am Snack:  Sweet Citrus Yogurt
1/2 c non fat plain yogurt with 2 tsp raw honey and 1 tsp finely grated grapefruit peel.

Lunch:  Chicken and spinach salad
2 cups fresh baby spinach
1/4 medium cucumber, sliced
1/2 c sliced mushrooms
1 medium carrot, shredded
1 1/2 tsp. extra virgin olive oil
1 tbsp red wine vinegar
4 oz cooked chicken breast, boneless skinless sliced.
Place spinach, cucumber, mushrooms, and carrot in a large bowl and serve with dressing and chicken.

PM Snack:  Turkey Goat Cheese and avocado roll
2 slices of low sodium nitrate free lean turkey breast, spread with 1 tbsp soft goat cheese, topped with 1/2 tsp chopped raw walnuts and 2 thin slices of avocado and rolled up.

Dinner: Grilled Fish Tacos with cabbage citrus slaw
6oz raw cod(flounder or fluke) washed and patted dry
1/4 tsp sea salt
3 (4 inch) corn tortillas
3/4 c shredded raw cabbage
6 springs of cilantro
2 tbsp fresh lime juice
1 dash cayenne pepper
1/4 medium avocado, cut into 6 slices

Preheat grill or broiler to high.
Grill or broil fish for 3 to 5 min on each side until flakes easily with a fork.  Wrap tortillas in a damp paper towel and microwave for 30 seconds.  Place tortillas on a serving plate, top with 1/3 fish, cabbage and cilantro.
Season with lime juice and cayenne, top with 2 avocado slices fold and serve!