7-DAY CLEAN EATING MEAL PLAN TO DROP SOME NUMBER ON YOUR SCALE

Meal Plan (Monday - Sunday) 

Monday (Day 1):

Breakfast: Banana Yogurt Pots

Lunch: Vegetarian Black Bean Burgers

Dinner: Balsamic Chicken with Barley and Chard

Image Credit: Inspired Tastes 

Tuesday (Day 2): 

Breakfast: Sweet Potato Veggie Scramble

Lunch: Skinny Chicken Bacon Ranch Wraps

Dinner: Spicy Tomato Baked Eggs 

Image Credit: Tasting Table 

Wednesday (Day 3): 

Breakfast: Blueberry Oats Bowl

Lunch: Tuna salad sandwich on whole grain bread

Dinner: Miso Glazed Salmon with Snap Peas

Image Credit: CTV Extras 

Thursday (Day 4): 

Breakfast: Persimmon-Pomegranate Quinoa Breakfast Bowl

Lunch: Grilled Chicken Sandwich 

Dinner: Easy One-Pot Baked Pesto Chicken

Image Credit: Daily Burn 

Friday (Day 5): 

Breakfast: Tomato and Watermelon Salad

Lunch: Wild Rice and Mushroom Soup

Dinner: Asparagus, Mushroom and Tofu Stir-Fry

Image Credit: I Heart Publix 

Saturday (Day 6): 

Breakfast: Souffle Omelet with Mushrooms

Lunch: Strawberry, Spinach and Grilled Chicken Salad

Dinner: Chicken Sweet Potato Bowl

Image Credit: The Gourmand Mom 

Sunday (Day 7): 

Breakfast: Chocolate Banana Protein Pancakes

Lunch: Moroccan Chickpea Soup 

Dinner: Air Fryer Buffalo Chicken Nuggets

Image Credit: Vitacost 

What if you feel like snacking in between the meals? Substitute your favorite bag of chips or bottle of coke with: 

• Mixed nuts (Unsweetened) 

• Veggies with Hummus Dip 

• Fruit Slices 

• Real Orange/ Apple/ Grape… Juice (100% No Sugar Added) 

How To Choose Your Grocery:

Grass-Fed Meat: Grass-fed beef has less total fat and therefore fewer calories than grain-fed beef. Grass-fed beef has as much as five times the amount of omega-3 fatty acids while being packed with B vitamins, vitamins A, E, and other antioxidants.

Organic Poultry: Birds that are fed an organic diet free of antibiotics and hormones may produce eggs (or meat) containing more omega-3 fats, vitamin E, beta-carotene, and other nutrients. 

Plant Based Proteins: Add in Quinoa, Buckwheat, Lentils, Beans and legumes, Soy based products and Nutritional yeast into your diet. 

Grass-Fed Dairy: Much healthier than regular milk because of its omega-3 fatty acids and conjugated linoleic acid.

Expected Results After 1 Week: 

• Energy level is higher than ever experienced. 

• Your weight will be down anywhere between 2-5 pounds as all the excess water you were retaining has been shredded. 

• Less food cravings. 

• Fall asleep easier and wake up less throughout the night.

• Less bloating and discomfort along with looking slimmer as well.

• Moods become more stable, have less ups and downs and may even start to feel more empowered. 

However … 

Don’t expect the result to be outstanding just after one week. Be kind to yourself by taking small steps towards reaching your goals as every diet takes time to work out. 

Credit:

Leonie Leber (Food Spring) 

Gina (Skinny Taste) 

Alex Johnson (MedMunch) 

Amanda Woerner (Daily Burn) 

Nderitu Munuhe (Better Me) 

Erin Miller (Skinny Ms) 

Nikki (Tasty Thin) 

Zainab Gulamhusein (Healthify Me)