I decided to break up my personal menu into 3 day blocks to simplify things. I am logging my meals and encourage everyone to do the same ( per the Clean Challenge Guidelines) and I have included 5 alternatives at the bottom of each section for those who are feeling adventurous. I am not saying this is what everyone should eat, as a matter of fact I encourage everyone to Google their favorite meals and find ways to make them Clean. I used many recipes based around what I already eat, or already have on hand. Be creative and don't stress over the details. If you suddenly discover that your turkey bacon has preservatives or your chicken sausage contains Polysorbate 80 (as I did yesterday morning) let it go and make a mental note to look for one without that ingredient next time you shop.
Breakfast
Sunday: Blueberry, Carob and Almond milk smoothie
Monday: Sweet Potato + Five-Spiced Muffins
Tuesday: Protein Shake
Clean breakfast alternatives: Sweet Rice Bowl, Blueberry Cottage Cheese, Tofu Scramble with Roasted Potatoes, The Five Minute Breakfast, Clean Cereal (like Kashi Go-Lean, or Grapenuts) w/your choice of Milk (Almond, Coconut, Soy, Rice or Whole Milk)
Snacks
Sunday: Tapenade on Rice Crackers, Kale chips
Monday: Pecan Salmon Dip , Roasted Chickpeas
Tuesday: Apple slices w/peanut butter, Roasted Chickpeas
Clean Snack alternatives: Peanut butter/Almond butter on Toast, Nuts, Cottage cheese sprinkled with cinnamon, Dark Chocolate Covered Banana Bites, 40 Clean Snacks
Lunch
Sunday: Clean Eating Taquitos
Monday: Clean Grilled Cheese
Tuesday: Clean Eating Taquitos (the recipe makes 48)
Clean lunch alternatives: Lentil Salad, Clean Tuna Pasta, Vegetarian Nori Rolls with Nut Rice, Stir Fried Veggies with Chicken and Buckwheat Noodles, Toasted Quinoa and Cabbage
Dinner
Sunday: Portobello Mushroom Pizza
Monday: Slow Cooker Chicken Marsala
Tuesday: Pita Panini's with Tuna and Sprouts
Clean dinner alternatives: Spaghetti Genovese, Clean Eating Curry Pineapple Turkey Rice Bowl, Egg 'n' Baked Potatoes, Lean meat (or vegetarian protein source) with veggies and brown rice, Roasted Lamb Chops with Rosemary and Steamed Asparagus
Other Blogs with Recipes and Sample Menu's:
Fit Girl Daily
The Fitness Freak
He and She Eat Clean
The Gracious Pantry
*entre nous*
Polysorbate 80 is an ubiquitous little ingredient found in everything from food and makeup to vaccines. It is what gives some pickles like Vlassic that Classic Crunch that we all love. Look for cleaner options, Farmers Markets and Co-ops often sell a cleaner pickle (and you can be sure it was grown close to home).
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