’S 15 DAY GUIDE TO CLEAN EATING...calories, do so by ﬁrst ﬁguring out how many calories you...

15 DAY GUIDE TO CLEAN EATING

’S

'S 15 DAY GUIDE TO CLEAN EATING

TABLE OF CONTENTS1 Welcome & Clean Eating Defined

5 Getting Started

8 Breakfast

11 Lunch

14 Dinner

17 Snacks

20 Shakes

24 About Dr. Ro

Ready to kick-start your health program and get your nutrition on track? If so, this 15 day clean eating guide will help to get you there. So many of

my clients, who first come to me for help feel like eating healthy takes hours of work each week and is something they simply can’t accomplish.

I challenge them and now you to reconsider. Eating a clean diet may not take as much time as you think. And it doesn’t mean that you have to eat foods that are lack-luster, bland, and boring. In fact you will be amazed by how tasty the foods of your new and improved way of life can be, once you apply just a little creativity. So let’s dive in, but first things first. What’s all the hype about “Eating Clean” and what does it mean to you?

CLEAN EATING DEFINED

Before we get into the details of how to use this plan, I’d like to give you a little background on the process of clean eating. It is not about making sure your fruits and vegetables are washed before you eat them (although I do highly recommend it), instead it’s about eating food in its most natural state.

Clean Eating is about focusing on foods that come straight from the ground or the wild and are unaltered in any way. They are ‘clean’ so to speak because these

foods are not manipulated by man’s processing, and have not had their very structure or DNA altered (think farm-raised salmon, tilapia and other farm-

raised fish) or adulterated foods that contain harmful chemical pesticides, unsafe

additives, or foods that are heavily processed (think sausages and processed meats).


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Hoards of studies show that the brown and beige, meat and potatoes diets of most Americans

today are made of refined, processed foods that have been stripped of their nutrients and over the long term, have been observed to wreak havoc on our health, resulting in through-the-roof obesity statistics (over two-thirds of America is overweight or obese) and the attendant diseases that cause or are associated with our weight problems, like type 2 diabetes, hypertension, heart disease, and

some forms of cancer, just to mention a few.

Clean Eating changes that. When you make the switch to eating clean, you, in the process begin to feed your body the highest quality nutrition available, which ensures that you meet your nutrient requirements for normal body functions like walking up and down stairs, batting your eyes, swallowing chewing and so much more. You get the physical, mental, and emotional benefits of feeding your body high quality nutrition to do its job as intended, and get this…you have energy to spare! You’ve gotta’ love that, right?

Here’s something else that Clean Eating is not: Its not about omitting whole food groups or entire macronutrient classes such as carbs or fats. Instead, by eating clean, you get a nice blend of these two energy-providing nutrients along with lean protein sources.


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The process of Clean Eating focuses on putting only those foods in your body that will improve your health outcomes, which basically take your health up a notch. It’s not about eating for taste but eating for function. If a food has no real purpose or benefit to your body, it doesn’t deserve a place in your meal plan. So now that we’ve cleared that up. Let’s get a mental picture of what clean eating actually looks like. After all, that’s what you came here for isn’t? Let’s start with what’s on the clean list.Here are a few foods that ARE considered ‘clean’:

O�Organic ApplesO��Organic or Free-range

Chicken breastsO�BroccoliO�BerriesO�Almonds O�Organic eggsO�Oatmeal

And to put it into perspective, here are a few foods that are NOT considered clean:

O�Granola barsO�Farmed Fish (including salmon and tilapia)O�Deli and processed meatsO��Conventional meat and poultry (meats that are

not grass-fed, organic and chicken that is not free-range)

O�Processed cheese foodO�Breakfast cereal O�CrackersO�Pasta


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Also you may have heard of the ‘Dirty Dozen’, meaning fruits and vegetables that are NOT on the clean list because of the ways they are grown or produced, for example apples are

first on the list because they are regarded as having the highest pesticide load. Apples

and the other foods on this list of produce should be organic.

O�Apples O�Strawberries O�Grapes O�Celery O�Peaches O�Spinach

GOOD NEWS TO SAVE YOU MONEY

According to the Environmental Working Group (EWG), an American environmental organization that specializes in research and consumer advocacy of toxic chemicals in the food supply (also the creators of the ‘Dirty Dozen’), that there are 15 foods ‘The Clean 15’, that are least likely to be contaminated with pesticide residues. For these foods, you don’t have to pony up such a big chunk of your food budget to buy organic. They are:

O�Avocados O�Sweet Corn O�Pineapples O�Cabbage O�Frozen Sweet Peas O�Onions O�Asparagus O�Mangoes

Hopefully, now you have a better idea of how to clean up your food choices in your new commitment to living a healthier lifestyle. And even though buying organic foods can be costly, not all of your choices have to be organic. I


O�Sweet bell peppersO�Nectarines (imported)O�CucumbersO�Cherry TomatoesO�Snap peas (imported)O�Potatoes

O�PapayasO�Kiwi FruitO�EggplantO�GrapefruitO�CantaloupeO�CauliflowerO�Sweet Potatoes

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frankly live for the day when food growers and producers lower prices and make healthier options more affordable. That said, ease the organic produce choices into your diet using weekly sales, keeping tabs on circulars at your local grocer, and by buying local and in-season.

HERE’S HOW YOU GET STARTED

Starting any new meal plan represents a change. If you’re a person who’s resistant to change, it could be a hurdle. But if you approach this new change as a bright spot on your life to get healthier, feel and look better, not to mention live longer and have the energy to enjoy the rich full life you imagine for yourself, this will be a breeze! So focus on your positive outcomes and push forward because the longer you put it off, the longer you delay your results.

In this economy I am the last person on earth to advise you to throw away good food even if it doesn’t make the clean list. If that’s what you’re thinking, wait to start fresh after you’ve consumed the food on hand or give it to someone in need. Donate non-perishables to a nearby shelter or give those within the safe window of expiration dates to a friend or neighbor in need.

As you start your new way of life know this…everything that does not make the clean list must go! Having said that, start by taking an inventory of all of the foods or food products that you have in your fridge, freezer or pantry that are not ‘clean’.

If the foods are processed or have harmful added ingredients, it’s time to get rid of them. If they’re out of sight, they’ll be out of mind. If you keep them on-the-ready in your pantry, you’ll be that much more likely to turn to them when cravings strike.


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Next, look at the recipes you’ll find below. You’ll see an assortment of breakfast, lunch, dinner, and snack recipes to choose from as you form this 15 day plan.

If you want to modify these recipes in any way, feel free to do so according to your preferences but do make sure that any modifications stick to the clean way of eating.

Plan your meals weeks in advance so that there’s no question what you will be eating when the next meal or snack comes. You should aim to eat three main meals a day plus one snack and one shake.

If you choose to create your own recipes, be sure that you have a lean protein in each recipe that you create, along with some fruits, vegetables, healthy fats and

complex carbohydrates. Eat until you are satisfied and if you are someone who prefers tracking your

calories, do so by first figuring out how many calories you use in recipe, using an online calorie calculator. Or for a rough starting estimation, multiply your body weight (in pounds) by 12.

This will be your target maintenance calorie intake. Now if you want to lose weight, subtract 300-500 calories from that to get your weight loss target intake.

Keep in mind that you may also need to adjust these meals slightly, eating more or less food to hit your personal calorie targets.

If you use these meals as your guide however, you can feel confident that you are on your way to clean eating success. Do this for 15 days — which is a great time frame for building a new habit— you’ll find it gets that much easier to always make smart choices from here. Enjoy your new meal plan and new way of life. I encourage you to join my Private FB Group for support and to send your clean eating and weight-loss questions to me. I’d love to hear from you.


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RECIPES

15 DAY GUIDE TO CLEAN EATING

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Breakfast


1! tbsp. coconut flour 1⁄8 cup vanilla hemp protein powder ! cup egg whites ! tsp. cinnamon

" tsp. baking powder " cup unsweetened applesauce! sliced apple 1 tbsp. walnuts

High Protein Apple Cinnamon Waffles

Combine together the coconut flour, hemp protein powder, cinnamon, and baking powder. Add the egg whites and mix until well combined.

Spray a waffle maker with some non-stick cooking spray and then pour batter into maker. Cook for about 5-7 minutes or until finished and then top with some unsweetened applesauce, the chopped apple, along with walnuts. Serve immediately.

Nutritional information (makes 1 serving): 343 calories, 33 grams of carbohydrates, 11 grams of fat, 34 grams of protein

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Breakfast

! cup sliced mushrooms " cup diced onion ! tbsp. olive oil


Spinach Omelet 6 egg whites 1 free-range whole egg 1 cup fresh spinach

Whisk together the egg whites and whole egg. In a skillet, sauté the spinach, mushrooms, and onion in half the olive oil until soft.

Remove from skillet and then heat second amount of olive oil. Once heated, add the eggs and then cook for 3-4 minutes, lifting the edges slightly to allow eggs to cook through. Add the spinach mixture to the center of the eggs and then flip one side over the other. Let cook for 30-60 seconds more and then remove and transfer to a plate. Serve immediately.

Nutritional information (makes 1 serving): 319 calories, 15 grams of carbohydrates, 16 grams of fat, 36 grams of protein

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Breakfast

Protein Oatmeal With Berries 1 scoop vanilla hemp protein powder 1/3 cup oatmeal 1/3 cup unsweetened almond milk 2/3 cup water " cup blueberries " cup blackberries ! cup sliced strawberries 2 tbsp. slivered almonds

Cook oatmeal according to package directions using 1/3 cup almond milk and 2/3 cup water. Once finished, stir in vanilla hemp protein powder until well mixed. Let stand for 2 minutes to thicken and then top with berries and slivered almonds.

Nutritional information (makes 2 servings): 348 calories, 37 grams of carbohydrates, 10 grams of fat, 32 grams of protein


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Lunch

Turkey Chili

In a large skillet over medium heat, heat the olive oil, garlic, red pepper, and mushrooms, along with ground turkey. Add the chili powder, oregano, salt and pepper. When turkey is almost cooked, add the chicken broth, kernel corn, salsa, and cannellini beans. Cover and reduce heat to low, simmering for 15 minutes. Serve immediately topped with cilantro.

Nutritional information (makes 3 servings): 259 calories, 33 grams of carbs, 3.6 grams of fat, 24 grams of protein.


6 oz. free range ground turkey 1 ! cups low sodium chicken broth 1 cup frozen kernel corn ! cup water 2 tbsp. chili powder

1 ! tsp. ground oregano salt to taste 1 cup white kidney beans 1 clove minced garlic 1 sliced onion ! cup sliced peppers ! tbsp. olive oil cilantro to taste 11

Lunch

Chicken Vegetable Soup

! tbsp. olive oil 1 cup sliced carrot # cup chopped onion 4 cloves garlic 1 cup sliced celery salt and pepper to taste 6 cups low sodium chicken broth 2 cups butternut squash, cubed 1 bay leaf 2 cups shredded cooked organic free range chicken breast

Heat a large pot over medium heat. Add olive oil and, once heated, add garlic, onion, carrots, and celery. Cook for 1-2 minutes and then add the broth and squash. Cook for 6-7 minutes before adding chicken and bay leaf. Cook for 2-3 minutes longer and then serve immediately.

Nutritional information (makes 4 servings): 228 calories, 19 grams of carbs, 6.75 grams of fat, 21.5 grams of protein.


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Lunch

Chicken & Tropical Fruit Salad

2, 3oz. organic free range chicken breasts, grilled and cut into bite sized pieces 1 cup fresh pineapple cubes ! cup sliced red seedless grapes 1/8 cup slivered almonds 1 ! tbsp. lemon juice ! tbsp. olive oil 4 cups spinach leaves

Combine the olive oil and lemon juice. Set aside.

Cook rice according to package directions. Once finished, toss together with chicken breasts, spinach leaves, fruit, and almonds. Drizzle with dressing before serving.

Nutritional information (makes 2 servings): 206 calories, 23.5grams of carbs, 8.5 grams of fat, 24 grams of protein.


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Dinner

Chicken Ratatouille

5 cloves of garlic, minced 4 grass fed organic chicken breasts, sliced in half 1 tbsp. paprika 3 tbsp. olive oil 1 eggplant, chopped in 1 inch slices 1 cup zucchini, cut into rounds

1 onion, sliced

Preheat the broiler. Next, cover the chicken with 1 tbsp. of garlic and then sprinkle with paprika and pat down to make stick. In a large skillet, heat 1 tbsp. of olive oil over medium heat and then add the chicken and cook until brown on both sides for about 1-2 minutes. Transfer to a baking dish and then broil for 6-8 minutes longer until cooked through.

Meanwhile in a large skillet, heat another tbsp. of olive oil over medium heat. Add the eggplant and cook until soft, for about three minutes. Next, add the zucchini and cook for another five minutes. Set aside.

Finally, heat the last bit of olive oil in a skillet and cook the remaining garlic, onion, and pepper on medium heat until tender (about 6-8 minutes). Add the tomatoes, salt, oregano, and rosemary. Cook for 15-20 minutes longer and then stir in peas and eggplant mixture and the chicken breasts for the last five minutes and simmer.

Nutritional information (makes 8 servings): 250 calories, 12 grams of carbs, 6 grams of fat, 31 grams of protein.

1!-2 cups of diced plum tomatoes ! tsp. salt 3 tbsp. chopped fresh oregano 2 springs of fresh rosemary, torn into pieces 1 cup of peas


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Dinner

Stuffed Red Peppers

4 small red peppers 6 oz. organic grass fed beef ! diced onion 4 diced mushrooms Handful of chopped cilantro Parsley 2 green onions, finely diced1 tbsp. olive oil 1 cup cooked brown rice 1 tbsp. low sodium soy sauce

Preheat oven 400 degrees. Heat olive oil in a skillet over medium heat. Add the grass fed beef, diced onions and mushrooms, cilantro, parsley, green onions, soy sauce. Continue to cook, stirring continuously until almost cooked. Once finished, add in rice and stir. Stuff mixture into peppers and then place in a baking sheet, covering with foil wrap. Bake for 30-40 minutes or until tender. Serve immediately.

Nutritional information (makes 3 servings): 264 calories, 25 grams of carbs, 9.66 grams of fat, 18.66 grams of protein

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Dinner

Hot Beef Stew With Brown Rice

! tbsp. olive oil 1 onion, sliced 1 red pepper, sliced 1 yellow pepper, sliced 2. Tbsp. chipotle paste 1 large can chopped tomatoes 12 oz. organic, free range beef, sliced ! cup brown rice bunch coriander, chopped ! cup salsa

Heat the oil in a skillet over medium heat. Add the onion and peppers and sauté until tender. Next, add tomatoes. Place sliced beef on top, adding enough water to cover. Simmer for 20 minutes, flipping beef occasionally.

Meanwhile, cook brown rice according to package directions, substituting water for low sodium chicken broth if desired. Once beef is finished, add the cooked brown rice and top with coriander and salsa.

Nutritional information (makes 4 servings): 270 calories, 26 grams of carbs, 7.8 grams of fat, 24.5 grams of protein.


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Snacks

Coconut Chocolate Protein Bars

! cup hemp protein (chocolate or vanilla) " cup coconut flour " cup dried coconut " cup unsweetened almond milk 2 squares organic 99% dark chocolate

Combine all ingredients except the chocolate squares in a bowl. Shape into four balls and then melt the chocolate in another bowl in the microwave on medium for about 30-45 seconds or until melted.

Dip the bars into the chocolate, one by one to coat. Once finished, place in the freezer for 30 minutes before transferring to the fridge until you’re ready to serve. Makes 4 bars.

Nutritional information (per bar): 155 calories, 7.6 grams of carbs, 8.5 grams of fat, 12 grams of protein

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Snacks

Healthy Peanut Butter Cookies

# cup natural peanut butter! cup chocolate or vanilla hemp protein powder2 tbsp. ground almonds 1 whole egg1 egg white (or 2 tbsp. egg white substitute)

Preheat oven to 375 degrees F. Mix all ingredients together in a bowl until well combined. Form into cookies and then place on a non-stick baking sheet and bake for 10 minutes.

Nutritional information (makes 12 cookies): 137 calories per bar, 3.5 grams of carbs, 9 grams of fat, 8.5 grams of protein

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Snacks

Carrot Cake Muffins " cup almond flour " cup ground flaxseed meal " cup vanilla hemp protein powder 1 egg " cup egg whites " cup unsweetened applesauce " cup grated carrots

Preheat your oven to 350 degrees. Combine the muffin ingredients into a bowl and mix until well blended. Next, pour into 12 muffin cups and then bake for 36 minutes.

Nutritional information per 2 muffin serving (makes 12 muffins): 124 calories, 9.2 grams of carbs, 5 grams of fat, 10.6 grams of protein.


1 tsp. cinnamon 1 tsp. pumpkin pie spice 3 tbsp. Stevia 2 tbsp. organic honey " cup unsweetened almond milk (vanilla) ! tsp. baking soda ! tsp. baking powder

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Shakes

Refreshing Cucumber Smoothie 1 scoop original hemp protein powder ! cucumber, cut into small slices 1 tbsp. ground flaxseeds 1 tbsp. chia seeds ! cup honeydew melon 1 ! cups water3-4 ice cubes

Place all ingredients in a blender and pulse blend until desired consistency is reached.

Nutritional information (makes 1 serving): 278 calories, 21 grams of carbs, 9 grams of fat, 29 grams of protein.

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Shakes

Peach-Strawberry Energizer Smoothie

1 scoop vanilla hemp protein powder! cup frozen peaches! cup frozen strawberries1 cup unsweetened vanilla almond milk ! tsp. xanthan gum1 tbsp. almond butter1-2 ice cubes



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Shakes

Chocolate Raspberry Decadent Shake

1 scoop chocolate hemp protein powder 1 tbsp. pure cocoa ! cup frozen raspberries 1 tbsp. natural almond butter1 cup unsweetened vanilla almond milk 2 ice cubes




Connect with Dr. Ro! Click on the links below to connect:

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ABOUT DR. RO

Author of Dr. Ro’s Ten Secrets To Livin’ Healthy and the soon-to-be-released The Final 15 Diet Book (Rodale Press), Dr. Ro is helping readers to lose weight 15

Servings, 15 Pounds, & 15 Days at a time.

Dr. Ro is the Dr. Oz Show Nutrition Coach who helped over a half-million Americans lose more than 5 million pounds and serves on the Dr. Oz Show Medical Advisory Board. Dr. Ro also serves as a nutrition coach to the Meredith Vieira Show and has held the same post on The View, helping Sherri Shepherd lose weight for her infamous on-camera swimsuit reveal. She has contributed to numerous national media and is known for her easy and accessible advice delivered by her vibrant and relatable personality.

As a leading nutrition coach for over two decades, Dr. Ro was named by More and Consumer Health magazines

as one of the nation’s top 5 nutritionists. She joins President Barack and First Lady Michelle Obama and Oprah Winfrey on the Ebony Power 100 List of the Most Influential African Americans in the country (2010 and 2011).

Dr. Ro holds a PhD in Nutritional Sciences, an MS Degree in Community Nutrition and Broadcast Journalism from Howard University, and a BS degree in Foods and Nutrition from Virginia State University.

For more on Dr. Ro’s healthy lifestyles platform visit www.everythingro.com.

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