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CLEAN EATING 101Clean eating isn’t a state of constant perfection—it’s a state of constant
adaption. There are rarely perfect days or perfect weeks of nutrition, so
it’s important to bounce back when you make a poor food choice.
For example, if you just didn’t have time to make lunch, and you opted
for fast food, don’t let that define your day. At your next meal, try to
consume fresh, unprocessed foods like colorful veggies, lean meat, and
fiber-rich beans. Then drink a big glass of water.
This 4-week meal plan consists of simple meals and easy recipes. Plus,
you don’t have to count any calories, and all of your nutrients have been
balanced for you. However, if you have to alter the meal plan for some
reason, here are the ballpark calorie goals per meal:
Breakfast: 300–400
Snack: 100
Lunch: 400–500
Dinner: 500
If you’re a man trying to lose weight, increase all portions by ⅓ of a
serving size.
Following the meal plans provides women 1,300–1,500 calories and
men 1,700–1,900 calories of rich, nourishing food. If you find yourself
starving, drink more water or try hot lemon water. Mild hunger is a
natural part of weight loss. Focus on water, high-protein foods, and fiber
to curb your hunger with fewer calories.
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TIPS FOR SUCCESS+ Drink a large glass of water with every meal. Aim for 16 ounces.
+ This meal plan is mostly gluten-free, but substitute as needed if you
have a dietary restriction to gluten.
+ If avoiding dairy, substitute with an alternative—preferably a soy
substitute. Almond, cashew, and coconut milk are low in protein
(about 1 gram), so soy milk is the best alternative.
+ Season your food generously with black pepper, lemon,
or lime. Use salt sparingly.
+ Commit to ordering healthier options when eating
out, like a salad, broth-based soup, or a dish
from the “lite menu” (when available).
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TREATS & SWEETS If you’re dying for a treat, try one of the following:
+ Eat fresh, cold fruit (freeze it for 5 minutes).
+ Drink 1 cup of hot lemon water.
+ Eat 12 chocolate chips, one at a time.
+ Eat 1 hard candy, such as a jolly rancher. Since a single candy is only
about 25 calories, it’s a quick fix for a sweet tooth.
+ Eat a small treat (200 calories or less) slowly, and focus on savoring
the flavor.
DINING & EATING OUTEvery week, there are two meals set aside for eating out. Here are a
few guidelines to follow:
+ When eating soups, choose broth-based over cream-based.
+ When eating salads, keep the dressing on the side and hold
the cheese.
+ Keep the starches to 1 serving or less. This includes bread, rolls,
chips, etc.
+ Avoid dishes full of melted cheese.
+ If you eat pizza, keep it to 2 slices or less.
+ Watch portion sizes.
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Wee
k 1
Day
1
BREAKFAST DINNERLUNCH
1 banana
2 eggs
8 ounces milk
Mango Avocado Steak Salad*
4 ounces chicken, baked or grilled
2 cups green beans, steamed
Mashed Sweet Potatoes* (1 cup)
SNACK: 15 almonds
Day
2 BREAKFAST DINNERLUNCH
1 Blueberry Breakfast Scone*
6 ounces yogurt of choice
SNACK: 1 apple
Southwestern Chicken Salad*
Mashed Sweet Potatoes* (1 cup)
6 ounces sirloin steak, grilled
1 cup steamed broccoli
Day
3 BREAKFAST DINNERLUNCH
1 banana
Veggie Scramble*
8 ounces milk
SNACK: 1 string cheese
Turkey Walnut Salad* 4 ounces grilled chicken
Roasted Spring Veggie Pasta Bake*
Day
4 BREAKFAST DINNERLUNCH
1 cup berries
½ cup rolled oats, cooked with water
15 mixed nuts
SNACK: 15 almonds
4 ounces grilled chicken
Roasted Spring Veggie Pasta Bake*
Salmon Risotto*
MEAL PLAN
†Substitute 1 ounce of baked corn chips for gluten-free alternative*Refer to the included recipe cards
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6*Refer to the included recipe cards
MEAL PLAND
ay 5
Day
6 BREAKFAST DINNERLUNCH
1 cup berries
½ cup rolled oats, cooked with water
15 mixed nuts
SNACK: 15 baby carrots
6 ounces chicken, baked
3 cups broccoli, steamed
1 orange
Restaurant Meal
BREAKFAST DINNERLUNCH
16 ounces Green Protein Smoothie*
SNACK: 15 baby carrots
Peanut Chicken Salad* Your ChoiceDay
7
BREAKFAST DINNERLUNCH
2 Chocolate Bran Muffins*
8 ounces milk
SNACK: 1 apple
Restaurant Meal 4 ounces grilled chicken
1 cup green peas
1 cup grapes
8 ounces milk
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MEAL PLANW
eek
2 D
ay 1
BREAKFAST DINNERLUNCH
Veggie Scramble*
8 ounces milk
Lemongrass Succotash*
8 ounces milk
Thai Beef Salad* (2 cups)
1 cup berries
SNACK: 1 tablespoon nut butter and 2 celery sticks
2 Chocolate Bran Muffins*
8 ounces milk
Day
2 BREAKFAST DINNERLUNCH
SNACK: 1 string cheese
Sweet Chicken Balsamic Salad*
Spicy Sausage & Wild Rice Soup* (1½ cups)
8 ounces milk
Day
3 BREAKFAST DINNERLUNCH
1 pear
6 ounces yogurt of choice
15 mixed nuts
SNACK: 1 tablespoon nut butter and 2 celery sticks
Spicy Sausage & Wild Rice Soup* (1 cup leftovers)
Spicy Black Bean & Rice Sauté*
Day
4 BREAKFAST DINNERLUNCH
2 High-Protein Pancakes*
2 tablespoons syrup of choice
SNACK: 1 banana
Spicy Black Bean & Rice Sauté*
Rosemary Pork Tenderloin* (4 ounces)
Italian Green Beans* (2 cups)
*Refer to the included recipe cards
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MEAL PLAND
ay 5 BREAKFAST DINNERLUNCH
16 ounces Green Protein Smoothie*
Restaurant Meal 6 ounces chicken, baked
2 cups broccoli, steamed
1 orange
8 ounces milk
SNACK: 1 apple
BREAKFAST DINNERLUNCH
1 cup berries
½ cup rolled oats, cooked with water
15 mixed nuts
Sweet Chicken Balsamic Salad*
Restaurant Meal
SNACK: 1 string cheese
BREAKFAST DINNERLUNCH
2 High-Protein Pancakes*
2 tablespoons syrup of choice
Mango Avocado Steak Salad*
Your Choice
SNACK: 15 baby carrots
Day
6
BREAKFAST DINNERLUNCH
Veggie Scramble*
8 ounces milk
Peanut Chicken Salad* Mashed Sweet Potatoes* (1 cup)
6 ounces sirloin steak, grilled
3 cups broccoli, steamed
SNACK: 1 banana
Wee
k 3
Day
1
*Refer to the included recipe cards
Day
7
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*Refer to the included recipe cards
MEAL PLAN
*Refer to the included recipe cards
BREAKFAST DINNERLUNCH
Peanut Butter & Fruit Toast*
8 ounces milk
Mango Avocado Steak Salad*
Salmon Risotto*
SNACK: 1 string cheese
Day
2
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10*Refer to the included recipe cards
MEAL PLAND
ay 3
Day
4 BREAKFAST DINNERLUNCH
1 Blueberry Breakfast Scone*
6 ounces yogurt of choice
SNACK: 15 baby carrots
Sweet Chicken Balsamic Salad*
Italian Meatballs with Fresh Marinara*
2 cups spaghetti squash, baked
Day
5 BREAKFAST DINNERLUNCH
1 cup berries
½ cup rolled oats, cooked with water
15 mixed nuts
SNACK: 1 apple
Restaurant Meal Buffalo Burger with Sweet Potato Fries*
Day
6 BREAKFAST DINNERLUNCH
Veggie Scramble*
8 ounces milk
SNACK: 1 string cheese
Italian Meatballs with Fresh Marinara*
2 cups spaghetti squash, baked
Restaurant Meal
BREAKFAST DINNERLUNCH
1 pear
6 ounces yogurt of choice
15 mixed nuts
SNACK: 1 banana
Grilled Asian Steak Salad*
Lemon Chicken with Apple Cider Brussels Sprouts*
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Day
7 Refer to the Sunday Guidelines on page 13.
MEAL PLAN W
eek
4 D
ay 1
Day
2D
ay 3
BREAKFAST
BREAKFAST
DINNER
DINNER
LUNCH
LUNCH
2 Chocolate Bran Muffins*
8 ounces milk
1 Blueberry Breakfast Scone*
6 ounces yogurt of choice
SNACK: 1 string cheese
SNACK: 15 carrots
Spicy Black Beans & Rice Sauté*
Lemon Chicken with Apple Cider Brussels Sprouts*
BREAKFAST DINNERLUNCH
16 ounces Green Protein Smoothie*
SNACK: 1 apple
Grilled Asian Steak Salad*
Spicy Black Beans & Rice Sauté*
BREAKFAST DINNERLUNCH
1 Blueberry Breakfast Scone*
6 ounces yogurt of choice
SNACK: 15 baby carrots
Turkey Walnut Salad* Your Choice
Lemon Chicken with Apple Cider Brussels Sprouts*
Mango Avocado Steak Salad with Jalapeño Vinaigrette*
*Refer to the included recipe cards
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Day
7MEAL PLAN
†Substitute 1 ounce of baked corn chips for gluten-free alternative*Refer to the included recipe cards
Day
4D
ay 5
Day
6
BREAKFAST
BREAKFAST
BREAKFAST
DINNER
DINNER
DINNER
LUNCH
LUNCH
LUNCH
Veggie Scramble*
8 ounces milk
16 ounces Green Protein Smoothie*
1 pear
6 ounces yogurt of choice
15 mixed nuts
SNACK: 1 banana
SNACK: 15 carrots
SNACK: 1 apple
Kale Conversion Bowl*
8 ounces milk
Restaurant Meal
Salmon Risotto*
Buffalo Burgers with Sweet Potato Fries*
Salmon Risotto*
Restaurant Meal
BREAKFAST DINNERLUNCH
2 Chocolate Bran Muffins*
8 ounces milk
SNACK: 1 string cheese
Kale Conversion Bowl*
8 ounces milk
Your choice
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FRESH PRODUCE � 1 lime
� 1 lemon
� 1 banana
� 1 orange
� 1 mango
� 3 apples
� 2 cups grapes
� 4 cups blueberries
� 15 cups leafy greens
� 2½ cups spinach
� 1 cup cabbage
� 1 avocado
� 1 bunch green onions
� 1 jalapeño pepper
� 1 bell pepper
� 2 cups fresh green beans
� 2 large sweet potatoes
� 1 yam
� 1 cup green peas
� 45 baby carrots
� 1 large bunch asparagus
� 4 cups broccoli
� 1 cup green peas
� 2 cups cherry tomatoes
� 2 white onions
� 3 cups mushrooms
� 1 bunch cilantro
� 2 cloves garlic
� ½ cup fresh basil
� Fresh ginger root
DAIRY � 6 eggs
� 1 half gallon milk
� 1 (6 ounce) vanilla yogurt
� 1 (6 ounce) yogurt of choice
� 6 ounces 2% plain Greek yogurt
� 1 string cheese
� Small block aged white cheddar cheese
� 2 cups Parmesan, grated
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MEAT, POULTRY, FISH � 10 ounces sirloin steak
� 30 ounces chicken
� 9 ounces salmon
� 4 ounces turkey breast
GRAINS � 12 ounces whole grain pasta
� 8 ounces risotto rice
� 2 cups wheat bran
CANNED GOODS � ¾ cup bottled sun-dried tomatoes
� 2 cups chicken broth
� 1 can black beans
� 1 cup corn, fresh or frozen
� ¾ cup low sodium black beans
BAKING, BULK, SNACK � 30 almonds
� 30 mixed nuts
� ½ cup shredded almonds
� ¼ cup unsweetened coconut
� 2 tablespoons walnuts
� ¼ cup toasted pine nuts
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� ½ cup unsweetened applesauce
� Protein powder (recommend Wheybolic Extreme 60, vanilla)
� 1 tablespoon powdered peanut butter
� 2 tablespoons teriyaki sauce (low sodium, gluten-free)
� ⅓ cup sesame oil
� 3 tablespoons unsalted peanut butter
� 2 tablespoons rice vinegar
STAPLE FOODS & CONDIMENTS � Olive oil
� 2 cups old fashioned oats
� 3½ cups whole wheat flour
� Baking powder
� Baking soda
� Cinnamon
� Vanilla extract
� Balsamic vinegar
� Dijon mustard
� Sugar
� Powdered garlic
� White wine
� ⅓ cup chocolate chips
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FRESH PRODUCE � 1 mango
� 2 bananas
� 3 cups strawberries
� 3 apples
� 1 pear
� 1 orange
� 2 limes
� 2 onions
� 1 red onion
� 3 bell peppers
� 6 celery sticks
� 16 cups leafy greens
� 5 cups spinach
� 5 cups kale
� 1 tomato
� 3 avocados
� 1 zucchini
� 4 shallots
� 3 cups green beans
� 15 baby carrots
� 2 cups broccoli
� ¾ cup corn, fresh or frozen
� 3 cups mushrooms
� 1 bunch cilantro
� 1 cup fresh basil
� Fresh ginger root
� 6 cloves garlic
DAIRY � 1 half gallon milk
� 4 eggs
� 2 string cheeses
� 1 (6 ounce) vanilla yogurt
� 2 (6 ounce) yogurts of choice
� ½ cup cottage cheese
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MEAT, POULTRY, FISH � 14 ounces chicken breast
� 20 ounces flank steak
� 5 ounces spicy chicken sausage
� 24 ounces pork tenderloin
GRAINS � 2 cups brown rice
� 2 cups black wild rice
CANNED GOODS � 1 (15 ounce) can chickpeas
� 1 (15 ounce) can black beans
� 3 cups chicken broth (low sodium)
� Salsa (fresh preferred)
� Kalamata olives
BAKING, BULK, SNACK � 215 mixed nuts
� 1 scoop protein powder (recommend Wheybolic Extreme 60, vanilla)
� 1 tablespoon powdered peanut butter
� Nut butter
� ¼ cup bread crumbs
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SEASONINGS � 1½ teaspoons red curry paste
� 1 tablespoon lemongrass (recommend the paste found in tubes)
� Tarragon
� Dried basil
� Red pepper flakes
� Thyme
� Chili powder
� Fajita seasoning (gluten-free if needed)
� Cinnamon
� Rosemary
� Paprika
STAPLE FOODS & CONDIMENTS � Olive oil
� 2 cups whole wheat flour
� Brown sugar
� Syrup
� White wine
� 3 tablespoons soy sauce (low sodium and gluten-free if needed)
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FRESH PRODUCE � 1 mango
� 3 apples
� 5 bananas
� 1 cup grapes
� 1 cup berries
� 1 cup strawberries
� 1 pear
� 2 lemons
� 30 baby carrots
� 1 cup shredded carrots
� 20 cups leafy greens
� 3½ cups Romaine lettuce
� 1 cup cabbage
� ½ cup spinach
� 3 cups broccoli
� 1 bunch green onions
� 2 large white onions
� 1 red onion
� 1 bell pepper
� 5 sweet potatoes
� 1 yam
� 1 avocado
� 1 shallot
� 1 cucumber
� 5 cups Brussels sprouts
� 1 spaghetti squash
� 2 tomatoes
� 6 cloves garlic
� 1 cup fresh basil
� ¼ cup parsley
� 3 sprigs fresh thyme
DAIRY � 3 (6 ounce) yogurts of choice
� 4½ cups milk
� 4 eggs
� 2 string cheeses
� ¾ cup shredded Cotija or Parmesan cheese
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MEAT, POULTRY, FISH � 4 ounces turkey breast
� 8 ounces chicken breast
� 26 ounces sirloin steak
� 9 ounces salmon
� 32 ounces chicken tenders
� 16 ounces ground pork
� 16 ounces ground beef
� 16 ounces ground buffalo (or additional beef)
GRAINS � 8 ounces risotto rice
� 3 slices whole wheat bread
� 4 small hamburger buns
CANNED GOODS � 2 cups chicken stock
� ½ cup sun-dried tomatoes
� 3 (28 ounce) cans whole tomatoes
� Pickles
BAKING, BULK, SNACK � 3 tablespoons chocolate chips
� ¼ cup mixed nuts
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SEASONINGS
� Lemon pepper
� Garlic salt
STAPLE FOODS & CONDIMENTS
� ½ cup rolled oats
� White wine
� Apple cider vinegar
� Olive oil
� Mustard
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FRESH PRODUCE � 1 pear
� 2 apples
� 1 lime
� 2 lemons
� 4 cups spinach
� 3 bananas
� 1 mango
� 2½ cups shredded carrots
� 30 baby carrots
� 2 avocados
� 2 large white onions
� 1 tomato
� 3 large sweet potatoes
� 1–2 green bell peppers
� 1–2 red bell peppers
� 1 bunch celery
� 5 cups Brussels sprouts
� 12 cups leafy greens
� 4 cups kale
� 1 cucumber
� 1 bunch green onions
� 1 shallot
� Fresh ginger root
� 1 bunch cilantro
� 4 cloves garlic
� ½ cup fresh basil
DAIRY � 6 cups milk
� 3 eggs
� ¼ cup shredded Cotija or Parmesan cheese
� 2 (6 ounce) vanilla yogurts
� 1 (6 ounce) yogurt of choice
� 2 string cheeses
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MEAT, POULTRY, FISH � 9 ounces salmon
� 16 ounces ground buffalo meat or ground beef
� 32 ounces chicken tenders
� 20 ounces sirloin or flank steaks
GRAINS � 8 ounces risotto rice
� 4 small hamburger buns
� 2 cups quinoa
� 2 cups brown rice
CANNED GOODS � ½ cup sun-dried tomatoes
� 1½ cups black beans
� ½ cup fresh salsa
� 2 cups chicken stock
� Pickles
BAKING, BULK, SNACK � 15 mixed nuts
� ¼ cup toasted pine nuts
� 1 cup shredded almonds
� ½ cup toasted sliced almonds
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� 2 tablespoons powdered peanut butter
� ⅔ cup teriyaki sauce, low sodium (gluten-free if needed)
� ¼ cup tahini sauce
� Protein powder (recommend Wheybolic Extreme 60, vanilla)
SEASONINGS � Garlic salt
� Fajita seasoning (gluten-free if needed)
� Chili powder
� Lemon pepper
STAPLE FOODS & CONDIMENTS � White wine
� Olive oil
� Mustard
� Apple cider vinegar
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DIRECTIONS
1. Slice grilled steak into thin strips.
2. Chop or slice veggies and fruit.
3. Top with Jalapeño Vinaigrette, then toss.
INGREDIENTS
4 ounces sirloin steak, grilled and cut into strips
4 cups leafy greens
¼ avocado, sliced
½ mango, sliced
¼ cup green onions
2 tablespoons Jalapeño Vinaigrette
MANGO AVOCADO STEAK SALADMakes 1 serving
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INGREDIENTS
JALAPEÑO VINAIGRETTEMakes 7 servings | Serving size:2 tablespoons
DIRECTIONS
1. Remove the top and seeds from the jalapeño.
2. Chop the jalapeño coarsely and add to a small bowl or cup.
3. Mince cilantro and add to the jalapeño.
4. Add the remaining ingredients and blend with an immersion blender (using the chop attachment) until smooth.
5. Refrigerate leftovers for later salads.
1 jalapeño pepper
3 tablespoons fresh lime juice
1 teaspoon lime zest
2 tablespoons fresh cilantro, minced
1 tablespoon water
¼ teaspoon salt
⅓ cup olive oil
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INGREDIENTS
DIRECTIONS
1. Wash sweet potatoes and yam.
2. Peel and cut into large cubes. Boil until soft—about 10–15 minutes.
3. Drain water and mash well.
4. Add milk until potato mixture reaches desired consistency.
2 large sweet potatoes
1 yam
Milk
MASHED SWEET POTATOESMakes 4 servings | Serving size:1 cup
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BLUEBERRY BREAKFAST SCONESMakes 12 servings | Serving size:1 scone
INGREDIENTS
DIRECTIONS
1. Preheat oven to 400°F. In a medium bowl, mix oatmeal, flour, baking powder, and cinnamon.
2. In a large bowl, mash the bananas, then add oil or yogurt, seeds, vanilla, and milk.
3. Add dry ingredients and blueberries to the banana mixture, stirring until combined.
4. Roll into a circle (about ¾ of an inch thick) and cut into wedges.
5. Grease a cookie sheet and place the scones on pan so they are not touching. If desired, top scones with turbinado sugar or some extra oats.
6. Bake for 18–22 minutes or until slightly golden and the scones hold their shape.
7. Wrap leftovers individually in tin foil and freeze in a zip-top bag.
1 cup old fashioned oats
2 cups whole wheat flour
4 teaspoons baking powder
1 teaspoon cinnamon
2 very ripe bananas
2 tablespoons 2% Greek yogurt
½ cup shredded almonds
2 teaspoons vanilla extract
⅔ cup 1% milk (use alternatives such as soy or almond, if desired)
2 cups blueberries (fresh or frozen)
¼ cup unsweetened coconut
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SOUTHWEST CHICKEN SALADMakes 1 serving
INGREDIENTS
DIRECTIONS
1. Slice grilled chicken into thin strips.
2. Chop veggies and heat up beans and corn if desired.
3. Toss with dressing and enjoy.
4 ounces chicken, grilled and cut into strips
4 cups leafy greens
½ cup cooked black beans
½ cup cooked corn
1 cup cherry tomatoes
¼ cup green onions
¼ cup cilantro
2 tablespoons Jalapeño Vinaigrette
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INGREDIENTS
VEGGIE SCRAMBLEMakes 1 serving
DIRECTIONS
1. Heat medium frying pan to medium heat and spritz with a non-stick spray.
2. Add in 1 cup of veggies, cooking for a few minutes until slightly soft.
3. Mix egg, egg whites, and milk together well and pour evenly over vegetables.
4. Sprinkle with salt and pepper.
5. Add remaining cup of vegetables when eggs are about halfway cooked.
6. Stir intermittently until eggs are fully cooked.
7. Top with ¼ of a sliced avocado and enjoy!
2 egg whites
1 whole egg
1 tablespoon 1% milk (can substitute if desired)
2 cups veggie of choice*
¼ avocado
¼ teaspoon salt
¼ teaspoon pepper
*Best with spinach, tomatoes, onions, bell peppers, mushrooms, green onions, or cilantro
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TURKEY WALNUT SALADMakes 1 serving
INGREDIENTS
DIRECTIONS
1. Slice grilled turkey into thin strips.
2. Add fruits, veggies, and nuts.
3. Toss with dressing and enjoy.
4 ounces cooked turkey breast, sliced into strips
4 cups leafy greens
½ cup apple, chopped
1 cup grapes, halved
2 tablespoons walnuts, chopped
2 tablespoons Creamy Balsamic Dressing
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ROASTED SPRING VEGGIE PASTA BAKEMakes 9 servings | Serving size:1 cup
INGREDIENTS
DIRECTIONS
1. Heat oven to 400°F. In a large bowl, mix mushrooms and asparagus. Drizzle with olive oil and sprinkle with ¼ teaspoon salt and ⅛ teaspoon garlic powder. Toss until veggies are lightly coated.
2. Line a cookie sheet with parchment paper and pour veggies on top. Spread them out so they are not overlapping. Roast for 20 minutes, remove from the oven and lower the temperature to 200ºF.
3. Place cooked pasta in a large pot. Add roasted veggies, tomatoes, yogurt, cheddar cheese, ¾ cup of Parmesan cheese, ⅛ teaspoon salt, and ⅛ teaspoon garlic powder. Stir until the cheese begins to melt and the yogurt is well mixed in.
4. Pour into a 9×13" casserole dish and top with additional cheese. Place in the oven at 200°F until the cheese on top melts.
5. Remove from oven and allow to cool for 5 minutes. Enjoy!
2½ cups mushrooms, thickly sliced
3½ cups asparagus, chopped
2 tablespoons olive oil
⅜ teaspoon salt, divided
¼ teaspoon garlic powder, divided
12 ounces whole grain pasta, cooked
¾ cup aged white cheddar cheese, grated
1½ cups Parmesan cheese, grated
⅓ cup Greek yogurt
¼ cup bottled sun-dried tomatoes
⅛ teaspoon black pepper
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INGREDIENTS
DIRECTIONS
1. Heat the chicken stock in a pan and simmer.
2. In a separate pan, heat the olive oil. Add the onion and cook for 4 minutes or until soft.
3. Add the rice to the onion and stir for 2 minutes or until the rice is transparent.
4. Stir in a ladleful of the hot chicken stock and a little wine. When all the liquid is absorbed, add a further ladleful of stock and wine. Keep stirring. Continue adding the stock and wine until the rice is cooked and has a creamy consistency. This takes about 20 minutes.
5. Add the salmon, basil, pine nuts, and sun-dried tomatoes. Sprinkle cheese on top.
2 cups chicken stock
1 tablespoon olive oil
1 large white onion, finely chopped
8 ounces risotto rice
½ cup white wine
9 ounces salmon, skinned
½ cup fresh basil, chopped
¼ cup pine nuts, toasted
½ cup sun-dried tomatoes, finely chopped
Shredded Parmesan cheese
SALMON RISOTTOMakes 4 servings | Serving size:1½ cups
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CHOCOLATE BRAN MUFFINSMakes 12 servings | Serving size:1 muffin
INGREDIENTS
DIRECTIONS
1. Mix 1 cup wheat bran and water in a large bowl and allow to stand for 5 minutes. Add milk, egg, sugar, and applesauce to bran mixture and stir well.
2. Mix residual cup of wheat bran and remaining ingredients until just incorporated.
3. Place in greased or lined muffin tins and fill most of the way, as these don’t rise much.
4. Bake at 350°F for 20 minutes, or until toothpick comes out clean. For mini muffins, bake for 12 minutes.
5. Wrap leftovers individually in tin foil and freeze in a zip-top bag for later weeks.
2 cups wheat bran
1 cup hot water
½ cup 1% milk (use almond or soy if needed)
1 egg
½ cup sugar
½ cup unsweetened applesauce
1 teaspoon baking soda
2 teaspoons baking powder
1½ cups whole wheat flour
¼ teaspoon salt
⅓ cup chocolate chips
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DIRECTIONS
1. Mix milk and protein powder together until well incorporated.
2. Add to a blender with additional ingredients (except ice) and blend until spinach is completely mixed in. This can take about 2 minutes at a higher speed.
3. Add ice, blend, and enjoy!
INGREDIENTS
1½ cups milk
1 scoop protein powder (recommend Wheybolic Extreme 60, vanilla)
5 cups spinach, loosely packed
2 frozen bananas
½ cup vanilla yogurt
3 tablespoons powdered peanut butter
2 cups ice cubes
GREEN PROTEIN SMOOTHIEMakes 3 servings | Serving size:2 cups
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INGREDIENTS
PEANUT CHICKEN SALADMakes 1 serving
DIRECTIONS
1. Combine leafy greens, veggies, and meat together.
2. Drizzle with dressing, then toss.
4 ounces chicken, grilled and cut into thin strips
3 cups Romaine lettuce (or lettuce of choice)
1 cup cabbage, cut into thin strips
½ cup shredded carrots
¼ cup green onions
2 tablespoons Peanut Dressing
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PEANUT DRESSINGMakes about 6 servings | Serving size:2 tablespoons
INGREDIENTS
DIRECTIONS
1. Add all ingredients in a small bowl or cup and blend with an immersion blender using the whip attachment.
2. Refrigerate leftovers for later salads.
2 tablespoons teriyaki sauce (low sodium, gluten-free)
1 clove of garlic, minced
1 tablespoon fresh ginger, grated
⅓ cup sesame oil
2 tablespoons unsalted peanut butter
2 tablespoons rice vinegar
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LEMONGRASS SUCCOTASHMakes about 3½ servings | Serving size:2 cups
INGREDIENTS
DIRECTIONS
1. Heat olive oil in a medium sauce pan.
2. Add zucchini and sauté for about 2 minutes on medium.
3. Add spices and continue to sauté for another 2 minutes.
4. Add chickpeas, tomatoes, and corn. Sauté 5 minutes.
5. Add brown rice and heat through.
1 tablespoon olive oil
1 small zucchini, diced
1 tablespoon lemongrass (recommend the paste found in tubes)
1 tablespoon fresh ginger, grated
2 cloves garlic, minced
¼ teaspoon salt (more to taste)
¼ teaspoon black pepper
½ teaspoon tarragon
½ teaspoon basil
1 can chickpeas, drained and rinsed
1 can diced tomatoes, drained
¾ cup corn, fresh or frozen
2 cups brown rice, cooked
Cle
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atin
g
44
INGREDIENTS
THAI BEEF SALADMakes 4 servings | Serving size:2 cups
DIRECTIONS
1. In a medium bowl, combine 1 tablespoon lime juice with soy sauce, olive oil, brown sugar, garlic, ginger, and red curry paste. Whisk until blended. Pour half the mixture into a zip-top bag with the steak.
2. Add the remaining 2 tablespoons lime juice to the bag. Seal tightly and marinate steak in the fridge for at least 4 hours or overnight, turning occasionally. Reserve the rest of the marinade to dress the salad.
3. Spray a grill pan with cooking spray and heat to medium-high. Grill steak until medium rare, about 5 minutes on each side or until desired doneness. Let rest 5–10 minutes, then slice.
4. Combine steak, lettuce, sliced shallots, and basil in a salad bowl, reserving a few shallots for garnish. Add the reserved dressing and toss to coat.
1 pound flank steak
3 tablespoons lime juice, divided
3 tablespoons low sodium soy sauce
3 tablespoons olive oil
2 tablespoons brown sugar
1 teaspoon garlic, minced
1½ teaspoons ginger, minced
1½ teaspoons red curry paste
1 head red leaf lettuce, torn
3 shallots, thinly sliced (about ½ cup)
1 cup fresh basil, sliced in ribbons
Cle
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g
45
INGREDIENTS
SWEET CHICKEN BALSAMIC SALADMakes 1 Serving
DIRECTIONS
1. Slice grilled chicken into thin strips.
2. Add fruits and veggies.
3. Toss with dressing and enjoy.
4 ounces chicken, grilled
4 cups lettuce or spinach
½ cup apple, chopped
½ cup strawberries, sliced
2 tablespoons red onions, diced or slivered
2 tablespoons Creamy Balsamic Dressing
Cle
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g
46
CREAMY BALSAMIC VINAIGRETTEMakes about 5 servings | Serving size:2 tablespoons
INGREDIENTS
DIRECTIONS
1. Add all ingredients to a small bowl or cup and blend with an immersion blender using the whip attachment.
2. Refrigerate leftover dressing for later salads.
2 tablespoons balsamic vinegar
1 tablespoon lemon juice
1 teaspoon Dijon mustard
⅓ cup olive oil
1 clove garlic, pressed
½ teaspoon sugar
2 tablespoons 2% Greek yogurt
Cle
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g
47
SPICY SAUSAGE & WILD RICE SOUPMakes 4 servings | Serving size:1½ cups
INGREDIENTS
DIRECTIONS
1. Cook wild rice according to package directions.
2. In a pot, sauté sausage in olive oil until well-browned. Remove sausage from pot and set aside.
3. In the same pot, cook mushrooms until soft. Pour in water and add thyme, red pepper flakes, white wine, and chopped kale. Cook until kale is wilted —about 4 minutes. Add chicken broth and salt. Simmer for 15 minutes.
4. Stir in cooked wild rice and sausage. Simmer 5 more minutes.
2 cups black wild rice
5 ounces spicy chicken sausage, sliced
1 tablespoon olive oil
3 cups sliced mushrooms
⅓ cup water
½ teaspoon dried thyme
¼ teaspoon red pepper flakes
⅓ cup white wine
5 cups kale, chopped
3 cups low sodium chicken broth
½ teaspoon salt
Cle
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g
48
INGREDIENTS
TOPPINGS
SPICY BEAN & RICE SAUTÉMakes 4 servings | Serving size:1¾ cup
DIRECTIONS
1. Heat olive oil in a large sauté pan. Add onions, bell peppers, garlic, and celery. Sauté for 5 minutes on low. Add seasonings and continue to cook on low until veggies are tender.
2. Mix in beans, cilantro, lime zest, and lime juice with veggies and continue to cook until beans are warm.
3. Stir in brown rice. Once hot, turn off heat.
4. Top each dish with 2 tablespoons avocado and fresh salsa.
1 tablespoon olive oil
½ onion, chopped
1 green pepper, chopped
1 red pepper, chopped
2 cloves garlic, minced
1 cup celery, chopped
1 tablespoon fajita seasoning (gluten-free if needed)
¼ teaspoon chili powder
1½ cups black beans
½ cup cilantro, chopped
1 teaspoon lime zest
2 tablespoons fresh lime juice
2 cups brown rice, cooked
½ cup avocado, chopped
½ cup fresh salsa
Cle
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g
49
HIGH-PROTEIN PANCAKESMakes 6 servings | Serving size:2 (4–5 inch) pancakes
INGREDIENTS
DIRECTIONS
1. Blend cottage cheese and milk together.
2. Add protein powder and mix until well incorporated.
3. Stir in egg and cinnamon.
4. In a separate bowl, mix together flour and baking powder.
5. Add liquid mixture to the dry ingredients.
6. Heat a nonstick skillet on medium-low heat. If using a regular pan, coat with cooking spray to avoid sticking.
7. Measure ¼ cup batter and pour into the hot skillet. Tilt the pan in a circular motion to spread the batter around the pan. Heat until bubbles on top start to pop. Flip the pancake.
8. Heat another 1–2 minutes until golden brown.
9. Remove from heat and top with desired toppings.
10. Freeze leftovers in zip-top bag and toast to reheat.
½ cup cottage cheese
1¾ cup 1% milk
1 scoop protein powder (recommend Wheybolic Extreme 60, vanilla)
⅛ teaspoon cinnamon
1 egg
2 teaspoons baking powder
2 cups whole wheat flour
Cle
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g
50
DIRECTIONS
1. Preheat oven to 425°F.
2. Combine bread crumbs, garlic, rosemary, paprika, and salt in a bowl. Mix together. Rub the pork with olive oil, then press spice mixture into the pork.
3. Bake for 30–40 minutes until cooked through. Let rest 5 minutes before slicing.
4. Serve with Italian Green Beans.
INGREDIENTS
¼ cup Italian bread crumbs
2 teaspoons garlic, minced
2 teaspoons dried rosemary, minced
1 teaspoon paprika
½ teaspoon salt
1½ pounds pork tenderloin
Olive oil
ROSEMARY PORK TENDERLOINMakes 4 servings | Serving size:4 ounces
Cle
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g
51
INGREDIENTS
DIRECTIONS
1. Boil green beans.
2. Toss with olive oil and sliced olives.
3. Serve with Rosemary Pork Tenderloin.
3 cups green beans
1½ tablespoons olive oil
½ cup Kalamata olives, sliced
ITALIAN GREEN BEANSMakes 4 servings | Serving size:2 cups
Cle
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g
52
INGREDIENTS
PEANUT BUTTER AND FRUIT TOASTMakes 1 serving
DIRECTIONS
1. Toast bread, spread with peanut butter, and top with fruit slices.
1 slice whole wheat bread
1 tablespoon peanut butter
½ cup sliced fruit of choice*
*Best with bananas or berries
Cle
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g
53
GRILLED ASIAN STEAK SALADMakes 1 serving
INGREDIENTS
DIRECTIONS
1. Slice steak into thin strips and chop veggies.
2. Toss together with dressing and enjoy.
4 ounces lean steak, grilled
4 cups leafy greens
⅓ cup cucumber, sliced
½ cup shredded carrots
¼ cup green onions, chopped
2 tablespoons Peanut Dressing
Cle
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54
LEMON CHICKENMakes 4 servings | Serving size:8 ounces
INGREDIENTS
DIRECTIONS
1. Preheat oven to 450°F.
2. Place chicken in a large baking pan, sprinkle with lemon pepper, and squeeze the juice of the lemons on top.
3. Bake for 20 minutes.
4. Serve with Apple Cider Brussels Sprouts.
2 pounds chicken tenders
2 lemons
Lemon pepper
Cle
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g
55
APPLE CIDER BRUSSELS SPROUTSMakes 4 servings | Serving size:1¼ cups
INGREDIENTS
DIRECTIONS
1. Chop Brussels sprouts with a knife, shred in a food processor, or shave with a grater.
2. Heat olive oil on high in a large saucepan. Add the Brussels sprouts and sauté 1–2 minutes. Reduce heat to low, add almonds, and sauté 2–4 minutes more. Stir in vinegar.
3. Serve with Lemon Chicken.
5 cups Brussels sprouts
2 tablespoons olive oil
½ cup sliced almonds, toasted
4 tablespoons apple cider vinegar
Cle
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g
56
ITALIAN MEATBALLSMakes 4 servings | Serving size:8 small meatballs
INGREDIENTS
DIRECTIONS
1. In a large bowl, toss the crumbled bread and milk. Add pork, beef, garlic, onion, parsley, Parmesan cheese, egg, salt, and black pepper to taste.
2. Gently form the mixture into little balls, about the size of a golf ball. Refrigerate for at least 1 hour or up to 24 hours.
3. Heat the olive oil in a skillet over medium-high. Brown the meatballs (about 6 minutes). Transfer them to a plate.
4. Drain and wipe out the skillet. Return the meatballs to the skillet and pour in Fresh Marinara Sauce. Bring to a boil, lower the heat, and simmer (covered), swirling the sauce occasionally. Continue until the meatballs are cooked through—about 15 minutes—or until the cheese is melted. Serve over baked spaghetti squash.
2 slices stale wheat bread, crumbled
⅓ cup cold milk
1 pound ground pork
1 pound ground beef
2 cloves garlic, minced
½ large white onion, shredded
¼ cup parsley, chopped
½ cup shredded Parmesan cheese
1 large egg, beaten
2 teaspoons salt
Black pepper
⅓ cup olive oil, divided
Cle
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g
57
FRESH MARINARAMakes 4 servings | Serving size:¾ cup
INGREDIENTS
DIRECTIONS
1. Heat the olive oil in a saucepan over medium-high. Sauté the onion and garlic for about 5 minutes.
2. Add the tomatoes, thyme sprigs, and basil. Bring to a boil. Reduce heat and simmer, uncovered, for about 15 minutes or until thickened.
3. Remove and discard the thyme sprigs. Stir in salt and pepper to taste.
4. Serve with Italian Meatballs.
¼ cup olive oil
¼ large white onion, diced
4 cloves garlic, sliced
3 (28 ounce) cans whole tomatoes, roughly chopped
3 sprigs fresh thyme
1 small bunch fresh basil, chopped
Salt and pepper to taste
Cle
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g
58
INGREDIENTS
DIRECTIONS
1. Season your meat with salt and pepper. Shape into 4 patties.
2. Cook burgers until desired doneness, 4–6 minutes per side for well done patties.
3. Spread mustard on the hamburger buns.
4. Place a patty on each bun bottom, then stack a lettuce leaf, tomato slice, a few pickle slices, and the remaining bun.
5. Serve with Sweet Potato Fries.
1 pound ground buffalo meat or ground beef
Salt and pepper
4 small hamburger buns
Mustard
Lettuce
Tomato
Pickle
BUFFALO BURGERSMakes 4 servings | Serving size:4-ounce burger
Cle
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g
59
SWEET POTATO FRIESMakes 4 servings | Serving size:1 cup
INGREDIENTS
DIRECTIONS
1. Preheat oven to 450°F.
2. Peel, wash, and cut the potatoes into large fries.
3. Line a cookie sheet with aluminum foil and spread the potatoes evenly across.
4. Drizzle olive oil on top and sprinkle with garlic salt. Bake for 30–40 minutes.
5. Serve with Buffalo Burgers.
3 large sweet potatoes
2 tablespoons olive oil
Garlic salt
Cle
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g
60
INGREDIENTS
KALE CONVERSION BOWLAbout 7 servings | Serving size:1½ cups
DIRECTIONS
1. Mix kale and carrots in a large bowl and set aside.
2. Stir together teriyaki sauce, water, garlic, ginger, and almonds and let soak.
3. Cook quinoa. This can be done in a rice cooker or on the stove. If on the stove, add 2 cups of rinsed quinoa and 4 cups of water to a large pot and bring to a boil. Cover and simmer on medium heat for 20 minutes. Remove from heat and allow to cool for 5 minutes. Fluff and add 4 cups to the kale and carrots.
4. Add soaked almonds (along with the sauce) to the kale mixture and stir thoroughly.
5. Add tahini sauce and mix again until well incorporated.
2 cups carrots, shredded
4 cups kale, chopped
1 cup shredded almonds
⅔ cup teriyaki sauce, low sodium (gluten-free if needed)
⅓ cup water
2 cloves garlic, minced
1 tablespoon fresh ginger, grated
¼ cup tahini sauce
4 cup quinoa