Clean Eating Guidelines

Transcription

1 Clean Eating Guidelines The goal of clean eating is to provide the body with dense nutrition by consuming foods in their most natural state. Clean eating is not about restriction; it s about REAL food! 1. Eat WHOLE foods like vegetables, fruits, whole grains, seeds, unsalted nuts and grass-fed free-range meat. Whole food is food in its most natural state. 2. Avoid processed and refined foods (i.e. white bread, candy, etc). 3. Read nutrition labels. The fewer ingredients, the better! 4. Eat small, well-balanced snacks and meals throughout the day. 5. Get rid of refined sugar. Instead use a natural sweetener like honey. 6. Avoid artificial sweeteners, preservatives and artificial ingredients. 7. Shop the perimeter of the grocery store avoid the center aisles! 8. Cook your own meals and avoid fast food.

2 Grocery List Produce Many items you may select to purchase either fresh or frozen whichever fits your routine better Red or Yellow Bell Peppers (2-3) Green Peppers (1-2) Green onions Spinach (large container) Bananas (5-6) Romaine lettuce (for salads) Yellow onion Avocado (3-4) Fresh Pico de Gallo (in the produce section) Salsa (fresh in produce section) Strawberries (fresh or frozen) Tomatoes (3-4 could substitute cherry or grape tomatoes) Lemon (1) Lime (1) Grapes (pick your favorite kind!) Broccoli (fresh or frozen; will be served steamed or roasted) Mixed berries (blueberries/blackberries/raspberries fresh or frozen.) Apples (2-4) Garlic (preminced is ok too) Basil (dried ok, too) Green beans (fresh or frozen will be served steamed) Orange Scallions 2 medium shallots Fresh Thyme Cucumber Dairy Milk (your choice!) Apple Cider (not dairy, but sometimes close to it) Eggs Greek Yogurt (one tub plain non or low fat Vanilla ok if you must, but look for the brand with the lowest amount of sugar) Ricotta cheese (2% is best)( can use yogurt as substitute) Feta cheese-(crumbled) Cheddar cheese (to avoid excess preservatives, it is best to buy in blocks and shred yourself!) Goat cheese Swiss Cheese

3 Grain/Breads Whole grain bread (or Ezekiel) look for least # of ingredients Whole wheat pitas Whole wheat tortilla (for one lunch could sub other grain) Whole Wheat Wasa Crackers (or can use another grain) Protein Salmon (2 4-6 oz filets if possible, run back to the store and buy these later in the week) (Wild Caught Alaskan is the best) Raw Peeled and Deveined Shrimp (12 oz, EZ peel is the best bet!) 4-6 chicken breasts 1-2 lb. pork tenderloin (depending on how many you are feeding) 1 lb ground sirloin (organic preferred!) this meal could sub ground turkey also 1 lb sliced low sodium chicken or turkey breast Spices/Condiments: Dried oregano Dried Basil Salt/pepper Honey Sundried tomatoes (can sub fresh tomatoes!) Ground cumin Ground chile powder Ground cayenne pepper Paprika Ground cinnamon Ground Nutmeg Balsalmic vinegar Red Wine vinegar Garlic powder Worcestershire Sriracha(found in the asian food section) Olives (black, kalamata) Optional: banana peppers Optional: capers Fats/Nuts/Oils EVOO or coconut oil Ground flax seeds Walnuts Slivered Almonds Nut butter (almond, PB, whatever!)

4 Freezer Remember to look over the produce list and see if there are any items there you would prefer to purchase frozen! Artichoke hearts Corn kernels Frozen Dark Cherries (optional) Other (Canned/Jarred/Boxed) Brown rice Quinoa Hummus (select one with the least number of ingredients!) 1 15oz can black beans (low sodium if available) 1 can garbanzo beans (chickpeas) (low sodium if available) 1 can diced tomatoes Quick cooking grits (NOT instant) Your favorite LaraBar or Kind Bar

5 Breakfast Monday Tuesday Wednesday Thursday Friday Strawberry Banana Green Smoothie Homemade Banana Spice Homemade Smoothie Berry Smoothie Smoothie ½ medium banana Smoothie 5 raw almonds 1 cup low-fat milk 1 cup frozen or fresh 1 apple, peeled if 1 banana 1 red apple chopped ½ cup non-fat Greek strawberries desired, chopped 3/4 cup Greek yogurt 1 banana yogurt ½ cup of non-fat Greek 2 cups chopped kale ½ cup fat free milk or ¾ cup of nonfat Greek yogurt ½ cup fresh or frozen yogurt or spinach leaves, water ½ cup nonfat milk berries ½ cup fat free milk or ½ cup cold orange ½ teaspoon ground ¼ tsp. cinnamon 1 banana water juice cinnamon *Mix all in blender (Depending on *Ice to blend (use less ½ banana ½ cup cold water 1/8 teaspoon ground how powerful your blender is, you ice if using frozen Ice Ice nutmeg may need to chop apple and berries) *Blend together (note; if * Mix all ingredients in 1/8 teaspoon ground almonds finely blending.) you use frozen berries, blender. allspice use less ice) Ice *Mix in blender AM Snack Sweet Citrus Yogurt Grapes LaraBar or Kind Bar Cinnamon-Ricotta Berries Fresh Melon or Berries ½ cup low fat plain Greek yogurt combined with 2 tsp raw honey and 1 tsp grated orange peel. 1 cup red or green grapes. Any LaraBar or Kind Bar of your choice. 1/3 cup part-skim ricotta cheese or Greek yogurt topped with ¼ cup fresh or frozen berries, 1 tsp slivered raw almonds and 1 dash ground cinnamon. ½ cantaloupe (or 1.5 cups cubed honeydew or 1.5 cups cubed watermelon) or 1 cup fresh berries Lunch Monday Tuesday Wednesday Thursday Friday Chicken and Spinach Salad Taco Salad (utilizing Greek Salad Hummus Chicken wrap last night s leftover stuffing mixture) 2 cups fresh baby spinach (or greens of your choice) ¼ medium cucumber, slices ½ yellow or red pepper 10 cherry tomatoes, sliced ¼ medium avocado, diced 1.5 tsp extra-virgin olive oil 1 tbsp red wine vinegar 4 ounces cooked chicken breast, boneless, skinless, sliced Place spinach and veggies in a large serving bowl. Drizzle with oil and vinegar; toss gently to Romaine ½-3/4 cup last night s stuffing mixture Shredded cheddar Diced tomatoes (can sub cherry/grape tomatoes too) Pico de Gallo Salsa (optional) ¼ avocado, diced ¼ lime, squeezed over salad Combine desired 1 cup Romaine 1 cup Spinach ½ cup Diced tomatoes Olives (optional) ½ cup Artichoke hearts Banana peppers (optional) 4 ounces, Diced cooked chicken 2 T Feta Balsamic vinegar Baked pita (broken into pieces) Combined desired ingredients, and drizzle 1 whole wheat tortilla (substitutes are ok!) 2 tbsp hummus ½ cup spinach ¼ cup sliced tomatoes Sliced baked or grilled chicken breast ½ cup grapes Spread hummus on tortilla. Layer remaining ingredients. Roll up and enjoy! Avocado Chicken Salad on Ezekiel toast 1 chicken breast, shredded ½ mashed avocado 1/8 tsp garlic powder 2 slices whole wheat 10 cherry tomatoes, sliced (optional) 2 T hummus Ezekiel bread Toast Ezekiel bread Mix chicken, avocado, cherry tomatoes, garlic powder in a

6 blend. Top with chicken. ingredients, and drizzle with lime juice. with balsamic small bowl Top toast with hummus Top with avocado chicken salad PM Snack Turkey, Goat Cheese, and Avocado Rolls 2 slices low-sodium, nitritefree, lean turkey breast, spread with 1 tbsp soft goat cheese, topped with ½ tsp chopped raw walnuts and 2 thin slices avocado and rolled up. Cinnamon Apples and Peanut Butter 1 apple, sliced Cinnamon 1 tbsp peanut or nut butter Sprinkle cinnamon over apples and dip in peanut butter Chicken and Swiss Cheese Cracker 1 large whole-wheat cracker topped with ½ tsp prepared mustard, 1 slice low-sodium nitrite-free chicken breast, and 1 slice swiss cheese. Peanut Butter Banana Boat 1 Banana 1 tbsp Natural Peanut or Nut Butter Slice banana length wise and spread with nut butter, assemble back together. High Protein Hard- Boiled Egg Snack 1 large hard-boiled egg, cut in half, drizzled with ½ tsp extra-virgin olive oil, and sprinkled with 1 dash ground black pepper.

7 Dinner Monday Tuesday Wednesday Thursday Friday Mexican Stuffed Peppers Greek Pit-zas! Red Pepper Shrimp Pork Tenderloin with Apples 1 lb ground beef or turkey (you can omit if you d like!) 2 bell peppers ½ medium onion, diced 1 tbsp EVOO 1 tbsp coconut oil ½ cup corn kernels (frozen or fresh) ½ cup pico de gallo 1 can black beans, drained and rinsed 2 1/2 teaspoons chili powder 3/4 teaspoon cumin 1/4 teaspoon salt 1/4 teaspoon paprika 1/4 teaspoon pepper 1/8 teaspoon garlic powder 1/8 teaspoon onion powder 1/8 teaspoon red pepper flakes 1/8 teaspoon dried oregano 1 cup prepared quinoa (if going meatless, increase to 2 cups) ½ cup feta 2 tbsp shredded cheddar Preheat oven to 400 degrees. Remove tops from bell peppers (but set aside and dice! We ll use them later!) and pull out seeds and white ribs. Rub EVOO along inside and outside of both peppers. Place peppers on a cupcake pan (helps keep them standing upright). Bake in over for 15 minutes. ***When you remove from oven, there may be excess moisture in the 4 whole wheat pitas (2 for tonight, 2 for later this week) Juice of one lemon (about 2 tbsp) Salt and pepper, pinch ½ tspn dried basil ¼ tspn dried oregano 6 tbsp EVOO 2 cups spinach, torn (I use my kitchen scissors to chop this) ¼ cup diced tomatoes (could sub sundried tomatoes) 1 chicken breast, baked or grilled and diced 4 tbps hummus ½ cup feta cheese The next ingredients, pick what you like, omit what you don t! 3 tbsp olives, sliced or diced Banana peppers Artichoke hearts, frozen, thawed, and chopped 1. Preheat oven to 375 degrees. 2. Whisk together lemon juice, basil, S/P, and EVOO. Brush lightly on each pita, and place pita on a baking sheet (I like to line mine with foil to minimize clean up!), reserve remaining dressing for GRITS 1/2 cup quickcooking grits 1/2 tsp garlic powder 1 tsp Worcestershire sauce 1/8 tsp ground cayenne pepper 1/2 tsp salt ¼ cup + 2 tbsp shredded cheddar cheese RED PEPPER SHRIMP 1 medium red bell pepper, chopped 1 medium green bell pepper, chopped 12 oz peeled & deveined shrimp 2 tbsp (divided) EVOO or Coconut oil 1 tsp paprika 1 tsp garlic powder 1/2 tsp ground black pepper 1/8 tsp salt 2 medium scallions, diced finely 1. Prepare grits: In a medium saucepan, bring 2 cups water to a boil on high heat. Stir in grits and return to a boil. Then reduce heat to medium-low, cover and cook for 5 minutes or until liquid is absorbed. Remove from heat, stir in garlic powder, 2 Pork Tenderloin (trimmed) 2 medium Apples (peeled and sliced) 2 medium Shallots (thinly sliced) 3 Garlic cloves (peeled and smashed) 3 springs fresh Thyme (leaves) Olive Oil Salt and freshly cracked Black Pepper 1/2 cup Apple Cider 3 tablespoons Butter (room temperature) Brown rice (I make one cup dried), cooked Green beans or your favorite green veggie, steamed or roasted 1. Preheat oven to 350 F. Season pork with salt and pepper and drizzle with olive oil. 2. Heat a large cast iron skillet over medium-high and sear tenderloin on all sides, about 10 minutes. Remove pork to a cutting board. 3. Toss apples, shallots, garlic and thyme together in the skillet. Drizzle with olive oil and season with salt and pepper. Cook, stirring occasionally for about 5 minutes or until apples and onions are lightly browned. Lay tenderloins over the apple mixture and pour in the cider. Salmon (or chicken) with Mediterranean Salsa oz salmon filets 2 tsp EVOO 1 tsp minced garlic (about two cloves) ½ cup canned diced tomatoes 1 tsp dried basil (could sub leftover fresh basil if you have any! Increase amount to 1 tbsp) 1 tsp capers ½ cup garbanzo beans ¼ tsp black pepper Broccoli, steamed or roasted (let me know if you want roasting directions!) In a small saucepan, heat 1 tsp of EVOO over medium heat. Add garlic to pan, and stir for about 30 seconds. Add tomatoes and next four ingredients to pan and reduce heat to low. In a separate saute pan, heat 1 tspn EVOO over medium heat. Add filets to pan, skin side down and cook for two minutes. Flip filets over, and cook to desired doneness (2-5 minutes). Serve alongside broccoli!

8 bottom of the pepper. I prefer to drain this out before stuffing. While peppers roast, heat coconut oil in medium sautepan. Add onions and those reserved diced pepper tops to pan, and saute till tender. Add ground beef to pan (if using) and cook through. Add spices, corn, black beans, and pico de gallo to pan and stir, cooking till beans and corn and warmed through. Stir in prepared quinoa and feta cheese. Stuff peppers with mixture, top with cheddar cheese, and return to oven, baking just till cheese is melted (4-6 minutes). toppings. Bake in preheated oven for 5 minutes, flip pitas and bake for 5 additional minutes. 3. Meanwhile, combine all additional toppings (except feta!) in a large bowl and toss with remaining dressing. 4. Spread hummus over TWO of the four pitas (remember you are saving two for later!). Divide toppings over the two pitas., and sprinkle feta cheese over toppings. *Flip the unused pitas over to toast other side further. 5. Return to oven, and bake till toppings are warmed and cheese has melted (5-8 minutes). Watch untopped pitas to make sure they don t burn! You just want them toasted for dipping later in the week Worcestershire, cayenne, salt, and cheese; cover and set aside. 2. Meanwhile, prepare red pepper shrimp: Heat a large nonstick skillet on mediumhigh. Add oil to pan to heat, then add peppers and lightly coat pepper with cooking spray. Cook for 6 minutes, stirring frequently, until pepper begins to lightly brown on edges. Set aside on a plate. 3. In a medium bowl, combine shrimp with remaining ingredients, except scallions and cheese, and stir until well coated. Add mixture to skillet in a single layer and cook on medium-high, without stirring, for 2 minutes. Stir and cook for 2 more minutes, until shrimp is opaque in center. Remove from heat and stir in red pepper and scallions. 4. To serve, divide grits among 4 dinner plates and sprinkle evenly with cheese. Spoon equal amounts of shrimp mixture over top. 4. Roast in oven for 10 to 15 minutes or until an instant read or oven safe thermometer reads 145 F when inserted into the thickest part of the tenderloin. 5. Remove from oven and allow meat to rest on a cutting board. Using a slotted spoon transfer the cooked apple mixture to a serving platter. Cook liquid over medium for 2 to 3 minutes or until boiling. Stir in a few tablespoons of butter to make a silky au jus. 6. Slice the tenderloin into coins and lay over the apples. Serve with a drizzle of the au jus. 7. Serve alongside brown rice and your favorite green veggie, steamed or roasted.

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