Ironside Fitness Clean Eating Meal Plan The plan, grocery list, preparation instructions and recipes can all be found in this document. Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you when it has had enough! If you are using the 7.2 Protein and Greens to boost weight loss results, then replace breakfast 5-6x/week with the 7.2 Protein and Greens shake. Also, always remember your post-workout protein to boost results. For extra-added results, you may want to consider 7.2 Protein and Greens at lunch as well even 2-3x/week can help fat loss. This is definitely something you can experiment with but long-term we ll get you back on solid foods remember the 7.2 regime is temporary to get you closer to your Goal Weight! Breakfast Snack 1 Lunch Snack 2 Dinner Monday Veggie Frittata Mixed Nuts (1/4 Tuesday Basic Shake Sliced Veggies (1-1/4 cup hummus -2-3 slices turkey breast Wednesday Protein Oats Hardboiled Egg -1 piece of fruit Everyday Green Lunch Cruciferous Veggie Stir Fry *use leftovers -1 piece of dark chocolate Baked Salmon *use leftovers -on top of mixed Lettuce Wraps Apple -2 tbsp nut butter Mixed Nuts (¼ -1 cup sliced veggies Cruciferous Veggie Stir Fry Citrus Herb Salmon -1/4 cup mashed sweet potato -small side salad Naked Chicken Tacos -1/2 cup brown rice
Thursday Banana Pancakes Apple -2 tbsp nut butter Friday Basic Shake Celery Boats -4 6 celery sticks -2 tbsp almond butter -cinnamon dusted Saturday Veggie Frittata Mixed Nuts (1/4-1 cup sliced veggies Sunday Banana Pancakes Apple -2 tbsp nut butter green salad -1 tbsp olive oil and balsamic vinegar Lettuce Wraps -1 piece dark chocolate Everyday Green Lunch Tuna Salad -mixed with hummus on top of mixed greens -1 tbsp olive oil & vinegar Cruciferous Veggie Stir Fry -1 piece of dark chocolate Hardboiled Egg (1) -1/4 cup hummus -1 up carrots/celery Sliced Veggies (1-1/4 cup hummus -2-3 slices turkey breast Basic Shake Greek Yogurt (1/2-2 tbsp almonds -1 cup frozen berries Grilled Salmon -1/2 cup roasted veggies Naked Beef Burgers -wrapped in romaine lettuce leaves -1 cup baked sweet potato fries Dining Out -sushi *1 order sashimi dinner + soup and/or salad Baked Halibut -1/2 cup roasted veggies -side salad Don t forget: WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER! WATER!
Ironside Fitness Shopping List Produce Tomatoes & cherry tomatoes Celery, carrots, onion Peppers, cucumbers, broccoli Beets, Brussel sprouts Sweet potato Romaine lettuce leaves Avocadoes Tub of organic mixed greens, spinach & kale Other vegetables you enjoy! Apples, mangoes, lemons, bananas, other fresh fruit Frozen fruits (4 cups) Protein & Dairy Organic chicken or turkey breast Turkey breast slices (6 slices) Organic eggs (10 eggs) Wild caught salmon or other fish that you enjoy! (2.5 pounds) Wild caught halibut or cod (16 ounces) Grass fed ground beef or turkey (8 ounces) Organic plain Greek yogurt Hummus Wild caught albacore tuna (1 can) 7.2 protein powder Grains Brown rice Quinoa (red or brown) Organic steel cut oats Ezekiel toast Fats & Other Extra virgin olive oil Vinegar Cold pressed coconut oil (organic if possible) Sea salt and pepper Chives, oregano, tarragon sprigs, thyme sprigs, rosemary, garlic, ginger, cinnamon Dijon mustard Almond/cashew butter (raw and unsalted) Mixed nuts (raw and unsalted) Slivered almonds Coconut flakes Pumpkin & sunflower seeds Almond milk Fair trade coffee and/or herbal tea Lemon/lime juice for flavouring water Dark chocolate (80% or greater), buying individually wrapped is best
Food Prep and Recipes Produce Portion Tip: Enjoy unlimited servings of Non starchy veggies (spinach, kale etc); 1 serving of starchy veggies = ½ cup cooked (sweet potatoes, pumpkin, etc.); 1 serving of fruit = 1 medium piece (fits in your hand), or 1 cup of most berries. How to Prep: 1. Fresh Veggies: Chop all your veggies into generic sized pieces, meaning a bite size that will fit into a variety of dishes. Put all your veggies in a gallon size bag, and keep in the fridge. Keep onions and peppers in separate baggies. 2. Roasted Veggies: Preheat oven to 350. Cut up all your starchy veggies into bite sized pieces (sweet potato, zucchini, squash, pumpkin, and even some free veggies such as peppers, onion, beets, Brussel sprouts, etc.). Put in a bowl and toss with coconut oil, sea salt, pepper, and any other herbs you like over all the veggies. Bake in oven for about 20-25 minutes, or until hardest vegetable is tender. Don t overcook as this will decrease nutrient content, and decrease life in fridge. 3. Homemade Zesty Herb Dressing: Mix 1 cup extra virgin olive oil, 1 cup Bragg s apple cider vinegar, 2 cloves garlic (chopped), 1 tbsp lemon juice, 2 tsp oregano (dried), 2 tsp parsley (dried), 1 tsp thyme (dried), 2 tsp basil (dried), ¼ tsp local maple syrup or stevia. Blend in a blender for 2 minutes. Store in a glass container. Does not need to be refrigerated. Protein and Dairy Portion Tip: 1 serving = 4 oz of most cooked meats (size of palm); or 1 cup dairy How to Prep: 1. Organic Chicken & Turkey: Preheat your oven to 350. As oven is preheating, place 1-2 teaspoons of coconut oil in the bottom of your glass casserole dish and melt in oven for about 1 minute. Remove from oven and place chicken and/or turkey breast in the dish. Mix together sea salt and pepper, poultry seasoning, and any other spices/herbs you like in a separate dish, enough to generously cover both sides of the chicken. Rub your herb mix all over both sides of the chicken and bake for 20-30 minutes, or until meat is white throughout and still moist.
2. Eggs: Hard boil some eggs for the week. Place uncooked eggs in a pot of cold water, and place on stove. Bring to boil, then shut off stove and let eggs sit in hot water for 10-12 minutes. Remove and rinse with cold water; store in fridge and enjoy throughout the week. Grains Portion Tip: 1 serving most grains = 1/4 cup cooked How to Prep: 1. Quinoa & Brown Rice: Prepare using directions on box or bag. Keep in fridge as a healthful side dish, throw on top of a salad, in a wrap, or in a stir fry with protein. Simple Snacks Using Grocery List and Prepped Items: 1 sliced hardboiled egg with ¼ cup hummus spread on top of one piece of Ezekiel toast (1 fat, 1 protein, 1 grain) 8 oz. yogurt (plain) with 1 cup fresh berries (1 protein, 1 fruit) Apple with 1 tbsp almond butter (1 fruit, 1 fat) Lettuce wraps (recipe below; 1 fat/oil, 1 protein, 1 grain) ¼ cup quinoa mixed with ½ cup roasted veggies (2 grains, 1 fat) Slice of veggie frittata (1 fat, 1 protein, 1 free veggie) Any leftovers put into Tupperware Fresh fruit with hardboiled egg (1 protein, 1 fruit) Other snacks: o Harvest Oats: ¼ cup (cooked) oats mixed with 2 scoops protein powder, cinnamon, ginger, and 1 tbsp pumpkin seeds (1 grain, 1 protein) o ½ frozen banana rolled in 2 tbsp organic coconut flakes, dipped in 1 tbsp almond butter (1 fruit, 2 fats)
What You Can Make by Prepping Your Protein, Grains, and Veggies: Veggie Frittata Serves: 6 Prep time: 15-20 minutes Preheat oven to 350. Throw a handful of veggies from your fresh veggie bag and sauté them until tender in 2 teaspoons of coconut oil. Add veggies and 6-8 whole eggs in a casserole dish, and bake for about 15 minutes, or until softly cooked throughout. Keeps in fridge for 3-4 days. Enjoy as any meal or snack, on the go or at home. Two minute prep time as leftover. Cruciferous Veggie Stir Fry Serves: 2 Prep time: 5-8 minutes Heat 2 teaspoons of coconut oil in a pan. Add in 1-2 handfuls of fresh veggies and sauté until tender throughout. Add in 1 cup of precooked chicken or turkey, and sauté until meat is warm throughout. Serve over a bed of quinoa as a quick meal after a long day at work. Protein Oats Serves: 1 ½ cup steel cut oats (cooked in water) 1 scoop of unsweetened protein powder (20-25 grams of protein) ½ cup fresh or frozen berries of choice ¼ cup slivered almonds Prepare oats. Once prepared, add protein powder, berries, almonds, and other spices of choice (cinnamon, natural vanilla, etc.). Enjoy hot or cold.
Everyday Green Lunch Serves: 1 Prep time: 3 minutes Start with a bed of organic mixed greens. Add 1 cup of roasted veggies and top with a hardboiled egg. Drizzle with 1 tsp olive oil and vinegar, add sea salt and pepper to taste. Top with ¼ cup of quinoa. Lettuce Wraps Serves: 1 Prep time: 5 minutes Chop 4 oz. of precooked chicken into small pieces (or use a ½ can of tuna, or shredded chicken). Combine with ¼ of an avocado, until avocado is mashed and well immersed with the chicken. Add a few slices of fresh apple or tropical fruit such as mango, wrap in romaine lettuce leaf, and enjoy! Basic Shake Recipe 15 grams protein powder; 1 cup unsweetened vanilla almond milk or water 1 cup fruit (blueberries, strawberries, banana, peach; frozen or fresh) 1 cup spinach, kale, or other leafy green of choice 1 tsp. coconut oil Ice and water to desired consistency Optional: cinnamon, stevia for sweetness, and other natural flavorings (ie vanilla etc) as desired Naked Chicken Tacos Sauté onions in coconut oil and add chicken breast. Pick your favorite veggies, such as fresh tomatoes and avocado, and stuff all of the above in romaine lettuce leaf.
Baked Citrus-Herb Salmon Serves: 6 Ingredients: 1 tsp Celtic sea salt 5 tsp chopped fresh organic chives 1 whole organic lemon, 10 slices 1 tbsp grated organic lemon rind 1 tsp fresh oregano, chopped 2 ½ lbs wild salmon fillet 1/2 tsp freshly ground black pepper 2 tbsp tarragon sprigs 2 sprigs of thyme Preheat oven to 450. Line a shallow roasting pan with foil, coat foil with cooking spray. Sprinkle salmon with salt and pepper. Spread rinds over fish. Arrange chives, thyme, oregano, and tarragon on fish. Arrange lemon slices on top of herbs. Place fish on prepared pan. Cover with foil and seal. Bake at 450 for 30 minutes or until fish flakes easily when tested with a fork. Serve warm or at room temperature. Banana Pancakes 2 eggs ½ banana 1 tsp cinnamon, and 2 tbsp water or almond milk Mix all ingredients in blender until well combined. Heat 2 tsp coconut oil in pan and pour in batter like pancakes. Flip when surface begins to bubble, and remove when brown and cooked throughout.
Naked Turkey or Beef Burger Serves: 2 8 ounces of 93%+ lean ground turkey (organic if possible) or grass fed beef 2 tbsp pure Dijon mustard 4 tbsp minced red onion 2 tbsp crushed rosemary dried spice 2 tsp coarse ground black pepper Pinch of coarse sea salt Combine turkey meat or beef, mustard and spices in a bowl and mix with hands until even. Mold into a flat patty equal in thickness. Heat grill on High and cook for 3 minutes on one side, flip for 3 minutes, close lid and cook until desired rareness Serve immediately with an extra 2 tbsp of Dijon mustard (optional) on the side for dip with each forkful. Baked Halibut (or cod) with Spinach and Cherry Tomatoes Serves: 4 4 tbsp fresh organic lemon juice 8 cups organic baby spinach 2 cloves organic garlic, minced 1/2 tsp fresh ground black pepper 16 ounces Pacific halibut fillet 4 tbsp organic extra virgin olive oil, divided 2 cups cherry tomatoes, halved 1/2 tsp Celtic sea salt Preheat oven to 425. Whisk 1 tbsp oil and lemon juice in bowl. Season dressing with salt and pepper. Place halibut on a baking sheet. Drizzle with some of dressing. Bake until just opaque in center, about 12 minutes. Add 1 tbsp oil and garlic to saucepan. Sauté over medium heat 1 minute. Add spinach and tomatoes and stir to coat. Remove from heat. Cover and let stand 1 minute to wilt spinach. Top halibut with spinach, tomatoes and remaining dressing.