MEAL OPTIONS WEEK 4 (SAMPLE-1) BREAKFAST CHOICES - Meal 1 B1. Veggie Frittata Bites B2. Vanilla-Almond Chia Breakfast Pudding MORNING SNACKS - Meal 2 M1. Apple & Nut Butter M2. Smoothie LUNCH CHOICES - Meal 3 L1. Black Bean Burrito Bowl L2. Shrimp Spring Rolls with Peanut Sauce EVENING SNACKS - Meal 4 E1. Almonds & Veggies E2. Cucumbers, Salsa & Hummus DINNER CHOICES - Meal 5 D1. Chicken Asparagus Stir Fry with Cauliflower Rice D2. Collard-Wrapped Turkey Burger o 7 Apples - M1 o Nut Butter (No Sugar Added) - M1 o Spinach - M2 o Fresh or Frozen Fruit (10 ½ Cups) - M2 o Nut Milk (Almond, Coconut, Hazelnut etc.) - M2 o Almonds - E1 o Fresh Veggies (7 Cups, Your Choice) - E1 o English Cucumbers - E2 o Salsa (No Sugar Added) - E2 o Hummus OR Guacamole - E2 o Brown Rice - L1 o Blue Corn Chips - L1 o Rice Wrappers - L2 o Almond Slices (Optional) - B2 o Pure Maple Syrup - B2 OR o Raw Honey - B2, L2 o Freshly Ground Pepper - B1, D1, D2 o Sea Salt - B1, L1, D1, D2 o Chia Seeds - B2 o Vanilla Extract - B2 o Chili Powder - L1 o Cumin - L1 DATE: o Garlic - L1, D1 o Fresh Cilantro - L1, L2 o Fresh Basil - L2 o Fresh Ginger - L2, D1 o Cornstarch - D1 o Paprika - D2 o Salsa - L1 o Black Beans (15 oz. Can, Low Sodium) - L1 o Rice Wine Vinegar - L2 o Sesame Oil - L2 o All Natural Peanut Butter o (I use a slightly Sea-Salted PB) - L2 o Low Sodium Soy Sauce OR o Bragg s Aminos - L2, D2 (OR Tamari D1) o Canola OR Grapeseed Oil - D1 Chicken Broth (Low Sodium) - D1 o Unsweetened Almond Milk - B1, B2 o Low Fat Cheddar, Shredded - B1 o Low Fat Cottage Cheese - L1 o Full Fat Coconut Milk (from the can) - L2 o Fruit (blueberries, raspberries, peaches, etc.) - B2 o Strawberries - L2 o 2 Limes - L2 o 2-3 Lemons - D1 o 2 Zucchinis - B1 o Tomatoes - B1, L1, D2 o Mushrooms - B1 o Green Bell Pepper - B1 o Red Onion - B1, L1 o Jalapeño Pepper - L1 o Yellow Bell Pepper - L1 o Fresh Corn - L1 o Romaine Lettuce - L1 o Red Cabbage - L2 o Red Bell Pepper -L2 o Asparagus - D1 o Cauliflower - D1 o Shallots - D1 o Collard Greens (1 Bunch) - D2 o Avocado - D2 1 Scallion - D2 o Eggs - B1 o 1 lb. Shrimp - L2 o 1 ½ lbs. Chicken - D1 o Ground Turkey (Women = 4 oz. / Men = 8 oz.) - D2 For more tips & recipes, visit www.cleanfoodcrush.com
MEAL OPTIONS WEEK 4 (SAMPLE- 2) BREAKFAST CHOICES - Meal 1 B1. Greek Yogurt, Chocolate, Orange & Nut Butter B2. Egg with Avocado Toast & Blueberries MORNING SNACKS - Meal 2 M1. Apple & Nut Butter M2. Smoothie LUNCH CHOICES - Meal 3 L1. Crockpot Cauliflower Chicken Chili L2. Berry, Lemon Chicken & Feta Salad EVENING SNACKS - Meal 4 E1. Almonds & Veggies E2. Cucumbers, Salsa & Hummus DINNER CHOICES - Meal 5 D1. Steamed Salmon with Garlic & Snap Peas D2. Feta Turkey Burger o 7 Apples - M1 o Nut Butter (No Sugar Added) - M1 o Spinach - M2 o Fresh or Frozen Fruit (10 ½ Cups) - M2 o Nut Milk (Almond, Coconut, Hazelnut etc.) - M2 o Almonds - E1 o Fresh Veggies (7 Cups, Your Choice) - E1 o English Cucumbers - E2 o Salsa (No Sugar Added) - E2 o Hummus OR Guacamole - E2 DATE: o Chili Powder - L1 o Chipotle Chile Flakes - L1 o Sea Salt - L1, L2, D1 o Freshly Ground Pepper - L1, L2, D1 o Fresh Garlic - L2 o Dill Weed - D2 o Extra Virgin Olive Oil (EVOO) - L2 o Apple Cider Vinegar - D1 o Tamari - D1 o Feta Cheese Crumbles - L2, D2 o Parmesan Cheese (Finely Shredded) - L2 o Organic Tomato Puree (28 oz. Can) - L1 o Chicken Stock (Low Sodium) - L1, D1 o Greek Yogurt (No Fat, Choice of Flavor) - B1 o Nut Butter (Peanut, Almond, etc.) - B1 o Sliced Almonds - L2 o Small Blood Oranges - B1 o Blueberries - B2 o 1 lb. Strawberries - L2 o 11 oz. Blackberries - L2 o 2 Avocados - B2 o Cauliflower (1 Head) - L1 o 1 Onion - L1 o 1 Red Bell Pepper - L1 o 1 Poblano Pepper - L1 o Fresh Garlic - L1, D1 o Spring Mix Salad Blend (11 oz.) - L2 o Lemons - L2, D1 o Snap Peas - D1 o 2 Large Cucumbers - D2 o 2 Large Tomatoes - D2 o 1 Sweet Onion OR Red Onion - D2 o Ezekiel Bread (In the Freezer Section) - B2 o Quinoa - D1 o Dark Chocolate - B1 o Eggs - B1, B2 o Chicken Thighs (Boneless, Skinless) - L1 o 2 to 4 Salmon Filets - D1 (Women = (2) 4 oz. Filets / Men = (2) 8 oz. Filets) o 1 lb. Ground Turkey - D2 For more tips & recipes, visit www.cleanfoodcrush.com
Week 1 Notes Week 2 Notes Week 3 Notes Week 4 Notes
MEAL OPTIONS WEEK 4 (SAMPLE-1) BREAKFAST CHOICES - Meal 1 B1. Veggie Frittata Bites B2. Vanilla-Almond Chia Breakfast Pudding MORNING SNACKS - Meal 2 M1. Apple & Nut Butter M2. Smoothie LUNCH CHOICES - Meal 3 L1. Black Bean Burrito Bowl L2. Shrimp Spring Rolls with Peanut Sauce EVENING SNACKS - Meal 4 E1. Almonds & Veggies E2. Cucumbers, Salsa & Hummus DINNER CHOICES - Meal 5 D1. Chicken Asparagus Stir Fry with Cauliflower Rice D2. Collard-Wrapped Turkey Burger o 7 Apples - M1 o Nut Butter (No Sugar Added) - M1 o Spinach - M2 o Fresh or Frozen Fruit (10 ½ Cups) - M2 o Nut Milk (Almond, Coconut, Hazelnut etc.) - M2 o Almonds - E1 o Fresh Veggies (7 Cups, Your Choice) - E1 o English Cucumbers - E2 o Salsa (No Sugar Added) - E2 o Hummus OR Guacamole - E2 o Brown Rice - L1 o Blue Corn Chips - L1 o Rice Wrappers - L2 o Almond Slices (Optional) - B2 o Pure Maple Syrup - B2 OR o Raw Honey - B2, L2 o Freshly Ground Pepper - B1, D1, D2 o Sea Salt - B1, L1, D1, D2 o Chia Seeds - B2 o Vanilla Extract - B2 o Chili Powder - L1 o Cumin - L1 DATE: o Garlic - L1, D1 o Fresh Cilantro - L1, L2 o Fresh Basil - L2 o Fresh Ginger - L2, D1 o Cornstarch - D1 o Paprika - D2 o Salsa - L1 o Black Beans (15 oz. Can, Low Sodium) - L1 o Rice Wine Vinegar - L2 o Sesame Oil - L2 o All Natural Peanut Butter o (I use a slightly Sea-Salted PB) - L2 o Low Sodium Soy Sauce OR o Bragg s Aminos - L2, D2 (OR Tamari D1) o Canola OR Grapeseed Oil - D1 Chicken Broth (Low Sodium) - D1 o Unsweetened Almond Milk - B1, B2 o Low Fat Cheddar, Shredded - B1 o Low Fat Cottage Cheese - L1 o Full Fat Coconut Milk (from the can) - L2 o Fruit (blueberries, raspberries, peaches, etc.) - B2 o Strawberries - L2 o 2 Limes - L2 o 2-3 Lemons - D1 o 2 Zucchinis - B1 o Tomatoes - B1, L1, D2 o Mushrooms - B1 o Green Bell Pepper - B1 o Red Onion - B1, L1 o Jalapeño Pepper - L1 o Yellow Bell Pepper - L1 o Fresh Corn - L1 o Romaine Lettuce - L1 o Red Cabbage - L2 o Red Bell Pepper -L2 o Asparagus - D1 o Cauliflower - D1 o Shallots - D1 o Collard Greens (1 Bunch) - D2 o Avocado - D2 1 Scallion - D2 o Eggs - B1 o 1 lb. Shrimp - L2 o 1 ½ lbs. Chicken - D1 o Ground Turkey (Women = 4 oz. / Men = 8 oz.) - D2 For more tips & recipes, visit www.cleanfoodcrush.com
MEAL OPTIONS WEEK 4 (SAMPLE- 2) BREAKFAST CHOICES - Meal 1 B1. Greek Yogurt, Chocolate, Orange & Nut Butter B2. Egg with Avocado Toast & Blueberries MORNING SNACKS - Meal 2 M1. Apple & Nut Butter M2. Smoothie LUNCH CHOICES - Meal 3 L1. Crockpot Cauliflower Chicken Chili L2. Berry, Lemon Chicken & Feta Salad EVENING SNACKS - Meal 4 E1. Almonds & Veggies E2. Cucumbers, Salsa & Hummus DINNER CHOICES - Meal 5 D1. Steamed Salmon with Garlic & Snap Peas D2. Feta Turkey Burger o 7 Apples - M1 o Nut Butter (No Sugar Added) - M1 o Spinach - M2 o Fresh or Frozen Fruit (10 ½ Cups) - M2 o Nut Milk (Almond, Coconut, Hazelnut etc.) - M2 o Almonds - E1 o Fresh Veggies (7 Cups, Your Choice) - E1 o English Cucumbers - E2 o Salsa (No Sugar Added) - E2 o Hummus OR Guacamole - E2 DATE: o Chili Powder - L1 o Chipotle Chile Flakes - L1 o Sea Salt - L1, L2, D1 o Freshly Ground Pepper - L1, L2, D1 o Fresh Garlic - L2 o Dill Weed - D2 o Extra Virgin Olive Oil (EVOO) - L2 o Apple Cider Vinegar - D1 o Tamari - D1 o Feta Cheese Crumbles - L2, D2 o Parmesan Cheese (Finely Shredded) - L2 o Organic Tomato Puree (28 oz. Can) - L1 o Chicken Stock (Low Sodium) - L1, D1 o Greek Yogurt (No Fat, Choice of Flavor) - B1 o Nut Butter (Peanut, Almond, etc.) - B1 o Sliced Almonds - L2 o Small Blood Oranges - B1 o Blueberries - B2 o 1 lb. Strawberries - L2 o 11 oz. Blackberries - L2 o 2 Avocados - B2 o Cauliflower (1 Head) - L1 o 1 Onion - L1 o 1 Red Bell Pepper - L1 o 1 Poblano Pepper - L1 o Fresh Garlic - L1, D1 o Spring Mix Salad Blend (11 oz.) - L2 o Lemons - L2, D1 o Snap Peas - D1 o 2 Large Cucumbers - D2 o 2 Large Tomatoes - D2 o 1 Sweet Onion OR Red Onion - D2 o Ezekiel Bread (In the Freezer Section) - B2 o Quinoa - D1 o Dark Chocolate - B1 o Eggs - B1, B2 o Chicken Thighs (Boneless, Skinless) - L1 o 2 to 4 Salmon Filets - D1 (Women = (2) 4 oz. Filets / Men = (2) 8 oz. Filets) o 1 lb. Ground Turkey - D2 For more tips & recipes, visit www.cleanfoodcrush.com
Week 1 Notes Week 2 Notes Week 3 Notes Week 4 Notes