Ironside Fitness Clean Eating Nutritional Guide Welcome to our awesome Clean Eating Guide!! This document includes a ton of meal ideas to see great results inside and out! If this document is too much, then we strongly recommend just following the Quickstart Guide instead those tips will be super helpful and much less stringent. If you find 3, 4, 5, or more meals you love, please feel free to repeat them as often as you like. Everything in this document is interchangeable. We have also structured this document to lead to continual success long term! The general structure is: Week 1-2: Healthy additions to your current nutrition. Focus on workout attendance and a few new healthy nutritional choices that we know will have the biggest impact for you. We believe in adding amazing nourishing foods rather than wasting energy on telling you what you not to have (because for most people, when we are told not to eat something, we end up thinking about it too much and eventually binging on it!). Week 3-6: A wee-by-step guide showing you what meals you could choose to eat each day for those of you that Love structure. Some people thrive on structure however we really encourage you that approach this in a loving, sustainable and slow way. The more gentle and sustainable the changes you make, the more likely they are to stick for life!! With these ideas, be creative, mix-and-match, or repeat things you really enjoy. Make sure to eliminate those options that you don t like because food is meant to be pleasurable! Did you know that you burn off a meal more effectively and store less fat when you are taking pleasure in it? If that is not a motivation to figure out healthy things that you LOVE then I don t know what is! Pre- and Post-Workout Nutrition: We encourage you to have enough energy in your body to have a great workout. That looks different for everyone! Some people like to eat a little something right before, most people do better with 1-2 hours before. I like to exercise fasted in the morning when possible, this is new for me however I feel lighter and more energetic believe it or not! There is no wrong or right, try a few things and see what helps you feel the most energized. Ask the coaches what works for them. And remember, there is no 1 size fits all approach to this. One thing we really believe in is getting protein and carbs into your body as soon as possible after the muscle endurance and strength workouts (especially the Monday, Tuesday, Thursday and Friday ones). I love juice, water and protein powder for a quick easy post workout snack however there are lots of options. We have a separate document that goes deeper regarding pre- and post-workout nutrition. Check it out and let your coaches know if you have any questions, we are here for you! Snack Ideas: Any of the following snacks are great. Remember these are ideas, there are plenty of other great snack options too! Half of a MacroBar, or half of a Clif bar
Protein shake (thousands of recipes online based on your preferences!) Apple Greek yogurt & granola Berries (and Greek yogurt) Any veggies Hummus (dip for veggies) Week 1 and 2 Because we want to make sure this journey is fun and reasonable and sustainable for you we encourage you to focus on making your workouts a habit and adding a few healthy nutrition principles for Week 1 and 2. Healthy nutritional additions: 1. More water! Aim to get to 4L per day. This may seem like a lot, and it is, but it is so worth it. Healthy skin, healthy joints, and a fully hydrated body. Get in 1/2L before workouts and 1/2L after workouts. Make up the remaining 3L throughout your day. If you are staring from a point where you drink very little water we encourage you to build up SLOWLY! 2. More Protein! You need lots of it to build muscle, shed weight and feel energized, so we recommend using a high quality protein powder to help you get enough. We have Protein powder for sale in the studio and it s one of the very best grade protein products in the whole world. It is organic, raw, vegan, and allergen free. Feel free to ask for a sample at the front desk and let us know if you have questions. There are other great protein powders too however as with any type of food and supplements, the quality can vary a ton! Post-workout we encourage you to have 20-30g of protein within 30 minutes of the workout. Read the Pre- and Post-Workout Nutrition document for more details. 3. More Healthy carb choices! Veggies, lentils, beans, whole grains, low sugar fruits (berries are awesome!) are all really healthy carb choices. Sugar and highly processed items are not so healthy carb choices. We do not advocate cutting anything out because it never works long term. We encourage you to focus on adding in what really makes you thrive and slowly the things that don t won t see very appealing. Restriction doesn't work long term. Gentle, loving changes do! 4. More Greens! Super important here for overall health and well-being. Ideally you get to the point where you are consuming about 2 dinner plates of leafy greens and green veggies per day I know, that's a lot for most of us!! I recommend using a greens supplement to make sure you are getting enough if you are not a total veggie lover! Again, we sell the Greens which are amongst the best in the world mostly because they are a raw product and have never been heated over 105 degrees so the vital nutrients and health promoting enzymes remain intact unlike many of the greens products out there.
If you are looking for more structure then feel free to jump into Week 3 right away and remember you can repeat any of the meals/weeks since they are all interchangeable healthy ideas. In Week 3 and onwards we are happy to provide you a bit more structure if that strikes your fancy. Otherwise please keep focusing on the healthy additions from above! Please remember, these are healthy ideas, not a be all end all plan for success. The ultimate success will come from you learning what healthy things you love, carving out time for healthy meal prep (or finding a service who does this if you find this a huge hurdle) and starting to really trust yourself with food! All meals make 1 serving unless otherwise indicated. If you need a bit more or less to satisfy your personal hunger levels then please adjust slightly. Let your true belly hunger and satiation be your guide. Week 3 (Okay, I feel compelled to say this 1 more time, these are IDEAS of what a super healthy week of eating could look like, feel free to change it up to make it work for you and your life!) Day 1 15 ish almonds 2-3 whole eggs + a handful of spinach 1 tbsp of coconut oil 1 cup of blueberries Scramble the eggs using the coconut oil and throw in some spinach. Have the almonds and blueberries on the side. Dijon Almond Crusted Salmon (see recipe) Large green salad with vegetables of choice ½ cup of cooked sweet potato ½ tbsp of Extra Virgin Olive Oil ½ tbsp of Apple Cider Vinegar
Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the extra virgin olive oil together with the apple cider vinegar as the salad dressing. Slow Cooking Pork Loin (see recipe) Butternut Squash Soup (see recipe) 1 cup steamed broccoli Enjoy the broccoli as a side dish with the pork loin or mixed into the soup. Day 2 Creamy Chocolate Shake (see recipe) 4 ounces of chicken, cooked with seasonings Grapefruit & Avocado Salad (see recipe) Enjoy the chicken separately or chop into the Grapefruit & Avocado Salad. 4 ounces of ground turkey, browned 2 cups of raw coleslaw mix 1 cup of broccoli 15 walnuts, chopped 1 tbsp sesame seed oil 1 cup medium salsa Brown turkey in a large skillet. Once cooked, add in the coleslaw mix, broccoli, sesame seed oil and salsa. Stir-fry until the veggies are tender but not limp. Remove the mixture from the heat and add walnuts on top. Day 3
1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Mix the berries and shredded coconut into the yogurt. Sprinkle the chopped raw almonds on top.
Chicken Waldorf Salad (see recipe) 1 cup of blueberries Have the blueberries on the side of the salad. Curried Fish & Vegetables (see recipe) Cauliflower Mash (see recipe) Day 4 Eggs with Avocado & Salsa (see recipe) 1 cup of berries Enjoy the berries on the side of the Eggs with Avocado & Salsa. Shrimp Cakes (see recipe) 2 cups of spinach ½ cup cherry tomatoes, chopped ½ cup cucumber, chopped ½ cup red pepper, sliced 1 ounce goat cheese, crumbled 1 tbsp Apple Cider Vinegar Combine all salad ingredients together. Pour apple cider vinegar and mix in. Sprinkle goat cheese on top. Ginger Beef & Broccoli (see recipe) Cauliflower Mash (see recipe) Enjoy the cauliflower mash on the side of the Ginger Beef & Broccoli.
Day 5 1 serving Smoothie (see recipe) Add more ice if desired. 4 oz turkey burger (see recipe) Large Portobello mushroom, grilled (instead of bun) 1 cup coleslaw (see recipe) 1 tbsp olive oil ½ used to grill mushroom and the other ½ used the coleslaw *use Dijon mustard and sliced onions, tomatoes and lettuce as toppings Place the turkey burger on top of the Portobello mushroom. Add additional condiments if desired. Eat with a knife and fork. Enjoy the coleslaw on the side. 4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper 1 cup grilled vegetables onions, peppers, shredded kale, mushrooms ¼ cup avocado cut into chunks 10 large olives ¼ cup salsa Cook chicken breast. Mix all ingredients together for fajitas on a plate. Day 6 2 whole eggs + ½ cup whites ½ cup sautéed kale, mushrooms, onions, tomatoes 1 tbsp coconut oil, use to sauté vegetables and scramble eggs Use 1 tbsp of coconut oil to sauté vegetables in a frying pan. Once the vegetables are almost done add in the 2 whole eggs and ½ cup of whites. Scramble all together.
Turkey Vegetable Meatballs (see recipe) 1 cup spaghetti squash ½ cup tomato sauce (sugar free) 1 cup broccoli Prepare the Vegetable Meat Balls according to the recipe. Cook the spaghetti squash according to the instructions. Steam the broccoli and mix into the cooked spaghetti squash. Top with the tomato sauce and meatballs. 4 ounces of tilapia, grilled with lemon, garlic, salt and pepper 10 black olives cook with tilapia 8 spears of asparagus 1 cup steamed broccoli Bake tilapia at 350 in the oven for 10-15 minutes in a glass dish with garlic, lemon, salt and pepper to taste. Add in black olives. Bake asparagus separately and steam broccoli to have on the side. Day 7 1 cup Greek yogurt, plain Sprinkle of cinnamon 1 cup berries 1 tbsp chia seeds 1 cup sliced cucumber and tomatoes (on the side) Mix the berries and chia seeds into the yogurt. Sprinkle cinnamon on top. Have the veggies on the side.
1 serving Butternut Squash Soup (see recipe) 4 ounces of grilled chicken breast Large green salad made with 2 handfuls of lettuce + 1 cup mixed raw veggies ½ avocado, chopped 1 tbsp olive oil + 1 tsp aged balsamic Chop the chicken up and toss into the salad along with the avocado or eat the chicken separately. Enjoy the meal with soup on the side. INDULGENCE MEAL! Your favorite meal! Whatever you like and no guilt allowed --------------------------------------------------------------------------------------------------------------------- Week 4 Day 1 Blueberry Carrot Smoothie Add extra ice if desired Ground Turkey Casserole (see recipe) 1 cup of oven roasted veggies of your choice Bake the vegetables on a baking tray at 375 for 10-15 or until tender. Have on the side of the Ground Turkey Casserole. 4 ounces of grilled salmon, seasoned with lemon juice, garlic, salt and pepper to taste 2 tbsp of pistachios nuts sprinkled on top of salmon
2 cups of mixed vegetable stir-fry 1 tbsp of sesame seed oil to stir-fry vegetables Bake salmon with seasonings in a glass dish in the oven at 350 for 8-12 minutes or until opaque. Remove when done and sprinkle pistachios on top. While the salmon is cooking, stir-fry the vegetables in sesame seed oil. Day 2 Coconut Flour Pancakes (see recipe) 1 tbsp almond butter, raw Make coconut flour pancakes according to the recipe. Top with raw almond butter. 1 serving No Fry Salmon Patties (see recipe) 3 handfuls of baby spinach + 1 cup chopped mixed veggies of your choice 10 olives pitted and cut in half 1 tbsp apple cider vinegar as salad dressing Make the No Fry Salmon Patties according to the recipe and enjoy with the salad on the side. Sweet and Smokey Chicken (see recipe) Rosemary Green Beans (see recipe) Make dishes according to the recipe instructions. Day 3 Tex-Mex Egg Scramble (see recipe) 1 cup of mixed berries Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side.
Real Healthy Egg Salad 2 cups of Spinach 1 cup of raw pepper, sliced Make the Real Healthy Egg Salad according to the recipe and place on top of the bed of spinach. Have the sliced raw peppers on the side. Fully Loaded Lettuce Wrap Turkey Bacon Burgers (see recipe) Sautéed Sweet Potato Hash (see recipe) Follow the recipe instructions. Day 4 Low Carb Green Smoothie : Follow the recipe instructions. Add extra ice if desired. Balsamic Asparagus & Steak Salad (see recipe) Make the Balsamic Asparagus & Steak Salad according to the recipe. Fish Tacos (see recipe) 1 cup of broccoli Make the recipe according to the instructions. Steam the broccoli and have it on the side.
Day 5 2 whole eggs 1 tbsp coconut oil 1 piece of bacon, cooked 1 grilled tomato Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side. 1 cup spaghetti squash Turkey Vegetable Meatballs (see recipe) ½ cup tomato sauce 2 handfuls spinach 1 tbsp shredded Parmesan cheese Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top. Halibut with Dijon and Almonds (see recipe) Stir Fried Rice (see recipe) Make the recipes according to the recipe instructions. Day 6 Smoked Salmon Scrambled Eggs (see recipe) Make the recipe according to the recipe instructions.
3 Grilled Shrimp and Veggies on a stick (see recipe) Avocado Salsa (see recipe) Make the recipes according to the recipe instructions. Sausage and Artichokes (see recipe) Real Healthy Zucchini Cakes (see recipe) Make the recipes according to the recipe instructions. Day 7 Creamy Chocolate Shake (see recipe) Make the recipe according to recipe instructions. 4 ounces of grilled chicken, baked with garlic 8 asparagus spears Olive Tapanede (see recipe) Have the cooked chicken with the asparagus on the side, topped with the Olive Tapanede. INDULGENCE MEAL! Your favorite meal! Whatever you like and no guilt allowed ---------------------------------------------------------------------------------------------------------------------
Week 5 Day 1 Tex-Mex Egg Scramble 1 cup of mixed berries Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side. Real Healthy Egg Salad 2 cups of Spinach 1 cup of raw pepper, sliced Make the Real Healthy Egg Salad according to the recipe and place on top of the bed of spinach. Have the sliced raw peppers on the side. Fully Loaded Lettuce Wrap Turkey Bacon Burgers (see recipe) Sautéed Sweet Potato Hash (see recipe) Follow the recipes for the recipe instructions. Day 2 Coconut Flour Pancakes 1 tbsp nut butter, raw 1 small grapefruit Make the Coconut Flour Pancakes according to the recipe and top with raw nut butter. Have the grapefruit on the side.
Real Healthy Egg Salad (see recipe) 3 stalks celery and 1 green pepper to scoop chopped egg Prepare the Real Healthy Egg Salad according to the recipe. Use the raw vegetables to scoop the egg. 4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper 1 cups of grilled vegetables onions, peppers, shredded kale, mushrooms ¼ cup avocado cut into chunks 10 large olives ¼ cup salsa Cook chicken breast. Mix all ingredients together for fajitas on a plate. Day 3 2 whole eggs 1 tbsp coconut oil 1 piece of bacon, cooked 1 grilled tomato Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side. 1 cup spaghetti squash Turkey Vegetable Meatballs (see recipe) ½ cup tomato sauce 2 handfuls spinach 1 tbsp shredded Parmesan cheese
Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top. Halibut with Dijon and Almonds (see recipe) Stir Fried Rice (see recipe) Make the recipes according to the instructions. Day 4 Eggs with Avocado and Salsa (see recipe) 1 cup of blueberries Prepare the Eggs with Avocado and Salsa according to the recipe. Have with the blueberries on the side. 4 ounces of light tuna (less Mercury) packed in water 2 large handfuls of spinach 1 tomato, cut into chunks 2 pieces of bacon, cooked and crumbled 1 tbsp of Apple Cider Vinegar In a large bowl mix all ingredients in and top with Apple Cider Vinegar for dressing. 4 ounces grass fed beef, cooked and cut into chunks 1 cup of broccoli florets 1 cup of cauliflower florets 1 tbsp of coconut oil Lightly steam the broccoli and cauliflower. Drizzle the liquid coconut oil on top. Serve with the cooked beef.
Day 5 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Mix the berries and shredded coconut into the yogurt. Sprinkle the chopped raw almonds on top. Chicken Waldorf Salad (see recipe) 1 cup of blueberries Have the blueberries on the side of the salad. Curried Fish & Vegetables (see recipe) Cauliflower Mash (see recipe) Prepare the recipes according to the recipe instructions. Day 6 2 whole eggs ½ cup egg whites 1 ounce goat cheese 6 cherry tomatoes 1 handful spinach 1 tbsp coconut oil Mix the whole eggs with the egg whites and beat together in a bowl. Pre-heat a skillet and add coconut oil. Pour egg mixture in. Let it set for 1 minute. Add the rest of the omelet ingredients onto the egg mixture. Fold the egg over the ingredients and cook for one more minute.
3 Grilled Shrimp and Veggies on a stick (see recipe) Avocado Salsa (see recipe) : Make the recipes according to the instructions Dijon Almond Crusted Salmon (see recipe) Large green salad with vegetables of choice ½ cup of cooked sweet potato ½ tbsp of Extra Virgin Olive Oil ½ tbsp of Apple Cider Vinegar Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the extra virgin olive oil together with the apple cider vinegar as the salad dressing. Day 7 Tex-Mex Egg Scramble 1 cup of mixed berries Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side. 1 cup spaghetti squash Turkey Vegetable Meatballs (see recipe) ½ cup tomato sauce 2 handfuls spinach 1 tbsp shredded Parmesan cheese Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top.
INDULGENCE MEAL! Your favorite meal! Whatever you like and no guilt allowed --------------------------------------------------------------------------------------------------------------------- Week 6 Day 1 Creamy Chocolate Shake (see recipe) 4 ounces of chicken, cooked with seasonings Grapefruit & Avocado Salad (see recipe) Enjoy the chicken separately or chop into the Grapefruit & Avocado Salad. 4 ounces of ground turkey, browned 2 cups of raw coleslaw mix 1 cup of broccoli 15 walnuts, chopped 1 tbsp sesame seed oil 1 cup medium salsa Brown turkey in a large skillet. Once cooked, add in the coleslaw mix, broccoli, sesame seed oil and salsa. Stir-fry until the veggies are tender but not limp. Remove the mixture from the heat and add walnuts on top. Day 2 Sausage Stir-Fry (see recipe) 1 cup of mixed fruit
Prepare the recipe according to the instructions. Enjoy with fruit on the side.
Mexican Salad (see recipe) Prepare Mexican Salad recipe according to instructions. Braised Cabbage & Sausage (see recipe) Large green salad 1 tbsp Apple Cider Vinegar Prepare recipe according to instructions. Make large green salad with a kale, romaine and spinach. Add in 1 cup of raw chopped vegetables. Top with Apple Cider Vinegar. Day 3 1 serving Smoothie (see recipe) Add more ice if desired. 4 oz turkey burger (see recipe) Large Portobello mushroom, grilled (instead of bun) 1 cup coleslaw (see recipe) 1 tbsp olive oil ½ used to grill mushroom and the other ½ used the coleslaw *use Dijon mustard and sliced onions, tomatoes and lettuce as toppings Place the turkey burger on top of the Portobello mushroom. Add additional condiments if desired. Eat with a knife and fork. Enjoy the coleslaw on the side. 4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper 1 cups of grilled vegetables onions, peppers, shredded kale, mushrooms ¼ cup avocado cut into chunks
10 large olives ¼ cup salsa Cook chicken breast. Mix all ingredients together for fajitas on a plate. Day 4 Fruit Salad with Cinnamon (see recipe) 2 slices of bacon, cooked Prepare the fruit salad with cinnamon according to the recipe. Enjoy with the bacon on the side. 4 ounces of light tuna (less Mercury) packed in water 2 large handfuls of spinach 1 tomato, cut into chunks 2 pieces of bacon, cooked and crumbled 1 tbsp of Apple Cider Vinegar In a large bowl mix all ingredients and top with Apple Cider Vinegar for dressing. Slow Cooking Pork Loin (see recipe) Butternut Squash Soup (see recipe) 1 cup steamed broccoli Enjoy the broccoli as a side dish with the pork loin or mixed into the soup. Day 5 2 whole eggs 1 tbsp coconut oil 1 piece of bacon, cooked 1 grilled tomato
Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side. 1 cup spaghetti squash Turkey Vegetable Meatballs (see recipe) ½ cup tomato sauce 2 handfuls spinach 1 tbsp shredded Parmesan cheese Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle Parmesan cheese on top. Halibut with Dijon and Almonds (see recipe) Stir Fried Rice (see recipe) Prepare the recipes according to the instructions. Day 6 Low Carb Green Smoothie (see recipe) ½ cup Greek Yogurt Prepare the Low Carb Green Smoothie according to the recipe. Enjoy with the Greek yogurt on the side or mixed into the smoothie. 3 Grilled Shrimp and Veggies on a stick (see recipe) Avocado Salsa (see recipe) Make the recipes according to the recipe instructions.
Dijon Almond Crusted Salmon (see recipe) Large green salad with vegetables of choice ½ cup of cooked sweet potato ½ tbsp of Extra Virgin Olive Oil ½ tbsp of Apple Cider Vinegar Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the extra virgin olive oil together with the apple cider vinegar as the salad dressing. Day 7 Smoked Salmon Scrambled Eggs (see recipe) 1 small grapefruit Prepare the recipe according to the instructions. Have the grapefruit on the side. Chicken Waldorf Salad (see recipe) Prepare the Chicken Waldorf Salad according to the instructions. Ginger Beef & Broccoli (see recipe) Cauliflower Mash (see recipe) Prepare the Ginger Beef & Broccoli and the Cauliflower Mash according to the instructions. 4 ounces of light tuna (less Mercury) packed in water 2 large handfuls of spinach 1 tomato, cut into chunks 2 pieces of bacon, cooked and crumbled 1 tbsp of Apple Cider Vinegar
In a large bowl mix, all ingredients and top with apple cider vinegar for dressing. INDULGENCE MEAL! Your favorite meal! Whatever you like and no guilt allowed --------------------------------------------------------------------------------------------------------------------- WOOHOOO! We encourage you take the nutritional information you learned here and do your best to apply those principles to mealtimes going forward. Variety is the spice of life so please remember these are ideas that are healthy, not a be all end all plan for success! Success only comes from something that you enjoy doing sustainably! Cheers to healthy and pleasurable eating!