CleanFoodCrush 5 Day Clean Eating Challenge Don t Diet! Just Eat for Health! Eat for the physical body & energy levels you want! Clean Eating delivers BOTH promises Clean Eating does not require dieting. You actually add food instead of taking it away. I personally believe by eliminating processed food & chemicals from our eating; while increasing our intake of fruits & vegetables we will see these benefits: Benefits Boosts Immune System Energy Hair & Skin health Anti Aging benefits from increased antioxidants Reduced Disease Risk Sugar Addiction solved by Clean Eating Cravings subside dramatically when staying consistent for 3 weeks. Refined sugar is VERY addictive, the more we eat...the more we WILL eat! You will not feel hungry all the time! (Eat when you are hungry!)
DRINK PURE, CLEAN WATER (may squeeze fresh lemon in the water) Please substitute ANYTHING! Ask in group for substitution ideas Ask for advice & HELP within the group. We are here for you! Please commit to yourself to 5 days & see how you feel! You deserve this! Regardless if you use my plan or YOUR own, stay to motivate others! My Recipes use everyday ingredients I realize there are a TON of vegetables (that s what we need) QUICK after work Dinner ideas! Taste delicious! Minimal ingredients(saves money by NOT buying junk!)
Please READ THROUGH the plan first, to determine what you need. Many of the meats & recipes can be cooked/assembled/prepared ahead of time. Day 1 Breakfast Day 1 Chocolate Banana Pancakes 1 serving (increase easily when preparing for your family) 1 banana 4 Egg Whites Dash of Cinnamon ½ tsp vanilla ¼ c raspberries(fresh or frozen) 2 squares (12 g) dark chocolate melted and drizzled on crepes Directions: Mix banana, egg whites, cinnamon, and vanilla in blender. Pour by ¼ cupfuls on to hot griddle sprayed with non stick spray or wiped with coconut oil. Cook until done, serve with ¼ cup raspberries, drizzle chocolate.
Mid morning Snack Choice Day 1 1 scoop protein powder 1 cup unsweetened almond milk or coconut milk ½ cup fruit or berries of choice Ice blend 1 small apple 2 Tbsp Nut butter of choice Lunch Day 1 LEAN MEATBALLS w/ natural marinara ¼ cup all natural low sugar marinara sauce(look at the labels!) 2 cups mixed greens sprinkled with Apple Cider Vinegar or 2 cups favorite raw vegetables Serve with 4 6 meatballs per person (depending on hunger & workout levels for the day) Pizza Inspired Lean Meatballs Directions: (May prepare ahead of time, re heat in skillet or micro) Directions for 20 meatballs: Preheat oven to 400 degrees f 1 lb. lean ground turkey, chicken, or beef 3 egg whites, or 1 whole large egg 1 small onion, diced very small 1 red bell pepper, diced very small 1 green bell pepper, diced very small 1 tsp sea salt 1/2 tsp. freshly ground pepper 2 3 cloves garlic, minced
1 Tbs. dried oregano 1 Tbs. dried basil 1 tsp thyme {Combine all the ingredients well. Form 1 inch round balls. I use a cookie scoop for this step. Bake in your preheated 400 degree oven on a coconut oil greased, flat baking sheet pan for 12 minutes.} These can be served with a low sugar marinara sauce for dipping. Afternoon Snack Choice Day 1: 1 2 squares nut bars...recipe directly below(depending on hunger & workout levels that day) 1 cup chopped favorite raw vegetables (red bell peppers, cucumber, celery, broccoli, or combo!) Prepare these Nut Bars ahead of time, cut into 16 small squares. Store wrapped tightly in the FREEZER for a weeks worth of afternoon snacks! Nut Swirl Bars Directions: Makes:16 small squares I used my 8 8 brownie pan for these 1 cup blended almonds (blend raw almonds in blender or food processor until they are almost flour consistency...not butter) 1/2 cup all natural almond butter or peanut butter 1/4 cup melted unrefined coconut oil. Mix those 3 ingredients very well, pour into pan. Melt 1/2 cup all natural dark chocolate chips (Other options: Carob, or you can also try Lily's brand sweetened with stevia, available @vitacost) Drizzle chocolate, swirl over nut mixture. Freeze for 2 hours. Let thaw a few minutes before cutting into 16 small pieces. 12 raw almonds 1 cup chopped favorite raw vegetables (red bell peppers, cucumber, celery, broccoli, or combo!) English Cucumber, Sliced, dipped in: 2 Tbsp no sugar added Salsa 2 Tbsp hummus or guacamole
Dinner Day 1 Coconut Curry Chicken & Rice 2 4 servings 1 lb boneless, skinless chicken breast 1 tablespoon curry powder Salt and pepper to taste 1 teaspoon minced garlic 1/2 cup thinly sliced white onion 1/2 cup thinly sliced red bell pepper 1/2 cup organic chicken broth 1 14 oz can lite coconut milk Capers Directions: Put in slow cooker on high for 3 hours. Serve over ½ c brown rice or Quinoa, & 1 cup steamed broccoli
Day 2 Breakfast Day 2 ½ cup oatmeal 2 hard boiled eggs ½ cup berries or Breakfast Scramble 2 whole eggs or 4 egg whites Scrambled with your favorite vegetables (zucchini, peppers, onions...etc) Mid morning Snack Choice Day 2 1 scoop protein powder 1 cup unsweetened almond milk or coconut milk ½ cup fruit or berries of choice Ice blend 1 small apple 2 Tbsp Nut butter of choice
Lunch Day 2: Lemon broiled Salmon 4 oz Salmon Steaks (Can prepare ahead & eat on cold salad greens) 1 tsp soy sauce or Liquid aminos per steak) Olive Oil (1 tsp per steak) Lemon Pepper(sprinkle) Kosher Salt(sprinkle) Directions: Brush soy sauce and Olive Oil on salmon steaks and sprinkle with Lemon pepper and salt. Broil for 6 8 minutes. Fish is done when it flakes easily with a fork. Serve with a green salad & fresh squeezed lemon juice. Afternoon Snack Choice Day 2: 1 2 squares nut bars prepared yesterday (depending on hunger & workout levels that day) 1 cup chopped favorite raw vegetables (red bell peppers, cucumber, celery, broccoli, or combo!) 12 16 raw almonds, 1 cup chopped favorite raw vegetables (red bell peppers, cucumber, celery, broccoli, or combo!) English Cucumber, sliced dipped in: 2 Tbsp no sugar added Salsa 2 Tbsp hummus or guacamole
Dinner Day 2: Fiesta Stuffed Bell Peppers 6 servings: Slice 3 red bell peppers in half lengthwise. Remove seeds. {I place them in a large pot of boiling water for 3 4 minutes, then drain. Just to make them easier for my kids to eat. This is not required.} Place peppers in a glass baking dish Preheat oven to 375 degrees f In a large bowl combine: 3 cooked chicken breasts, diced 2 cups prepared black beans(rinse if canned) 1 diced avocado 1 cup grape tomatoes, halved 2 Tbs chopped green onions 2 Tbs chopped cilantro juice of 2 fresh squeezed limes 1 Tbs. extra virgin olive oil 1 tsp ground cumin sea salt and pepper to taste {Combine ingredients, scoop into peppers. Bake at 375 for about 15 minutes until just heated through} Seriously, try these! Day 3 Breakfast Day 3 Raspberry Almond Butter "Ice Cream" Simple Simple Prep! For EACH serving use: 1 FROZEN chopped banana 1 Tbsp Almond Butter (or Peanut Butter) 1 cup frozen Raspberries {Blend in the blender, until desired consistency. You may need to stop the blender or food processor several times to stir. Top with 1 Tbsp sliced almonds and/or ¼ cup raspberries Serve with a side of 2 boiled eggs or 4 scrambled egg whites
Mid morning Snack Choice Day 3 1 scoop protein powder 1 cup unsweetened almond milk or coconut milk ½ cup fruit or berries of choice Ice blend 1 small apple 2 Tbsp Nut butter of choice Lunch day 3 Prepare ahead of time & serve COLD Shrimp & Quinoa Salad, So Simple! 4 servings: 1 cup (dry) quinoa, prepared per directions on package(this makes almost 2 cups prepared) 1 cup black beans (drained & rinsed if canned or cooked & rinsed if preparing them yourself) 12 oz cooked shrimp (may substitute cubed chicken breast),tails removed (about 7 shrimp per person is a serving) 1 red bell pepper, diced 1/4 cup cilantro, chopped {Combine the above ingredients in a large bowl} In small bowl, whisk: 2 Tbsp olive oil 3 Tbsp fresh squeezed lime juice 2 tsp ground cumin pinch of sea salt and pepper to taste {Pour lime dressing over chopped salad ingredients, combine.} This is great served warm or cold. I prefer the salad chilled in the refrigerator for an hour.
Afternoon Snack Choice Day 3 1 2 squares nut bars prepared yesterday (depending on hunger & workout levels that day) 1 cup chopped favorite raw vegetables (red bell peppers, cucumber, celery, broccoli, or combo!) 12 16 raw almonds, 1 cup chopped favorite raw vegetables (red bell peppers, cucumber, celery, broccoli, or combo!) English Cucumber, sliced dipped in: 2 Tbsp no sugar added Salsa 2 Tbsp hummus or guacamole Dinner Day 3 Spicy Lettuce Wraps VERY SIMPLE PREP Serves 4 6 Brown 2 lbs lean ground Turkey or Chicken (season with a touch of sea salt, pepper, garlic)(drain) During the last minute of cooking time, add: 1/2 cup thin sliced celery (sliced on a diagonal) {In a large bowl combine all ingredients gently with cooked meat: 1/2 Tbsp rice vinegar 1 1/2 Tbsp liquid aminos or low sodium soy sauce 1 or 2 Tbsp Sriracha hot chili sauce, favorite hot sauce...may skip (depending on personal heat preference) 2 Tbsp chopped green onions 2 Tbsp chopped fresh cilantro {Spoon onto butter or romaine lettuce leaves, Serve immediately }
Day 4 Breakfast Day 4: (Prepare night before) Chocolate Strawberry Overnight Oats Throw the ingredients in a jar at night, Wake up to breakfast! This is one of the best combo's: (You can omit/exchange anything here...be creative with what you have!) For each single serving combine: 1/2 cup uncooked rolled oats 1/2 cup unsweetened almond or coconut milk pinch of stevia or drop honey or agave 1 Tbsp unsweetened cacoa powder {Give those ingredients a good stir, sometimes I add 1/8 tsp vanilla extract} Scoop into smallish sealable jar or tupperware add 1/2 cup diced strawberries or berry of choice 1 Tbsp unsweetened shredded coconut. (optional) {Seal tight, place in refrigerator overnight. Give it a stir in the morning, & enjoy!} Mid morning Snack Choice Day 4 1 scoop protein powder 1 cup unsweetened almond milk or coconut milk ½ cup fruit or berries of choice Ice blend 1 small apple 2 Tbsp Nut butter of choice
Lunch Day 4 Shrimp, Tomato, & Basil Salad Can prepare ahead of time. Refrigerate/serve COLD. Can substitute Chicken breast for the shrimp. The flavor is outstanding, & so perfect for hot summer days. Serves 4 6 1.5 lbs pre cooked & peeled, large or jumbo shrimp 3 cups halved small tomatoes of various sizes & colors. 1 lb. asparagus, trimmed and halved 2 small avocados, cubed 1 cup fresh basil leaves 1/2 cup crumbled natural gorgonzola or blue cheese (optional) Dressing{whisk}: 1/3 cup extra virgin olive oil juice of 1 fresh lemon 1 Tbs organic dijon mustard 1/2 tsp each sea salt & pepper {Boil asparagus in sea salted water for 2 minutes. Drain and rinse with cold water.} {Mix all ingredients gently in large bowl, coating with dressing. Serve immediately} Afternoon Snack Choice Day 4: 1 2 squares nut bars prepared yesterday (depending on hunger & workout levels that day) 1 cup chopped favorite raw vegetables (red bell peppers, cucumber, celery, broccoli, or combo!) 12 16 raw almonds 1 cup chopped favorite raw vegetables (red bell peppers, cucumber, celery, broccoli, or combo!) English Cucumber, sliced dipped in: 2 Tbsp no sugar added Salsa 2 Tbsp hummus or guacamole
Dinner Day 4: Nacho Mamas Nachos serves 4 Taco Sweet Potato Fries 4 6 servings 4 Sweet potatoes, peeled and sliced into French fries 2 tbsps olive oil 2 3 cloves garlic minced (or granulated garlic) 1 TBS Cumin Seasoning Kosher Salt Directions: Preheat oven to 450 F Put the ingredients into a gallon ziplock bag. Shake until well covered. Spray a generous amount of non stick spray onto a cookie sheet. Spread potatoes in a thin layer. Spray potatoes with non stick spray. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes. Just watch them, I prefer mine a bit crispy. Use your sweet potato fries as a base for all of your favorite, fresh Nacho topping vegetables(peppers, tomatos, avocado, olives, green onions, cilantro) Add seasoned, lean ground meat. Sliced grilled chicken breast would be fantastic as well! My favorite CLEAN TACO MEAT SEASONING: Combine: 1/2 tsp chili powder 1/8 tsp garlic powder 1/8 tsp onion powder tiny pinch of dried oregano 1 tsp ground cumin tiny pinch of paprika sea salt & pepper to taste {Combine spices. This is enough seasoning for about a pound of ground taco meat. I am so accustomed to this, that I do not measure, and just sprinkle what my family likes. Play with the seasonings to find your favorite combo!
Day 5 Breakfast Day 5: Wild Blueberry & Almond Baked Oatmeal. {This can be assembled the night before, covered with plastic wrap, & refrigerated. Simply remove plastic wrap, then bake in the morning while you prepare for your day!} Preheat oven to 375 degrees f For each 1 serving: {Combine following ingredients} 1/2 cup dry rolled oats 4 egg whites or 1 whole large egg 6 Tbsp unsweetened almond or coconut milk 1 Tbsp sliced almonds 1/8 tsp vanilla extract 10 drops liquid stevia, a pinch of granulated stevia, sweetener of choice(your personal preference). {Combine ingredients, pour into a larger cereal sized glass(oven safe) dish, coated with coconut oil. Add 1/2 cup frozen wild blueberries, on top. (You can also sprinkle 1 more Tbsp sliced almonds on top) Set the dishes on a flat sheet pan. Bake for 25 minutes in your preheated 375 degree oven} Mid morning Snack Choice Day 5 1 scoop protein powder 1 cup unsweetened almond milk or coconut milk ½ cup fruit or berries of choice Ice blend 1 small apple 2 Tbsp Nut butter of choice
Lunch Day 5 Chicken Salsa on Butter Lettuce 4 servings: Combine: 2 cups cooked diced chicken breast 1 cup diced tomato 1 can white beans(rinsed) 1 small red onion, finely diced 2 Tbs chopped cilantro 2 Tbs fresh lime juice sea salt and pepper to taste {Spread 2 Tbsp guacamole(per serving) on butter lettuce leaves, top with chicken salsa} Afternoon Snack Choice Day 5: 1 2 squares nut bars prepared yesterday (depending on hunger & workout levels that day) 1 cup chopped favorite raw vegetables (red bell peppers, cucumber, celery, broccoli, or combo!) 12 16 raw almonds 1 cup chopped favorite raw vegetables (red bell peppers, cucumber, celery, broccoli, or combo!) English Cucumber, sliced dipped in: 2 Tbsp no sugar added Salsa 2 Tbsp hummus or guacamole
Dinner Day 5 Supreme Pizza Zucchini Boats 15 minutes prep 15 minutes bake time Makes 6 boats {Preheat oven to 375 degrees} 3 medium zucchini, cut in half lengthwise, most of flesh scooped out. 1 lb lean ground meat, browned, & drained well 1 green bell pepper, diced small 1/2 small red onion, diced tiny 2 fresh Roma tomatoes, diced small, juice drained 1/2 cup sun dried tomatoes, chopped 1/4 cup sliced olives 1/2 tsp garlic powder or fresh minced garlic 1 Tbsp dried or freeze dried Italian herb blend 1/2 tsp whole fennel seeds (VERY OPTIONAL) Pinch of sea salt and pepper {Combine all ingredients (besides zucchini) in a large bowl, gently, until combined well. Scoop mixture into zucchini halves. Place zucchini boats on a flat sheet pan (I covered pan with parchment) Bake in your preheated 375 degree oven for about 15 minutes.
Shopping List: Basic Staples: (You probably already have most of these) dark chocolate (highest cacao percentage, or Lily s chocolate sweetened with stevia, purchased at Vitacost.com) unsweetened cacao powder brown rice quinoa rolled oats favorite nut butters unsweetened shredded coconut raw almonds cinnamon vanilla unrefined coconut oil olive oil sea salt kosher salt black pepper dried oregano dried thyme dried italian herb blend chili powder onion powder paprika ground cumin powder granulated garlic powder dried basil curry powder lemon pepper soy sauce liquid aminos apple cider vinegar rice vinegar Sriracha hot sauce or favorite hot sauce stevia, honey, or agave (your prefered sweetener) unsweetened cacao powder dijon mustard no sugar added natural salsa
fennel seeds (optional) Protein Powder for Mid Morning Smoothies *Your Preference or go HERE: http://www.shakeology.com/cleanfoodcrush Shopping List for the 5 days: (It s impossible for me to guess amounts/quantities for your entire family, PLEASE read through the recipes & plan according to the number of people you are feeding :) Bananas (FREEZE SOME, keep some fresh) Raspberries/Strawberries(or berries of choice fresh or frozen. FROZEN is MUCH more economical!) Mixed Greens Favorite raw vegetables (Purchase what is on sale & what you LOVE) small apples broccoli (fresh or frozen, to steam as a side dish) 3 medium zucchini (for stuffing...so make sure they are big enough) 3 green bell pepper 6 red bell peppers 3 english cucumbers (if choosing for a snack) 2 3 red onions 2 white onions 2 roma tomatoes + 6 large tomatoes 3 pints grape or cherry tomatoes Organic chicken broth 1 14 oz can coconut milk 1 jar sun dried tomatoes 1 glass jar no sugar added all natural marinara sauce 1 small can sliced olives 3 cans black beans(or equivalent prepared from dry beans) 6 8 fresh limes 1 bunch celery 2 bunches fresh cilantro 2 4 fresh lemons 4 heads fresh garlic
4 sweet potatoes 5 avocados 1 bunch fresh basil 1 lb. asparagus butter lettuce green onions hummus (optional) guacamole eggs(quantities depend on # of people preparing for) unsweetened almond milk, or coconut milk ½ cup gorgonzola or blue cheese (optional) MEATS: You need to look at the recipes & calculate the amounts for your family. The meats are VERY interchangeable. Use what is on sale & your favorites lean ground turkey, chicken, or beef (your choice) Chicken breasts Shrimp (frozen is more economical) Salmon steaks Protein Powder for Mid Morning Smoothies *Your Preference or go HERE: http://www.shakeology.com/cleanfoodcrush