New Clean Eating Weekly Meal Plan

This one is pretty simple - not a huge amount of prep involved.  I cook the eggs in the microwave at work and buy the hard boiled eggs already prepped.

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY
Scrambled eggs with cheese and sausage	Egg white and whole grain waffle sandwich with sliced turkey and cheese.  Cantaloupe cubes	Scrambled eggs with cheese,	Egg white and whole grain muffin sandwich and cheese.  Cantaloupe cubes	Egg beaters with spinach, shredded cheddar and halved grape tomatoes.  Slice toasted Ezekiel bread with almond butter, strawberries
Tabouli with crackers and cheese	HB egg, cheese, strawberries, crackers	Sliced apple with moz balls and and whole grain crackers	Caprese salad	Sliced apple with slice of cheddar cheese and whole grain crackers
Beef with broccoli	Chicken dijon sandwich with veggies and hummus	Turkey sandwich with veggies/dip and fruit	Turkey sandwich, salad and apple	Beef with broccoli
Celery and peanut butter	Apples slices with cheese and crackers	Carrots with Greek veggie dip	Celery sticks with peanut butter	Apple slices with cheese and crackers
Grapes, strawberries, cheese, sliced turkey, crackers, carrots with hummus	Chicken Chef salad with crackers and hummus	Grapes, strawberries, cheese, sliced turkey, crackers, carrots with hummus	Salad in a bag – spinach, grapes, nuts, gorgronzola cheese, grape tomatoes, apple, chicken	Salad with hardboiled eggs

21 DAY FIX MEAL PLAN BASICS

After doing some research,  I came up with the following DIY 21 Day Meal Plan Basics:

1600 calories - approximately  40% protein, 30% carbs, 30% fat  ( I like to use Fitness Pal to track my calories and macros)

RED = 5 oz protein

YELLOW = 1/2 C starchy carb

GREEN = 1 C vegetable

PURPLE = 1 C fruit

ORANGE = 2T  seed/oil/salad dressing

BLUE  =  2 oz or 1/4 C healthy fat

PER DAY

4 RED
2 eggs
turkey burger
5 oz chicken
1/2 C cottage cheese
1- 5 oz container of yogurt
quinoa


2 YELLOW
corn
brown rice
sweet potato
white potato
tortilla
whole grain bread
oatmeal
squash

4 GREEN
non starchy vegetables
greens

3 PURPLE
fruit

2 ORANGE
salad dressing
oils
nut butter

1 BLUE
nuts
cheese
avocado

1-2 Tsp of natural sweeteners  ( honey)

Beach Body Clean Eating Meal Plan

Got to keep rocking the beach body.  A little time spent on weekend prep ensures you can have healthy meals all week long.  I only include Mon-Fri for my meal plans since I eat most of my meals at work.  Weekend meals are more of the same, although I usually eat out once or twice then.

Poached chicken breast - shredded for salads or tacos
Hard boiled eggs
Corn, tomato and avocado salsa
Cilantro lime shrimp ( for tacos topped with corn salsa)
Turkey burgers
Sliced strawberries and canteloupe
Brown rice
DIY lunchables - nitrate free deli meat, cheese, grapes, crackers, berries
Greek yogurt with blueberries and sliced banana
Chop raw veggies for snacks
Roasted sweet potato
Lasagna with ground turkey, tomato sauce, penne and cottage cheese - heavy on protein, light on pasta
Peanut butter/choc/oatmeal balls
Egg white patty sandwiches
Scrambled egg beaters with cheese and spinach

The Meal Plan

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY
Scrambled egg beaters with spinach and cheese.  Cantaloupe cubes	Egg white patty on whole grain English muffin with swiss cheese and thin sliced turkey, cantaloupe cubes	Scrambled egg beaters with spinach and cheese.  Cantaloupe cubes	Egg white patty on whole grain English muffin with swiss cheese and thin sliced turkey, cantaloupe cubes	Scrambled egg beaters with spinach and cheese.  Cantaloupe cubes
Celery and carrots with hummus	Cottage cheese with berries, banana and nuts	HB egg, celery and carrots with hummus	Cottage cheese with berries, banana and nuts	HB egg, raw veggies and hummus
Cilantro lime shrimp tacos with corn/avocado salsa	Turkey burger with lettuce, tomato and cheese and raw veggies	Penne lasagna with salad	Cilantro lime shrimp tacos with corn/avocado salsa	Turkey burger with lettuce, tomato and cheese and raw veggies
Celery and peanut butter	Apples slices with cheese and crackers	Veggies and hummus with slice of swiss	HB egg, celery and carrots with hummus	Apple slices with cheese and crackers
DIY lunchable – sliced turkey, cheddar cheese, grapes and crackers	Chicken with greens and veggies	DIY lunchable – sliced turkey, cheddar cheese, grapes and crackers	Penne lasagna with green salad	DIY lunchable – sliced turkey, cheddar cheese, grapes and crackers