Do you want to get lean? The clean eating meal plan below is how I do it. This is not a diet but a way to eat forever, that is, with a cheat meal every now and then. Five years ago I lost 25 pounds on this plan and did a fitness competition. Join me and Eat Cleaner to Get Leaner!
I started a 12-week nutrition class this week and will keep everyone updated on their success. They need to lose 12 pounds in 12 weeks. Thats not asking too much, right? They will learn more than nutrition in this class it is also about lifestyle, hormones, stress, sleep. Follow along on this blog and you will also learn.
Let me know what you think about my Clean eating Meal Plan.
7 DAY MENU Plan
DAY 1
Breakfast |
2 egg omelet with ½ cup sliced mushrooms and some type greens cooked in ½ tsp. olive oil |
Snack |
1 Scoop Protein shake + ½ cup sliced strawberries + 1 tsp. all-natural almond butter |
Lunch |
¾ cup grilled chicken breast cooked in ½ tsp olive oil + 1 cup steamed broccoli + ½ cup cooked quinoa + ¼ medium avocado |
Snack |
¾ cup 1% plain Greek yogurt topped with ½ cup fresh berries (blackberries and blueberries) |
Dinner |
¾ cup grilled bison burger topped with 1-2 Tbsp. dressing + 5 medium asparagus spears |
DAY 2
Breakfast |
¾ cup plain Greek yogurt with ½ cup raspberries |
Snack |
3 cups air-popped popcorn coated with 2 tbsp nutritional yeast and a sprinkle of salt: 8.9 grams protein |
Lunch |
¾ cup grilled pork tenderloin cooked in ½ tsp. olive oil + 1 cup cooked kale + ½ cup baked yam |
Snack |
1 large hard-boiled egg + ¼ cup hummus + ½ cup sliced jicama (veggie, look it up) |
Dinner |
¾ cup grilled tilapia cooked in ½ tsp. olive oil, with 2 Tbsp. Basic Vinaigrette + 1 steamed beet mixed with greens |
DAY 3
Breakfast |
6 egg white scrambled with 1 cup raw spinach cooked in ½ tsp. olive oil one slice toasted gluten free bread |
Snack |
1 scoop Protein shake + ½ large banana + 1 tsp all-natural almond butter |
Lunch |
¾ cup grilled lean steak cooked in ½ tsp coconut oil + 10 medium asparagus spears + ½ cup cooked brown rice + 1/8 medium avocado |
Snack |
¾ cup shrimp cocktail + ¼ cup sliced tomatoes |
Dinner |
¾ cup lean grilled turkey burger + 2 Tbsp. avocado dressing + ½ cup raw spinach |
DAY 4
Breakfast |
1 poached egg + 2 slices turkey bacon on ½ cup cooked yam + 1 cup steamed spinach |
Snack |
Greek yogurt (no more than 9 grams of sugar) with berries |
Lunch |
2 romaine lettuce leaves filled with ¾ cup cooked lean ground turkey cooked in ½ tsp. olive oil + ½ cup chopped peppers and tomatoes + ¼ medium avocado |
Snack |
1 hard-boiled egg + 5 olives |
Dinner |
¾ cup grilled chicken breast cooked in ½ tsp. olive oil + 1 cup sliced steamed carrots |
DAY 5
Breakfast |
2 large hard-boiled eggs + ½ cup raspberries |
Snack |
1 scoop Protein shake + ½ cup berries (blackberries and blueberries) + 1 tsp. all-natural almond butter |
Lunch |
¾ cup grilled salmon cooked with ½ tsp. sesame oil + 1 cup cooked snap peas |
Snack |
6 low-sodium turkey breast slices rolled with 1 cup red bell peppers slices + ¼ sliced avocado |
Dinner |
¾ cup grilled lean steak cooked in ½ tsp. olive oil + 1 cup steamed summer squash + ½ cup quinoa sprinkled with 2 Tbsp. raw pumpkin seeds |
DAY 6
Breakfast |
2 egg omelet with 1 cup mixed bell peppers cooked in 1/2 tsp. olive oil + ½ cup cooked oatmeal topped with ½ cup blueberries |
Snack |
veggies and hummus |
Lunch |
¾ grilled lean turkey burger topped with 2 Tbsp. avocado dressing + 4 romaine lettuce leaves |
Snack |
¾ cup plain Greek yogurt topped with 4 walnut halves, ¼ cup berries (chopped) + ground cinnamon |
Dinner |
¾ cup grilled shrimp cooked in ½ tsp. olive oil + 10 medium asparagus spears |
DAY 7
Breakfast |
Protein pancakes with blueberries sprinkled with ground cinnamon |
Snack |
1 1/2 tbsp nut butter, 3 tbsp oats, 1/2 tbsp honey, 1/2 tbsp dark chocolate chips, rolled into balls: 8 grams protein |
Lunch |
¾ cup grilled chicken breast cooked in ½ tsp. coconut oil + ½ cup cooked quinoa + 1 cup steamed string beans |
Snack |
1 hard-boiled egg + ¼ cup hummus + 1 cup celery sticks |
Dinner |
¾ cup grilled tilapia cooked in ½ tsp. olive oil, with 2 Tbsp. Brags liquid amino’s dressing + 1 cup lightly steamed snow peas or other green. |
Notes: You can use olive oil or coconut oil or both. I use mostly coconut oil. Only eat two snacks when you have to. You can eat them anytime of the day. Save them for when you are the hungriest.
Free Download EAT CLEANER GET LEANER 7 DAY MENU
This seems like a fabulous plan as it should be FILLING. Far from a starvation diet, I think this could work for me. (Now to get my husband on board as there’s no way in the world I’m preparing TWO meals at each mealtime.) Thank you for sharing this. Congrats to you on getting cleaner and leaner and inspiring others to do the same!
Thank you Lisa! My group of 8 in the class are down a total of 28 pounds. I know what you mean about cooking two meals, it’s hard enough to prepare for 1 day. Good luck! You can do it!