Elite PhysiquesMy 7 Day Clean Eating Meal Plan – Elite Physiques

Elite PhysiquesMy 7 Day Clean Eating Meal Plan – Elite Physiques https://elitephysiquesinc.com Be Fit 4 Ever at Elite Physiques Wed, 27 Jul 2016 21:37:32 +0000 en-US hourly 1 https://wordpress.org/?v=4.5.3 My 7 Day Clean Eating Meal Plan https://elitephysiquesinc.com/2016/07/7-day-meal-plan/ https://elitephysiquesinc.com/2016/07/7-day-meal-plan/#comments Wed, 20 Jul 2016 10:00:51 +0000 https://elitephysiquesinc.com/?p=3077 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 […]

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]]> 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.

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Get started today! Make the changes you need to to get healthy and lean with this Clean Eating Meal Plan.

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