7-DAY CLEAN

EATING
RESET
 7-Day Clean
Eating Reset
Welcome Friend!

Congrats on taking this step in cleaning up your diet and focusing on whole,
nutrient dense foods!  The biggest contributor to hitting your fitness goals
revolves around nutrition. 

For the next 7 days, we will be focusing on eating whole foods, in their most
natural state! This is when they offer the most nutrients and provide the
most fuel for your body.

This eBook is full of healthy recipes and a complete grocery list that will
provide you with a full week of clean eating! It is designed to show you that
eating healthy does not have to be hard and any recipe can be made with
healthy alternatives!

For more daily workouts, recipes, and fit tips:

I would love to be friends and help you in achieving your fitness goals! Let's connect!

@wellnesswithkk

@wellnesswithkk

@wellnesswithkk

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 SWEET
For more recipes: www.wellnesswithkk.com
 CHIA PUDDING

High fiber breakfast pudding.

Paleo | Gluten-free | Dairy-free

INSTRUCTIONS
INGREDIENTS
2 tbsp chia seeds In a jar, mix the chia seeds,
1/4 - 1/2 cup almond milk almond milk, cinnamon, and
(unsweetened) maple syrup together. Place in
1 tbsp maple syrup the fridge and let sit. Stir again
1 tsp cinnamon after sitting for 1 hour.

Let sit overnight. Top with your

favorite fruits and paleo granola.

PREP TIME

Prep | 5 m
Cook | 0 m
Ready in | 10 m
 POWER GREEN

SMOOTHIE

A light and refreshing smoothie packed full of

vegetables and full of fiber!
Gluten-free | Vegan | Paleo 

INSTRUCTIONS
INGREDIENTS
1 cup frozen spinach Add all ingredients into a blender.
1/2 cup frozen peaches Mix thoroughly. Top with
1 tbsp chia seeds favorite fruit and paleo granola or
1 tsp chlorella sip on with a straw.
1 tsp matcha
1 scoop vegan protein
1 cup almond milk or water
More ice and water as needed.

PREP TIME

Prep | 5 m
Cook | 0 m
Ready in | 5 m
 PALEO GRANOLA

Delicious grain-free granola

INSTRUCTIONS
INGREDIENTS
1/2 cup walnuts In a food processor, chop walnuts,
1/2 cup almonds almonds, cashews, and pumpkin
1/2 cup cashews seeds into chunks. Add flax seeds,
3 tbsp pumpkin seeds chia seeds, hemp hearts, shredded
2 tbsp flax seeds coconut with the nuts to a bowl.
2 tbsp chia seeds
Melt the coconut oil. Stir in the
2 tbsp hemp hearts
coconut oil in the nut and seed
3 tbsp unsweetened shredded
mixture. Add in the maple syrup,
coconut
cinnamon, and arrowroot
1 tbsp arrowroot powder
powder.
3 tbsp maple syrup
3 tbsp coconut oil
Spread on granola mixture evenly
2 tsp cinnamon
across a baking sheet. Bake at 350
for 15 minuets. Let cool
completely, then place in the
PREP TIME refrigerator or freezer for 10
minutes. Break apart and place in
air tight container and store in the
Prep | 10 m
refrigerator.
Cook | 15 m
Ready in | 25 m
 ACAI BOWL

Sweet and fresh breakfast full of protein and

fiber.
Paleo | Vegan | Gluten-free | Dairy-free

INSTRUCTIONS
INGREDIENTS
1/2 frozen banana Add all the ingredients to a
1 cup frozen berries blender and mix with as much
1 cup frozen spinach (optional) water or almond milk as needed.
1 scoop vegan protein
1 tsp acai powder Top with favorite fruit, paleo
1 tsp cinnamon granola, and favorite top.
1 tsp flax meal
1 tsp chia seeds
almond milk as needed
favorite toppings
Granola (See recipe for paleo
granola)

PREP TIME

Prep | 10 m
Cook | 0 m
Ready in | 10 m
 BANANA PROTEIN

PANCAKES

Sweet, delicious, and protein packed pancakes.

Gluten-free | Dairy-free | Can be Vegan

INSTRUCTIONS
INGREDIENTS
1 banana Mash one whole banana. Add in 1
1 scoop vegan protein egg and whisk together. Add in
1 tsp cinnamon the cinnamon and protein
1 egg (chia or flax egg to make powder. Stir in water as needed
vegan) to make a more runny
consistency.

Heat a pan on low heat. Make

several small pancakes and cook
for 2-5 minutes on each side.

Serve with almond butter, maple

syrup, and fresh berries.

PREP TIME

Prep | 10 m
Cook | 15 m
Ready in | 25 m
 SAVORY
For more Recipes: www.wellnesswithkk.com
 HEALTHY CHICKEN

COBB SALAD

Filling chicken cobb salad with homemade

dressing.
Paleo | Gluten-free | Keto

INGREDIENTS INSTRUCTIONS
1 cup fresh romaine
1 boiled egg Add the romaine to a bowl. Slice
2 - 4 ounces of cooked chicken
the up cherry tomatoes,
breast
cucumber, boiled egg, and
Tomato
chicken.
Cucumber
Crumbled goat cheese
Dressing In a small bowl, mix the almond
Unsweetened almond milk milk, garlic powder, salt, dill,
1 tsp garlic powder chives, parley, and lemon
1 tsp Himalayan pink salt together. Dress the salad evenly.
1 tsp dried dill
Add more lemon to make the
1 tsp dried chives
dressing thinner.
1 tsp dried parsley
Lemon

PREP TIME

Prep | 10 m
Cook | 0 m
Ready in | 10 m
 HAMBURGER SALAD

Filling undressed burger.

Paleo | Gluten-free | Keto

INGREDIENTS INSTRUCTIONS
1 cup of shredded lettuce (romaine
or spinach) Make a hamburger patty and
1 93/7 lean beef patty
season as desired. Top with
1 tomato
cheese and melt.
Pickles
Dijon mustard
Ketchup Add to a bed of shredded lettuce.
Cheese Top with tomato, pickle, mustard,
Sesame Seeds ketchup, cheese, and sesame seeds
(or other favorite hamburger
toppings).

PREP TIME

Prep | 10 m
Cook | 10 m
Ready in | 20 m
Serving size: 1
 ONE PAN SALMON

DINNER

A simple one pan meal full of flavor!

Paleo | Gluten-free | Keto | Dairy-free

INGREDIENTS INSTRUCTIONS
Salmon
4-6 ounce wild caught salmon Set the oven to 350 degrees. Dress
1/2 tsp paprika
the salmon with paprika, salt, chili
1/2 tsp Himalayan pink salt
powder, garlic powder, lemon
1/2 tsp chilli powder
pepper seasoning, and lemon
1/2 tsp garlic powder
1/2 tsp lemon pepper seasoning (I juice.
use Trader Joe's)
1 lemon Wash and season the broccoli
and tomatoes with salt and garlic
1 sweet potato powder (not garlic salt).
2 cups spinach (optional)
Cherry tomatoes
Wash and clean sweet potato(s)
1/2 cup broccoli
Cook the salmon, sweet potato,
tomatoes, and broccoli for 15 - 20
minutes.

In a saute pan, add 2 cups of

PREP TIME spinach. Let cook on medium
heat for 2 minutes. Stir and add

Prep | 10 m in lemon juice. Season with salt

and garlic powder.
Cook | 10 m
Ready in | 20 m
Serving size 1
 GROUND TURKEY

SPAGHETTI SQUASH

A simple version of spaghetti with vegetables and

ground turkey.
Paleo | Gluten-free | Keto | Dairy-free

INGREDIENTS
1 spaghetti squash
8 ounces ground lean turkey
1 tsp Himalayan pink salt
1 tsp garlic powder
2 tsp Italian seasoning
1 tsp pepper
2 zucchinis
Homemade marinara sauce
1 can crushed tomatoes
3 cloves of garlic
1/4 diced onion
1 tsp Himalayan pink salt
2 tsp Italian seasoning
1 tsp oregano
PREP TIME
INSTRUCTIONS
Wash and cut the spaghetti squash
down the middle. Scrap out the
middle. Place each side face down on
a baking sheet. Bake for 30 minutes,
or until a fork pokes through the skin
easily.
In a saute pan, add the ground turkey.
Add in the seasoning and saute,
stirring occasionally, until cooked
(about 10-15 minutes).
In a a food processor, add the crushed
tomatoes or fresh tomatoes, garlic,
and onion. Pulse until it's a smooth
sauce consistency. In a sauce pan, add
the salt, Italian seasoning, and
oregano. Cook on medium heat and

Prep | 10 m stir occasionally.

Cook | 30 m
Top the spaghetti squash with ground
Ready in | 40 m
turkey and marinara sauce. Top with
Serving size: 2 dairy free cheese and enjoy!
 TURKEY SAUSAGE 1

PAN MEAL

A simple one pan meal full of flavor!

Paleo | Gluten-free | Keto | Dairy-free

INGREDIENTS INSTRUCTIONS
2 chicken sausage links
1 cup broccoli Slice the chicken sausage into circular
2 sweet potatoes
pieces.
2 tsp garlic powder
2 tsp Himalayan salt
Wash and cut the broccoli.
2 tsp Italian seasoning
1 tsp avocado oil
Wash and poke a few wholes in the
sweet potatoes.

Place everything evenly across a

baking sheet. Season with the garlic
powder, salt, and Italian seasoning.
Drizzle with avocado oil. Bake at 350
for 30 minutes.

PREP TIME

Prep | 10 m
Cook | 30 m
Ready in | 40 m
Serving size: 2
 LOADED HONEY

MUSTARD SALAD

Filling chicken salad with honey mustard

dressing.
Paleo | Gluten-free | Keto

INGREDIENTS INSTRUCTIONS
1 cup fresh romaine
1 boiled egg Add the romaine to a bowl. Slice
2 - 4 ounces of cooked chicken
the up cherry tomatoes,
breast
cucumber, boiled egg, and
Tomato
chicken.
Cucumber
Crumbled goat cheese
Dressing In a small bowl, mix together the
Juice of lemon lemon juice, lime juice, vinegar,
Juice of lime honey, olive oil, and mustard.
1 tsp rice or red wine vinegar Dress salad evenly.
1 tsp honey
1 tsp olive oil
1 tbsp dijon mustard

PREP TIME

Prep | 10 m
Cook | 0 m
Ready in | 10 m
 RED LENTIL PASTA

A simple and filling pasta dish made with red

lentils.
Paleo | Gluten-free | Keto

INGREDIENTS INSTRUCTIONS
3 ounces red lentil pasta
1 tbsp capers Pasta:
1 tbsp kalamata olives
Bring water to a boil and add the
2 ounces chicken
pasta, cook for about 15 minutes
or until soft.
Dressing
1 tbsp red wine vinegar
1 tbsp olive oil Chicken:
1 tsp dijon mustard In a medium sauce pan add a little
1 tsp Italian season avocado oil, and season chicken
1 tsp garlic powder with Italian seasoning, garlic
1 tsp Himalayan pink salt
powder, and salt. Bake 5 minutes
each side or until cooked fully.

Dressing:
Add the red wine vinegar, olive
oil, Italian seasoning, garlic
powder, dijon mustard, and salt to
PREP TIME a bowl and mix well.

Prep | 10 m Dress with capers, olives, and

homemade dressing.
Cook | 10 m
Ready in | 20 m
Serving size: 1
 AVOCADO TOAST

(GF)

A light savory and delicious start to your

morning.
Gluten-free | Vegan

INSTRUCTIONS
INGREDIENTS
2 slices of gluten free bread (I Toast two slices of bread. Mash
use Simple Kneads) 1/2. avocado on top of the two
1/2 avocado slices of toast and top with fresh
2 slices tomato tomato, red pepper flakes,
Red pepper flakes Himalayan pink salt, and hemp
Himalayan pink salt hearts.
Hemp hearts

PREP TIME

Prep | 5 m
Cook | 0 m
Ready in | 5 m
 AISIAN SALAD

A savory and slightly sweet asian salad.

Gluten-Free | Paleo | Keto

INSTRUCTIONS
INGREDIENTS
2 cups spinach Add the spinach, bell pepper,
1/2 cup bell peppers crumbled goat cheese, and
1 tbsp crumbled goat cheese chicken to a bowl. Mix the
3 ounces sliced chicken lemon juice and dressing
2 tbsp lemon juice together. Pour over salad evenly.
2 tbsp No Soy Primal Kitchen
Teriyaki sauce

PREP TIME

Prep | 5 m
Cook | 0 m
Ready in | 5 m
PREPARING FOR YOUR
GROCERY HAUL

The best way to stay on track and on top of your fitness goals is to be
ahead of the game and make your list before heading to the store. A full or
satisfied stomach is also recommended. You will be less likely to reach for
foods you otherwise would avoid with a prepared list and a satisfied belly.

Preparing your list can range from budget, dietary needs, meal planning,
and more. The key to creating a list that will not break the bank, but is
high in nutrients is to plan meals ahead of time and prepare an ingredient
list that is required for each meal. When preparing the list, compare what
is needed to the Dirty Dozen and Clean Fifteen list, to determine what you
need to buy that is organic.
 Carbohydrates
Complex Carbs

WHOLE FIBER-RICH FIBER-RICH BEANS

GRAINS VEGETABLES FRUITS

Complex carbohydrates are broken down (digested) at a much slower rate. The
amount of starch, fat, to sugar ratio determines the nutrient quality of the carb.

VS

Simple Carbs

RAW SUGAR FRUIT BROWN HONEY/MAPLE

SUGAR/FRUIT SUGAR/CANE SYRUP
JUICES SUGAR

Simple carbohydrates are made of mostly sugar and are broken down more
rapidly than complex carbs, due to their lack of fiber content. There are two
kinds of simple carbs:

Natural: bananas, raisins, honey, etc.

Added Sugar: Cane sugar, brown sugar, high fructose corn-syrup, etc.
Ingredients to Avoid
These ingredients are highly processed and full of chemicals. While most are found in packaged
foods and treats, they can sneak their way into many "healthy" foods.

CANOLA/SUNFLOWER/SAFFLOWER
HYDROGENATED OILS/SHORTENING
OIL

This is present in a lot of baked

These are in everything. Most
goods, packaged treats, and
packaged foods contain at least
salty foods.
one of these.

SOYBEAN OIL

GENETICALLY MODIFIED
One of the most common
Corn and corn starch are big on ingredients found in foods.
this one, but anything labeled Found in many baked goods,
GMO is a no go! breads, packaged foods, salad
dressings, and more.

PALM OIL ARTIFICIAL INGREDIENTS

Foods that are considered "junk" Splenda (sucralose),

will be the main culprit, but aspartame, Acesulfame
check your breads and snacks Potassium, Saccharin
Clean Fifteen
THESE FOODS DO NOT ALWAYS NEED TO BE PURCHASED
ORGANIC

Avocados
Sweet Corn
Pineapples
Sweet Peas Frozen
Onions
Papayas
Eggplants
Asparagus
Kiwi
Cabbage
Cauliflower
Cantaloupe
Broccoli
Mushrooms
Honeydew Melons
Dirty Dozen
THESE FOODS SHOULD ALWAYS BE PURCHASED
ORGANIC AS THEY ARE HIGH ON THE PESTICIDE LIST

Strawberries
Spinach
Kale
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes
Snack Ideas
Often times hunger queues are actually thirst queues, so
drink water before eating. However, if you are hungry, eat
one of these snack ideas!

Apples and almond butter

Celery and hummus
Banana and crunchy almond
butter
Dark chocolate
Paleo granola and fresh fruit
Carrots and hummus
Fresh fruit
Pickles
Boiled egg
Rice cake and almond butter
Fresh vegetables
 Grocery Shopping List
VEGETABLES FRUITS
Asparagus Apples
Arugula Avocado
Beets Bananas
Brussle Sprouts Berries
Bell Pepper Bananas
Bok Choy Grapefruit
Broccoli Lemons
Cabbage Limes
Cauliflower Mango
Carrots Oranges
Cucumber Pineapple
Collard Greens Papaya
Celery Tomato
Cilantro Watermelon
Eggplant Melons
Green Beans
Jicama
Mushrooms
Onions
Parsnip PROTEINS
Parsley
Red Potatoes Organic chicken tenders
Riced vegetables (broccoli, cauliflower, carrots) Organic chicken breasts
Squash Organic lean ground turkey
Sweet Potatoes Wild-caught salmon fillets
Spinach Wild-caught canned salmon
Zucchini Pre-cooked chicken (only the unseasoned only
ingredients are salt and olive oil)
Pasture raised eggs
Organic grass-fed ground beef
CONDIMENTS Organic grass-fed steak

Organic spicy mustard

Kalamative olives
Peperchinis
Sundried tomatoes
Capers
Organic hummus
Kale vegan pesto
Salsa verde
Vegan queso
Pico
DRY GOODS PANTRY STAPLES
Almonds Baking
Walnuts Almond flour
Cashews Organic coconut flour
Sunflower seeds Organic apple sauce
Hemp hearts Organic cacao powder
Chia seeds Organic shredded coconut
Flaxmeal Almond butter
Rolled oatmeal
Oils
Olive oil

FROZEN FOODS Avocado oil

Organic coconut oil
Frozen Vegetables Snacks
Organic spinach Dried mango
Organic peas Dried coconut
Organic kale Dried apricots
Organic broccoli Beet chips
Riced cauliflower Carrot chips
Frozen Fruits Plantain chips
Lara bars
Organic wild blueberries
Organic berries Rice/Pasta
Organic mango Jasmine rice
Organic cherries Lentil and chickpea rice

Organic raspberries Brown rice 

Frozen Protein
Wild-caught salmon
Wild-caught shrimp Seasoning
Wild-caught scallops
Misc.
Cauliflower pizza crust
Garlic naan
Shredded potatoes
Cans/Cartons
Red lentil pasta
Quinoa brown rice pasta
Himilayn pink salt
Garlic powder
Chili lime seasoning
Lemon pepper seasoning
Chili powder
Organic coconut milk
Organic coconut cream
Organic black beans
Organic pinto beans
Organic chickpeas
Organic pinto beans
Organic chickpeas

Fire roasted tomatoes
 7 Day Meal Plan

Breakfast Lunch Dinner

Sun Acai Bowl Cobb Salad Red Lentil Pasta

Mon Avocado Toast Hamburger salad Ground Turkey

Spaghetti Squash

Tue Power Green Loaded Honey One Pan Salmon

Smoothie Mustard Salad Dinner

Wed Chia Pudding Aisian Salad One Pan Sausage

DInner

Thu Banana Protein Gobb Salad One Pan Salmon

Pancakes Dinner

Fri Power Green One Pan Salmon Red Lentil Pasta

Smoothie Dinner

Sat Acai Bowl Red Lentil Pasta Hamburger Salad

LET FOOD BE THY MEDICINE, THY
MEDICINE SHALL BE THY FOOD.

HIPPOCRATES
YOUR FITNESS SPECIALISTS

ABOUT
My name is Kayla (KK), I am a
CPT and fitness expert who
specializes in helping women
Find Their Groove, and what
works for them! With over 7
years experience in weight
lifting and fitness, I have helped
many women achieve their
fitness goals by finding a
lifestyle that works for them!

After struggling with health

issues for three years that led to
surgery, hair loss, digestive
issues, and many other
KK

problems, I changed the way I

looked at food and nutrition!

My goal is to teach women that

fitness is more than the way
your body looks but fueling your
body with the right foods that
allow you to thrive and be the
healthiest version of you!
 Disclaimer
This content is for educational and information purposes only.  By
downloading this document, you understand that you are participating
voluntarily and are assuming full responsibility for any and all
injuries, delays, accidents, and health.

You should always consult your physician or other healthcare provider

before changing your diet or starting an exercise program.

My goal is only to provide you educational information with your

health and fitness goals.

Copyright © 2020 by Kayla Knight

All rights reserved. This resource or any portion thereof
may not be reproduced or used in any manner whatsoever
without the express written permission of Kayla Knight. You have received this ebook
because you have purchased or downloaded content from Wellness with KK and are not
authorized to distribute or share this ebook with anyone else.