| . 4-WEEK EAN-EATING PLAN Shopping List, Recipes & Daily Menus CcABOUTTHE PROGRAM: You've made a great choice! We are so happy to have you jump into this Clean-Eating Plan, created for you by a certified personal trainer and health & wellness coach- es. It's four weeks long and couldn't be easier. We have printable shopping lists for each week and a handy rundown of what to make, save, and prep each day. The meals, snacks, and treats - and yes, you can have a little something something daily to help keep you on track — but focus on fruits, veggies, whole grains, and lean proteins. MEETTHE CREATORS OF THE PLAN: Jenny Mire, a certified personal trainer and online health coach and Janel Gion, online wellness coach and fit & food photographer seeking to help indi- viduals take control of their nutirtion one day at a time.YOUR 4-WEEK CLEAN EATING MEAL PLAN Weel oo Tues ET EEE Prtein Paces 5 ee) TunaSse (eevee) fasary Pork Cop idee Geerecpe) ‘eupalé thon cs) Tuay Bacon Egg Shakey ‘eapaldfahion ca) Poin Pancakes we Baan og vats Sandvik Bendedwah Tap steel tos (serepe) Sandwich eewpgreeyoqut (sree) almond mi taanaand_ cup geek yogurt (seerecped eephit sinondbater sephut TueyAvcdo isp DNNERLEFTOUERS! 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Greekvogurt Di oid Fashion oats Ey lowfat Cottage Cheese Cold Fashion Otssteel Cut Oats 1 Blueberries Organic Fruit Spread (no added sugar) CG Bananas 1 Bananas Dy Brussel Sprouts Whole wheat tris TO GreekYoguat 1 Groundturkey Gi tomatas Oto: Ly Sweet Potatoes TD Avocado 1 Turkey Bacon D Mined GreensfFresh Spinach salad C1 Organic Turkey Breast Slices 1 Unsweetened Almond Milk i organic Pizza Sauce (left over fom last weet) -_L] Mined Greens/Spinach Cl Wized Greens Oy Almonds Bi towFat Cottage Cheese CD Water Packed Tuna -2 cans Hummus: Fy Chicken Breasts - 10 breasts i chery Tomatoes i Apples D Broccoli Di cetery 1) Sting Cheese carrots Gi takey Breast sie (alnatura) 2) Stramberies salmon Whole wheat otias Rice cakes O SweetPotatoes Gi Avocados Oke Gy Pork chops Chicken Breast-8-10 CQ Wild Rice ries Week Three Grocery List 2 browne TO cucumber Dr tiguid gg whites 1 Ginger Dressing C1 Pork chops ean Di old Fashion Oats CD bib tence CO widaice D2 Blueberries Onion Steaks -leanigrass fed Gl Bananas C Brussel Sprouts 1B SweetPotatoes-6 Greek Yogurt 1 iblean ground beet Gi Fresh Spinach 1 Grapetut TD almonds CF Beowal Oy Unsweetened Almond Milk C Hons 2- tiblean ground Turkey Oy Almond Butter CO Apples CD Whole Wheat thin buns OO Hummus Ci String Cheese Ci Fresh Pico de Gallo CO Wheat onillas Strawberries Ty 2eans Black Beans i Chicken Breasts a Rice Cakes lee a ee eeaed BREAKFASTS (© Protein pancakes 4% cup liquid egg whites 1/3 cup quick oats 1 thsp coconut flour 1 tsp coconut oil dash of vanilla extract 1/3tsp baking powder Ye cup blueberries Mix all ingredients together and add to the skillet heated with coconut oil. Sprinkle blueberries on top of mixture. Cook each side until lightly brown and cooked allthe way thru. oO Turkey Bacon and Egg Sandwich makes 1 serving 1-2 slices cooked turkey bacon Teg 2slices whole wheat toast (Dave's Killer Bread recommended) ook turkey bacon and egg (scramble or fry) Place on toast with tomato slices between toast. oO ‘The Continental Yearapefruit 4.egq whites 113 cup oats 1 Thsp Chia seeds ‘makes 1 serving Heat skillet to medium-high and coat with cooking spray. Whisk egg whites and pour into pan to cook, Prepare oats with water and then add chia seeds. Remove eggs from pan and serve with grapefruit and oats. Oreeroas Yecup old fashion oats 1 scoop protein powder 1 Tbsp Chia seeds 1 Tbsp Flax seed 1 cup unsweetened almond milk makes 1 serving Cook oats as directed with water and add in all ingredients and mix well. makes 3-4 pancakes © Tuna Salad (©) turkey Avocado wrap (© chicken & Hummus Wrap © Chiquinoa © gg Salad Wrap LUNCHES ‘makes 1 serving 3 cups mixed greens 4 oz water packed tuna, drained 5 cherry tomatoes 1 stalk celery, chapped 2Tbsp balsamic dressing Fil large bow! with ll ingredients, toss with dressing, enjoy. makes 1 serving 3 slices of turkey breast 1 whole wheat o corn tortilla Yetomato diced Ye avocado Handful of mixed greens Assemble all ingredients on top of the tortilla and fold into acone. makes 1 serving 3.02 chicken breast (broiled or grilled) ‘Tbsp Hummus 2slices of tomato 2 slices cucumber ‘whole wheat or corn tortilla Assemble al ingredients inside tortilla and serve with a small green salad. ‘makes 1 serving 4 oz chicken, cooked Yecup quinoa, cooked 1 cup raw veggies 2 Tbsp hummus 1 Thsp balsamic vinegar Dice the chicken and add to the quinoa. Top with balsamic vinegar and serve wit aside of raw veggies and hummus makes 1 serving 2 hard boiled eggs, yolk removed from 1 egg ‘We cup of lowfat cottage cheese 1 Whole Wheat tortilla, 1 Tosp Dijon mustard ‘atop dried dilloO Protein PB&J © Chick-Avo Sandwich Chop up eggs and mix with all ingredients. Place in the tortilla and serve with 2 cups mised greens and balsamic dressing. ‘makes 1 sewing 2slices of high protein bread 2 bsp natural nut butter 1 Thsp organic fruit spread (no added sugar) 1 glass of almond milk makes 1 serving 4.02 chicken breast, cooked & sliced 1 slice Ezekiel bread 2 Tbsp avocado 1 cup steamed veggies of choice Mash the avocado with slt/pepper to taste. Toast bread and spread the avocado on the slice. Place chicken on top and serve with side of veggies. DINNERS Rosemary Pork Chops with Peas & Wild Rice makes 2 serving Two 4 02 pieces of lean, boneless pork loin chops 2Thsp Rosemary Yatsp olive oil 1/3 cup wild rice (measured dry) Marinate pork chops in rosemary, olive ol, salt, and pepper. Broil or gil pork (about 4-5 mins per side). Serve with cooked rice and steamed peas ‘Steak with Spinach and Baked Potato makes 2 serving Two oz grass fed beef steaks (lean cuts) 1 Thsp soy sauce 1 Thsp black pepper 1 garlic dove, crushed Marinate steaka couple hours prior and then gril or broil Bake two small sweet potatoes until tender. Serve with a small spinach salad with balsamic dressing. alae (Ortoney Dijon Chicken (Jenny's favorite!) makes 4 serving Four 6-2 chicken breasts halves 113 cup Dijon mustard 3 Tbsp Organic honey 1Thsp parsley fakes Salt—to taste 4-cups broccoli Mix Dijon, honey and parsley flakes. Coat the chicken with this mixture, Cook on grill (or broil) about 6-7 minutes on each side, Steam 4 cups of broccoli with olive oil and sea salt (Di turkey Burgers with sweet Potato Fries makes 4 serving 1 Ib lean ground turkey 1 package whole wheat thin buns tsp salt 1 tsp garlic powder 2 sweet potatoes 1 Tbsp coconut oil Dash of Cinnamon Yeavorado 4.cups mixed greens Mix ground turkey with salt and garlic and smash into 4 patties. Fry in frying pan until cooked thoroughly. Preheat oven to 420 degrees and slice sweet potatoes in to wedges. Place sweet potatoes in oven safe baking dish with coco- nut oil. Sprinkle cinnamon on top. Bake at 420 for 20-30 ‘minutes until tender. Serve with turkey burger on buns (or without with sliced avocado and lettuce on top Chicken Tacos with Beans & Quinoa makes 3-4 serving ‘Two 6 02 chicken breasts, grilled and then diced 5 Tbsp pico de gallo (fresh) ‘Tbsp greek yogurt 4 small whole wheat flour tortillas ‘Yeavocado, peeled and sliced 2 cups cooked black beans 2 Ye cups cooked quinoaalg o Assemble chicken tacos ingredients on totills and top with avocado slices. Sere with cup of black beans and Ye cup quinoa. Healthy Pizza makes 4 servings 4 Ezekiel wraps 1 cup organic all natural pizza sauce fresh basil, chopped gatlc, chopped red onion, chopped ‘mushrooms, chopped 1 cup spinach, chopped 1 cup low fat mozzarella shredded cheese e cup sundried tomatoes in olive oil Preheat oven to 350 degrees. Lay your wrap on a baking sheet and assemble with all the ingredients. Bake for 12-15 mins and serve right away. ***Add gilled chicken for additional protein*** Coconut Pulled Chicken & Brussels Sprouts makes 1 serving 4oz chicken breast, cooked and shredded 1 cup brussels sprouts, halved 1 Tbsp Coconut Oil ‘YeAvocado, chopped Steam 1 cup of Brussels Sprouts for about 3 minutes or until tender. Heat the coconut oil in a skillet on medium-high heat. Add the halved brussels sprouts and the avocado. As they brown, the avocado will become creamy. Add shredded chicken and stir. Heat for 2-3 minutes and sprinkle with sea salt and pepper to taste Grilled Salmon & Potato Salad makes 1 serving 5 oz salmon, grilled (or broiled) 5 oz sweet potato, cooked 2 cups spinach 1 Thsp dried cranberries 1 Tbsp sliced almonds 2 Tbsp balsamic vinegar Place the spinach, cranberries and almonds in a bowl and toss. Chop up sweet potato and add tothe salad. Lay the salmon on top, or dice and toss. In a small bowl, mix the balsamic vinegar with the stevia untiitis slightly sweet. Pour over salad and serve. oO Healthy Burger makes 1 serving 4 ozlean ground beet ‘(slice Ezekiel bread mustard 1 cup mixed greens ‘YaAvocado 1 cup steamed veggie of choice Make beef into a patty and cookin skillet or on a gill Serve face up on the slice of break. Cover with mustard, avocado and greens. Serve with steamed veggies Asian Chicken Lettuce Wraps & Coconut Sprouts makes 1 serving 4.07 chicken, cooked and sliced 2 Tsp ginger dressing 2 Tsp Avocado 1 Head Bib Lettuce 1 large tomato ‘Yared onion, chopped small 1 cup Brussel sprouts 1 Tbsp Coconut oil Heat a skillet to medium-high and add coconut oil. Once the oils melted, ad the brussels, stirring occasionally. Pll the leaves from the lettuce, keeping them intact and wash, Pat, Created foryouby: Jenny Mire Contted Fins: Taner & Online Hath & Fines Coach jennymite@gmailcom | ennymirefiness Janel Gion ‘nine Health & Wellness Coach, Photographer & Designer janel@janelgion cam | @janegionphotos