My Clean Sample Meal Plan
This is my “sample” meal plan. I don’t eat this every single day. My foods vary, of course, but my macros (fats, carbs, and lean protein sources for each meal), I try to keep the same. So anywhere there is a lean protein source noted…remember you can swap that out with another lean protein source such as chicken for the tilapia or turkey for chicken etc. Where there’s a veggie listed, swap it out with another veggie. The idea is to know to eat a source of a lean protein, a carb and a healthy fat at each meal. I will plug-in different items for each meal to make sure I mix it up and don’t get bored. Also remember when you make recipes like the Quinoa Jumbalaya, that the recipe alone might make up the protein, carb, and fat sources. So, on a night where I have this for dinner, I might have it for lunch the next day too, making up my carbs, proteins, and fats. Also remember these are servings for ME and that everyone has different caloric needs, so make sure you download an app like LoseIt or MyFitnessPal to track your calories and find out how many calories you need a day.
I try to limit my carbs, especially fruits to just morning meals or before/after workouts. I also replace one meal a day with Shakeology. It could be breakfast, it could be my mid-morning meal. Shakeology keeps me fuller longer and also keeps me from craving sweets. I can also attribute it to halting my migraines and just making me feel better! If you want more info, check under the Shakeology tab for great information!
3 egg whites, scrambled (lean protein)
1/3 cup oatmeal, quick, measured uncooked w/ cinnamon (slow-digesting carb)
OR Shakeology(meal replacement) with a banana (quick-digesting carb)
1 tbsp peanut butter or PB2 (found at Kroger)
2 rice cakes, brown rice/multigrain
Lunch – If I prepped a meal like the Crockpot Salsa Chicken…I might have this instead. Have fun with your menus.
2 tbsp balsamic vinegar (healthy fat)
1 small salad, with tomato and onion (Veggies)
1/2 cup brown rice, cooked (slow-digesting carbs)
4 oz shrimp (lean protein)
Sometimes I will have 1/2 sweet potato or a whole sweet potato
4 oz ground turkey breast, 99% fat-free (or turkey meatloaf muffin) (lean protein) if you eat the turkey meatloaf muffin, then you are getting your carb, fat and lean protein all in one and they’re easy to prep
4 oz asparagus (veggie)
4 oz tilapia (lean protein)
1 sweet potato or another veggie, baked skinless (veggie, carb)
Palm full of almonds or greek yogurt (healthy fat and protein)
When I get a sweet craving, I usually reach for Artic Zone Whey ice cream – Strawberry and PB Chocolate are my favorites!