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Free 5 day Eat Clean Program

Day 1

Breakfast: Turkey Bacon Breakfast Sandwich
1 slice low fat turkey bacon
2 slices whole wheat toast
1 egg, scrambled or poached
1/2 tomato sliced

Snack 1
1/2 medium banana or 1 small banana
7 raw nuts

Lunch: Tuna Salad
3 cups of mixed greens
4 oz. water-packed tuna (drained)
5 cherry tomatoes
1 stalk chopped celery
3 scallions diced
2 Tbsp. fat-free ranch dressing
1 cup of green tea (optional)

Snack 2 (optional recipe)
One serving Shakeology
8-16 oz. water
1/2 tbsp. almond butter
Mix in blender with ice

Dinner: Honey Dijon Chicken w/ Steamed Garlic-Parmesan Broccoli
Four 6 oz. chicken breast
1/3 cup Dijon mustard
3 Tbsp. honey
1 Tbsp. parsley flakes, salt to taste
4 cups broccoli
4 Tbsp. Parmesan cheese, garlic salt to taste

Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on a grill for about 7 minutes on each side (or until fully cooked). Steam 4 cups of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt and 4 Tbsp. Parmesan cheese. Makes 4 servings.

Day 1 Nutrient Count:
Calories: 1,183
Total Fat: 41 g
Protein: 107 g
Carbs: 101 g
Fiber: 16.5 g

Day 2

Breakfast: Melon and Yogurt
6 oz. low-fat strawberry yogurt (any flavor)
3/4 cup cubed cantaloupe
1 tsp. honey

Snack 1 (optional Recipe)
8-16 oz. water
2 tsp. peanut butter
Mix in blender

Lunch: Turkey Avocado Wrap
3 slices turkey breast (4oz)
1 whole wheat tortilla
1/2 tomato diced
1/4 avocado sliced
3 lettuce leaves or a handful of mixed greens
1 Tbsp. nonfat Italian dressing

Snack 2
1 Tbsp. peanut butter, spread across 2 celery sticks
Top with 15-20 raisins.

Dinner: Grilled Teriyaki Salmon with Ginger Rice and Bok Choy
Two 4 oz. pieces of wild salmon or halibut, without skin
3 Tbsp. teriyaki marinade or sauce
2 pineapple rings
1 garlic clove
1 medium head of bok choy
1/2 tsp. sesame oil
1/3 cup of brown rice
1 tsp. powdered ginger

Directions: Marinate the salmon in teriyaki overnight, or for an hour before grilling. Grill the salmon for 5 minutes on each side. Place pineapple slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water, and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until rice is tender. Meanwhile, spritz nonstick cooking spray and 1/2 tsp. sesame oil into frying pan. Sauté 1 garlic clove and the bok choy until soft, yet still crisp. (2 servings)

Day 2 Nutrient Count
Calories: 1,193
Total Fat: 33 g
Protein: 79 g
Carbs: 155 g
Fiber: 15 g

Day 3

Breakfast: Pineapple and Cottage Cheese
8-16 oz. low-fat cottage cheese
2 pineapple rings, canned in juice, drained or fresh

Snack 1: Veggies N Ranch
1 zucchini, cut lengthwise
1 large carrot, cut into spears
2 Tbsp. nonfat ranch dressing

Lunch: Loaded Baked Potato
1 medium baked potato
1 Tbsp. low-fat sour cream
1 scallion diced
1 slice of turkey bacon, cooked and crumbled
1 slice of low-fat cheese

Snack 2
1/2 cup of strawberries
1 cup nonfat milk (almond or soy is acceptable)
Add water to taste

Dinner: Chicken Tacos with Beans and Quinoa
Two 6-oz. chicken breasts, grilled and then diced
5 Tbsp. pico de gallo
1Tbsp. low-fat sour cream
4 small whole wheat flour tortillas
1/2 avocado peeled and sliced
5 sprigs fresh cilantro
2 cups of black beans cooked, 2 1/2 cups of quinoa cooked

Directions: Assemble chicken taco ingredients on tortillas. Top with avocado slices. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, salt and pepper. Makes 4 servings.

Day 3 Nutrient Count
Calories: 1,211
Total Fat: 17.5 g
Protein: 101 g
Carbs: 164 g
Fiber: 25.5 g

Day 4

Breakfast: Pb & Banana Shakeology
1/2 medium banana
2 tsp. peanut butter
1 scoop of Chocolate Shakeology
8-16 oz. water, ice as needed

Snack 1
1 medium apple
1 Tbsp. almond butter

Lunch: Egg salad Wrap
2 hard-boiled eggs, yolk removed from one
1/4 cup of low-fat cottage cheese
Whole wheat tortilla
1 Tbsp. Dijon mustard
1/2 tsp. of either dried dill or tarragon, salt and pepper to taste
Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

Snack 2
10 raw nuts, 1 medium orange

Dinner: Steak, Spinach and Baked Potato
Two 4 oz. grass fed beef steaks – Lean cuts like loin, flank, or skirt
1 Tbsp. soy sauce
1 Tbsp. black pepper
1 garlic clove, crushed for the marinade, red pepper flakes (optional)
12 oz. bag of fresh chopped spinach
1 garlic crushed clove
3 Tbsp. low-fat sour cream
2 Tbsp. Parmesan cheese
1 medium baked potato cut in half

Directions: Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic, and red pepper flakes (optional). Grill steak to desired doneness. For the spinach, cook in a saucepan with 1/2 cup of water, stirring often. After 3 minutes of simmering, add sour cream, garlic, and Parmesan. Cook for another 2 minutes. Serve steak and spinach with 1/2 of a baked potato. (Makes 2 servings)

Day 4 Nutrient Count
Calories: 1202
Total Fat: 43 g
Protein: 86 g
Carbs: 135 g
Fiber: 22 g

Day 5

Breakfast: Strawberry Waffle and Sausage
1 whole wheat waffle
1 tsp. strawberry preserves
2 turkey sausage link or turkey bacon

Snack 1
1/2 medium banana
1/2 cup nonfat milk
1 scoop Shakeology
1/2 cup of water, ice as needed

Lunch: Chicken and Hummus Pita
3 oz. broiled or grilled chicken, sliced thinly
1 Tbsp. hummus
1/2 cup of alfalfa sprouts
2 slices of tomato
3 slices of cucumber
1/2 6-inchwhole wheat pita

Salad: mixed greens, 1 carrot, 1 celery, tsp. balsamic vinegar
Directions: Assemble all ingredients inside the pita. Serve with a small green salad of two cups lettuce topped with 1 shredded carrot and 1 diced celery stalk. For dressing, use 1 tsp. balsamic vinegar or bottled low-calorie dressing.

Snack 2
1 cucumber
1 red bell pepper cut into slices
1 oz. low-fat cheddar cheese

Dinner: Rosemary Pork Chop (or Chicken Breast) with Peas and Wild Rice
Two 4oz. pieces lean, boneless pork loin chop, or Chicken Breast
2 Tbsp. rosemary
1/2 tsp. olive oil
1 cup peas
1/3 cup wild rice

Directions: Marinate pork chop (chicken) in rosemary, olive oil, salt and pepper. Broil or grill the pork. Serve with cooked wild rice and steamed peas. (makes 2 servings)

Day 5 Nutrient Count
Calories: 1,190
Total Fat 32 g
Protein: 102 g
Carbs: 132 g
Fiber: 19 g

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