3 Day Clean Eating Plan for Busy Life

3-Day Clean Plan for Busy Life

Welcome to Your 3-day Clean Eating Plan for busy life. I hope you enjoy introducing these well balanced, yummy and easy to prepare dishes to your meal plan not only for the next 3 days but for the years to come. Health benefits that come from clean eating are endless and I want to let you know that if you stick to it, your whole life will change. These good eating habits combined with the right amount of exercise will help you achieve lean body full of energy, good health, happiness and satisfaction. So, are you ready to get started?

*Before you begin:

Take time to clean up your cupboards to get rid of all the “junk” and processed foods (potato chips, crackers, pretzels, ice cream, candy, cookies, microwave popcorn).

In other words, here is what you need to AVOID:

*white sugar

*white flour

*white rice

*all artificial sugars, like splenda or aspartame, this means NO diet soda

*saturated or transfats

*chemicals and preservatives

*excessive amounts of salt, try not to add salt to your food when you serve it

*processed foods

*minimize alcohol intake (avoid beer, mixed drinks and cocktails); small amount of wine or sake is OK

*Tips for clean eating:

#1) Always chose foods that are as close to their natural form as possible.

#2) Home cooking is your best option.

#3) Start your morning with a cup of warm water and a juice of ½ of lemon to kick start your metabolism

#4) Make this this is a family plan, so it’s much easier on you. Bring your family onboard and get them involved in meal preparation.

#5) Eat with your stomach, not your eyes…exercise portion control!!!

#6) Drink 2-3 liters of water every day.

#7) Always choose lean proteins from: poultry, fish, wild game, soy products (make sure they are not genetically modified, look for non-GMO label) and legumes.

#8) Have a vegetable or fruit with every meal; you need the vitamins and fiber they provide. However, try to eat the fruit in the morning or on empty stomach.

#9) Don’t be afraid of good fats that come from coconut or olive oil, raw nuts and avocados (as a matter of fact, become friends with all the good fats, they keep your belly full).

#10) Whatever happens, never give up! Every once in a while, you’ll fall into temptation. When it occurs, indulge a bit and then you get right back on track.

 

*What you will need:

*400mL jars for your salads

*rice cooker (not necessary but it’s a great time saver)

*YOUR 3 DAY PLAN:

When I prepare meals, I use “cook once, eat twice” method. Therefore, as you prep for the following meals, prepare enough brown rice and beans (unless you use canned beans) to last you for 3 meals. You can do the same with your chicken or tofu (all recipes found under the plan).

Breakfast

Morning

Snack

Lunch

Afternoon

Snack

Dinner

Day 1

*Overnight

Oatmeal

handful

of nuts

(cashews,

almonds

or walnuts)

*Mason

Jar

Salad with

Tuna

(or hard

boiled egg)

½ cup

Greek

Yoghurt

With

¼ cup

berries or

boiled

edamame

with sea

salt

Veggie stir-fry

With tons of veggies

and protein of your choice:

Chicken, beef or tofu and

Steamed

Brown rice

Day 2

* Yoghurt

Bowl

*healthy

energy

bar

* Mason

Jar

Salad with

Chicken

Breast

Or Tofu

½ cup

Greek

Yoghurt

With

¼ cup

berries or

boiled

edamame

with sea

salt

*Mexican

rice bowl

Day 3

2 egg omelets

with

onions,

mushrooms,

baby spinach

and shredded

cheese

and 1 slice

of wholegrain

bread

handful

of nuts

(cashews

or walnuts)

or healthy

energy

bar

*Mason

Jar

Salad with

beans

½ cup

Greek

Yoghurt

With

¼ cup

berries or

boiled

edamame

with sea

salt

* Teriyaki

rice bowl

*Shopping list:

Veggies

Leafy greens: romaine, baby spinach, arugula, kale or any other greens that you enjoy

Cucumbers, celery, zucchini, bell peppers, cherry tomatoes, broccoli, cauliflower, asparagus, mushrooms, red onion, spring onions, garlic (for making stir fry, rice bowls and mason jar salad)

Sprouts: pea or sunflower are good choices

Jalapeno or chili peppers (if you like spicy food)

Seaweed flakes (optional)

Fruit

Berries; fresh or frozen or both

Bananas

Green Apples

Lemons

Grains

Rolled Oats

Low sugar, high quality breakfast cereal or granola

Brown Rice

Whole grain or sprouted bread

Fats

Extra virgin olive oil, sesame oil

Organic peanut butter

avocados,

nuts: cashews, almonds, pistachios, walnuts and any other nuts you enjoy.

Flaxseeds (ground up, you can grind them in a coffee grinder)

Chia, pumpkin and sunflower seeds

Dairy

Greek yoghurt,

Cheddar cheese,

Feta cheese,

Milk: Rice milk, Nut milk (make sure you it’s unsweetened) of your choice or cow’s milk

Condiments

Tamari sauce or organic soya sauce

Rice vinegar

Hot sauce (look at the ingredients to make sure it has no MSG or artificial color)

Cilantro

Cinnamon

Proteins

Eggs

Chicken breast, lean beef or tofu (for vegetarian option)

canned tuna, smoked salmon

Beans

Kidney or black beans (use canned to save time or you may cook them from scratch if you have time)

Frozen or fresh edamame (green young soya beans; awesome for snacking, can find them in any Asian supermarket)

Treats

Snacks

Dark chocolate at least 75% cocoa

Healthy energy bar, eg. Kind Bar. When you look at the total sugar content, chose the ones that are lower in sugar, less than 10g per bar and try to go organic.

Sweeteners

Raw honey

*Recipes:

*OVERNIGHT OATMEAL (amount for 1 person)

1/2 cup oats

3/4 cup liquid: water or milk of your choice: skim milk, unsweetened nut milk or unsweetened soya milk

1/4 yogurt

toppings of your choice such as berries, dark chocolate chips, shredded coconut, flax seeds, chia seeds, diced apple or some nuts, drizzle raw honey with cinnamon

*If you don’t have a measuring cup, use a coffee mug that is 250mL

Do not mix, place in the fridge for at least 8 hours, stir it in the morning and enjoy.

*BREAKFAST YOUGHURT CUP

½ cup Greek yoghurt (please don’t use the low fat non-sense stuff)

1/2 cup low sugar cereal or granola

½ regular size banana (or 1 small banana)

¼ cup berries or sliced green apple

1 tsp ground flaxseeds

1 tsp sunflower seeds

1 tsp pumpkin seeds

1 tsp slivered almonds

sprinkle with cinnamon

*MASON JAR SALAD (perfect for lunch)

This is a real-time saver for working moms. If you layer the salads correctly, pack it tightly, use fresh ingredients and close the lid tightly on the mason jars, they will last for 5 days in the fridge. Use a quart size (400mL) jar for your salad. This is how you layer the salad from the bottom to the top.

Layer #1: Dressing: Use about 2 tbsp. of dressing per jar.

Basic dressing for one jar: 1 tbsp. extra virgin oil, ½ tbsp. lemon juice or vinegar, ½ tbsp. honey of maple syrup, ½ clove crashed garlic and dried herb of your choice

Layer #2: Hearty vegetable: choose any of these:

Cucumber, tomato, celery, cauliflower, broccoli, cooked and chopped asparagus, shredded cabbage or carrots or peppers

Layer #3: Beans and less hearty vegetable: these include:

Any legumes (canned beans such as chickpeas, black beans, kidney beans are ok for time saving purposes), shelled edamame, sprouts, zucchini, mushrooms, avocado or cooked green beans

Layer #4: Protein: So many choices here for meat eaters or vegetarians:

Baked chicken breast, salmon, turkey, ½ of can of tuna, hard-boiled egg, cubed tofu or feta cheese

Layer #5: Leafy greens: You want to keep them closer to the top to keep them crispy and prevent from getting soggy. Jam-pack your jar with:

Baby spinach, kale, romaine lettuce, arugula or combination of greens that you like.

Layer #6: Seeds: Sprinkle your salad with seeds or nuts:

Sunflower seeds, pumpkin seeds, hemp seeds, ground flax seeds, slivered almonds or walnuts

How to eat your salad: empty the contents on a plate or bowl, mix and enjoy!

*SUPER EASY TOFU

1 (8 oz.) block medium firm tofu

½ tsp. toasted sesame oil

1 ½ Tbsp. tamari or organic soya sauce

Preheat oven to 400F. Cut tofu into four pieces. Cut down the middle and then lengthwise. Arrange tofu single layer in a 9 by 14 pan. Drizzle with sesame oil and tamari. Bake for 20 minutes.

*PERFECT COOKED CHICKEN BREAST

Prepare a large amount as you can use this chicken for your mason jar salad and Mexican Rice Bowl.

Chicken Breast skin on (if possible with bone too)

Olive oil

Salt and Pepper

Instructions:

Preheat the oven to 350ºF or 175ºC.

Place the chicken on a sheet pan. Rub the skin with olive oil, and sprinkle with salt and pepper. Roast for 35 minutes, until the chicken is cooked. Remove from oven, cover well with foil and let rest 10 minutes before serving.

*MEXICAN RICE BOWL:

Use 1 cup of steamed brown rice as your base and then place the following ingredients on top:

½ cup cooked beans

1 sliced chicken breast or tofu cubes (serving size equivalent to one small chicken breast)

chopped red onion

chopped bell pepper

½ of sliced avocado

handful of chopped cilantro

chopped jalapeno pepper (up to you how spicy you like it)

drizzle with hot sauce or some lemon juice

salt and pepper to taste

Mix and enjoy!

*TERIYAKI RICE BOWL:

Use 1 cup of steamed brown rice as your base and then place the following ingredients on top:

½ cup edamame

2-3 slices of smoked salmon

shredded carrot

shredded cucumber

chopped spring onion

seaweed flakes

sauce (1 tsp tamari or organic soy sauce, 1 tsp rice vinegar, 1 tsp sesame oil, 1 tsp water, ½ tsp raw honey)

Mix and enjoy!

Enjoy this 3-day eating plan and be sure to let me know how you did.

Wishing you:

Love, health and happiness
Gosia