Monday, July 1, 2013

Eat Clean Meal Plan


So many people ask me if I truly live the life that I do or am I just writing this stuff all down and then doing my own thing!  I SWEAR TO YOU THAT THIS IS THE REAL DEAL!  You can ask anyone close to me about it!  Every Sunday, I spend some time planning out my meals and making sure that I know exactly what I need at the grocery store for the week.  Then, I hit up the grocery store and do a little shopping, with my list of course!
 
 
 
Here is what I have planned for the week!  I thought I would share my meal plan with you so you have a template to go by!
Monday:
5:30 am Energy and Endurance drink then workout
7:30 am:  1/2 cup rolled oats, little bit of water, microwave, then add 2 cupped handfuls of blueberries, 1 tbsp flaxseed and wheat germ, 1/2 cup almond milk with 1 scoop protein powder mix and pour on top.
Black Coffee and Water

 10:00 am:  1 apple 14 unsalted almonds and water

12:30pm:  Shakeology, 3 strawberries, 1 tbsp PB2, ice and 14 oz water blended.

3:00 pm:  Snack will be 2 cups baby carrots and 1 tbsp roasted red pepper skinny hummus

5:30pm  Dinner, Black Bean Burgers

8:00pm:  Scrambled egg whites with salsa, water and green tea.

Tuesday
 
5:30 am workout
7:00 am:  6 egg white omlet with green peppers, onions, mushrooms, feta cheese and salsa.
Coffee and lemon water

9:30 am:  1/2 cup greek yogurt with 2 cupped handfuls blueberries and agave nectar drizzled on top.

12:00 pm:  Shakeology, PB and J Recipe

2:30 pm:  Snack, 2 cups red peppers and 1 tbsp roasted red pepper skinny hummus

5:00 pm:  Burrito Bowl with brown rice
9:30 pm:  Protein shake with frozen berries and water!

Wednesday:

 5:30 am:   Beachbody workout .

7:30 am:  Breakfast 1/2 cup rolled oats, little bit of water, microwave, then add 2 cupped handfuls of blueberries, 1 tbsp flaxseed and wheat germ, 1/2 cup almond milk with 1 scoop protein powder mix and pour on top.
Black Coffee and Water

10:00 am:  1/2 cup cottage cheese with sliced apple and pinch of cinnamon and water.

12:00 pm:  Tropical Strawberry Shakeology with 3 strawberries and 1/2 cup almond milk and 3/4 cup water and ice blended.

3:00 pm:  2 cups carrots and 1 tbsp roasted red pepper skinny hummus.

 7:30 pm:  Mexican Lasagna, broccoli, and a baked sweet potato with old bay.

Green Tea in the evening with some water.

Thursday:
 
5:30 am Beachbody workout
7:00 am:  Egg white omelet with green peppers, onions, feta cheese and salsa.  Black coffee and water.

 11:00 am:  Shakeology with strawberries and water.

2:00 pm:  2 cups carrots and 1 tbsp roasted red pepper hummus.

 7:30 pm:  Chicken Stir fry

8:00 pm:  1/2 cup greek yogurt, 1 orange sliced, small handful of slivered almonds and a drizzle of agave nectar and water.

Friday:
 5:30 am:  Workout

7:30 am:  Breakfast 1/2 cup rolled oats, little bit of water, microwave, then add 2 cupped handfuls of blueberries, 1 tbsp flax seed and wheat germ, 1/2 cup almond milk with 1 scoop protein powder mix and pour on top.
Black Coffee and Water

10:00 am:  1 whole wheat tortilla with 1 tbsp all natural peanut butter and 1 banana rolled up and water.

12:30 pm:  1 whole grain tortilla with sliced chicken, hummus, lettuce, tomato's and green peppers and water.

3:00 pm:  Tropical Shakeology with coconut water, strawberries and slivered almonds.

6:00pm:  Clean Crock pot Ziti

Saturday:

5:30:  am Chalean Extreme burn it up cardio and abs.
7:00 am:  egg whites with feta cheese and salsa, black coffee and water.

 11:30 am:  Grilled chicken wrap on whole wheat tortilla with lettuce tomato.

3:00 pm:  Chocolate Shakeology with water, peanut butter and strawberries.

7:00 pm:  Pecan Salmon with roasted root veggies

Sunday:

Rest DAY!!!

8:00 am:  Egg whites with feta cheese and salsa and 1 piece of Ezekiel bread with all natural peanut butter and a banana.

10:00 am:  Shakeology with water, strawberries and peanut butter.

1:00 pm:  Leftover almond chicken with quinoa and some baby carrots.

3:00 pm:  Almond and craisin protein bar and green tea.

6:00 pm:  Shrimp Scampi with asparagus and water

8:00 pm:  1/2 cup greek yogurt, 1 orange sliced, drizzle of agave nectar and tiny bit of slivered almonds.

Every day I aim for 3 liters of water!  I carry around my refillable water bottle and constantly drink water!  I hope this sheds a little light on how I eat each and everyday for those that want to know!
 Sunday I made my grocery list and then hit up the store for all my good eats for the week!  My meal plan is ready to go for this week again!!!  It's not brain surgery it just takes some planning and thought!  After awhile it becomes second nature. 





Everyone in my beachbody challenge group gets a customizable meal plan plus tips on nutrition and support!  If you would like to take my next challenge please message me and I will send you over the details!!

Sara Stakeley

No comments:

Post a Comment