Clean Eating Menu

5-Day Healthy Eating Challenge
Basic guidelines and handy tips:
~Buy Organic when you can (Fruits/Veggies/Meats)
~Almond milk over Cow milk always!
~Grass fed beef if you can (No antibiotic or steroids)
~Flash frozen or fresh when it comes to veggies! Never canned!!
~If there is a “low sodium” version…….buy it!
~If you don’t eat tuna, please sub a snack from a different day.
~If you are drinking Shakeology daily, you can substitute it for whichever meal you’d like. I
suggest going through the menu in detail to make sure that the meal you pick isn’t use for
leftovers on a different day.
~This menu is designed to be easy to follow with easy to prepare meals that are healthy.
Convenience is key! If you don’t enjoy eating the same thing for breakfast 5 days in a row, mix
it up and have your Shakeology on Tuesday and Thursday for breakfast!
~This menu is not perfect. If there is something that isn’t working for you, please reach out to
me and we can find a good alternative.
~A Vegetarian menu is being developed for future 5-day groups.
~Planning is the key to success. Please read through the menu plan and note that the No Crust
Quiche can be baked Sunday night or Monday morning, depending on your schedule. Look at
the lunch menus carefully, as some recipes require preparation the night before. Thursday
night will be the dinner that takes the most time to prepare and cook. Plan ahead!!
Monday Menu
Breakfast- No Crust Quiche
This recipe will last you all week! You will make this and then reheat it for breakfast every
morning!
18 Large eggs- whites only
1 Box Apple Gate Chicken Sausage links (or any brand turkey or chicken sausage links)
1 Small onion chopped
1 Large bag of Steamers Broccoli cooked in microwave (find in freezer section)
2 Medium tomatoes chopped with seeds and liquid thrown out
¾ Cup of unsweetened Almond milk
Preheat oven to 350. Cook sausage according to directions. Cut into small bite size chunks.
Spray baking dish with non-stick cooking spray. Add all solid ingredients to large rectangle
baking dish. Pour eggs over top. Pour milk over top. Bake uncovered for 1 hour. Remove
cover and watch close until center is not runny
Combine with ½ cup (dry measurement) Steel cut oatmeal OR 3 plain rice cakes.
Morning Snack- Yogurt Parfait
1 Cup nonfat Greek yogurt
½ Cup mixed berries
12 Raw unsalted almonds or other raw unsalted nut
Combine ingredients or eat separately Lunch- Turkey Burger and Veggies
1 Ground turkey burger (cook Sunday night!)
2 Onion slices
Sliced Tomatoes
Romaine lettuce leaf
Dill hamburger chip pickles
3 Plain rice cakes OR ½ a microwaveable pouch of Uncle Ben’s 60 second brown rice
Baby Carrots
Nonstick cooking spray

Grill or pan sear burger until center temp reaches 165 degrees. Cook onion or serve raw. Add
tomatoes, lettuce and pickles. Garnish with mustard and a dollop of ketchup if desired. Serve
with side of baby carrots (raw or steamed).
Afternoon Snack- Turkey, Pepper and Avocado Rolls
3 oz. Nitrate free turkey breast lunch meat
¼ Medium avocado, sliced
½ Medium red bell pepper, cut into 6 thin slices
Top each slice of turkey with avocado and bell pepper slices, roll and enjoy.
Dinner- Zesty Lime Shrimp (or chicken) and Avocado Salad (there will be enough for lunch
tomorrow and dinner Wednesday and maybe another serving depending on portions!)
1lb. thawed, cooked, deveined jumbo shrimp OR 1 lb. chicken breast cooked and cubed
1 Tbsp. chopped cilantro
2 limes, juice of
One red onion chopped
1 Large avocado chopped
1 Medium tomato diced
1 Jalapeno seeded and chopped
1 Tsp. Olive oil
Salt and pepper
In a small bowl COMBINE red onion, lime juice, olive oil, pinch of salt and pepper. Let them
MARINATE at least 5 minutes to mellow the flavor of the onion. In a large bowl COMBINE
chopped shrimp or chicken, avocado, tomato and jalapeno. COMBINE all the ingredients
together, add cilantro and gently toss. Adjust salt and pepper to taste. Serve on bed of lettuce
or use lettuce as a taco shell. ENJOY!
Tuesday Menu
Breakfast- No Crust Quiche
Heat up No Crust Quiche
Serve with ¾ Cup mixed berries and 2 plain rice cakes
Morning Snack- Tuna and Apple
Tuna pouch mixed with favorite mustard and dollop of mayo and diced dill pickles if desired.
Serve with small appleLunch- Zesty Lime Shrimp and Avocado Salad
Left overs. Serve with 3 small corn tortillas or on a bed of lettuce
Afternoon Snack- Jerky and Nuts
Beef/Turkey Jerky (one serving as per package)
Handful of raw unsalted almonds
Dinner- Taco Salad
1 lb. Lean ground sirloin or lean ground turkey (leftover will be used for lunch on Wed))
One pouch of low sodium taco seasoning (or feel free to make your own from paprika, chili
powder, garlic powder, cumin and sea salt)
Prepare meat according to directions and add Taco seasoning. Serve ¼ lb. of seasoned meat on
top of a large bed of mixed greens (not just iceberg lettuce!) Add diced tomato, ¼ diced
avocado, diced onion, a pinch of chopped cilantro, black olives and a dollop of plain Greek
yogurt and or salsa of choice for dressing.
Wednesday Menu
Breakfast- No Crust Quiche
Heat up No Crust Quiche
Serve with ½ cup (dry measurement) Steel cut oatmeal w/ splash of almond milk and berries on
top
Morning Snack- Easy Cottage Cheese Bowl
1 Cup cottage cheese
¾ Cup mixed berries
Dash of cinnamon
Splash of almond milk
Mix all ingredients, except milk, in medium bowl and then top with a splash of almond milk
Lunch- Burrito Bowl
Using leftover ground sirloin or turkey taco meat prepare a burrito bowl using a ½ cup organic
black beans and ½ pouch Uncle Ben’s microwaveable rice as the base.
Top with shredded lettuce, diced tomatoes, diced black olives, diced onion, salsa and Plain
Greek yogurt. We leave out cheese and avocado on this one!
Afternoon Snack- Tuna and Veggies
Tuna pouch (20 grams of protein minimum) mixed with avocado to make a tuna salad
Eat on sliced green peppers or cucumbers
Dinner- Chicken, Mushroom and Ricotta Zucchini “PASTA”
One garlic clove chopped or minced
Dash of garlic salt
Drizzle of olive oil
One container fresh mushrooms
One chicken breast cooked and sliced (purchase precooked, grill it or bake for 350 until it
reaches 165 degrees. (You will need one of these for tomorrow’s lunch. Cook it now!)
One Medium Zucchini either chopped or spiraled using a Veggetti (Walmart/Walgreen’s)¼ Cup low fat ricotta cheese
Sautee mushrooms and garlic in a drizzle of olive oil. Add ricotta cheese and chicken breast and
heat thoroughly. Add zucchini and cook for a few minutes, until zucchini is tender. Enjoy!
Thursday Menu
Breakfast- No Crust Quiche
Heat up No Crust Quiche
Serve with ½ cup (dry measurement) Steel cut oatmeal w/ splash of almond milk and berries on
top
Morning Snack- Cottage Cheese and Strawberries
½ Cup low-fat cottage cheese
8 Medium strawberries
Lunch- Creamy Chicken Salsa Wrap
1 Whole wheat wrap or Ezekiel wrap
1 Chicken breast sliced (cooked with yesterday’s dinner)
Salsa and plain Greek yogurt mixture for spicy sauce, amounts to taste
½ Cup fresh spinach
Chopped tomato
Mix all ingredients in medium bowl. Add to wrap. Enjoy!
Afternoon Snack- Nut butter, Banana and Rice Cakes
2 Tbsp. of your favorite nut butter spread onto 2 plain rice cakes
½ Banana
Dinner- Turkey Cutlets and Broccoli Bake
**I recommend cooking the turkey cutlets first. Wrap in foil to keep warm.
½ lb. Broccoli florets
3 Tbsp. Olive oil
½ Lemon, juice of (Approx. 1 Tbsp.)
Pinch Kosher salt
2-3 Garlic cloves, minced
Freshly ground black pepper
¼ Cup grated parmesan cheese, or to taste
Preheat the oven to 425°F. In a large bowl toss the broccoli florets and minced garlic with olive
oil and lemon juice until lightly coated. Sprinkle salt over the broccoli and toss to coat.
Arrange the broccoli florets in a single layer on a greased or parchment lined baking sheet.
Roast for 16-20 minutes, until cooked through and nicely browned.
Put the roasted broccoli back in the bowl and toss with a generous amount of freshly ground
black pepper and the grated parmesan cheese. Serve immediately with turkey cutlets recipe
below.Turkey Cutlets
1 Package turkey cutlets
¾ Cup bread crumbs or crushed croutons
2 Eggs
Non-stick cooking spray
Preheat oven to 350. Dip cutlets in 2 beaten eggs. Then, dip immediately in breadcrumbs to
coat evenly. Spray baking sheet liberally with cooking spray. Spray each cutlet with cooking
spray or olive oil in a spray bottle. Turning once after about 17 minutes and spray again with
cooking spray or olive oil spray. Bake for 35 minutes total or until browned and cooked to 165
degrees. Two cutlets is one serving. Dip in A1 sauce if desired.
**While these are baking……Bake 1 sweet potato for tomorrow’s lunch! Wrap potato in foil.
Bake at 350 for 90 minutes or until it is mushy to the touch.
Friday Menu
Breakfast- No Crust Quiche
Heat up No Crust Quiche
Serve with ½ cup (dry measurement) Steel cut oatmeal w/ splash of almond milk and berries on
top
Morning Snack- Apples and Nut Butter
Sliced apple with 2 Tbsp. nut butter.
Lunch- Turkey Cutlets and Sweet Potato
Heat up
2 Leftover turkey cutlets
1 Sweet potato topped with cinnamon
Afternoon Snack- Jerky and Nuts
Beef or Turkey Jerky (One serving as per package)
Handful of pistachios or other raw nut
Dinner- Meatloaf Muffins
1 lb. extra lean ground beef/sirloin
1 Plain rice cake, crumbled
1 Egg
½ Cup Ketchup
2 Tsp. Sugar, brown sugar, or sugar substitute
1 Bell pepper
1 Small onion
Salt and pepper (optional)
1 Avocado, sliced
A1 (optional)
1 Bag Steamers green beans (frozen section)Preheat oven 350. Mix ketchup and sugar or sugar substitute together. Set aside. Combine all
other ingredients with a splash of ketchup until well mixed. Spray a cupcake tin with non-stick
spray. Fill each muffin slot. Top with ketchup and sugar mixture. Bake 40 minutes until centers
are 160 degrees.
Serve with sliced avocado and A1, if desired.
Steamed green beans on side.