February 1-10 2013 menu for we got this clean eating

02/01/13

Breakfast-

Omelet with 3 egg whites and 1 whole egg whatever vedgies you like....I chose red pepper and onion

½ cup of fruit fruit can be whatever you have on hand...I like blueberries or apples

Or

½ cup quick oats 1 cup water and microwave on high for 2 minutes

add 2 tbps nut butter-you choose which type and ½ cup of fruit on top. I like blueberries or apples.

Snack-

Plain Greek yogurt with ½ cup of your favorit berries and 10-12 almonds. You can sweeten it with honey agave nectar or stevia...Stevia also makes flavored drops

Lunch-

4-6 oz chicken or turkey breast- I like the 93/7% turkey burgers from Fred Meyers

your chose of mixed vedgies (ie broccoli, cauliflower, onions, peppers) raw or stir fried in olive oil or sesame chilli oil.

Snack-

1 piece whole-grain toast-Ezekiel toast is da bomb (it needs to be whole grain or sprouted grain bread Ezekiel is the brand I use and you can get it at Trader Joes. There is also Dave's Killer Bread which you can get at Costco and most other stores. You can also use wheat berry bread if the other two options are to expensive. So weeks I just can't pay 5.00 for a loaf of bread.)

1 tbsp almond or nut butter smeared on top and topped with 1 whole banana sliced. You can also add a sprinkle cinnamon on top.

Snack-

2 tbsp hummus

as many vedgies as you want.

Or

Whey Protein shake with 1 banana blended in

Dinner-

Whatever meat you are having with supper and either a salad with as many vedgies as you would like or

1 whole sweet potato peeled and sliced and cooked in a zip lock bag in the microwave for about 2 minutes with some cinnamon and just a touch of stevia/honey or agave nectar

If you are hungry around 8-9 pm you can core and slice an apple add stevia and cinnamon and cook on high in the microwave for 2 minutes. You can add some craisins or raisins this tastes like apple pie.

02/02/13

Eat whatever you want as long as it is a whole food. No junk food, eating out or refined sugar.
1 meal can be a cheat meal-Whatever you want

02/03/13

Eat whatever you want as long as it is a whole food. No junk food, eating out or refined sugar.

1 meal can be a cheat meal-whatever you want.

Sunday should be your food preparation day- go to the store and shop for your next week of meals chop all of your vedgies ahead of time if its easy you will grab it.

02/04/13

Breakfast-

3 pieces of turkey bacon

3 egg whites and 1 whole egg scrambled

you can do this as a whole scramble or do the eggs and bacon separately

or

½ cup quick oats 1 cup water and microwave on high for 2 minutes

add 2 tbps nut butter-you choose which type and ½ cup of fruit on top. I like blueberries or apples.

Snack-

Greek yogurt chocolate "pudding." High protein, low sugar. Review: SUCH a great chocolate fix!!! I mixed a container of plain greek yogurt with some about 1-2 Tbs cocoa powder, 1 Tbsp stevia, and a Tbs of warm PB.

Lunch-

2 turkey meat muffins 

1 lb ground lean or super lean turkey all the vedgies that you like...ie red peppers  onions, celery goes good in here a bunch of spices I like to use the Italian blend it gives it a yummy taste 2 egg whites and one whole egg... mix it all together and bake it in muffin tins. Great for grab and go 

salad with all vedgies that you want or oven roasted vedgies

snack-

2 medium or 3 small apple sauce cookies 

recipe will be posted on a different blog post

or whey protein shake with 1 banana blended in

Dinner-whatever meat you are having for supper with salad or a sweat potato cooked however you want. I recommend the way we had it last week.

If your still hungry around 8-9 have some peanut butter and banana frozen snacks

02/05/13

Paleo Pancakes

Breakfast

1 ripe banana mashed

1 egg

¼ cup of nut butter

blend and fry like pancakes in 2 tbsp of olive oil

I spread some nut butter on them too. Yum!

You can also have the egg or the oatmeal option

snack

1 apple cut up and cored

2 tbsp creamy peanut butter dip

1- 5.3 oz cup of fat free vanilla yogurt

2 tbsp peanut butter

½ tbsp honey

1/8 tsp cinnamon

blend

lunch

turkey or chicken 4-6 oz

roasted or grilled vedgies or a salad with as many vedgies as you like

Snack-

1 piece whole-grain bread

2 tbsp sprouts

1 roma tomatoe chopped

spread-

¼ cup non fat greek yogart

1 tbsp finely chopped chives or green onion tops.

Spread this on a piece of toasted bread and add the vedgies on top...

Dinner-

whatever meat you are having for dinner with your family and salad or a sweet potato, you can also do roasted or grilled vedgies

02/06/13

Breakfast-

paleo granola and almond milk you can get the paleo cereal at any health food store and some regular grocery stores....I will post a recepe for a homemade one on here

or oatmeal or eggs with turkey bacon

Snack

3 pieces of turkey bacon

1 whole sliced roma tomato

lunch-

chicken taco meat

mixed greens

fresh vedgies and salsa you can also use the ranch dressing mix which is 5.3 oz of Greek yogurt and ½ a packet of your favorite ranch mix

Snack-

35 second chocolate cake

2 tbsp whole wheat pastry flour

1 ½ tbsp stevia

2 tsp unsweetened coco powder

¼ tsp of baking powder

1/8^th tsp instant coffee crystals

pinch sea salt

2 tbsp almond milk

1 tsp olive oil

a drop of vinalla extract

wipe olive oil on inside of coffee cup or small dish add all the dry ingredients and blend until there are no lumps stir in the milk olive oil and vanilla until smooth and microwave on high for 35 seconds.

Dinner-

whatever meat you are having with your family and vedgies you choose how you want them

02/07/13

Breakfast-

oatmeal egg scramble or paleo granola

snack-

2 or 3 apple sauce cookies

Lunch-

paleo meat muffins

grilled fresh or roasted vedgies

snack-

cucumber tomato and onion salad

chop all indigents

add 2 tbsp fresh parsley

1 tbsp apple cider vinegar

1 tbsp olive oil

dress the vedgies and enjoy

Dinner-

whatever meat you are having and salad, grilled or roasted vedgies

snack you choose from above

02/08/13

breakfast-

paleo pancakes

1 banana mashed

1/4 cup of nut butter 

1 egg

blend together and fry in a pan with 2 tbsp hot olive or coconut oil

snack-

½ cup greek yogart

6 pieces dried fruit

12 almonds or other nuts

LUNCH

HEALTHY CHICKEN WRAP

½ CUP CHOPPED CHICKEN

½ APPLE

2 TBSP RED GRAPES CHOPPED

2 TBSP HONEY

2 TBSP ALMOND BUTTER

MIX AND WRAP IN BUTTER LETTUCE OR ROMAINE LETTUCE

SNACK-

ROASTED EDEMADMAE 

recipe will be posted separately

DINNER-

WHATEVER MEAT YOU ARE HAVING FOR DINNER WITH YOUR FAMILY AND SALAD ROASTED VEDGIES GRILLED VEDGIES OR A SWEET POTATOE

SNACK IF YOU NEED IT FROM ABOVE.

02/09/12

EAT WHATEVER YOU WANT BUT TRY TO KEEP IT CLEAN

02/10/13

EAT WHATEVER YOU WANT TO BUT TRY TO KEEP IT CLEAN

**notes on whey protein shakes....You can use whatever you like. I drink Shakeology.

**notes on what to do if you do not have stand alone meat....I use a Turkey patty on those nights when I make something that I won't eat or don't like....IE tater tot casserole.... my kids and hubby love it...I won't touch it.