Planning Day 1

Here we go!

I started out today with some basic shopping list ideas and a day one meal plan. I think once I have about two weeks planned out, I'll begin! I'm pretty excited to start eating better for myself and my body. I'm also eager to see the results of how I feel overall. I am trying to keep my family in mind as I make out these lists since they live and eat here as well, this should be an easy transition! (haha)

Clean Eating Shopping List

Meats/Protein

Chicken
Fish
Lean Steak
Ground Turkey
Beans (black, pinto, kidney)
Nuts (almonds, pistachios, cashews)
Protein Powder

Dairy/Calcium

Unsweetened Almond Milk
Cottage Cheese
Greek Yogurt
Mozzarella Cheese

Farm Fresh Eggs

Whole Grains

Old-fashioned or Steel Cut Oats

Organic Bread or Tortilla's

Quinoa

Fruits & Veggies

In Season

Fresh

Frozen

(never canned)

Miscellaneous

Organic Tomato Sauce

Sea Salt

Organic Honey

Natural Maple Syrup

Black Pepper

Coconut Oil (for cooking)

Tea

Coffee

75% cacao or Dark Chocolate

Breakfast Recipe

1/2 cup steel cut oats

2 cups water

1 small apple, chopped

1/2 teaspoon ground cinnamon

1/4 teaspoon allspice

Honey to taste

• Combine all ingredients and bring to a boil, reduce heat and simmer until fully cooked.

Lunch Recipe

Egg Salad Sandwich on Organic Wheat Bread

INGREDIENTS:

8 large eggs

2/3 cup plain Greek yogurt

1 tbsp mayonnaise

1 tsp dried dill

Kosher salt and ground black pepper

Romaine lettuce

Roma tomatoes, thinly sliced

1 avocado, halved, seeded, peeled and thinly sliced

DIRECTIONS:

Place eggs in a large saucepan and cover with water by 1 inch. Bring to a boil and cook for 15 minutes. Cover eggs with cold water and set aside for 8-10 minutes. Drain well and let cool before peeling and dicing. If eggs are very fresh crack while cooling in water.

In a large bowl, roughly mash eggs with Greek yogurt, mayonnaise, dill, salt, and pepper.

Serve sandwiches on wheat bread with romaine lettuce, tomatoes, avocado and egg salad mixture.

Dinner Recipe

Chicken Skewers

Slices of Green Bell Peppers

Slices of Red Bell Peppers

Slices of Yellow Bell Peppers

Asparagus Stalks, Halved

Thinly Sliced Chicken Breast

Balsamic Vinegar (check label)

Wrap thinly sliced chicken around a few asparagus stalks and pepper slices, skewer through to keep together and drizzle some balsamic vinegar. Serve with choice of Quinoa Rice or Sweet Potatoes!

Fresh, In-Season or Frozen Fruits or Vegetables can be used as a snack anytime throughout the day! Honey & Cinnamon are great substitutes for sugar cravings!

Make sure you are drinking plenty of water and add in some green herbal tea!

~Eat4Self