EAT CLEAN IN 2016 CHALLENGE!!

HAPPY NEW YEAR ALL! I hope you all enjoyed your new years celebration!! Now it’s time to make those resolutions and this year STICK with it. If you are reading this you may have made a resolution to live a bit healthier this year. That is why I have decided to challenge you to EAT CLEAN in 2016!

This week’s recipes are comprised, most if not all, from a blogger I have been following for some time now. Elana Amsterdam. She has a site that follows the PALEO diet pretty strictly. You can find more of her recipes at ElanasPantry. She happened to post an entire weeks worth of breakfast, lunch and dinner recipes that I cannot say enough good things about.

TIPS

I’ll keep them short this week since I am doing 3 meals a day for a full 7 days.

TIP#1 Remember this is not a diet!!  It is a clean eating, healthy, whole foods lifestyle.  You may experience weight loss due to the fact that your body with start to rid itself of toxins that are in processed foods.  Those toxins cause bloating and poor digestion.

TIP #2 Eating  clean, whole foods do not contain processed sugars and starchy carbs like pasta and potato that many of us are used to eating.  Stay away form those and you will most likely experience weight loss as well.

Be sure to read over the menu, and note that on Saturday I give you a couple of options.  I only includes the first option on the shopping list, if you want option 2 or 3 you will need to add those ingredients to the list yourself.

To begin this week bake a turkey breast on Saturday evening and fry up a package of beef, pork or turkey bacon and put it away to be used throughout the week in various ways.

SUNDAY

BREAKFAST  – Grain Free Pancakes(Einkorn, an ancient grain or for true, no grain use Almond Meal Flour), Turkey, beef or pork bacon and a bowl of fresh berries

LUNCH – Turkey Club, sliced from your cooked turkey breast (using a grain free organic bread) OR I suggest using two slices of tomato and lettuce leaves to replace the bun.  Slap a bit of honey mustard onto the turkey and add some of your cooked bacon.  It wouldn’t hurt to add a side salad to your lunch.

DINNER – Wasabi Salmon Patties(these are mine) or Salmon Burgers(ElanasPantry) with a side of steamed broccoli and a salad.

 

MONDAY

BREAKFAST – 2 sides grain free toast, scrambled eggs, grapefruit

LUNCH – Turkey Club, sliced from your cooked turkey breast (using a grain free organic bread) OR I suggest using two slices of tomato and lettuce leaves to replace the bun.  Slap a bit of honey mustard onto the turkey and add some of your cooked bacon.  It wouldn’t hurt to add a side salad to your lunch.

DINNER – Roasted Chicken  or pressure pot chicken, Roasted broccoli, cabbage orange salad

TUESDAY

BREAKFAST – Shake with berries, fruit and milk.

LUNCH – Try a turkey roll and use some of the turkey breast covered with a bit of honey mustard, letuce leaf and roll up some avocado, cranberries and onions! Have a side of fruit with this.

DINNER – Cobb salad and chicken soup made with leftover chicken the night before, with added carrots, celery, onions, chicken meat and whatever else suits your fancy.

WEDNESDAY 

BREAKFAST – scrambled eggs, avocado and some of your cooked bacon

LUNCH – leftover chicken soup and a salad

DINNER – Picatta cod, roasted butternut squash, steamed yellow and green zucchini

DRINK LOTS OF WATER EVERYDAY!!

THURSDAY

BREAKFAST – Berry and fruit shake with milk

LUNCH – Turkey club with veggie sticks

DINNER – Green chili burger with salad

FRIDAY

BREAKFAST  – Scrambled eggs and grain free toast with fruit

LUNCH – Leftover soup and salad

DINNER – Chili chicken, Cauli Rice and salad

SATURDAY

BREAKFAST – Berry and fruit shake

LUNCH – Leftovers of whatever you have

DINNER – Stuffed peppers or Option 1 Mushroom Soup(if you choose this add the ingredients to your shopping list)or Option 2 Mexican chicken and rice(if you choose to do this add the ingredients to your shopping list)

SHOPPING LIST

PRODUCE – You know I prefer organic when you can find/afford it! Remember if you are not buying processed foods, chips, sugary snacks, etc., you will not be spending as much as you usually do so you can afford to go organic.  That tip was a couple weeks ago if you missed it.

Assorted Berries

Salad fixings, assorted lettuce, cucumbers, mushrooms, slivered almonds, cherry tomatoes, bean sprouts, remember to keep it colorful and be creative!

Broccoli

Grapefruit

Green Cabbage

1/2 Purple Cabbage

Bananas

Butternut Squash

Cauliflower

Carrots

Celery

3-4 Onions

4-5 Avocados

Red and Green Bell Peppers

Tomatoes

Yellow and Green Zucchini

Ginger

Shallots

Garlic, preferably organic (make sure your garlic has some roots hanging out the bottom, not a smooth indentation. Garlic without a bit of the extending roots does not come from the U.S. it is from China and is full of chemicals)

Cilantro

1 Orange to add to a salad, more for snacks of course

1 Lemon to get the juice for a recipes, more if you want them for other things like honey lemon tea

SNACK IDEAS – you will need to snack in between meals, carry these healthy snacks with you when you are on the go to help prevent temptations to stop at a fast food.

Green Apples, Blueberries, Raspberries, Strawberries. Oranges Other Fruit, Veggie Sticks, Turkey Jerky, Bacon,  Nuts.

 

DELI/MEATS

Turkey, Beef or Pork bacon

1 Turkey breast

Salmon (WILD CAUGHT)

Cod (WILD CAUGHT)

3-5 lbs chicken breast or whole chicken you remove meat for cooking (whole chicken can usually be found on sale for .99 lb) it’s much cheaper than buying just the cut parts.  Plus you can use the bones to make a great bone broth for soups, stew and flavoring.

1 Whole chicken

2-3 lbs ground Turkey or Chicken

BREAD and BAKING ISLE

Grain Free Bread (these can easily be found at Whole Foods, Sprouts, Natural food stores, Central Market in Texas)

Einkorn Flour (I get mine here) I have seen it in Texas at Central Market, it is also available on AMAZON

Honey, local raw organic

Toasted Sesame Oil

Organic Cornstarch or Arrowroot Powder (I use Bob’s Red Mill, found in most grocery chains)

Ume Plum Vinegar (usually found in the Asian section, or it could be near the oils/vinegar)

Olive Oil

Cumin

Chili Powder

Wasabi Powder (may find near spices or in the Asian Foods)

DAIRY

Eggs, milk, and butter

MISC.

5 cans chopped green chilies

Chicken stock

Don’t forget you may need things like foil, garbage bags, toilet paper, napkins, other paper items

Personal items