7 Days Clean Eating Challenge incl. shopping list and recipes

Today we present a 7-day diet plan, which is based on the rules of the so-called Clean Eating Method has been compiled. The plan covers breakfast, lunch, dinner and additional snacks taken throughout the day.

Clean Eating is not a diet but a lifestyle, which should lead to a sustainable healthy food. The term Clean Eating does not designate a fixed or predetermined dietary form, as there is also no precise definition of the term clean. Clean Eating describes a way of life in which individual foods should be eaten in their simplest and most natural form of preparation.

Refined foods and foods to which chemical ingredients have been added should be avoided.

An Eating Clean diet can be used for the following reasons.

• Fat reduction
• Better energy and endurance
• Reduction of health problems
• More intense sleep
• More beautiful skin

The first step to the new Clean Eating lifestyle is to prepare meals at home, which means that you should learn how to cook from now on. Cooking for yourself also means learning about the ingredients used in your prepared meals and the daily calorie consumption you take in with your meals.

Below we have compiled a shopping list and the preparation of individual meals for a Clean Eating diet. This information should only be seen as suggestions, as not everyone likes chicken or fish, for example.

The shopping list

Below we have compiled a shopping list for "Clean Eating" Lenbensmitteln. However, you do not have to buy the complete list for the preparation of Clean Eating menus. The list should only give you ideas and information about which foods are suitable for the Clean Eating method.

VEGETABLES

FRUIT

protein

Flour types

Nuts/Seeds

Cereals/legumes

Dairy products/protein foods

Spices/Oils/Dressings/Extras

Drinks

Prohibited are

Diet plan for 7 days

Useful helpers during and after the time

Protein shakes can be very helpful - for the reason that they are about 75% pure protein contain and almost no carbohydrates, Fat and calories.

Protein has many positive properties, even during a diet. Long feeling of satiety prevents dangerous attacks of ravenous hunger. Despite calorie deficit, the existing muscles are not degraded. Proteins are essential for your muscles. We can especially recommend the following 3 shakes:

Vitamins and minerals are important to keep you healthy and fit. Especially if you are on a somewhat calorie-restricted diet and/or you exercise more than average. Especially for such cases is the product 24 Vitamins & Minerals very exciting. Convince yourself of the number of ingredients and the dosage.

Healthy fats are essential for optimal metabolism. Often one does not achieve the desired amount through a normal diet. In addition to health aspects such as lowering blood lipid levels and reducing the risk of heart disease, Omega 3 is interesting for the improvement of fat and carbohydrate metabolism and thus optimally suitable during a diet phase.

MCT oil - an alternative cooking oil; fat without becoming fat. You can find more information about MCT oil directly on the product page or in the article "MCT - Everything you need to know about these special fats„.

Recipes - Simple and delicious recipes for the Clean Eating Challenge.

• 2 cups unsweetened apple juice
• 1 teaspoon vanilla extract
• 2 tablespoons vanilla protein powder
• 1 cup blueberries
• 3 cups oatmeal
• 2 teaspoons coconut oil

Preparation

1. Preheat the oven to 175 degrees
2. In a large bowl, mix the apple juice, vanilla extract and protein powder.
3. Then add the blueberries, oatmeal and coconut oil to the mixture .
4. Pour the mixture into small muffin cups and bake in the oven for about 30 to 35 minutes, until the muffins are golden brown.
5. Now you can serve the aromatic Blueberry Protein Muffins.

• 3/4 cup honey
• 1 cup almond butter
• 3 cups oatmeal

Preparation

1. Heat the almond butter and honey in a small bowl. Once the mixture has melted together, remove the bowl from the heat.
2. Fold the resulting mixture into the oatmeal and stir carefully.
3. Now press the mixture into small oblong bread pans and bake the bars for about 15 minutes at 175 degrees in the oven.
4. Take out of the oven and let cool. Done.

• 6 eggs
• 6 slices ham
• Salt and pepper to season

Preparation

1. Grease muffin cups with butter....
2. Place a slice of ham in each mold.
3. Crack an egg over the ham.
4. Season to taste with salt and pepper.
5. Bake in the oven at 220 degrees until the eggs are cooked through to your liking (usually about 15 minutes).

• 500 grams of lean turkey meat
• 1 egg
• cup oatmeal
• 1 packet Italian dressing mix
• Salt / pepper to taste

Preparation

1. Preheat the oven to 200 degrees.
2. Put all ingredients together in a bowl and mix well.
3. Form about 20 balls from the mixture and place in a grill pan.
4. Fry the meatballs for about 15 minutes, making sure the meat is well done.