7 days clean eating challenge incl. Shopping list and recipes

Today, we are introducing a 7-day nutritional plan, following the rules of the so-called Clean Eating Method was compiled. The plan refers to breakfast, lunch and dinner and additional snacks taken throughout the day.

Clean eating is not a diet but a lifestyle that should lead to a sustainable healthy food. The term clean eating does not refer to a fixed or predetermined nutritional form, since there is no exact definition of the term clean. Clean eating is a way of life in which individual foods should be eaten in their simplest and most natural form.

Avoid refined foods and foods to which chemical ingredients have been added.

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An eating clean diet can be used for the following reasons

  • fat reduction
  • Better energy and stamina
  • Reduction of health problems
  • More intense sleep
  • Nicer skin

The first step in the new clean eating lifestyle is to prepare meals at home, which means that you should start cooking immediately. Self-cooking also means that you get to know the ingredients that are used in your prepared meals and the daily calorie intake that you consume with your meals.

Below you have now put together a shopping list and the preparation of individual meals for a clean eating diet. This information is only suggestions, as not everyone likes chicken or fish, for example.

The shopping list

Below we have compiled a shopping list for "clean eating" foods. But you do not have to buy the complete list for the preparation of clean-eating menus. The list should give you only suggestions and information about which foods are suitable for the clean eating method.

VEGETABLES
  • cucumbers
  • pumpkin
  • carrots
  • garlic
  • zucchini
  • broccoli
  • paprika
  • tomatoes
  • radish
  • beets
  • rhubarb
  • onions
  • sweet potatoes
  • avocado
  • cauliflower
  • Artischokke
  • spinach
  • arugula
  • lettuce
  • cabbage
  • leek
  • asparagus
  • celery
FRUIT
  • Apple
  • banana
  • orange
  • strawberry
  • blueberry
  • Grapefruit
  • figs
  • Black berry
  • raspberry
  • tangerine
  • cherries
  • melon
  • papaya
  • peach
  • mango
  • guava
  • lemon
protein
  • Turkey
  • Chicken
  • salmon
  • cod
  • tuna
  • Low fat steak
  • Chicken breast
  • tofu
  • tempeh
  • eggs
  • Shellfish
  • haddock
flour
  • spelled flour
  • oatmeal
  • almond flour
  • chickpea flour
  • rice flour
  • Quinoa
Nuts / seeds
  • walnuts
  • cashews
  • almonds
  • Sunflower seeds
  • pumpkin seeds
  • peanut butter
  • almond butter
  • linseed
  • Macadamia nut
  • peanuts
  • Pecan nuts
  • sesame seeds
  • pistachios
Grains / legumes
  • Brown rice
  • oatmeal
  • quinoa
  • lenses
  • Black beans
  • Kidney beans
Dairy / protein foods
  • Almond milk unsweetened
  • Rice milk unsweetened
  • coconut milk
  • Greek yogurt
  • cottage cheese
  • goat cheese
  • lowfat quark
Spices / Oils / Dressings / Extras
  • MCT oil (product)
  • honey
  • Stevia
  • olive oil
  • Balsamic vinaigrette
  • Sunflower oil
  • coconut oil
  • avocado oil
  • rapeseed oil
beverages
  • water
  • Black coffee)
  • Green tea
Forbidden
  • Refined sugar
  • White sugar
  • White noodles
  • Soda or fruit juices
  • Fast food
  • alcohol
  • Cookies, donuts
  • other pastries
  • Potato Chips

Nutrition plan for 7 days

day 1

1 breakfast

2 slices of turkey ham, ½ cup of oatmeal prepared with cinnamon as oatmeal.

2 snack

Fruit smoothie (1/2 banana, 4 strawberries, 1 almond milk)

3 Having lunch

Salad with chicken, vegetables and as a dressing two teaspoons balsamic vinaigrette

4 snack

1 apple with 2 teaspoons of peanut butter or almond butter

5 Dinner

Vegetable Stir Fry

6 snack

Protein shake
 All-In-One Shape Shake

day 2

1 breakfast

½ grapefruit with 1 cup of Greek yogurt and a toast

2 snack

A handful of almonds with a banana

3 Having lunch

Chicken or turkey meat with brown rice and asparagus

4 snack

1.5 cup of unsweetened popcorn

5 Dinner

Vegetable pan with tofu

6 snack

Cottage cheese with a handful of strawberries

Day 3

1 breakfast

Blueberry Protein Muffins
recipe

2 snack

2 almond butter bars
recipe

3 Having lunch

1 salmon fillet with brown rice and half an avocado

4 snack

Strawberries with a little cottage cheese

5 Dinner

Low-fat meat (poultry) with quinoa and vegetables

6 snack

Protein shake
 All-In-One Shape Shake

Day 4

1 breakfast

2 slices of turkey ham prepared with ½ cup of oatmeal with cinnamon as oatmeal

2 snack

3 boiled eggs with a handful of almonds

3 Having lunch

Salad with chicken, vegetables and as a dressing two teaspoons balsamic vinaigrette

4 snack

Lean quark with a grated apple

5 Dinner

Scrambled eggs (with 3 eggs) with vegetables

6 snack

Cottage cheese with a handful of blueberries

Day 5

1 breakfast

2 Ham & Egg Cups with a little wholemeal bread
recipe

2 snack

3 boiled eggs with a handful of almonds

3 Having lunch

1 tilapia fillet with brown rice and half an avocado

4 snack

Strawberries with a little cottage cheese

5 Dinner

Zesty Turkey meatballs with vegetables (see recipe)

6 snack

Protein shake
 All-In-One Shape Shake

Day 6

1 breakfast

½ grapefruit with 3 boiled eggs

2 snack

2 almond butter bars
recipe

3 Having lunch

Chicken breast with a sweet potato and a cup of broccoli

4 snack

2 boiled eggs and a handful of almonds

5 Dinner

Tofu with vegetables

6 snack

Cottage cheese and a handful of almonds

Day 7

1 breakfast

Blueberry Protein Muffins
recipe

2 snack

3 boiled eggs with a handful of almonds

3 Having lunch

1 salmon fillet with brown rice and half an avocado

4 snack

1 apple with some peanut or almond butter

5 Dinner

Vegetable Stir Fry

6 snack

Cottage cheese with a handful of strawberries

Useful helpers during and after the time

Protein shakes can be very helpful - for the reason that these are over 75% pure protein included and almost no carbs, Fat and calories.

Protein has many positive qualities, even during a diet. Long satiety prevents dangerous cravings. Despite calorie deficit, the existing musculature is not degraded. Proteins are essential for your muscles. We recommend the following 3 shakes:

Vitamins and minerals are important to keep you healthy and fit. Especially if you're on a low-calorie diet and / or you are physically 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 you can not reach 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 improving fat and carbohydrate metabolism, making it ideal for use during a diet phase.

MCT oil - an alternative edible oil; Grease without getting fat. More information about MCT oil can be found directly on the product page or in the article "MCT - Everything you need to know about these particular fats„.

Recipes - Simple and tasty recipes for the Clean Eating Challenge

  • 2 cups of unsweetened apple juice
  • 1 teaspoon vanilla extract
  • 2 tablespoons vanilla protein powder
  • 1 cup blueberries
  • 3 cups of oatmeal
  • 2 teaspoons of coconut oil
preparation
  1. Preheat the oven to 175 degrees
  2. In a large bowl mix the apple juice, vanilla extract and the protein powder.
  3. Then add the blueberries, oatmeal and coconut oil to the mass.
  4. Pour the mixture into small muffin dishes and bake in the oven for about 30 to 35 minutes until the muffins have turned golden brown.
  5. Now the aromatic Blueberry Protein Muffins can be served.
  • 3/4 cup of honey
  • 1 cup almond butter
  • 3 cups of oatmeal
preparation
  1. Heat the almond butter and honey in a small bowl. Once the mass has melted together, take the bowl back off the stove.
  2. Lift the resulting mass under the oatmeal and stir well.
  3. Now squeeze the mass into small, elongated loaves and bake the bars for about 15 minutes at 175 degrees in the oven.
  4. Remove from the oven and allow to cool. Finished.
  • 6 eggs
  • 6 slices of ham
  • Season salt and pepper
preparation
  1. Grease muffin molds with butter ..
  2. Put a slice of ham in every shape.
  3. Beat an egg over the ham.
  4. Season with salt and pepper to taste.
  5. Bake at 220 degrees in the oven until the eggs are cooked to order (usually baking time is about 15 minutes).
  • 500 grams of lean turkey meat
  • 1 egg
  • Cup of oatmeal
  • 1 packet of Italian dressing mixture
  • 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 of the mixture and place in a grill pan.
  4. Fry the meatballs for about 15 minutes, making sure that the meat is well cooked.

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