Protected: Clean Eating Meal Plan WITH Recipes

Before You Get Started Please follow the recipes and quantities but also keep in mind a few things. Everybody's taste will vary, and this will mean adjusting seasoning, herbs and spices to your personal liking and using some discretion. Also, recipe outcomes can be affected by the humidity in one’s kitchen. Everybody has a different oven, stove and blender and this can also change certain recipe outcomes. Please try to get comfortable with making adjustments as needed, or reach out to me if you need some additional help. If there is an ingredient you don’t like or cant find, then simply omit or substitute it. If there is something you would like to add to the recipe then feel free to make the recipes your own by adding your own personal desires! Enjoy☺

The recipes are for 2 to share. If you are more active or need larger portion sizes, change the portion sizes accordingly.

Three Day Clean Eating Plan DAY 1

Start each day with a glass of warm water with some lemon juice (and a little raw honey if you like). If lemon juice doesn’t agree with you, have warm water on it’s own or warm water with some mint leaves or fennel seeds.

BREAKFAST:

Scrambled eggs with sautéed vegetables

4 eggs

1 tsp olive oil or butter

Sea salt and black pepper to taste

Fresh red chilli (optional)

Break the eggs into a bowl and add the sea salt and black pepper and beat well using a fork. Heat a large pan and add the butter/olive oil and once it’s warm pour the eggs in. Let the eggs cook for a minute until it starts to set at the bottom of the pan and then with a wooden spoon gently stir the eggs. Keep stirring lightly, until eggs are cooked through.

Sautéed vegetables

2 cups sliced mushrooms

1 red pepper, diced or sliced

Sea salt and black pepper to taste

1 tsp olive oil/butter

In a separate pan, heat olive oil or butter and when warm add the mushrooms and sauté for 4-5 minutes. Then add in the peppers and cook for another 2-3 minutes or until cooked.

Serve the scrambled eggs with sautéed vegetables.

SNACK

Two pieces of fruit and 10 almonds/cashew nuts. Serves 2

LUNCH

Spicy Mixed Bean Salad

2 cups mixed beans, cooked

½ cup chopped coriander leaves

2 tomatoes, diced

1-cup cucumber, sliced

½ small avocado, diced

2 cups baby spinach

½ cup radish, quartered

Dressing:

1 tsp extra virgin olive oil

Lemon juice to taste

Sea salt to taste

1 green chilli or red chilli chopped finely (or to taste)

1 tsp cumin powder

1 garlic clove, minced

Combine the dressing ingredients in a small bottle and shake well to mix. In a large bowl add all the salad ingredients and pour the dressing over and mix well. Refrigerate or leave in a cool kitchen for 1-2 hours to allow the flavours to absorb.

SNACK

Berries with yoghurt

1 ½ cups natural yoghurt

½ cup berries

1 tsp ground pumpkin/sunflower seeds

Divide the yoghurt between 2 bowls and spoon the berries and ground seeds over.

You can also use whole seeds instead of ground seeds.

DINNER

Thai Style braised chicken with stir-fried pak choi and rice/quinoa

Thai braised chicken

4 chicken drumsticks/thigh, skin removed

¼ cup coconut milk

¾ cup water

Marinade:

1-inch pieces of galangal (or ginger)

2 cloves of garlic

1 stalk of lemongrass

2 kaffir lime leaves

1 tbsp tamari (or soy sauce)

1 green chilli (or to taste)

3 tbsp water (may need more)

To make the marinade blend all the ingredients in a blender. If it's too thick you can add some more water. Rub the marinade on to the chicken pieces and leave to marinate for 2-3 hours.

Heat a large pan and place the chicken pieces in it. Pour the coconut milk and water over, cover with lid and cook on a low heat for about 1 hour or until the chicken is cooked.

Stir-fried Pak choi

4 heads of pak choi, washed and cut

1 tbsp tamari

2 cloves of garlic, chopped

Red chilli flakes (optional)

1 tsp olive oil

Heat the olive oil over medium heat in a frying pan. Add garlic and sauté for 2-3 minutes until golden brown, then add in the pak choi and cook about 3 minutes. Mix in the tamari sauce and chilis (optional). Serve immediately.

If you don’t get pak choi where you live, you can use spinach, cabbage and celery.

Serve the Thai chicken with pak choi and brown rice

DAY 2 BREAKFAST:

Apple Smoothie

1 ½ cups coconut water, almond milk or milk

Handful of baby spinach

4 tbsp oats

1 apple

1 tsp chia seeds

6 cashew nuts

Ice (optional)

Blend the ingredients in a blender until smooth. If you don’t have a high-speed blender, first blend the seeds, spinach and coconut water and then add in the other ingredients. Serve immediately.

SNACK

Two pieces of fruit and 10 nuts (for two)

LUNCH

Red lentils and vegetable soup

½ cup red lentils, soaked for 3-4 hours and rinsed

1 small onion, chopped

2 cloves of garlic, chopped

½ inch ginger, grated

1 tsp curry powder (or to taste)

½ tsp cumin powder

1 carrot, diced

1 celery stick, sliced

2 tomatoes, diced finely

1 tbsp olive oil or butter

4 cups vegetable stock

2 cups baby spinach, chopped

Sea salt to taste

Green chilli, chopped to taste

In a large pot heat the olive oil and sauté the garlic, ginger, celery and onions until soft and brown in color. Next add the tomatoes, cumin powder, curry powder, sea salt and chilli and cook for 4-5 minutes. Then add the carrot, vegetable stock, spinach and lentils, cover with a lid and bring to boil. Then lower the heat and simmer for 40 minutes or until cooked. This is a thick soup and if you want it to be thinner you can add some more water.

You can either have the soup chunky or blend with the hand held blender to have a smooth soup. Serve with quinoa or brown rice.

SNACK

Guacamole with vegetable sticks or tortilla chips

1 small ripe avocado ~ lightly mashed

Small bunch of coriander ~ finely chopped

Lemon juice to taste

½ tsp freshly ground cumin

1 small ripe tomato ~ finely chopped

¼ red onion ~ finely chopped

1 small green chilli, finely chopped

Sea salt to taste

Combine the above ingredients in a large bowl and serve with vegetable sticks or tortilla chips.

DINNER

Baked Salmon with maple syrup

2 salmon fillet (each about 100 grams) ½ onion, sliced

Marinade:

1 tbsp maple syrup ½ tbsp grated ginger 2 tbsp lemon juice 1 tbsp tamari (or soy sauce)

Cayenne pepper (optional)

Cook the marinade in a saucepan and let it thicken, takes about 3-4 minutes.

Layer the sliced onions at the bottom of a baking dish and place the salmon fillet over.

Pour the marinade (and sprinkle cayenne pepper) over the salmon and bake covered with foil for about 25 minutes at 180˚C. Then remove the foil and let it grill for about 5-8 minutes. Serve with a large side salad made with 2 tomatoes, 2 cups cucumber, 2 carrots and 2 cups baby spinach.

DAY 3 BREAKFAST

Pear Yoghurt Parfait

1 ½ cups yoghurt ½ cup granola 1 pear, diced 1 tsp pumpkin seeds

In two bowls layer the granola, then the yoghurt, then the fruit and sprinkle over with pumpkin seeds

SNACK

Two pieces of fruit and 10 almonds/cashew nuts. Serves 2

LUNCH

Curried Prawn Salad

1 tbsp olive oil

Chili flakes to taste

Lemon juice to taste

Sea salt to taste

1 tsp curry powder

3 cloves of garlic, chopped finely

250 grams prawns,

Mix the above ingredients to make the marinade and marinate the prawns for 2-3 hours. Pan-fry the prawns until cooked, and let them cool. As the prawns are marinated in olive oil, you don’t need any additional oil to cook it.

Salad:

2 cups rocket leaves or baby spinach

1 pepper sliced

1-cup cherry tomatoes halved

Assemble the salad by layering the salad leaves, tomatoes, pepper and prawns in a plate or large bowl. Serve with a small bowl of brown rice or quinoa.

SNACK

Chickpea bowl

1 cup boiled chickpeas

1 tomato, chopped finely

1 small potato, boiled and diced

¼ cup chopped coriander

½ small onion, chopped finely

½ cup pomegranate seeds

1 tbsp roasted peanuts (optional)

Dressing:

1 tsp tamarind paste (or to taste)

¼ cup natural organic yoghurt

1 green chilli, chopped finely

Sea salt to taste

Mix the chaat dressing in a bowl.

In a large bowl combine the ingredients with the dressing and serve in two bowls

DINNER

Mexican Bean Soup

1 tbsp olive oil

2 cloves garlic, chopped

1 small red onion, chopped

1 red pepper, diced

3 tomatoes

½ -cup cooked corn

2 cups cooked beans (black or kidney beans)

2 cups water

1 tsp freshly ground cumin

½ tsp cayenne pepper (or to taste)

Sea salt and black pepper to taste

Avocado salsa (optional):

½ small avocado, diced

¼ onion, chopped

½ tomato, diced

Coriander leaves, chopped

Lemon juice, sea salt and chopped green chilis to taste

Blend the tomatoes with 2 tbsp of water in a blender.

In a large pan heat, the oil and lightly sauté the onions and garlic. Then add the blended tomatoes and the spices and cook for 3-5 minutes. Next add the beans, red pepper and water and cover, leave to simmer until the beans are soft and have absorbed the flavours, around 15 minutes. Then add in the corn and cook covered on low heat for 15 minutes adding more water if necessary.

Make an avocado salsa; mix the avocado, red onion, coriander, green chilis and lemon juice in a bowl. Serve the soup in large bowls and garnish with avocado salsa. Serve with a small portion of quinoa or brown rice.

Immune Booster Drink

Ginger and turmeric latte

About 1 inch of fresh ginger

1 inch of fresh turmeric

½ tsp cinnamon powder

Pinch of black pepper 2 cups milk

Blend all the ingredients in a blender and then heat it in a pan. Serve warm.

ABOUT SUJATA DIN: Sujata Din is a Certified Holistic Health Coach and Cancer Coach based in London. Sujata assists clients worldwide via individual consultations either in person, by Skype or phone. She equips clients with the tools, information and strategies that lead them to better health, higher energy levels and ultimately a happier disposition. She offers individual health and nutrition consultations, leads workshops on nutrition, cooking demonstrations and pantry overhauls.

www.sujatadin.com

sujata@optimum-nutrition.org

+ 44 78 34767915

Disclaimer:

I am not a medical doctor, dietician, nor nutritionist. I make no claims to any specialized medical training, nor do I dispense medical advice or prescriptions. This content is not intended to diagnose or treat any diseases. It is intended to be provided for informational, educational, and self-empowerment purposes ONLY. Please consult with your wellness team, and then make your own well-informed decisions based on what is best for your unique genetics, culture, conditions, and stage of life.

Protected: Clean Eating Meal Plan WITH Recipes

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Protected: Clean Eating Meal Plan WITH Recipes

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