What is Clean Eating???


80% of your fitness goals can not be reached without proper nutrition!  You can't outrun a bad diet!  Clean eating is focusing on shopping the outer perimeter of the grocery store and removing processed foods from your diet.  If food has a long term expiration date on it - meaning it won't spoil for awhile - avoid eating it!  So lean proteins, whole grains, veggies, & fruits are the best go to foods for your success!  


Read Labels

So many times when you read labels you will be shocked at what is added to the food.  For example my children love apple sauce - I can't tell you how many times I've picked up apple sauce at the grocery store to find corn syrup as a primary ingredient!  



Eat Fewer Ingredients

Try to focus on foods with 3-6 ingredients max that you can pronounce.  Avoid mystery ingredients!




FREE 5 DAY MEAL PLAN & RECIPES:
GROCERY LIST:
PRODUCE:
3 Tomatoes
Broccoli (Fresh or Frozen)
Green Beans (Fresh or Frozen)
Large Package Spinach
Large Package Mixed Greens
3 Avocados
4 Bananas
Apples (3-4, Granny Smith, Fuji, Honeycrisp)
1 Container Cherry Tomatoes
1 Bunch Celery
1 Bunch Green Onions
1 Red Bell Pepper
1 Container Berries (Any kind)
1 Zucchini
1 Package Baby Carrots
1 Cucumber
1 Bunch Cilantro
1 Iceberg Lettuce
5-6 Russet or Red Skin Potatoes


PROTEIN:
1 Package Lean Turkey Bacon
1 Package Lean, Natural Deli Turkey Meat
3-4 Chicken Breasts - Preferably Fresh
1 Salmon Cut (Wild Caught)
4-oz Cuts of Lean Beef (Grassfed - Flank, Skirt, Sirloin)
Turkey sausage links or patties
Tuna - Packed in water


OTHER:
Pico De Gallo (Grocer deli section)
Frozen Whole Wheat Waffles
Canned Pineapple Rings
Whey Protein or Shakeology
Peanut Butter (Natural, No Stir)
1 Can Black Beans
Whole Wheat or Ezekiel Bread
Whole Wheat Pita (optional)
Whole Wheat Tortillas
Eggs (Dozen)
Hummus (any kind)
Brown Rice or Brown Minute Rice
Milk or Almond Milk (Low Fat)
Low Fat Sour Cream
Yogurt (Low Fat or Greek)
Shredded Cheddar Cheese (or Sliced)
Fat Free Cottage Cheese


COMMON ITEMS:
Shakeology (4 sample pack can be purchased at anniereidfitness.com / shop / Shakeology)
Almonds or Walnuts
Honey
Parsley Flakes
Fat Free Ranch / Balsamic / Italian Dressing (Balsamic Vinegar and Olive Oil works GREAT)
Braggs Liquid Aminos
Sea Salt or Himalayan Sea Salt
Parmesan Cheese
Garlic Salt
Dijon Mustard / Mustard
Raisins
Teriyaki Sauce
Sesame Oil
Garlic Cloves
Raspberry Preserves
Mustard
Ketchup

MEAL PLAN/RECIPES

Day 1:
BREAKFAST:
1 Slice Turkey Bacon
2 Slices Whole Wheat Toast (or English Muffin)
1 Egg + 2 Egg Whites Scrambled
½ Tomato Sliced
AM SNACK:
½ Banana or 1 Small Apple
7 Walnut Halves or 7 Almonds
LUNCH:
3 cups mixed greens or spinach
4 oz drained tuna (water packed)
5 cherry tomatoes
1 stalk chopped celery
3 diced green onions
2 Tbsp. Fat Free Ranch or Balsamic Vinaigrette
Directions: Make a salad!
PM SNACK:
1 Scoop Shakeology
1 Tbsp Peanut or Almond Butter
8-10 oz. Water
Ice
Directions: Blend or omit peanut butter and shake in shaker cup.
DINNER:
6-oz. chicken breast
⅓ Cup dijon mustard
1 Tbsp honey
1 Tbsp. parsley flakes
Salt, to Taste b
1 Cups Broccoli
1 Tbsp. Parmesan Cheese
Garlic Salt, to taste
Directions: Mix dijon mustard, honey, parsley and salt and coat the chicken breasts. Grill or bake until fully cooked.
Steam broccoli and top with 1 Tbsp olive oil plus the parmesan and garlic salt.
Day 2 Meals:
BREAKFAST:
6 oz lowfat yogurt or greek yogurt
¾ cup berries
1 Tbsp. Honey
Directions: Mix and Enjoy!
AM SNACK:
1 Scoop Shakeology
1 Tbsp Peanut or Almond Butter
8-10 oz. Water
Ice
Directions: Blend or omit peanut butter and shake in shaker cup.
LUNCH:
3 Slices Natural Turkey Breast Deli Meat
1 whole wheat tortilla
½ tomato, sliced
⅓ avocado, sliced
Handful mixed greens
1 tbsp. fat free italian or balsamic dressing
Directions: Assemble and roll ingredients into the tortilla.
PM SNACK:
  “ANTS ON A LOG”
Spread 1 Tbsp Peanut Butter over 2 celery sticks. Top with 10-15 raisins.
DINNER:
1 Whole Wheat tortilla
⅓ Cup Rice (Cooked Brown or brown minute rice)
½ Cup Black Beans
(Cooked and seasoned with Braggs, Cumin, and Cayenne Pepper to taste)
Frozen Corn (optional)
⅓ Avocado mashed with ½ Cup Pico de gallo
2 Cups Steamed Veggie (your choice)


Directions: Cook and season black beans. Add frozen corn and cook until thawed. Assemble beans, rice, mashed avocado, and pico de gallo on whole wheat tortilla.
Day 3 Meals:
BREAKFAST:
½ Cup fresh or frozen berries
1 scoop Shakeology
1 cup nonfat milk or almond milk (add water if you want thinner consistency)
Ice, as needed
Directions: BLEND!
AM SNACK:
1 zucchini, cut lengthwise
8 baby carrots
2 Tbsp nonfat ranch, italian, or balasmic
LUNCH:
1 medium baked potato
1 Tbsp low-fat sour cream
1 green onion, diced
1 slice of turkey bacon - sliced or crumbled
¼ cup shredded cheddar cheese
Directions: Poke potato with a fork and microwave on high 7 minutes or until fully cooked. Slice open at center. Cook turkey bacon in microwave until crispy. Top potato with all ingredients.
PM SNACK:
8 oz cottage cheese
2 pineapple rings
Directions: Enjoy!
DINNER:
6-oz. chicken breast, grilled and then diced.
2 Tbsp. pico de gallo (deli section)
1 Tbsp. low-fat sour cream
1 Small whole wheat tortillas
½ avocado peeled and sliced
5 sprigs fresh cilantro
1/2 cup black beans, cooked
1/3 cups brown rice, cooked
Directions:
Assemble taco ingredients on tortilla. Top with avocado slices. Makes 4 servings.
Serve with ½ cup black beans and ⅓ cup rice. Season with Braggs liquid aminos, salt, and pepper.  ***Didn’t get enough of that Latin flare? Use tonight’s dinner leftovers for taco salad tomorrow!


Day 4 Meals:
BREAKFAST:
½ banana
1 Tbsp. Peanut Butter
1 Scoop Shakeology
8-10 oz. water
Ice, as needed
Directions: BLEND!
AM SNACK:
1 Medium Apple
1 Tbsp. Peanut Butter
LUNCH:
3 Cups mixed greens
4 oz grilled chicken, diced
½ Cup pico de gallo
5 sprigs cilantro
⅓ avocado, sliced
⅓ cup low-fat sour cream
Directions: Top greens with taco salad fixin’s and enjoy!
PM SNACK:
½ Cup Greek Yogurt
½ Cup Berries
1 Tbsp Honey
Directions: Mix and Enjoy
DINNER:
4-oz. piece of wild salmon, skinless
1 Tbsp teriyaki sauce
2 pineapple rings
1 garlic clove
1 Cup steamed broccoli or 6 Stalks Steamed Asparagus
½ tsp. sesame oil
⅓ cup brown rice
Directions:
Marinade the salmon in teriyaki overnight or at least for 30 minutes. Grill or saute in nonstick skillet. Salmon should be flaky. Sear pineapple slices on the grill or pan.
Cook brown minute rice and set aside.
Steam Broccoli/Asparagus - Salt to taste.
Day 5 Meals:
BREAKFAST:
1 Whole Wheat frozen or fresh waffle
1 tsp raspberry preserves
2 Turkey sausage links
Coffee, black or with stevia
AM SNACK:
½ banana
1 Tbsp. Peanut Butter
1 Scoop Shakeology
8-10 oz. water
Ice, as needed
Directions: Blend!
LUNCH:
3 oz. natural deli turkey
1 Tbsp. hummus
2 slices tomato
3 slices cucumber
½ 6-inch whole wheat pita or 1 slice whole grain bread
Salad: Mixed greens with 1 tbsp balsamic vinegar and 1 Tbsp olive oil.
Directions: Assemble ingredients inside of pita or bread. Serve with a small greens salad.
PM SNACK:
1 Cucumber and 1 Red Bell pepper cut into slices
1 oz low fat cheddar cheese or 1 Tbsp Low Fat Ranch

DINNER:
4-oz. grass-fed beef steak (lean cuts like flank, skirt, or sirloin)
1 Tbsp Braggs Liquid Aminos
1 Tsp. Black pepper
1 garlic clove
1-2 Cups Fresh or Frozen Green Beans (Steamed)
        Lemon juice and salt to taste.
1 medium baked potato
Directions:
Marinate steak overnight or at least 1 hour before grilling. Use Braggs, pepper, and garlic. Grill to desired doneness OR cook in nonstick skillet if you don’t have a grill.

Saute or steam spinach until soft. Add salt to taste. Serve with ½ baked potato. (Serves 2)



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