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Healthy 7 Day Meal Plan For Clean Eating
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Healthy 7 Day Meal Plan For Clean Eating
Healthy 7 Day Meal Plan For Clean Eating
What does it mean to eat “clean”? In a general sense, clean eating means choosing minimally processed whole foods that contain little to no food additives, including preservatives, colours and flavours.
This 7-day clean eating meal plan features a variety of choices of wholegrains, fruits, vegetables, lean protein, dairy and healthy fats, and uses easy recipes to provide guidance for people looking to follow a wholefood, clean eating plan.
Notes About This Meal Plan
Choose organic ingredients and whole foods where possible to further reduce your intake of chemicals that may be used in growing and production. This meal plan provides an average of 8700 kilojoules per day. Your energy requirements vary depending on age, activity, health status, height and weight.
This meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults (other than women over 51years and men over 70 years who require additional milk, cheese or yoghurt).
This meal plan provides plenty of vegetables, whole fruit, whole grains, legumes, seeds, nuts and provides 2 serves of fatty fish and 12 eggs per week. This meal plan provides at least 2 serves of fruit and 2.5 serves of dairy per day.
Note it is also important to drink plenty of water.
Your needs may be higher or lower, therefore, for tailored advise please speak to an Accredited Practising Dietitian.
This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia.
Porridge with fruit, half cup rolled oats, one cup whole milk and a sprinkle of cinnamon to taste + 1 medium banana, apple or orange.
Lunch
Quinoa Buddha Bowl made with two thirds of a cup cooked quinoa, two thirds of a cup cooked lentils and two cups of cooked vegetables (e.g. carrot, brussels sprouts, kale, cherry tomato) + two to three cubes cheddar cheese
Grilled Lamb Chop & Tray Baked Veggies: Made with 100g grilled lamb chop, tray baked vegetables (e.g. brussels sprouts, broconili, asparagus, kale, pumpkin, mushroom) and mashed potato
Dessert/Supper
Baked Apple Crisp: Mix apple slices with ¼ cup rolled oat, cinnamon, 30g pecan and pure coconut oil. Baked for 20-30 mins.
Snacks
2-4 slices of hard cheese.
Day Four
Breakfast
Fruity Almond Chia Pudding: (Prepare the night before) Mix well together 3 tbsp chia seeds with 1 cup whole milk, refrigerate overnight, topped with 1 tbsp almond flakes and your favourite sliced fruits.
Lunch
Steak & Veggie Brown Rice Bowl: Made with 100g cooked lean steak (diced), roasted veggies (e.g. zucchini, capsicum, onion, mushroom, broccoli), 40g feta cheese, 1 cup cooked brown rice and home-made hummus
Dinner
Chicken, Veggies & Potato Stir Fry: Stir fry 100g chicken with 1 bunch asparagus, 2-4 mushrooms, 1 cup sliced potato and 1 small onion.
Dessert/Supper
Fruit pop: Made with frozen fruits (e.g. bananas or mangos) blended with natural yogurt and frozen.
Snacks
Baked sweet potato wedges.
Day Five
Breakfast
Muesli Berry Breakfast Bowl made with ½ cup natural muesli, 1 tub natural yoghurt and 1 cup berries.
Lunch
Tomato Salsa & Avocado on Wholegrain Bread: Wholegrain bread topped with tomato salsa (made with diced fresh tomato, onion, capsicum, chilli, lime juice, garlic, cilanto), ½ avocado, 40g feta cheese and 2 poached eggs
Berry Smoothie: Made with 1 cup milk and 1 cup mixed berries
Snacks
Home-made Nut Bar (30g piece): Made with roasted mixed nuts and seeds and pure honey
Day Six
Breakfast
Avocado and Scrambled Egg on Toast: 2 slices of wholegrain toast topped with avocado with 2 scrambled eggs + 1 glass of whole milk + 1 cup of fruit salad
Curry-flavoured Pork Stir-fry: Stir fry 100g lean pork with 2 cups of vegetables (e.g. broccoli, carrot, snow peas, cauliflower, cucumber) and 1 tsp pure curry powder. Served with 1 cup cooked brown/ basmati rice.
Dessert/Supper
Banana Cocoa Yoghurt: 1 tub of yoghurt topped pure cocoa powder and sliced banana
Baked Potato Spud topped with canned tuna (in spring water), mushroom, tomato, spinach, onion, organic cheese + 1 glass of whole milk.
Lunch
Fennel, chickpea & Watercress Salad: Made with 1 small roasted fennel, 1 cup watercress, 1 cup chickpeas], 1 small peach/ apple, 1tbsp vinegar, 1 tsp extra virgin olive oil. Served with wholegrain bread or 1 cup cooked cous-cous/ quinoa.
Dinner
Chicken Pasta: Made with 80g lean chicken, 1 cup cooked wholegrain pasta, 2 cups vegetables (e.g mushroom, spinach, cherry tomatoes, asparagus), cooked with extra virgin olive oil, pinch of salt and pepper to taste.
Dessert/Supper
Fruit Slices with Almond Butter: Apple or banana slices with pure almond butter.
Snacks
1 tub of natural yoghurt topped with 2 tbsp pistachio.
Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our vegetarian or weight loss meal plans today!
References:
*Australian Guide to Health Eating, NHMRC, Commonwealth of Australia, 2013 http://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
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