Wednesday, July 2, 2014

Diary of a Fit Mommy's 7 Day Clean Eating Plan

Got 7 days?

Try eating clean for the entire week!

Eating clean can be a pain when you are extremely busy or on the go-or a mommy!

Here is a one week clean eating plan, with recipes and all, to get you one step closer towards your bikini body goal and to help make your life a little bit less hectic!

Breakfast Options:

2. Peanut Butter Protein Pancakes

  • 1 scoop of vanilla protein powder
  • 2 egg whites
  • 2 tablespoons of natural peanut butter
  • 1/4 cup almond milk.
  • 1/3 cup rolled oats
  • 1 tsp vanilla

  1. Blend all ingredients together in a food processor or blender.
  2. Pour batter onto a heated skillet.
  3. Flip sides after 2 minutes.
  4. Enjoy!

3. Blueberry Oatmeal Protein Muffins

  • 2 cups of unsweetened applesauce
  • 1 teaspoon of vanilla extract
  • 2 scoops vanilla protein powder
  • 1 cup blueberries
  • 3 cups of rolled oats
  • 2 table spoons of melted coconut oil
  1. Preheat oven to 350 degrees
  2. In large bowl mix together the applesauce, vanilla, and protein powder.
  3. Once all mixed fold in the blueberries,  rolled oats, & melted coconut oil.
  4. Place mixture in muffin tin and bake for 30-35min or until golden brown.
  5. Let cool and serve!

Lunch Options:

1. Tuna & White Bean Salad

  • 2 cans chunk light tuna in water, drained
  • 1 can White Beans (canelli) may substitue chick peas, drained
  • 1 red bell pepper, diced
  • 1/4 cup red onion diced
  • 1 tbsp olive oil
1. Mix ingredients and chill in the refrigerator for at least 4 hours.
2. Serve on a bed of greens.

2. Chicken, Feta, & Sun Dried Tomato Wraps

  • 2 (4 ounce) skinless, boneless chicken breast halves
  • 1/4 cup sun-dried tomato dressing
  • 8 sun-dried tomatoes (not oil packed)
  • 1 cup boiling water
  • 1/3 cup crumbled feta cheese
  • 4 cups loosely packed torn fresh spinach
  • 4 (10 inch) whole wheat tortillas
  • 1/4 cup sun-dried tomato dressing
  1. In a large resealable plastic bag, combine chicken breasts and 1/4 cup dressing. Seal, and refrigerate for several hours.
  2. Preheat grill for high heat.
  3. Combine sun-dried tomatoes and hot water in a small bowl. Set aside for 10 minutes, drain, and cut tomatoes into thin slices.
  4. Lightly oil grill grate. Discard marinade, and place chicken on grill.
  5. Cook for 12 to 15 minutes, turning once, or until done.Cut chicken into strips, and place in a medium bowl with sliced tomatoes, feta, and spinach.
  6. Toss with remaining 1/4 cup dressing.
  7. Distribute mixture between the four tortillas, and wrap.
  8. Either cut in half and enjoy cold, or place briefly back on grill until the tortilla turns warm and crispy.

3. Muffin Tin Tacos

  • 1 package wonton wrappers
  • 1 lb. ground beef
  • 3 tbsp chili powder
  • 1/2 tbsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tbsp paprika
  • 2 tbsp cumin
  • shredded lettuce, shredded cheddar cheese, chopped tomatoes-for topping (optional)
  1. In a skillet heated over Medium, brown ground beef. Drain.
  2. Add in seasonings and mix well. Set aside.
  3. Preheat oven to 350 degrees,
  4. Place two wonton wrappers in each tin cup of the muffin pan. (It is okay for the corners to point upward)
  5. Spoon ground beef mixture into each cup.
  6. Bake for 15 minutes until corners of the wonton wrappers are golden brown. Remove from oven.
  7. Top with your favorite toppings.
Dinners for the Week


Skinny Coconut Lime Mahi-Mahi Tacos

  • 3 tbsp fresh lime juice
  • 4 tbsp coconut milk
  • 3 tablespoons roughly chopped fresh cilantro
  • 1 teaspoon finely chopped garlic
  • 1 teaspoon ground cumin
  • 1 lb mahi mahi filets
  • 1 teaspoon coconut oil
  • 2 teaspoons honey
  • 1 teaspoons salt
  • 1 teaspoon pepper
  • 2 cups sliced red cabbage
  • 1 1/2 teaspoons finely grated lime zest
  • 8 corn tortillas
  • 1/2 firm-ripe avocado, mashed or sliced
  • 1 lime, quartered (for garnish)

  1. Mix together the lime juice, coconut milk, cumin, honey, salt, pepper, & lime zest in a medium bowl.
  2. Place the mahi mahi into the bowl & cover with mixture. Let sit for 3 hours in the refrigerator.
  3. When mahi mahi is marinated, remove from the refrigerator & preheat the oven to 350 degrees.
  4. Grease the pan with coconut oil and place marinated mahi mahi into the pan and directly into the oven.
  5. Bake for 15 minutes or until fish is white & nontransparent in color.
  6. Place a filet on each corn tortillas and top with cabbage, cilantro, and avocados.
  7. Garnish with lime.


Spicy Ranch Black Bean Burgers

  • 1 (15oz) can black beans
  • 1 ranch seasoning packet
  • 1 egg, beaten
  • 1/2 onion, diced
  • 2 jalapenos, diced
  • 1/2 cup oats
  • 2 tbsp chili powder
  • 2 tbsp paprika seasoning
  • 1 tbsp garlic powder
  • 1 tbsp ground cumin
  • 3 tbsp sriracha sauce
  • 3 tbsp water
  • 1 clove garlic, minced
  • 1/2 green bell pepper, chopped

  1. Preheat oven to 350 degrees F (175 degrees C). Grease a baking sheet.
  2. Mash black beans in a bowl; add onion, garlic, jalapenos, & bell pepper. Mix. Set aside.
  3. Whisk  water, sriracha sauce, ranch packet, chili powder, cumin, paprika, & garlic powder together in a separate small bowl.
  4. Mix oats & egg into the black bean mixture. Combine with the seasoning mixture.
  5. Spoon 'burger-sized' mounds of batter onto the prepared baking sheet, about a 3/4-inch thickness per mound. Shape into burgers.
  6. Bake in the preheated oven until cooked in the center and crisp in the outside, about 10 minutes on each side.
  7. Enjoy bunless or you can use lettuce leaves for a Paleo "bun."  My favorite buns are the Ezekiel bread brand!


Grilled Spicy Shrimp Tacos
  • 1 lb. peeled & deveined shrimp
  • 1 tsp cumin
  • 1 tsp cayenne pepper
  • 1 lime juiced
  • 2 tbsp olive oil
  • 6 wheat tortillas (8 inch)
  • 1 head lettuce; chopped
  • Misc toppings of your choice (cheddar cheese, sour cream, tomatoes, etc)
  • salt/pepper to taste

  1. Combine olive oil, lime juice, peel, cayenne, and cumin in small bowl. Thread shrimp onto skewers; season with salt and pepper. Brush shrimp with lime mixture. Grill until shrimp are cooked through, about 3 minutes per side, brushing occasionally with lime mixture. Roughly chop shrimp.
  2.  Top each tortilla with shrimp, lettuce and any other toppings you would like.


Easy Crockpot Turkey Chili

  • 1 cup dry black beans
  • 1 cup dry pinto beans
  • 1 cup dry kidney beans
  • 1 cup water
  • 2 lb. lean ground turkey
  • 1 yellow onion, chopped
  • 3 large tomatoes, crushed
  • 1/2 cup green bell pepper, chopped
  • 2 garlic gloves, minced
  • 2 tbsp chili powder
  • 2 tbsp ground cumin
  • salt/pepper to taste
  1. Soak the beans in a large pot overnight. Drain and place into the crockpot.
  2. Brown ground turkey in a skillet. Drain and place into the crockpot.
  3. Dump the rest of the ingredients in and stir.
  4. Cook on HI for 4 hours, stirring every hour.
  5. Salt/pepper to taste.


Lean Meatloaf

  • 2 lbs. 98% lean ground beef
  • 1 cup oats
  • 2 eggs
  • ½ small onion, diced
  • ½ green bell pepper, diced
  • 2 tbsp. Worcestershire Sauce
  • 1 tsp. garlic powder
  • Salt/Pepper to taste
  1. In a large bowl, mix together the ground beef, eggs, and oats with an electric mixer or your hands (I love doing everything by hand!).
  2. Next, add in the veggies, Worcestershire sauce, and seasonings. Mix well.
  3. Form into a loaf using your hands and wrap in wax paper or plastic wrap. Wrap in tinfoil & freeze.
  4. Bake at 350 degrees when ready to cook.


White Chicken Chili

  • 1 lb. chicken breasts; cooked & shredded
  • 2 cans Great Northern beans
  • 1 can white corn
  • 1 can diced green chilies
  • 2 cups chicken broth
  • 2 cans cream of chicken soup
  • 1 onion
  • 1 packet taco seasoning
  • 1 tbsp. cumin
  • Salt/pepper to taste
  1. Place all ingredients into a gallon ziplock bag and freeze.
  2. Thaw and place ingredients into a crockpot for 4-5 hours on low when ready to eat.
  3. Season to taste.


Lean Pot Roast

  • 1-2lb pork roast
  • 1 small bag baby carrots, whole
  • 2 stalks celery, chopped
  • 2 potatoes, cubed
  • 1 onion, diced
  • 2 cups beef or chicken broth
  • 2 tbsp garlic powder
  • 1 onion soup packet mix
  • Salt/Pepper to taste when cooking

  1. Place roast, veggies, seasonings, and broth into a gallon ziplock bag and freeze.
  2. Thaw and place in crockpot for 4-5 hours on High when ready to eat.
  3. Season to taste.

Snack Options: Boiled eggs, Protein shake, hummus w/veggies, string cheese, fruit smoothies, lowfat cheddar cheese on whole grain crackers, fresh fruit, peanut butter on one slice of wheat toast, almonds, pistachios, and Greek yogurt.

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