One Month Clean Eating Challenge + Healthy Grocery List {Week 3}

Ready to jumpstart your health? We challenge YOU to eat clean for one MONTH straight, for every meal: breakfast, lunch, dinner, and even your snacks! We have the tools to help you!

Eating clean can sometimes be a chore as it is confusing. When you are only used to the endless, processed foods at the supermarket, sometimes you must question, so what is “clean” anyway?

First of all, clean eating is not a diet-it’s a lifestyle. You are either in it to change your ways or you shouldn’t do it at all. I believe everyone has their own personal idea of what’s considered “clean eating,” especially since there is NO clear definition of what “clean” is. However, I would have to imagine that everyone would agree to some extent that the general definition would be: the elimination of processed, extra additives, chemicals, and refined foods in one’s daily diet. Instead, you are choosing to eat foods in their simplest or “whole” state.

Some benefits to eating a clean diet are:

• Fat loss
• Increased energy and stamina
• Decreased health problems
• Better sleep
• Improved mental well-being
• Improved skin
• The list goes on!

The easiest way to start eating clean is to prepare your own meals at home. Yes, this means you have to start learning how to cook! This way, you know exactly what ingredients you are eating and the amount of calories you are consuming.

Confused about what to buy or what to eat? Included is a specific meal plan with specific foods for each day & meal. However, you may use the plan as a guide to making your own dishes-since this plan is not a “one size fits all.” Not everyone likes chicken. Not everyone eats meat. Not everyone likes fish. Etc, etc, etc.

The Grocery list

Here is a huge grocery list of clean eating foods. You do not-I repeat DO NOT- have to go out and buy every single item on this list. This is solely just to give you an idea of what is considered clean and for you to use as a guide for the future when you are grocery shopping.

Veggies:

• Cucumbers
• Squash
• Carrots
• Garlic
• Zucchini
• Okra
• Broccoli
• Bell Peppers
• Tomatoes
• Radishes
• Turnips
• Rutabagas
• Rhubarb
• Onions
• Sweet potato
• Pumpkin
• Avocado
• Eggplant
• Cauliflower
• Artichoke
• Kale
• Collard Greens
• Spinach
• Arugula
• Beet Greens
• Swiss Chard
• Turnip Greens
• Lettuce
• Cabbage
• Leek
• Brussels Sprouts
• Asparagus
• Celery

Fruits:

• Apple
• Banana
• Orange
• Strawberry
• Blueberry
• Grapefruit
• Dates
• Figs
• Blackberry
• Raspberry
• Tangerine
• Honeydew
• Cantaloupe
• Papaya
• Pear
• Cherry
• Mango
• Guava
• Tomato

Protein:

• Turkey or Pork tenderloin
• Salmon
• Cod
• Tilapia
• Tuna
• Lean Steak
• Skinless Chicken breasts
• Turkey bacon
• Extra Lean Ground turkey
• Tofu
• Hummus
• Tempeh
• Grouper
• Egg whites
• Turkey
• Pork Chops
• Scallops
• Shellfish

Flours

• Spelt flour
• Wheat flour
• Oat flour
• Almond flour
• Chickpea flour
• Rice flour
• Quinoa flour

Nuts/Seeds:

• Walnuts
• Cashews
• Almonds
• Sunflower seeds
• Pumpkin Seeds
• Peanut Butter (Natural)
• Almond Butter (Natural)
• Flax seed
• Macadamian Nut
• Hemp seeds
• Peanuts
• Pecans
• Sesame Seeds
• Pistachios
• Pine Nuts

Grains/legumes:

• Brown rice
• Oats
• Quinoa
• Lentils
• Whole wheat bread (love Ezekiel bread)
• Black beans, kidney beans, chickpeas, green peas, pinto beans, mung beans
• Whole wheat tortillas
• Whole Wheat English muffins

Dairy:

• Unsweetened Almond milk
• Unsweetened Rice Milk
• Unsweetened Coconut Milk
• Greek yogurt
• Cottage cheese
• String Cheese
• Goat Cheese
• Lowfat cheddar cheese

Condiments/Oils/Dressings/Extras:

• Raw maple syrup
• Raw Honey
• Stevia
• Olive oil
• Balsamic Vinaigrette (any vinaigrette really)
• Sunflower oil
• Coconut oil
• avocado oil
• olive oil

Drinks:

• Water
• Coffee (black)
• Protein shake

AVOID:

• No refined sugar
• No white sugar
• No white pasta
• No soda or juice
• No fast food
• No alcohol
• No cookies, donuts, or pastries
• No chips

The Plan

Day One

Meal #1:

• Banana Nut Oatmeal (1/2 cup oats, 1 cup almond milk, 1/4 cup walnuts, 1 banana)

Meal #2:

• 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
• 8 oz water (or almond milk for a creamier taste)

Meal #3:

• 3 baked chicken tenderloins
• 1 mashed sweet potato with 1/2 tsp cinnamon and 1 tsp honey
• 1 cup broccoli

Meal #4:

• 1 or 2 oz. cheddar cheese
• 10 multigrain crackers

Meal #5:

• Avocado-Chicken Salad (see recipes)
• 2 slices Ezekiel bread

Meal #6:

• 1/2 cup vanilla Greek yogurt
• 1 tsp peanut butter

Day Two

Meal #1:

• 1 cup Kashi cereal
• 1 cup almond milk
• 1/4 cup blueberries

Meal #2:

• 1/2 cup almonds
• 2 oz. cheddar cheese

Meal #3:

• Tuna salad (see recipes)
• 2 slices of Ezekiel bread

Meal #4:

• 2 tbsp cottage cheese
• 5 strawberries

Meal #5:

• Turkey, Avocado, Swiss Wrap (see recipes)

Meal #6:

• 1 cup plain Greek yogurt
• 1 handful cashews

 Day Three

Meal #1:

• 2 scrambled eggs
• 1 slice Ezekiel toast
• 1/2 cup blueberries

Meal #2:

• 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
• 8 oz water (or almond milk for a creamier taste)

Meal #3:

• Orange Chicken Breasts (see recipe)
• 1/2 cup quinoa
• 1 cup honey glazed carrots, sliced

Meal #4:

• 1 glass chocolate almond milk
• 1 banana

Meal #5:

• 1 salmon filet, baked
• 1/2 cup brown rice
• 1 cup edemame

Meal #6:

• 1/2 cup mixed nuts

Day Four

Meal #1:

• Banana & Strawberry Smoothie (1/2 Banana, 4 Strawberries, 1 cup almond milk, Stevia, Ice)

Meal #2:

• 2 tbsp peanut butter
• 1 piece Ezekiel toast

Meal #3:

• 1 grilled chicken breast
• 1/2 cup carrots, sliced
• 10 asparagus pieces

Meal #4:

• 1/2 cup Greek yogurt
• 1/4 cup granola
• 1 tsp honey

Meal #5:

• Steak & Avocado Tacos (see recipe)
• Brown rice
• Salsa

Meal #6:

• 2 boiled eggs

Day Five

Meal #1:

• Egg & Avocado toast (1 slice Ezekiel bread, 1/2 avocado, 1 fried egg)

Meal #2:

• 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
• 8 oz water (or almond milk for a creamier taste)

Meal #3:

• Roast beef & cheddar wrap (1 wheat wrap, 3 oz. sliced deli meat, 1 slice cheddar cheese, onions, and condiments of choice)

Meal #4:

• 2 tbsp hummus
• 10 baby carrots

Meal #5:

• Lemon Garlic Cod (see recipe)
• 1 cup broccoli
• 1/2 cup couscous

Meal #6:

• 1/4 cup cottage cheese
• Berries

 Day Six

Meal #1:

• 2 slices turkey bacon
• 2 scrambled eggs
• 1 slice Ezekiel bread

Meal #2:

• 3 peanut butter energy bites (see recipe)

Meal #3:

• Chicken & Avocado Salad (see recipe)
• 1 slice Ezekiel bread

Meal #4:

• 1 cup air popped popcorn

Meal #5:

• 1 boneless pork chop, baked
• 1 small mashed sweet potato
• 1 cup cauliflower

Meal #6:

• 1 Mozzarella string cheese stick

Day Seven 

Meal #1:

• Blueberry & Flax Oatmeal (see recipe)

Meal #2:

• 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
• 8 oz water (or almond milk for a creamier taste)

Meal #3:

• 1 chicken breast
• 2 cups leafy greens
• 2 tbsp lite balsamic dressing

Meal #4:

• 1 oz. cheedar cheese
• 10 multigrain crackers

Meal #5:

• 1 salmon filet, baked
• 1/2 cup quinoa
• 1 cup green beans

Meal #6:

• 1/4 cup cottage cheese
• 3 pieces of canteloupe

Recipes

Avocado Chicken Salad

Ingredients

• 1 chicken breast, diced
• 1/2 avocado, mashed
• 2 tsp lemon juice
• 1 tsp garlic
• salt/pepper to taste

Directions

1. Baked chicken breast and peel the skin off, if there's skin.
2. Dice into pieces and throw in a bowl to mix with mashed avocado.
3. Add in seasonings and stir.

Tuna Salad

Ingredients

• 1 can tuna
• 1 boiled egg chopped
• 1/2 cup plain greek yogurt
• 2 tbsp mustard
• 2 tbsp diced pickles
• 1/4 cup diced onion,
• salt & pepper to taste

Directions

1. Mix all ingredients together in a bowl.
2. Serve with Ezekiel bread.

Turkey Avocado Swiss Wrap

Ingredients

• 1 wheat tortilla wrap
• 1/2 avocado, mashed
• 3 oz. deli turkey
• 1 slice swiss cheese
• Salt/pepper to taste
• Veggies (any you want in your wrap)

Directions

1. Spread the mashed avocado onto the tortilla.
2. Add on the turkey and cheese.
3. Top with veggies of your choice, wrap, and enjoy.

Orange Chicken Breasts

Ingredients

• 1 chicken breasts, skinless and boneless
• 1 tbsp orange marmalade
• 1 tsp blackening seasoning
• salt/pepper to taste

Directions

1. Preheat oven to 350 degrees.
2. Coat chicken breast in blackening seasoning.
3. Sear chicken in a hot skillet on each side for 1 minute until the outside is crispy.
4. Transfer the chicken to a non-stick baking dish and bake at 350 degrees for 5 to 10 minutes until the juices run clear.
5. Place 1 tbsp of marmalade on the chicken breast.
6. Serve with sides.

Steak & Avocado Tacos

Ingredients

• 1 wheat tortilla
• 4 oz. flank steak, seasoned with fajita seasoning, grilled and sliced
• 1/4 cup cheddar cheese
• 1/4 avocado, diced
• salsa (to taste)

Directions

1. Grill flank steak until well done. Slice.
2. Top a tortilla with steak pieces, avocado, and cheese. 
3. Add fresh salsa as needed.

Lemon Garlic Cod

Ingredients

• 2 cod filets
• 1/2 lemon, juiced
• 1 garlic clove, minced
• salt/pepper to tasete

Directions

1. Preheat oven to 350 degrees.
2. Mix lemon juice with garlic in a small bowl.
3. Arrange cod pieces on a nonstick pan and pour lemon-garlic mixture over the cod.
4. Salt/Pepper to taste.
5. Bake for 20 minutes.

 Peanut Butter Emergy Bites

Ingredients

• 1 cup rolled oats
• 1/2 cup mini dark chocolate chips
• 1/2 cup ground flax seed
• 1/2 cup crunchy peanut butter
• 1/3 cup honey
• 1 teaspoon vanilla extract

Directions

1. Combine oats, chocolate chips, flax seed, peanut butter, honey, and vanilla extract together in a bowl; form into balls using your hands.
2. Arrange energy bites on a baking sheet and freeze until set, about 1 hour.

Blueberry & Flax Oatmeal

Ingredients

• 1/2 cup oats
• 1 cup almond milk
• 1/2 cup blueberries
• 1 tbsp flax seeds
• 1 tsp Stevia
• 1 tsp cinnamon

Directions

1. Heat ingredients on a stovetop pot for 5 minutes until thoroughly cooked.

Chicken & Avocado Salad

Ingredients

• 1 avocado
• 1 chicken breast
• 1 tbsp lime juice
• 1 tsp garlic powder
• 1 tsp paprika
• salt/pepper to taste

Directions

1. Mash the avocado in a bowl. 
2. Slice the chicken into small cubes and add to the avocado.
3. Mix thoroughly while adding in the spices.
4. Spread on a slice of bread.

View Week 2 here.

View Week 3 here.

View Week 4 here.