10-Day Meal Plan

Welcome to the 10-Day Fall into Clean Eating Challenge!

Created by Nicole Field, Team Beachbody Coach

www.beachbodycoach.com/nrf026

www.shakeology.com/nrf026

I am so thrilled that you are committing to feeding your body the best foods.  You will feel the difference ☺  

It’s not a diet; it’s a lifestyle that provides the body with healthy, natural (organic), nutrient-dense foods.  When feeding your body the best, there are some incredible benefits: you’ll think more clearly, have better muscle tone, absorb nutrients more efficiently, energy levels will soar, sleeping patterns will improve.  Also, healthy foods also promote cell growth and because of this your skin, hair, and nails will be happier.  Sooo many benefits.

So here is a 10-day plan.   It’s up to you in terms of how to use.  I can work with to create something different too.  Just know, the main aspects of clean eating are:

1. Choose fresh, unprocessed foods

2. Incorporate whole grains like brown rice or millet over processed grains.

3. Eat lean meats, and choose organic or grass fed meats when possible as these foods are usually clean of pesticides, hormones and additives. Grill, broil or steam your meats rather than frying.

4. Avoid sodas and high calorie, sugary drinks.

5. Trade bad fats for good fats.

6. Eat several small meals to keep blood sugar stable and to avoid overeating.

Day 1-5 MEAL PLAN

Day	One	Two	Three	Four	Five
Workout Examples	T25	Jog for 20 minutes	Rest	Hot yoga	Jog for 30 minutes
Breakfast	Oatmeal	Oatmeal	Oatmeal	Oatmeal	Oatmeal
Snack	Apple and 14 almonds	Cherry quinoa bar	Cherry quinoa bar	Apple and 14 almonds	Cherry quinoa bar
Lunch	Pumpkin Pie Shakeology	Chocolate Oatmeal Shakeology	Apple Pie Shakeology	Chocolate Oatmeal Shakeology	PBJ Shakeology
Snack	Cherry quinoa bar	2 turkey muffins, veggies	2 turkey muffins, veggies	Cherry quinoa bar	2 turkey muffins, veggies
Dinner	Bruchetta Grilled chicken, sweet potato, salad with 2 tbsp olive oil and vinegar.	Bruchetta chicken, sweet potato, salad with 2 tbsp olive oil and vinegar.	Grilled Salmon with broccoli and brown rice	Grilled Salmon with broccoli and brown rice	Beef Stew and side of steamed green beans
Snack	1 baked apple	½c. unsweetened greek yogurt, 1 tbsp honey, 1/2c fresh fruit	1 baked apple	½c. unsweetened greek yogurt, 1 tbsp honey, 1/2c fresh fruit	1 baked apple

*All poultry, fish is size of palm

*Unlimited veggies

*Vegetarian option/cheaper option: substitute chicken/fish with 1/2 c. black beans (still getting your protein!)

*Good fats like pb or almond butter are 1 tbsp

*Keep fruits to no more than 3 per day.   Limit banana/grapes and other high sugar fruits to 1x per day.

*Stay with whole grain carbs such as sweet potato, quinoa, brown rice.  Check serving size on box.   

****************************************************************************************************

Day 6-10 Meal Plan

Day	Six	Seven	Eight	Nine	Ten ☺
Workout Examples	T25	Rest	T25	Jog for 35 minutes	Hot yoga
Breakfast	Oatmeal	Oatmeal	Oatmeal	Oatmeal	Oatmeal
Snack	Apple and 14 almonds	Cherry quinoa bar	Apple and 14 almonds	Cherry quinoa bar	Apple and 14 almonds
Lunch	Thin Mint	PB Vanilla Shakeology	Chocolate Oatmeal Shakeology	Mocha Chiller Shakeology	Chocolate Oatmeal Shakeology
Snack	Cherry quinoa bar	2 turkey muffins, veggies	Cherry quinoa bar	2 turkey muffins, veggies	Cherry quinoa bar
Dinner	Beef stew and side of steamed green beans	White fish, quinoa (cooked in low-sodium chicken broth with some garlic, onions, and peppers), roasted brussel sprouts	White fish, quinoa (cooked in low-sodium chicken broth with some garlic, onions, and peppers), roasted brussel sprouts	Southwest 2-Bean Soup and side of cucumber, tomota, avocado salad with red wine vinegar and 1 tbsp extra virgin olive oil, sea salt, pepper	Southwest 2-Bean Soup and side of cucumber, tomota, avocado salad with red wine vinegar and 1 tbsp extra virgin olive oil, sea salt, pepper
Snack	½c. unsweetened greek yogurt, 1 tbsp honey, 1/2c fresh fruit	Baked apple	½c. unsweetened greek yogurt, 1 tbsp honey, 1/2c fresh fruit	Baked apple	½c. unsweetened greek yogurt, 1 tbsp honey, 1/2c fresh fruit

****************************************************************************************************

Quick Breakfast Recipes

Recipe Name	Source	Ingredients	Directions
Skinny Overnight Oats in a Jar Servings: 1	Skinnytaste.com	1/4 cup quick oats 1/2 cup unsweetened almond milk (or skim, soy) 1/4 medium banana, sliced (freeze the rest for smoothies!) 1/2 tbsp chia seeds 1/2 cup blueberries 4-5 drops NuNaturals liquid vanilla stevia (or your favorite sweetener) pinch cinnamon for the topping: 1 tbsp chopped pecans (or any nut)	Directions: Place all ingredient in a jar, shake, cover and refrigerate overnight. Add your favorite crunchy toppings such as nuts, granola, etc Enjoy the next day!
MMM-style Overnight Oats Makes 1 bowl of oats	http://www.buzzfeed.com/ arielknutson/overnight-oat-recipes- oatmeal-cold	1/2 c unsweetened plain almond milk 1/2 c rolled oats 1 tbsp buckwheat groats (for crunch) 1 tbsp chia seeds (for texture + fats) 1 tbsp unsweetened dried coconut (for fats) 1/2 tsp cinnamon 1/8 tsp almond extract dash sea salt 1/2 c organic low-fat plain yogurt (unsweetened) Topping Ideas Organic fruit (berries, cherries and peaches are in season) Granola (homemade or a clean low-sugar &  low-fat variety) Unsweetened Dried Coconut Raw or dry roasted nuts and seeds (peanut, almond, sunflower, pepita, tahini) Unsweetened applesauce	Stir together protein powder, if using, and milk. Combine all ingredients in a bowl and place in the fridge overnight. In the morning layer into a pretty glass with desired toppings.
Blueberry Banana Overnight Oats 1 serving	http://www.buzzfeed.com/ arielknutson/overnight-oat-recipes-oatmeal-cold	Ingredients -1/3 cup oats -1/3 cup Greek yogurt -1/3 cup soy milk, slightly overflowing -1/2 banana (1/3 if it's particularly large) -Scant 1/4 cup blueberries -Granola, or nuts	Instructions Mash banana and blueberries together in a bowl until blended together. Stir in oats, yogurt, and milk. Cover, and refrigerate overnight. In the morning, top with granola, and fresh berries/bananas, if desired.
Pumpkin Coconut Overnight Oats Yield: Per bowl	http://foodfitnessfreshair.com/2012/11/01/pumpkin-coconut-overnight-oats/	Ingredients -1/3 cup oats -1/4 cup light coconut milk -1 Tbsp. soy milk -1/4 cup pumpkin puree -1/8 tsp. pumpkin pie spice -Tiny pinch of salt -1 Tbsp. maple syrup -Walnuts, handful, chopped -Cinnamon, a dash or two	Instructions Mix first six ingredients (stopping before the maple syrup) into a bowl. Stir, wrap, and place bowl overnight in refrigerator. Remove in the morning. Add walnuts and a dash or two of cinnamon on top. Drizzle with maple syrup. Eat and enjoy.
Key Lime Pie Oats Servings: 1	http://www.treatswithatwist.com/2013/03/key-lime-pie-overnight-oats.html	Ingredients 1/3 cup old fashioned oats 1/3 cup unsweetened almond milk 1/3 cup water 1/3 cup nonfat plain Greek yogurt (I used Chobani) 1 tsp. Stevia (or sweetener of your choice) zest from 2 key limes juice from 1 key lime ¼ tsp. butter extract ¼ tsp. coconut extract 1 tsp. toasted unsweetened coconut	In a microwave safe bowl, combine the oats, water, and almond milk. Microwave until the oats are almost fully cooked (just slightly runny). Stir in the Greek yogurt, Stevia, lime zest, lime juice, and extracts. Place in the fridge to set overnight. In the morning, fluff the oats and top with toasted coconut. If you’d like, add a splash more of almond milk and Stevia. Enjoy!

Quick Snack Recipes

Recipe Name	Source	Ingredients	Directions
Chocolate Cherry Quinoa Bars 12 servings	http://www.greenplaterule.com	1 cup oat flour 1 1/2 cups cooked and cooled quinoa 1/4 cup chia seeds 1/3 cup chopped dried cherries 1/3 cup chocolate chips (I use Enjoy Life Foods minis) 1/2 tsp salt 1 cup almond milk, unsweetened 3 dates, pitted 1 tsp vanilla extract	Preheat the oven to 350 Add the oat flour, quinoa, cherries, chocolate and salt to a medium bowl. Add the almond milk, dates and vanilla extract to a blend until smooth. Pour the wet ingredients over the dry and mix well. Lightly grease an 8×8 baking dish (I used coconut oil), and spread the batter evenly. Bake 25 – 30 mins, until light brown on top and cooked through
Turkey Muffins Serving size 2 muffins for women and 4 for men. Calories:  80  Fat:  2 g Carbs:  4 g Protein:  11g		Ingredients 2 lbs ground turkey or chicken 3 egg whites 1 cup quick cooking oats 1/2 tsp ground cumin /12 tsp dried thyme 2 tsp dried yellow mustard 2 tsp black pepper 2 tsp chipotle pepper spice 1 tsp salt 2 tbsp garlic powder 1 small onion finely chopped 2 celery stalks finely chopped	Combine & mix all ingredients.  Spray muffin pan. Roll the mixture into balls and place in muffin tin.  Muffins should be about the size of raquet balls.Cook @ 350 for 40 minutes.

Lunch Recipes

Recipe Name	Source	Ingredients	Directions
Pumpkin Pie Shakeology	http://www.shakeology.com/recipes-seasonal	1 scoop Chocolate Shakeology 1 cup rice, soy, almond, or low-fat milk (plain or vanilla) 1/2 cup canned pumpkin, unsweetened 1/2 tsp. cinnamon 1/2 tsp. nutmeg Ice (optional)	Put all in blender and blender ☺
Mocha Chiller	http://www.slimdownwithsara.com/?page_id=863	1 scoop chocolate shakeology 1 c. cold coffee ice	Put all in blender and blender ☺
Thin Mint Treat	http://www.shakeology.com/recipes-seasonal	1 scoop Chocolate Shakeology 1-1/2 cups cold water 3 to 4 drops peppermint extract Ice to taste	Put all in blender and blender ☺
PB Vanilla	http://www.shakeology.com/recipes-vanilla	1 Tbsp. natural almond or peanut butter 1 scoop vanilla shakeology 3/4 cup water Ice to taste	Put all in blender and blender ☺
Cranberry Relish Surprise	http://www.shakeology.com/recipes-seasonal	1 scoop Greenberry Shakeology 2 cups cold cranberry juice 7 segments mandarin orange 1/4 cup cold water Ice to taste Optional: orange zest twist for garnish	Put all in blender and blender ☺
Chocolate oatmeal	Made it up myself ☺	1 pkg instant oatmeal 1 tbsp peanut butter 1 scoop/1 pkg Chocolate Shakeology 1 c. water ice	Put all in blender and blender ☺
Apple Pie Shakeology	http://www.teambeachbody.com/eat-smart/recipe/-/rcp/297298834/all/1/5	Ingredients: 1 scoop Vanilla Shakeology ½ cup unsweetened applesauce ½ tsp. ground cinnamon ½ cup ice (add more to taste)	Put all in blender and blender ☺
PBJ Shakeology	http://helpugetripped.com/my-favorite-chocolate-shakeology-recipes/	1 scoop or packet of Chocolate Shakeology 1 cup of water (or almond / skim milk) 1-2 Tbsp. of NATURAL peanut butter 1/2 to 3/4 cup of strawberries (fresh or frozen) 3/4 cup of ice	Put all in blender and blender ☺

Dinner Recipes

*Always freeze leftovers for future meals ☺

Beef Stew	http://www.littlebshealthyhabits.com/2012/12/clean-eating-chunky-beef-soup.html	2 lbs lean stewing beef 1 whole onion, sliced 3-4 carrots, chopped 2-3 celery stalks, chopped 3 medium sized yams, cubed with skin on 2-3 cups low sodium beef stock (on the lower end if you want it not so soupy) 1 can so salt added crushed tomatoes 2 tsp pepper 2 tsp italian seasoning 1 bag organic frozen peas (optional)	1. Brown stewing beef in skillet- you can add a splash of olive oil if you want, but I find that it cooks in it's own juices great. 2. Combine all ingredients except peas in crock pot (including beef) and mix well so spices are incorporated. 3. Cook on high for 8 hours. 4. About 10 minutes before you're ready to eat, add peas and close lid of crock pot. Allow to warm for 8-10 minutes until peas are warm.
Clean Eating Slow Cooker Southwestern 2 Bean Chicken (Makes approximately 10 cups) Serving = 1 c. Calories: 292 Total Fat: 5 gm Saturated Fats: 1 gm Trans Fats: 0 gm Cholesterol: 42 mg Sodium: 54 mg Carbohydrates: 33 gm Dietary fiber: 9 gm Sugars: 3 gm Protein: 30 gm Estimated Glycemic Load: 12	http://www.thegraciouspantry.com/clean-eating-slow-cooker-southwestern-2-bean-chicken/	4 raw, boneless, skinless chicken breasts (about 8 oz. each) 1 (15 ounce) can pinto beans (rinsed and drained) or 1 1/3 cup home cooked beans 1 (15 ounce) can black beans (rinsed and drained) or 1 1/3 cup home cooked beans 1 (28 ounce) can diced tomatoes in juice, low sodium is best 1 pound frozen and thawed organic corn (organic to avoid GMO corn) 1 (12 ounce) jar of your favorite salsa, no sugar added	Place the chicken breasts on the bottom of your slow cooker. Pour the tomatoes and salsa over that and then layer on the beans and corn. Cook on low for 5-7 hours, or until the chicken easily falls apart when the pot is stirred.
Bruschetta Chicken	http://melaniemitro.blogspot.com/2012/03/bruschetta-chicken.html	Salsa Topping 6 medium Roma tomatoes, seeded and chopped 1/4 cup finely chopped fresh basil leaves 1/2 tsp sea salt 3 cloves fresh garlic, minced 1 tbsp balsamic vinegar 1/4 tsp freshly ground black pepper 1 tbsp olive oil Chicken Breast 1 tbsp chopped fresh oregano 1 tbsp chopped fresh basil 1/2 tsp. chopped fresh thyme 1 tsp chopped fresh Italian parsley 2 tbsp fresh lemon juice 2 tbsp balsamic vinegar 1 tbsp olive oil 1/2 tsp garlic powder 1/2 tsp fresh ground black pepper 1/4 tsp sea salt 4 skinless, boneless chicken breast halves	For Salsa, combine all ingredients in a medium bowl.  Cover and chill in refrigerator until ready to serve. For chicken breast, combine all ingredients in a large ziplock plastic bag.  Shake to distribute well, seal, and marinate in refrigerator for at least 1 hour. Preheat over to 350 degrees. Remove chicken from bag; discard marinade.  Place chicken in glass baking dish.  Cover with foil and place in oven for 30 to 40 minutes or until chicken is thoroughly cooked.  Serve with salsa on top; garnish with fresh basil leaves.

Dessert Recipes

Baked apple 2 servings

http://www.skinnytaste.com/2010/09/delightfully-baked-apples.html  but adapted

2 large apples, cut in half 4 tbsp quick oats 2 tbsp pumpkin pie spice pinch of cinnamon

Preheat oven to 350º. Cut apples in half and remove core and seeds with a small pairing knife or spoon. In a small bowl combine oats and spices. Spoon on top of the apple halves and sprinkle with cinnamon. Place on a cookie sheet and bake in the oven for 30 minutes.