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Recipes and Resources for Week 2 – 21 Days of Clean Eating

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Thank you so much for joining our October Clean Eating Challenge. Here are the resources for Week 2. This week’s resources are focused on cooking for a family and eating clean on a budget.

Cooking for Your Family

Clean Eating on a Budget

Clean Eating Recipe Ideas for Week 2

Recipes and Resources for Week 1 – 21 Days of Clean Eating

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Thank you so much for joining our October Clean Eating Challenge. Here are the resources for Week 1.

How to Eat Clean

Meal Plans

Recipes

Clean Eating on the Go: 40 Snack Ideas

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40 Clean Eating Snack Ideas

Eating right on the go is one of the difficult parts about eating clean. Almost all of the most common, most convenient foods are not going to fit in with the protocol, especially your new focus on simple, whole ingredients and food combinations. Fast food and junk food won’t cut it.

For this reason, advance planning is a must. Always make sure that you have clean, whole foods on hand so that when hunger hits, you can easily turn to these snacks to get satisfaction and maintain your energy. You may even want to invest in an insulated lunch bag to store your food.

Here are 40 great suggestions for healthy, portable snacks that are clean eating friendly.

  1. 2 Cups of fresh strawberries
  2. Almonds
  3. Spicy Roasted Chickpeas
  4. Baby carrots with hummus
  5. Regular or frozen grapes
  6. No Bake Workout Bars
  7. Green smoothie – Freeze overnight in a wide mouth container to make it more portable.
  8. Pop-top cans of tuna
  9. Pineapple chunks
  10. Carrot Cake Energy Bites
  11. Celery and hummus
  12. Small container of cottage cheese – Eat with a drizzle of honey or fresh fruit on top
  13. Coconut Orange Date Balls
  14. Dried fruit with no sugar or sulfur added
  15. Homemade Fruit Roll-ups
  16. Plain greek yogurt with fresh berries
  17. Protein powder. Pick a powder that is free of GMO, added sugar, etc. You can add water or nut milk for a quick protein drink on the go. You may also want to invest in a blender bottle.
  18. Peanut Butter and Jelly Snack Bars
  19. Rice cake with almond butter
  20. Air popped popcorn
  21. Hard boiled eggs
  22. Cubed watermelon
  23. 3 Ingredient Peanut Butter Cookies
  24. Apple slices
  25. Orange slices
  26. Clean Eating Protein Donuts
  27. Protein Peanut Butter Energy Bites
  28. Cherry tomatoes
  29. Cucumber slices with salt and pepper
  30. Homemade Apple Chips
  31. Homemade Kale Chips
  32. Walnuts
  33. Dates
  34. Natural apple sauce (no sugar added)
  35. Apple and Peanut Butter Sandwiches
  36. Bananas
  37. Pumpkin Seeds
  38. Sweet Potato Chips
  39. Sliced mango
  40. Low-sodium, grass fed beef jerky – You can also make it at home.

This is just a sample of all the healthy snacks you could have. Take some time and search on Pinterest for more snack ideas.

Snacking while you’re on the go is one area where extra, empty calories can easily sneak in. Make an investment in yourself and take the time to prep and pack snacks to take on the go. You are worth the extra effort.

15 Clean Eating, Low Carb Lunch Recipes

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15 clean eating low carb lunch recipesLunchtime can be challenging. Many people skip breakfast and that can cause terrible cravings that lead to bad choices. There is also the added hassle of making a portable lunch at home that you can eat at work. If you plan ahead, you can avoid the temptation of office goodies and nearby restaurants. The goal is to find a lunchtime meal that is healthy, balanced and one that works with the daily goals you’ve created for for weight loss (calorie counts, carb counts, etc).

Here are 15 tasty recipes that you can work into your clean eating meal plan. They are also low in carbs.

Immunity Boosting Green Chicken + Veggie Soup
This is a great, hearty soup with lots of veggies but only 11g of carbs per serving. You can have it for lunch or dinner. (via Clean and Delicious)

Thai Lettuce Wraps
Switching from sandwiches with bread to lettuce wraps is a quick way to drop carbs. These wraps are not only simple to make, but they are full of flavor. Replace the chile paste listed in the recipe with a different type to make it more budget friendly. (via Oxmoor House)

Cocoa Roast Beef & Garlicky Green Beans with Crispy Shallots
Make this recipe for dinner and save the leftovers for a great lunch. (via Clean Eating Magazine)

Chicken and Asparagus Lemon Stir Fry
If you love a good stir fry, this is the meal for you. Just 10 grams of carbs per serving. (via Skinny Taste)

10 Minute “No Chop” Low Carb Chili
Use a high quality beef to make this recipe clean or substitute ground chicken or turkey. (via ibreathehungry)

Tabbouleh with Chicken and Red Pepper
Bulgur is a tasty, nutritious substitute for brown rice that will leave you feeling full. Save money buy using leftover chicken breast or rotisserie chicken. (via Cooking Light)

Red Pepper and Parmesan Tilapia
Pair this recipe with steamed veggies for a great meal. (via Taste of Home)

No Mayo Tuna Salad in Romaine Cups
This is a simple take on traditional tuna salad with lots of flavor. 39.4 grams of protein per serving. (via BuzzFeed)

Butternut Squash Soup with Chipotle Cream
This soup is full of flavor, nutrients and some heat for those who like it spicy. A perfect lunch for a cold day. (via Food Network)

Grilled Chicken Cordon Bleu
A great grilled take on a classic recipe. Pair with salad greens or grilled veggies. (via Food Network)

Layered Asian Salad
This salad is jam packed with crispy veggies and lots of nutrients. (via Diabetic Living Online)

Country-Style Beef & Green Pepper Soup
This soup makes for a great meal in a cup. Use frozen veggies where you can to make the recipe more budget conscious. (via Clean Eating Magazine)

Baja Pork Stir Fry
Lots of lean protein and veggies make this a clean and balanced meal. Only 7.4 grams of carbs per serving. (via Cooking Light)

Pesto Chicken Salad
With just a few staple ingredients you can create a delicious chicken salad. Serve with spinach (or other greens) and cherry tomatoes. (via Real Simple)

Garlic Thyme Squash Noodles
All you need is a spiral slicer for this recipe. You can mix it up by using various sauces on top of the noodles for variety. (via Peace, Love and Low Carb)

19 Clean Eating, Low Carb Breakfast Recipes

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clean eating low carb breakfast recipesWe love Eating Clean here at BWLW, but we know that you may have to tweek your meals for your needs. One of the top areas that has to be addressed is the amount of carbs you’re eating. Carbs are the nutrient that many people get way too much of, compared to protein and fats. Most people will be properly fueled for workouts and day to day living with a daily diet that is 25-40% carbs (depending on a number of unique factors).

Here are 19 Clean Breakfast recipes that you can work into meal plan for some options that are lower in carbs.

Breakfast Thyme Pork Chops with Quick-Cooked Apples
This is a flexible breakfast dish that you could also have for dinner. (via CleanEatingMag)

Fluffy Almond Meal Pancakes
These pancakes are not only low carb, they are also gluten free. You can replace the low carb sweetener in the recipe and use a natural sweetener, like stevia. Just remember to add any additional carbs to your count. (via Low Carb Yum)

Egg Muffins with Ham or Bacon
These savory muffins can be made pretty cheaply with a variety of ingredients. Left over protein or veggies from yesterday’s dinner or lunch are perfect for egg muffins. Make a batch and freeze the extras for later.

Eggs with Herbs
A super simple breakfast of eggs and fresh herbs. (via Real Simple)

Chia Breakfast Bowl
You may have tried chia seeds in your green smoothies. Now, it’s time to check out creamy chia pudding. It’s a great alternative to oatmeal. Adjust the carbs by using low glycemic index fruit. (via Veg Kitchen)

Low Carb Peanut Butter Breakfast Bars
These bars are PERFECT for anyone with a sweet tooth. You can have them at breakfast or for a midday snack. (via The LowCarb Diet)

Kale Berry Mango Green Smoothie
This is one of my go-to morning smoothies. Full healthy carbs, protein and flavor!

Low Carb Egg Wraps
These wraps are a low carb alternative for wheat based wraps. Fill them with veggies, lean meats, peanut butter, etc. (via Ditch the Carbs)

BlackBerry Cheesecake Smoothie
Looking for a low calorie, high protein smoothie that will help tame your sweet tooth?  This one has 261 calories and 30.5 grams of protein.

Turkey Breakfast Sausage
Great, flavorful recipe for making  your own turkey sausage. Replace the low sugar syrup with honey (as noted) to make it clean. (via Dashing Dish)

Ham, Cheese & Mushroom Frittata
Low carb, gluten free and full of flavor. This recipe makes 6 servings, so it’s great for meal prepping. (via ibreatheimhungry)

Garlic Mushroom Spinach Frittata
Savory and full of healthy ingredients, this frittata is low carb and clean.
(via The Gracious Pantry)

Paleo Cinnamon Coconut Breakfast Bowl
This recipe is genius because the secret ingredient is cauliflower. (via theleancleaneatingmachine)

Steak and Eggs with Seared Tomato
You can’t get more straight forward than steak and eggs. (via RealSimple)

Baked Egg in an Avocado
This is a super simple breakfast idea that is full of protein and healthy fat. (via PopSugar)

Whole Wheat Strawberry Banana Protein Muffins
These moist and fluffy muffins are great for anyone with a sweet tooth and full of whole nutrition. (via ifoodreal)

Vegan Tropical Paradise Smoothie
This great vegan smoothie has healthy fats, fiber and only 19 grams of carbs per serving. (via thekitchn)

“World’s Best” Dairy Free Omelette
The secret to this fluffy Omelette is sparkling water. (via thecleandish)

Paleo Oven Omelette
This is a super simple omelette, made with coconut milk. Use the veggies of your choice to mix up the flavors. (via paleoleap)

Nov Challenge Week 3 – Clean Eating Resources and Recipes

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eat clean for 21 daysWe are in Week 3 of our Clean Eating Challenge! Below you’ll find this week’s list of resources, recipes and tips for making clean eating a lifestyle and not just temporary change.

Here are some of the testimonies we’ve heard from participants who are seeing results;

  • “Things are going good. I lost five more pounds.” – Kimberly S.
  • “According to my WW records I lost 3 pounds.” – Drellar A.
  • “I’m down 1.5 and it has been challenging, but I just keep moving! Come on ladies, we can do it!” – Dawn H.
  • “I’m down 2.5 pounds.” – Tina M. 

Also, the participants in our November DietBet have lost 310 pounds combined so far.

If you haven’t given your all or made the decision to clean up your eating habits, the holidays are the perfect time to start. Why? The average overweight or obese person gains up to five pounds over the holidays. If you’ve already been eating in a way that causes you to gain weight, add 4-5 more pounds to that scenario and you could see significant weight gain.

“People tend to gain weight — about one to two pounds on average, according to several studies. So holiday weight gain may not be as dramatic as it sounds.  Before giving yourself license to eat whatever you want this week, do the math: One or two pounds a year can add up quickly.

And that one to two pounds is likely only if you’re a person with a normal body mass index. If you’re overweight or obese, the weight gained is more likely to increase — up to five pounds.” – CNN.com

Recipes

Lifestyle Change

Books/Magazine

Affiliate links are included for the books/magazines. We receive compensation when purchases are made via our links.

January 2015 Challenge – Eat Clean for 31 Days and DietBet

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Eat Clean for 31 Days and Lose to Win with our DietBet Weight Loss Pool – January is the time when we commit to new years resolutions and get started with our 2015 goals.  One of the major goals that millions of people set for themselves is losing weight.  This month we are going to commit to eating clean because what you eat makes up 70 – 80% of the weight loss equation.  You can’t out exercise terrible eating habits because it’s not just about weight loss or building muscle…it’s about your long term health and building a lifestyle you can maintain for the long haul.  #BWLWJan

eat clean for 31 days blogClean Eating Goals for January!

  • Keep meals simple and ingredients to a minimum.  The more simple the meals, the easier it will be for you to stay on track.
  • Cook or prepare at least 1 meal at home each day.  The goal is to control what you eat.
  • Avoid foods that are highly processed, full of preservatives (to keep them fresh on a shelf), or colored with dyes.
  • Don’t buy junk! If you don’t buy it, you will be less likely to eat it.
  • Eat 4-5 meals per day – 3 meals and 2 snacks is a great way to split these meals up.  Your goal is to not go more than 3 hours between meals/snacks.
  • Stop eating at least 2 hours before bedtime, 3 hours if you can.
  • No fast food or candy.  If you have to eat in restaurants, read the menu and seek out whole food options like salads, lean meats and veggies that aren’t cooked in butter and covered in salt.
  • No sugary drinks or soda.  This includes artificial sugars in diet drinks like Crystal Light and Diet Coke.
  • You can eat ANY fresh fruits or veggies you like (fresh or frozen).  Don’t worry about carbs from these whole and healthy foods.

How do you join us? Sign Up by leaving a comment below. Let us know what your weight loss and wellness goals are for 2015.

Other ways to participate….

  • Join our January DietBet and weigh-in by January 5th
  • Photo Accountability – Post photos of your meals, meal prep photos, workout photos and inspirational quotes on Facebook, Instagram and Twitter with the hashtag #BWLWJan
  • Make sure that you are on our email list so that you receive this month’s tips and are eligible for any giveaways.  Click here to sign up for our list.

Bonus!! Join our DietBet Weight Loss Pool – Join us at www.dietbet.com/bwlw

What is DietBet? – DietBet is the social dieting game that lets you win money while losing weight together.

  • Bet $35
  • Lose 4% in 28 Days
  • Split The Pot
  • Weigh-in via photo January 3-4, 2014

You’ve got 4 weeks to lose 4% of your starting weight. To begin, everyone puts money into the pot and each person weighs-in via photos that include a secret word that you don’t have access to until 48 hours before the start of the contest (this keeps people from submitting old or altered photos). After four weeks, whoever’s hit their 4% goal is a winner and splits the pot with the winners.  More Information

dietbet

What is clean eating?

When you eat clean you will be eating unprocessed, whole foods that are prepared or cooked in ways that don’t add extra chemicals and toxins.  We are talking  about fresh fruits, fresh vegetables, lean meats, meat substitutes like tofu, soy, whole grains, lots of water, healthy dairy and fresh juice.  We will avoid fried food, fast food, junk food, bleached white flour, artificial ingredients, soda, commercial juice and sugary drinks, processed sugar (white sugar, corn syrup), and foods with preservatives, toxins, dyes, saturated fat, and trans fat.  You will likely be cooking at lot of food at home, making green smoothies, eating salads, looking for healthy snacks, and really realizing just how healthy you’ve really been eating.

What can you eat?

Have no fear! We’ve got a Clean Eating Foods List to guide you.

How do you know that you are eating enough food? – Visit My Fitness Pal and If It Fits Your Macros to get an idea of how many calories you need to eat per day.  If you are doing light to moderate exercise, you’ll likely eating 1300 to 1650 calories per day.  If you are doing a lot of exercise or have a substantial amount of weight to lose (60 pounds or more), you may start out at 1400 – 1900 calories.  Each person’s needs are different. YOU have to do the work to find a way of eating that works for you.

Clean Eating Resources for this Challenge

Clean Eating Guide E-bookYou can also incorporate our 14 Day Smoothie Cleanse into this challenge because all of the recipes are clean.  That is a great way to jumpstart your efforts for 2015.

Need more info?  I’ve created a downloadable e-book guide to help you navigate clean eating, “Clean Eating for Wellness and Weight Loss“.  Get your copy today for just $6.00.  It’s also available on Amazon.
Clean Eating Meal Plan Week 1 

Clean Eating Meal Plan Week 2

Clean Eating Meal Plan Week 3

Clean Eating Meal plan Week 4

10 Tips for Eating Clean on a Budget

2 Day Sample Clean Eating Menu

10 Tips for Eating Clean on a Tight Budget

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10 Tips for Eating Clean on a Tight Budget

Almost every person who plans on dieting or at least eating healthier is faced with one very common slippery slope – good food can cost more money. Whether you’re looking to invigorate your meal plan with organic products for a healthier system or just add more variety of fruits, vegetables, and appetite suppressants like almonds and nuts, your grocery bill each week could be a little higher…until now. I’m one of those people who knows that you CAN eat clean on the cheap. Follow these 10 tips to reverse the trend that your wallet is the only thing getting thin while dieting.

FYI – Check out our Ebook “Clean Eating for Weight Loss and Wellness” and learn all about eating clean.

Search Coupon Sites

We’ve all been in line at the grocery store waiting to buy one item when the person in front of you pulls out 19 coupons just to save .04 cents. Well, why not join them and browse the Internet for coupons that will help you eat clean on a tight budget. The websites for your local grocery stores are a great place to start. Coupons are almost essential when purchasing specialty items like gluten-free food, vitamins, cereals, and energy bars to name a few.  Visit the websites of the brands you love and look for deals and coupons. Also, If you save money on non food items like dish soap, laundry soap, trash bags or toothpaste…you’ll have more money for food. (Don’t forget the old fashioned coupons in your weekly newspaper as well)

Buy In Bulk

Another tip that goes along with using your coupons is purchasing in bulk. There are certain foods like nuts (appetite suppressants),  protein or breakfast bars, yogurt, chicken breasts and soups (good for cleansing) that are relatively expensive when purchased alone but provide great deals when bought in bulk. Look for foods that store and preserve well so having them spoil and go bad isn’t an issue.  Beans, whole wheat pasta, tuna and brown rice are just a few examples of staple foods that you may use a lot in you weekly eating that you can buy in bulk to save money.

Manage Your Food So It Doesn’t Go Bad

There’s nothing worse than spending a boat load of money on fruits, vegetables and whole-grain bread only to have the bananas turn pitch black and the loaf sprouting legs and walking off before you can even enjoy it. Eating well on a budget requires managing of your food so that it gets used up in due time.  Plan your weekly meals and make a shopping list to make sure that you aren’t buying food you won’t use.  Also, don’t be afraid to freeze fruits and veggies so that they last.

Plan Meals

Using up your food before it spoils involves planning your meals. This tip has a two-fold method of making sure the food gets used but also possibly getting two meals out of one. For example you can make a whole pile of braised chicken on night 1 and then use the leftovers to make a gumbo on night 2 or 3. You cook once and eat twice without tiring of the taste.  If you fail to plan, you plan to fail.  If you plan healthy meals that will help you lose weight, the fast food and highly processed foods you need to avoid are less likely to be on your plate.

Make A Shopping List Every Time

It’s important to avoid impulse buys by making a shopping list for every trip to the supermarket. Along those same lines you should try to avoid multiple trips to the store in a week and make one focused trip to stick to your budget.

Check Out Websites Dedicated to Meals on a Budget

Many times meal creativity for the week can come healthy recipe websites and online articles that focus on eating on the cheap. Search the internet an on Pinterest for great recipes.

Buy Organic When It Goes On Sale

Many consumers would love to eat organic food at every meal but unfortunately that’s not realistic for everyone due to cost. That being said stocking your kitchen with organic foods is very much possible. Buy organic produce when it is in season.  You can also freeze it and take advantage of meat and dairy sales. Another thing to remember is that meat and eggs should have high organic priority but items like cauliflower or sweet potatoes might be better served buying conventional because of low pesticide risks.  Do your research to learn more about WHY buying organic is better and you can prioritize what you want to buy organic and what you can buy conventionally grown.

Improve Your Cooking Skills

Learning how to cook at home is also another way to frugally eat clean while at the same time learning a new skill. When you cook your own meals your portions can be larger with more leftovers for a free second meal and you’ll know everything going into your food.  The main benefit of cooking is that you KNOW what is in your food and you have more control over the nutrients and calories.  Save money by eating out less and learn how to make your favorite restaurant meals in a healthy way at home.

Keep Dining Out To a Minimum

It’s good to enjoy a night out with somebody else doing the cooking for you every now and then but that $40 + bill can really put a dent in your healthy eating budget.  Even things like buying your lunch at work can add up over time to impact your pocket book. If you limit you dining out frequencies to a minimum you’ll be able to eat better and more diverse throughout the week.

Integrate “Savings Staples” Into Your Menu

The more often you can get away with a brown rice, whole wheat pasta or bean based dinner for cents on the dollar, the more money you’ll have for buying organic and purchasing more fruits and vegetables. If you can integrate cheap staple foods like pasta, frozen veggies like cabbage or broccoli, oatmeal, potatoes, and more into your menu you’ll save immensely and still eat healthy.

There are a number of things that can derail your healthy eating plan from lacking energy to disdain for changing your eating habits, but by following our tips a budget burden hopefully won’t be one of them.

Free Clean Eating Meal Plan – Week 4

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free clean eating meal plansHere is Week #4 of BWLW’s Free Clean Eating Meal Plan!   As always, we’re giving you recipes and the calorie count for the day.  The plan lays out meals that amount to 1600-1725 calories per day.  If you are eating less calories, you can adjust it by changing a recipe, removing a snack or 2, etc.

If you see something that you don’t eat, like bread in a day’s meals, switch for something else.  A few romaine leaves are a great substitute for bread or whole wheat tortillas.  This plan is meant to work for most people, but I know it’s not ideal for all.  Modify to your needs!  Post any questions in the comments box

Day 1

Breakfast – 2 frozen whole wheat waffles
1 tablespoon peanut butter
1/2 sliced banana

Snack – 2 whole grain rice cakes
2 tablespoons peanut butter

Lunch – 2 cups Greek Chicken Salad
2 small plums

Snack – “Strawberry Banana Smoothie”
1/2 cup strawberries
1/2 banana
1 cup skim milk

Dinner – Shrimp and Grits
1 cup cooked Mustard greens

1696 calories
80 g fat, 20 g sat fat
46 g fiber, 40 g sugar
80 g protein

 

Day 2

Breakfast – 1 cup cooked oats
1/2 cooked apple with cinnamon
2 tablespoons pecans

Snack – 2 whole grain rice cakes
2 tablespoons peanut butter

Lunch – Leftover Shrimp and Grits
2 small kiwi

Snack – 3 Ingredient Energy Bar

Dinner – 1 1/2 cups Feta Zucchini Pasta
1 cup sliced fresh tomatoes

1685 calories
56 g fat, 14 g sat fat
33 g fiber, 61 g sugar
75 g protein

 

Day 3

Breakfast – 1 cup low-fat cottage cheese
1 cup sliced pineapple

Snack – 1 ounce 2% cheddar cheese

Lunch – 1 serving Healthy Egg Salad (make half of recipe)
2 slices whole wheat bread
1 cup raw cucumber slices

Snack – 1 medium apple

Dinner – 2 cups leftover Greek Chicken Salad
Whole grain roll

1670 calories
63 g fat, 16 g sat fat
36 g fiber, 54 g sugar
80 g protein

 

Day 4

Breakfast – 1 frozen whole wheat waffle
1 tablespoon peanut butter
1 hard boiled egg

Snack – 1 medium pear
1 ounce roasted almonds

Lunch – 1 1/4 cups Feta Zucchini Pasta
2 small kiwi

Snack – 1 cup sliced pineapple

Dinner – 1 cup Macaroni and Cheese
1 cup cooked mustard greens

1655 calories
58 g fat, 14 g sat fat
32 g fiber, 40 g sugar
71 g protein

 

Day 5

Breakfast – “Egg Veggie Burrito”
Weight Watchers tortilla, 2 cooked eggs, 1/2 c. dcd broccoli
1 plum

Snack – 1 medium pear
3 Ingredient Energy Bar

Lunch – 1 cup leftover Macaroni and Cheese
1/2 cup carrot sticks
1 cup grapes

Snack – “Peanut Butter Banana Smoothie”
1/2 banana
1 tablespoons peanut butter
1 cup skim milk or soymilk

Dinner – 1 1/2 cups Spicy Chili
Whole grain roll

1680 calories
50 g fat, 15 g sat fat
37 g fiber, 48 g sugar
70 g protein

 

Day 6

Breakfast – 1 cup cooked oats
1/2 sliced banana with cinnamon
2 tablespoons pecans

Snack – 1 ounce roasted almonds

Lunch – 1 1/2 cups leftover Spicy Chili
1 cup raw cucumber slices

Snack – 1 cup sliced pineapple

Dinner – 2 Vegetarian Tacos
Side salad- 1 cup romaine, 1 tomato
2 tablespoons mixed salsa and lime juice

1720 calories
55 g fat, 16 g sat fat
36 g fiber, 57 g sugar
80 g protein

 

Day 7

Breakfast – 1 cup low-fat cottage cheese
1/2 cup sliced pineapple
1/2 cup chopped kiwi

Snack – 3 Ingredient Energy Bar

Lunch – 2 Leftover Vegetarian Tacos
3/4 cup grapes

Snack – 1 medium pear
1 ounce 2% cheddar cheese

Dinner –  1 1/4 cup Pork and Broccoli Stir-fry
3/4 cup brown rice

1708 calories
50 g fat, 18 g sat fat
31  g fiber, 41 g sugar
74 g protein

We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.

Tips for Starting a Vegetarian Meal Plan

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I’ve prepared this information to help you transition to eating vegetarian with our Free 4 week vegetarian meal plan.

vegetarian meal planYou have made a wonderful decision to invest in your health! I’ve created a complete meal plan for one person. If you are feeding a family, the recipes are simple and easy enough to adjust for multiple people. This plan is a vegetarian plan; however it is very adaptable for a vegan diet. You will find everything included in the plans to eat a clean, vegetarian or completely plant based diet. If you are a new vegetarian, or vegan, you will find that this plan makes for an easy transition.

How to use this plan

Each days meals are planned out for you. The days are completely interchangeable, so if you want to switch Monday’s breakfast with Wednesday’s, go ahead. There is a grocery list for each week with items that should be easy to find and reasonably priced at most grocery stores. If you can afford to buy organic, please do! If you can’t, then don’t sweat it, just do the best you can to avoid chemicals.

Most recipes that call for milk are listed as almond milk, however feel free to use any unsweetened or fat free milk of your choice.

Cooking ahead

Many foods can be prepared ahead of time. You can bake potatoes for the week and keep them in the fridge. You can also make soups ahead of time and freeze them and make salads in advance.  For salads, don’t add dressings until they are ready to eat.

Adjusting for a vegetarian diet

You will find that many of the recipes included here are entirely plant based. Some call for some cheese or yogurt. You can find vegan and vegetarian cheese in most grocery stores; however watch the ingredients because many times these “veggie” cheeses actually contain lactose or whey which are not vegan. Your best bet (especially in keeping with eating a clean diet) is to omit cheese altogether. Nutritional yeast makes a good substitute for parmesan. There is a vegan yogurt recipe included here that is easy and simple to make that can be used in any of the recipes calling for yogurt. Instead of cow’s milk, use almond, soy or coconut milk.  You also want to take a multivitamin or vitamin B12 supplement, because you need a source of vitamin B12.

Saving money

Let’s face it; it can be expensive to eat healthy in comparison to all of the cheap, unhealthy eating we may have been doing in the past. However, it doesn’t have to cost a fortune to eat whole, wholesome foods. Here are some easy ideas to save some money:

  • Buy dry beans. They take a little bit more preparation (soaking overnight) but are less expensive
  • Buy frozen fruits
  • Buy frozen veggies to use in stir frys and other dishes
  • Buy seasonal produce. If you come across this plan in the middle of winter when some of the fruits might not be in season (and $8/lb. instead of $1/lb.) then by all means, use what  is fresh and in season.
  • Buy dry goods in bulk: oats, whole wheat pasta, stuff that will keep for a long time but is not full of preservatives
  • Use coupons. Kinda goes without saying, but you would be surprised how many people don’t.
  • Don’t shop when you are hungry. Or tired. And if you have young kids, try to leave them at home if you will be persuaded to by junk food.

A few tips on eating clean

  • Be prepared to do a lot of cooking. Not an extraordinary amount, but your meal prep is going to take some time out of your schedule. Figure 10-30 minutes per meal. In our busy lives, it is sometimes hard to justify this time, however if you are going to eat clean, it is necessary. Think of it as something you are doing to nourish your body. You deserve to be healthy and what you eat is a huge part of your success. Allow yourself to have that time to care for your body’s needs.
  • Don’t eat fast foods. Not even a salad from McDonald’s. Get yourself out of the fast food habit. The less you eat it, the less you crave it.
  • Avoid processed foods.  Try to avoid anything that is prepackaged or prepared for you (except frozen produce and nut milks). Anything that is refined, anything that has white flour or sugar in it, or even worse, artificial sweetener.
  • Read labels. If you don’t know what it is, don’t eat it. If you can’t pronounce it, don’t put it in your body.
  • Don’t be too hard on yourself. Allow yourself time to learn. It is about progress, not perfection. No one gets it right their first time. If you slip, get back on track. If you feel like you can’t live without a Starbucks Frappuccino, plan for it and opt for the healthiest version you can find.
  • Don’t be too easy on yourself either. Push yourself. See just how far you can go. Don’t tear yourself up over a little slip, but don’t make excuses to stay stuck in bad habits either.
  • Eat your leftovers. It saves you time (you already have food prepared) and money (you have already paid for that food). In our society of fast and convenience foods, it is not surprising that so many people just throw out their leftovers. If you are not in the habit of eating leftovers, it might feel strange at first, but after time you will be glad that you switched from that takeout burger to last night’s healthy dinner! With some practice, you will begin to plan your dinners so that you have leftovers for lunch for the week.
  • For lower fat options sauté with vegetable broth or water, choose low fat cheeses, avoid dressings that are high in fat and omit butter or margarine type spreads from your diet.