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Clean meal plan for a week

This meal plan includes different ideas for a whole week. This list can be what you need to start a healthier clean diet. For every day of the week there are clean recipes to try. A wide variety of different meals will keep you from getting bored with this diet. The cleaner the diet the healthier your body will be. 

Between meals it is good to enjoy some fruits that will keep you full until the next meal. Fruits will also give you vitamins and fiber. This meal plan will give you ideas for clean meals. You decide how much of each ingredient you need depending on the amount of calories you want.

MONDAY

For breakfast have a cup of Greek yogurt mixed with 1 Tbsp honey and paleo granola and blueberries.

For Lunch you can have a taco bowl. Cook about 200g mince with some olive oil and season with salt, pepper, chili, dried parsley and other spices you like. When ready garnish the mince with couple tsp of sour cream, diced tomato, tbsp grated cheese and guacamole. To make the guacamole yourself blend in your food processor one avocado, minced garlic clove, fresh coriander, dash of salt and some lemon juice.

For Dinner have vegetables with salmon and rice. Easy way to enjoy salmon is to mix a can of wild caught salmon with cooked rice. Then add to the side a cup of broccoli and some brussels sprouts.

TUESDAY

For breakfast make an egg omelet out by whisking 3 eggs together and adding a sliced mushroom, half a tomato diced and some sliced leek. After cooking put some grated cheese in between the egg slices and add a dash of salt and pepper on top.

For lunch season small pieces of chicken with cumin, pepper, salt, coriander and paprika. While you cook the chicken in the oven boil some vegetables like broccoli and create a basic salad to add on the side made from tomato, cucumber and lettuce.

For dinner enjoy a vegetable soup. You can do this with your own choice of veggies like carrots, leek and cauliflower. Add some white pepper, salt and garlic and boil until soft. After this you can blend and mix them all together with some of the boiled water.

WEDNESDAY

For breakfast enjoy chia seed pudding. To create extra yummy pudding mix together 1/4 cups cottage cheese, 1 Tbsp Greek yogurt, 1 cup strawberries, 1/2 cup almond milk, 1/3 tsp vanilla, 2 tsp stevia/honey or maple syrup and 2 Tbsp chia seeds. Blend these together and put in the fridge overnight. 

For lunch we have another salmon meal. Season a piece of salmon with some fresh parsley, dijon mustard, some lemon juice, garlic clove, olive oil, dash of salt and pepper. mix these together and spread over the salmon. Bake for 18-20min in 190C. While the salmon is in the oven you can cook some asparagus on a pan. Chop some cherry tomatoes and cucumber to the side. 

For dinner try lentil spaghetti with a tomato sauce. Cook about 200g mince and when brown in color add 1/2-1 jar organic tomato sauce. Season with herbs, salt and pepper. 

TURSDAY

For breakfast enjoy some scrambled eggs with cherry tomatoes and avocado. Mix 1 tbsp milk with couple eggs and add some cut cherry tomatoes. After your eggs are ready slice half an avocado and add it on top. Season with salt and pepper.

Lunch: Pasta salad. First boil some lentil pasta and a mixture of frozen peas and paprika. While you’re waiting for them dice some peeled apples, pickles and ham. Add all these into one bowl and pour salad dressing on top.
Create your own honey mustard dressing by whisking together these ingredients: 1/2 cup greek yogurt, 1/4 cup extra virgin olive oil, 1/4 cup dijon mustard, 3 tbsp honey, 2 tbsp lemon juice, 2 tbsp apple cider vinegar or more lemon juice, 1 clove garlic minced, 1/2 tsp salt, dash black pepper. Store this in the fridge for 10 days.

For dinner have roasted chicken with veggies and salad. All you need to do is add your marinated chicken legs or breasts in the oven while you boil some broccoli and chop lettuce, cucumber and tomato.
You can marinade your chicken over night in the fridge with a mixture of : the juice of 1 medium lemon, 1/3 cup olive oil, 1 tsp dijon mustard, 1 tbsp honey, 1 tsp paprika, 1 tsp oregano, 1/2 tsp thyme, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp black pepper and dash of salt.

FRIDAY

For breakfast blend together 1/2 banana, 1/2 cup frozen strawberries, 1/2 cup frozen black berries, 1/2 cup frozen raspberries and 1/2 cup almond milk.

For lunch prepare delicious creamy potatoes with stake. You’ll need half a kilo potatoes boiled, dash of pepper and salt, 2 spring onion and 130g cooking cream. Cut a square of aluminium foil and top it with same size baking paper. When potatoes are ready slice them and season with pepper and salt. Also slice the spring onion. Layer potatoes and spring onion in the middle of each baking paper. Lift the sides of the aluminium foil and pour some cooking cream inside. Then close the pocket and put in the oven 250C for 30min. While waiting for the potatoes prepare a stake on a pan with olive oil and season with salt and pepper. You can garnish the creamy potatoes with dill. These cream potatoes are also great with pickled herring if you’re a fan of that.

For dinner enjoy tuna salad. Add into your food processor 1 tbsp dill, 1 cup greek yogurt, 1 avocado, 1 garlic clove, 1/2 lemon juiced, 1 tbsp dijon mustard and a dash of salt and pepper. Mix this sauce with 1 stalk of cellery chopped, 1/2 red onion chopped, 1 cup peas and a can of tuna. Mix this with 220g of lentil pasta or enjoy it with a salad and egg on the side depending what you prefer.

SATURDAY

For breakfast have a fruit salad. You can add strawberries, blueberries, banana, grapes, kiwi, pineapple, mango and raspberries. Mix some lime with honey together and add this sauce on top.

For lunch enjoy chicken curry sauce with rice. Start off by preparing the rice. While You’ll wait for the rice cook some chicken fillets on a pan. When ready add a can of coconut cream and 1-2 tsp red curry. Finally add some mixed frozen vegetables on the pan and stir until cooked. 

For Dinner have a chickpea stew. Add 1/4cup extra virgin olive oil in a pan and add your diced half onion and 3 minced garlic cloves. After a while add half a diced red bell pepper and half a yellow bell pepper. After soft add one diced potato and 400g chickpeas. Add some seasoning like 1 tsp paprika, 1/2 tsp thyme and a dash of salt and black pepper. Mix in the seasoning and add cold water until food is covered. Bring to boil, add a lid and wait 20minutes. Add some fresh parsley on top.

SUNDAY

For brunch have guilt free donuts, some freshly squeezed orange juice, chocolate pudding and a paleo pizza. Preheat oven to 176C and mix dry ingredients together: 1/4 cup coconut flour, 1/2 tsp baking powder, 1/4 tsp garlic powder, 1/4 tsp onion powder. Beat 8 egg whites with 1/2 tsp salt. Add in the flour mixture and beat until combined. Finally add 2 tbsp olive oil and combine. Divide this into two 20cm cake pans covered with baking paper. Bake 15-20min until golden brown. Prepare oven for 200C and add topping like tomato puree, red bell peppers, mushrooms, shredded & cooked chicken that has been marinated in bbq sauce. On top add some grated cheese and add into oven for 5 minutes. (servings for 4)
Prepare your chocolate pudding easily by blending together 1 avocado, 2 tbsp cacao powder, 1/4 cup almond milk, 2 tbsp honey and 1 tsp vanilla.

For dinner prepare salmon and smashed potatoes. You can season the salmon with smoked paprika, cumin, olive oil, salt, pepper, rosemary and thyme. Boil couple of potatoes and when ready add salt and smash together. Add couple tbsp butter and smash together. Also add some milk until good consistency.

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About Me:

Welcome to my blog! I write about healthy diets, weightloss and money tips. I have struggled for years to lose weight and tried many different diets. When I finally decided to focus more on my health than just wanting to lose weight I started losing weight naturally. It was a full lifestyle change. One key point through this transformation was basically going on a paleo diet. You might want to check out Dr. William Davis.

As a person who moved to a different country I know how hard it can be to get a decent job. I wanted to include different money tricks and tips on my blog to help people who have ended up in similar situations.

I write two blogs and you can check out my other website at castleandbeauty.com .

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