2-Day Clean Eating Sample Menu

Today, I wanted to give you a preview of our Clean Eating Ebook with this 2-Day Clean Eating Sample Menu. This sample will give you an idea of how you could be eating this month to support your weight loss efforts.  Each meal is approximately 1500-1700 calories by my judgement.  Of course, you can adjust as you need to.  For the items noted in purple, there is a recipe below.

Visit Calorie King or MyFitnessPal to put in the food values and determine calorie counts, if you’d like to know the actual calorie values.  Disclaimer: Please know that these meals are not based on specific nutrient ratios. It’s an example and is not tailored to your specific dietary needs. I am not a dietitian and I cannot possibly foresee what your personal dietary needs are. So use these menu suggestions wisely and appropriately. 

Recipes

Granola

Ingredients:

• 1 ½ cup Quick Oats
• 1 Egg white
• ¼ cup Almonds
• 4 tbsp Honey
• 1 tbsp Flax seed (ground)

Instructions:

1. Preheat Oven to 400 degrees
2. Chop Almonds or pulse in food processor
3. Mix all ingredients together in bowl
4. Spread out on Non-stick cookie sheet
5. Bake for 10 minutes (watching for even browning, don’t let it burn)
6. Cool & Store in Refrigerator in air tight container

Yogurt Dip

Ingredients:

• 4 Tbsp plain greek yogurt
• 1 tbsp crushed garlic
• 1 tsp your preferred spices (dill, oregano, rosemary)

Instructions:
Mix all ingredients together & serve as a dip or dressing on sandwiches

Quinoa

Ingredients:

• 1/2 cup Quinoa
• 1/2 cup low sodium chicken broth
• 1/2 cup water
• 1/8 tsp garlic powder

Instructions:

1. Bring water, chicken stock and quinoa to boil in a medium saucepan
2. Reduce temperature to simmer and cover.  Cook for about 8-10 minutes, until water is absorbed.

Pot Roast

Ingredients:

• 1/2 lb boneless chuck roast, trimmed
• 1 tbsp low sodium soy sauce
• 1 cup beef broth
• 1 tsp black pepper
• 1 chopped tomato
• 1/2 onion, chopped
• 6 baby carrots, chopped
• 1 tsp canola oil
• 1 tsp flour
• 1 tbsp water
• 1/2 tsp rosemary
• salt to taste

Instructions:

1. Marinate roast in soy sauce and garlic at least 8 hours (in the fridge)
2. Remove roast from marinade, reserving marinade in a container. Sprinkle roast with pepper, gently pressing pepper into roast. Combine reserved marinade, mushroom broth mixture, and tomato; stir well, and set aside.
3. Place onion, carrot  in a 6-quart electric slow cooker; toss gently.
4. Heat oil in a large skillet over medium-high heat. Add roast, browning well on all sides. Place roast over vegetables in slow cooker.  Pour tomato mixture over roast and vegetables. Cover with lid; cook on high-heat setting 1/2 hour.
5. Reduce to low-heat setting, and cook 6 hours or until roast is tender. Place roast and vegetables on a serving platter; keep warm. Reserve liquid in slow cooker; increase to high-heat setting.
6. Place flour in a small bowl. Gradually add water, stirring with a whisk until well blended. Add flour mixture to liquid in slow cooker. Cook, uncovered, 15 minutes or until slightly thick, stirring frequently.   Serve the resulting gravy with with the roast and vegetables.
7. Save the leftovers for lunch.

Inspired by www.myrecipes.com/recipe/company-pot-roast-10000001535414

Mashed Potatoes

Ingredients:

• 2 Medium potatoes
• 3 Tbsp Plain Greek Yogurt
• 1/2c Skim Milk (may not have to use all)
• 1 tsp garlic powder
• Pinch sea salt

Instructions:

1. Peel, then Boil potatoes
2. Mash potatoes in a bowl with Greek yogurt & add milk gradually until correct consistency is achieved
3. Add spices & mix until you reach the smoothness you desire

Baked Fish

Ingredients:

• 1 fillet of white fish your choice about 3oz  (I suggest haddock, halibut, or whiting)
• Canola oil spray
• 1/8 tsp old bay seasoning
• 2 pinches of dried rosemary
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350, Coat baking sheet with cooking spray
2. Sprinkle seasoning, rosemary, salt and pepper on fish along with some cooking spray
3. Bake approximately 10 minutes or until fish flakes