28 days of clean food to recharge your energy, reset … · 28 days of clean food to recharge your...

© Copyright 2013 Jeannette Bessinger. All rights reserved. www.thecleanfoodcoach.com | www.cleanfoodcentral.com

Helping you make tastier, healthier food in less time!

28 Days of Clean Food to Recharge Your Energy, Reset Your Weight and Reduce Your Stress

Learn more or get the whole program to jumpstart eating clean at www.thecleanfoodcoach.com/reboot

http://www.thecleanfoodcoach.com/reboot

Helping you make tastier, healthier food in less time!

MEAL SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Daily Practices


• Sleep 8 hours minimum per night.

• Drink 12-16 ounces hot water on rising each morning. Optional: Add the juice of ¼ lemon, 1 T raw apple cider vinegar OR 1 T unsweetened cranberry juice.

• Drink a minimum of 8 glasses of pure water throughout the day.

• Eat breakfast within 1 hour of waking, within 30 minutes is better.

• Eat breakfast like a prince, lunch like a king and dinner like a pauper.

• Leave at least 3 hours between the last thing you eat and bedtime, best to have 12 hours between dinner and breakfast.

• Stretch your body and walk (preferably outdoors) at least 30 minutes every day.

Reboot Week 2

BREAKFAST

DINNER

LUNCH

SNACK

Chia Bowl w/ Seasonal Fruit



Easy Omelet w/ Seasonal Fruit

Chia Bowl or Easy Omelet w/ Seasonal Fruit



Mexi-Chicken Salad

Kale SaladCreamy Balsamic Lentil Salad

Creamy Balsamic Lentil Salad

Creamy Spinach Soup w/ leftover raw broccoli slaw and Creamy Balsamic Vinaigrette

Orange Black and White Bean Soup w/ crudités

Mixed greens salad w/ leftover veggies, white beans, optional hard-boiled egg w/ Creamy Balsamic Vinaigrette

Cherry Bombs Peanut Butter Cup Pudding

PB, Apple and Celery Smoothie

Cherry Bombs Mini Frosty Cherry Bombs Sliced pear w/ nut butter or pastured string cheese

Greek Salad

Put Lemon Chicken on to Marinate (batched)

Make Chia Bowl

Lemon Chicken w/ sautéed bok choy and optional: baked sweet potato (1 hr at 400°F)

Make Chia Bowl, if eating tomorrow

Quick Nicoise Salad

Make Chia Bowl

Shrimp Stir Fry w/ Broccoli Slaw

Make Chia Bowl

Hard-boil 2 eggs (for Creamy Spinach Soup & Sat lunch salad)

Orange Black and White Bean Soup w/ second half of kale bunch, sautéed & drizzled w/ Creamy Balsamic Vinaigrette

Make Chia Bowl

Spaghetti Bolognese w/ leftover green beans, steamed

Citrus-Chicken Salad


Helping you make tastier, healthier food in less time! 2

Shopping List – Week 2

Fresh Fruits:

7 servings seasonal fruit

4 lemons + 2 if using in am hot water

2 small navel oranges

1 small pink grapefruit

1 lime

1 apple

1 pear

12 Medjool dates

Fresh Herbs:

1 large bunch cilantro

1 bunch basil

1 bunch flat-leaf parsley

1 head garlic

2 green onions (scallions)

Small ginger root

Frozen Fruits & Veggies:

Frozen organic berries (any, 1/2-1 C)

Frozen organic orange juice concentrate (2 T, good to have on hand as a natural sweetener)

Fresh Meats and Seafood:

5 single-serving chicken breasts, boneless, skinless

1 pound ground bison or lean pastured organic beef

¼ pound prepared or deli meat (no nitrates or additives, organic/pastured is best) for tonight’s (Saturday’s) dinner

Frozen wild-caught shrimp, raw, peeled (1 C)

Dairy:

Pastured organic butter (or use coconut oil)

¼ C pastured, organic feta cheese, optional

Eggs: 5-7, free range organic best

Cans, Cartons and Dry Goods:

1-2 cartons unsweetened vanilla or chocolate almond milk

1 3-ounce can chunk light or skipjack tuna in water (low mercury, pcb’s)

No additives:

2 15-ounce cans navy beans

1 15-ounce can lentils

1 15-ounce can black beans

1 4-ounce can or jar quartered artichoke hearts in water

Pitted kalamata olives (1/2 C)

1 14-5-ounce can diced tomatoes

32 ounces (4 cups) pastured organic chicken bone broth or vegetable (if not making your own)

1/4 cup torn toasted nori or dulse strips, optional (Nori sheets, dulse strips and other sea vegetables can be found in the Japanese or macrobiotic sections of natural foods stores.)

Fresh Fruits, Veggies & Herbs:

Lettuce and fixin’s for 1 salads + 1 serving crudités

1 bunch celery, 8 ounces baby spinach, 1 bunch lacinato kale (or other flat-leaf variety or 4 cups baby kale), 1 small bag or bunch organic carrots (or 1 bag grated carrots), 1 zucchini, 6 small heirloom tomatoes, 3 red bell peppers, 1 green bell pepper, 1 cucumber, 1 bunch spouts (pea or sunflower if available), 2 hass avocadoes, 2 Romaine lettuce hearts, 1 small red onion, 1 small sweet onion, 2 C fresh green beans (or use frozen), 1 small red or golden beet, 1 small spaghetti squash (or use 2 small zucchini or yellow squash for “pasta”), 10-ounce bag fresh broccoli slaw mix (shredded broccoli, cabbage and carrots)

For sides: 1 head baby bok choy, 1 sweet potato (optional)


Helping you make tastier, healthier food in less time! 3

Creamy Balsamic Lentil Salad

Creamy Balsamic Vinaigrette

• 1/3 cup balsamic vinegar

• 1 tablespoon gluten-free, low-sodium tamari

• 1 tablespoon organic miso (i.e. mellow white or brown rice)

• 2 teaspoons Dijon mustard

• 2-3 cloves garlic, minced, to taste

• Salt and fresh ground pepper, to taste

• 1/2 cup olive oil

Combine all ingredients from balsamic through salt and pepper in a small bowl or immersion blender cup. Slowly whisk or blend in olive oil until emulsified. Taste and adjust seasonings, if necessary.

Store in the refrigerator.

Yield: about 1 cup

Lentil Salad

• 1 15-ounce can lentils, drained and rinsed (about 1 cup - reserve ½ cup lentils for dinner)

• 1 cup grated or finely diced zucchini

• ¾ cup diced fresh or roasted red bell peppers

• ½ cup grated carrots

• ¼ cup chopped fresh parsley

• 4-5 tablespoons Creamy Balsamic Vinaigrette, to taste

• Optional: shredded mixed greens, raw or steamed

Combine all ingredients and toss gently to mix and coat.

Yield: 2 servings

Recipes – Week 2


• 2 eggs (or egg whites)

• 1 tablespoon water

• Pinch salt

• Pinch fresh ground pepper

• 1 teaspoon pastured butter (or coconut oil)

• 1 serving seasonal fruit of choice

Lightly whisk the eggs, water, salt and pepper together in a small bowl and set aside.

Heat the coconut oil in a small sauté or omelet pan (7-8-inches best) over medium high heat, swirling to coat the pan for about 1 minute or until butter is melted and foam subsides (before butter browns) and distributed evenly across the bottom and side surfaces of the pan.

When the pan is well coated and hot, pour the eggs into the pan and do not disturb for about 30 seconds.

When eggs are bubbling and the bottom surface has solidified, gently lift one half of the omelet and fold it over the other side.

Let it cook for another 20 seconds or until desired done-ness and slide out on to your plate. If you prefer your eggs to be well cooked, you may flip the omelet over and cook for another 10-20 seconds before plating.

Serve omelet with seasonal fruit.

Yield: 1 serving

28 days of clean food to recharge your energy, reset … · 28 days of clean food to recharge your...

Documents