A 10 days clean eating challenge is the best place to start on your journey to eating clean. It requires you to follow the aforementioned guidelines on the types of foods to eat. In this case, real food which is not bought, processed or man-made in any way. Food should be low-carb, gluten-free with a clear emphasis on lean protein, healthy fat and fresh produce. In this challenge, you will prepare the food yourself so it is important to make preparations early by shopping for groceries, and cooking tools. Follow the meal plans without skipping or jumping to the middle, or omitting one of the menus. As part of the challenge, train yourself to eat after every 3-4 hours, but avoid any kind of food at least two hours before sleep.
DAY 1
This is the first day, so it is important to start the right way in order to set the tone for the next nine days.
For breakfast;
Banana Coconut Green Smoothie
Lunch
Roasted Fennel, Asparagus, and Red Onions with Parmesan and HardBoiled Eggs
Snack
Broiled Grapefruit with Shredded Coconut
Dinner
- Slow Cooker Salsa Verde Chicken with Cauliflower “Rice” and Green Beans
- Cauliflower rice
- Blanched Green Beans Night Snack
• 2 squares (1 ounce) dark chocolate
DAY 2 Breakfast
• Chia Pudding with Strawberries, Fig and Almonds Lunch
• Nicoise Salad Snack
• 2 medium carrots, peeled and cut in matchsticks, with 1⁄4 cup hummus Dinner
• Spaghetti Squash with Ground Turkey, Cherry Tomatoes, and Swiss Chard Night Snack
• 1 Banana, Chocolate, and Coconut Popsicle
DAY 3
Breakfast
• Broccoli and Scallion Frittata
Makes 2 servings
Lunch
• Leftover Roasted Vegetables with Shredded Chicken, Parsley, and
Lemon
Makes 1 serving
Snack
• 1 apple with 10 raw, unsalted almonds (20 for men)
Dinner
• Pan Roasted Salmon with Garlicky Swiss Chard and Cauliflower
“Rice”
Makes 1 serving
Day 3 night snack
Hot Chocolate: In a small saucepan or the microwave, heat 1 cup unsweetened
Almond milk with 1 square (1⁄2 ounce) dark chocolate (at least 70% cocoa).
DAY 4
Breakfast
• Chocolate, Banana, and Almond Milk Smoothie Makes 1 serving
Lunch
• Broccoli and Scallion Frittata with Grapefruit Wedges Snack
• 1⁄2 English cucumber, sliced, with 1⁄4 cup hummus
Dinner
- Leftover Slow Cooker Chicken with Roasted Leeks, Radishes, and Carrots
- Roasted Leeks, Radishes, and Carrots Makes 2 servings
- Paprika Roasted Chickpeas Makes 2 servings Night Snack
• Mango Sorbet with Shredded Coconut Makes 2 servings
DAY 5
Breakfast
• Chia Pudding with Blackberries, Coconut and Pistachios Makes 1 serving
Lunch
• Roasted Spring Vegetable Salad with Chickpeas Makes 1 serving
Snack
• 1 pear with 1 tablespoon natural, unsalted almond butter Dinner
• Spaghetti Squash with Spinach, Parmesan, and a Fried Egg Makes 1 serving
Night Snack
• 1 Banana, Chocolate, and Coconut Popsicle
DAY 6
Breakfast
• Strawberry Banana Smoothie Makes 1 serving
Lunch
• Carrot Ribbon Salad with Chickpeas, Figs, and Pistachios in Cider Vinaigrette
Makes 1 serving
Snack
• 1⁄2 English cucumber, sliced in matchsticks, with 1 hard-boiled egg (men, eat 2 eggs)
Dinner
• Collard Wrapped Turkey Burger Makes 1 serving
Night Snack
• Coconut and Pistachio Stuffed Dates
DAY 7
Breakfast
• Coconut, Pineapple, and Avocado Smoothie Makes 1 serving
Lunch
• Eggs and Sweet Potato Soldiers, Roasted Tomatoes, and Kale Salad Makes 1 serving
Snack
• 1 cup blackberries with 20 raw, unsalted pistachios (40 for men)
Dinner
- Shrimp and Snow Pea Stir Fry with Cauliflower “Rice”
- Shrimp and Snow Pea Stir Fry Makes 1 serving Night Snack
• 1 apple with 1 tablespoon natural, unsalted almond butter
DAY 8
Breakfast
• Baked Eggs in Garlicky Collard Greens and Sweet Potatoes Makes 1 serving
Lunch
• White Bean, Cucumber, and Tomato Salad with Herbs and Ginger Lemon Vinaigrette
Makes 1 serving
Snack
• 1 cup blueberries with 20 raw, unsalted pistachios (40 for men)
Dinner
• Roast Pork Loin and Butternut Squash with Grapefruit and Arugula Salad Makes 3 servings
Night Snack
2 squares (1 ounce) dark chocolate (at least 70% cocoa)
DAY 9
Breakfast
• 2 Roasted Pepper, Cheddar Cheese, and Spinach Egg Muffins (men, 3 egg muffins)
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Lunch
• Kale Salad with Butternut Squash, White Beans, and Cider Vinaigrette Makes 1 serving
Snack
• 1⁄2 English cucumber , cut in 1/2 inch slices and drizzled with 12 teaspoons Ginger lemon juice
Dinner
• Single Skillet Chicken Thighs with Asparagus and Red Pepper Makes 1 serving plus
Night Snack
• Broiled Grapefruit with Shredded Coconut Makes 1 serving
DAY 10
Breakfast
• AB&J Smoothie Makes 1 serving
Lunch
• Pork Loin, Asparagus and Cauliflower “Rice” Bowl Makes 1 serving
Snack
• 1⁄2 avocado with a squeeze of lime and a sprinkle of salt
Dinner
• Baked Eggs In Butternut Squash and Spinach Makes 1 serving
Night Snack
• 2 dried Turkish figs with 1 ounce sharp cheddar
>> Click here to access my exclusive Ebook Clean Eating
Eating clean is very much part of a healthy lifestyle and it plays an important role in the general wellbeing of your body and your mind. For everybody out there who has not yet considered changing their eating habits, it is always the best option to do it early before things turn sour. The numerous health benefits of eating clean have far reaching effects to other aspects of your life such as weight management and coping with anxiety and depression. So many people suffer from depression and anxiety and little do they know that they can solve this problem starting from their kitchen and being mindful of what they eat.
Eating the right foods has also been found to improve your memory which is also linked with increased creativity and levels of productivity. This report has shed light on all you need to know about eating clean, why you should avoid processed, sugar filled and junk foods, and how you can revamp your kitchen with natural food options. The recipes herein are easy to make and most of them can be homemade, giving you the easiest route to take.
With many of our health problems stemming from what we eat, it is vitally important that we are mindful of our food choices. This will greatly reduce the health risks associated with cancer, diabetes and heart disease.
