Clean Eating and a Healthy Lifestyle with Free Meal Planner

Clean eating is something I committed to over 3 years ago and haven’t looked back. Clean eating has literally changed my life for the better and it has transformed the way I regard food.  But don’t get me wrong; living a completely clean lifestyle doesn’t mean I’ve given up sweets and the occasional roast dinner completely, but I stand by living the 80/20 rule.  This means 80% of the time I choose to eat non-processed, mainly organic and healthy foods, and 20% of the time I allow myself to let loose (!) This not only keeps me sane because YES I still love indulging in some of my favorite meals I grew up on, but it also helps me stick to this healthy lifestyle idea. Tbh my skin has never been clearer, I’m in a much better mood (so my husband reckons lol), my workouts have become stronger and I sleep better too. 

This is my meal planner that helps me stick to clean eating (scroll down to download this one and also the blank planner):-

So I wanted to share a bit more about this healthy lifestyle and set you a challenge; why don't you, (if you don't already) try it out? You can start by committing to following this idea for just a week, and see how you go.

So what is clean eating anyway? Clean eating focusses on eating wholesome, nutritious and unprocessed foods.  However, there are no hard n fast rules because it's all about listening to your body and identifying the foods that work for you and your lifestyle.

With clean eating, it is a great idea to plan your meals and snacks for the week ahead.  It is not an essential part to clean eating, but it is a very good idea.  I have provided a blank meal plannner in word format so you can easily download it and edit it here:-

To make life easier for you, in this blog post, I have provided a sample meal plan with delicious healthy recipes (with videos to teach you 'how') to make it easier to start your journey to eating clean.  If you’re not new to clean eating then that’s okay too!  This is still a great way to maintain your healthy lifestyle and try out new recipes.

 Here are some helpful tips to stay on track:

• 1. Plan what you will eat for the week ahead using my blank meal plan (or use the one I've filled in).
• 2. Eliminate added sugars from your diet
• 3. In the supermarket, chose the isles where the fresh produce is stocked
• 4. Drink plenty of water
• 5. Focus on nutrients, not just calories
• 6. Cook your own meals 
• 7. Always stock your fridge with fresh produce

Here you can download my own sample meal plan in pdf format with links to all the recipes:

Clean Eating Recipes in the above Meal Plan

Monday

Tuna, Edamame and, Blackberry Salad for lunch:-

Ingredients
Rocket, lettuce leaves, edamame beans, a can of tuna (drained, in brine), half a small red onion, 1 whole carrot grated, 250g blackberries, 1 tablespoon of chia seeds, quarter of a cucumber cut into small pieces, 8 or 9 cherry tomatoes, 1 large mushroom cut into small pieces, chives finely cut, poppy seed dressing.

Method to the Madness
Cut the cucumber, mushroom, chives up into small pieces.  
Cut cherry tomatoes in half if desired.  
Grate carrot.  
Mix all of the ingredients together in a bowl.  
Add whatever dressing you desire.  
Serve and enjoy.

Slow Cooked Chicken in Almond Stew for dinner:-

Ingredients
2 carrots, 3 medium sized potatoes, 1 clove of garlic, 2 red onions, around 5 spring onions, peas, around 10 pieces of chicken thighs and drumsticks, salt, pepper, paprika, thyme and basil. 1 chicken oxo cube, 1 tablespoon of apple cider vinegar, 1 tablespoon of coarse grain mustard, 2 tablespoons of chopped almonds, flour to thicken. Plus a sprinkling of almonds on the final dish.

Tuesday

Salmon spinach and avocado wrap for lunch:-

Ingredients: Seeded wholemeal wrap, avocado, hot salmon flakes, spinach, cucumber, 

Light 598 Calorie Pizza for dinner:-

Ingredients: Seeded tortilla wraps, 2-3 tbsps reduced fat pesto, 2-3 tbsps concentrated tomato puree, 2 x tomatoes, shredded chicken breast, spinach, low fat mozzarrella cheese

Wednesday

Chicken, Mozzarella and Mayo Wrap for lunch:-

Ingredients: seeded wholemeal wrap, lighter than light Hellman's mayonnaise, 50% half fat mozarella cheese, chicken breast, on the vine organic tomatoes, spring onion, spinach.

Rusic Lamb Recipe in Honey and Mint Sauce for dinner:-

Thursday

High Protein Salad Recipe for lunch:-

Ingredients: New potatoes, roast chicken breast, lettuce, marinated herring with dill, 3 boiled eggs, smoked salmon with dill, sweet pickled onions, parsley, mushrooms, 1x lemon, 1 tomato, 1 red onion, cucumber, mint leaves, chia seeds, 1 avocado, gherkins, olives, pistachios, dried apricots, almonds, dried canberries.

Chicken and Coconut Slow Cooked Curry Recipe for dinner:-

Ingredients
Chicken Breasts x 5, 2 red onions,1 pepper, 1 clove of garlic, 5 tablespoons of dessicated coconut, 4 tablespoons of tomato paste/puree, 1 can of coconut milk, 2 tablespoons garam massala, 2 tablespoons mild curry powder, one teaspoon of sea salt, one teaspoon of chili flakes, Optional cornflour to thicken the sauce.

Friday

Salmon, Cream Cheese and Tomato Wrap for lunch:-

Ingredients: Lightest Philadelphia Cream Cheese, wholemeal wrap, avocado, plum tomatoes, spring onion, salmon flakes, spinach.

Spanish and Mushroom Omelette for dinner:-

Saturday

Anything for lunch, then, Duck a l'orange for dinner:-

Ingredients:

4x duck legs

6 oranges

1 beef stock cube

1 pot of honey (454g)

salt and pepper

flour to thicken (preferably gluten-free flour)

Plus potatoes, peas and soya beans, if that's what you like.

And on Sunday, have the day off!

I think that the overriding key which will determine your success with regards to clean eating, is your mindset.  Where our minds are (and of course, our mental health), can significantly impact on your healthy lifestyle.  However, this is probly the hardest aspect of our life to conquer in order to achieve life long wellness.  

Our minds are similar to the way our muscles work; the more you use your mind, the stronger it becomes.  Focussing on our mindset and where our thoughts are at will open doors to more opportunities and ideas in life, achieve more happiness and a healthier lifestyle.

So if you're ready to kick start your healthy eating plan for that summer bod, what better way than to use my sample meal plan, or create your own, using my blank one?!  Remember that clean eating is a lifestyle, not a diet, so if you approach it with that mindset, then you're already one step ahead!

Let me know what you think, and please comment below. Feel free to subscribe to my youtube channel here and also please visit my Instagram page, my facebook page, my pinterest page and my twitter account.

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