Here is the first three days of the eat clean plan from Tosca's book:
Day One
Morning: 1 c. oatmeal
4 egg whites, cooked
½ c. mixed berries
8 oz water
Mid-morning booster: 1 medium apple
1 Tbsp. almond butter
8 oz. water
Lunchtime refuel: 1 can water-packed tuna
1 ½ c. spinach leaves, 2 sliced radishes and grated carrot, drizzle with lemon juice or balsamic vinegar
8 oz. water
Mid-afternoon munch: Protein shake with ¼ c. oatmeal, 1 Tbsp. flaxseed, 1 banana, 1 c. soy milk
Dinner: Steamed Sea Bass**, mango salsa**
½ c. Summertime Risotto**
7 steamed asparagus spears
½ steamed red pepper
8 oz. water
Before bed: 1 medium apple
8 oz. water
Day Two
Morning: 4-6 egg whites, scrambled with spinach and chopped tomato
1 slice dry multi-grain or Ezekiel grain toast
8 oz. water
Mid-morning booster: 1 c. raw vegetable crudités with low-fat hummus
8 oz. water
Lunchtime refuel: ¾ c. low-fat cottage cheese with ½ chopped medium apple
Handful of green or red grapes halved
2 Kavli crispbread
8 oz. water
Mid-afternoon munch: Leftover Summertime Risotto tossed with 1 can tuna
8 oz. water
Dinner: Adobo-Rubbed Prok Tenderloin with Pico De Gallo**
Sauteed baby spinach
½ baked sweet potato
8 oz. water
Before bed: Handful unsalted almonds
½ medium apple
8 oz. water
Day Three
Morning: Breakfast burrito** on whole-grain wrap, leftover Pico De Gallo, egg white omelet
8 oz. water
Mid-morning booster: Strawberry, banana and orange smoothie with 1/4 c. oatmeal. 1 scoop protein powder
1 c. soy milk
Lunch: Grilled chicken breast on whole-grain wrap with sliced tomato and baby spinach
½ c. low-fat plain yogurt with chopped apple and banana
8 oz. water
Mid-afternoon munch: 3 hardboiled egg whites mashed with hummus on a whole grain wrap
8 oz. water
Dinner: Sesame-seared Tuna** with Vegetable Slaw** served over Sweet Potato Risotto**
8 oz. water
Before bed: ½ c. low-fat plain yogurt
½ sliced banana
8 oz. water
**Recipes are in The Eat-Clean Diet book by Tosca Reno
HTH!!!
Lorie
Day One
Morning: 1 c. oatmeal
4 egg whites, cooked
½ c. mixed berries
8 oz water
Mid-morning booster: 1 medium apple
1 Tbsp. almond butter
8 oz. water
Lunchtime refuel: 1 can water-packed tuna
1 ½ c. spinach leaves, 2 sliced radishes and grated carrot, drizzle with lemon juice or balsamic vinegar
8 oz. water
Mid-afternoon munch: Protein shake with ¼ c. oatmeal, 1 Tbsp. flaxseed, 1 banana, 1 c. soy milk
Dinner: Steamed Sea Bass**, mango salsa**
½ c. Summertime Risotto**
7 steamed asparagus spears
½ steamed red pepper
8 oz. water
Before bed: 1 medium apple
8 oz. water
Day Two
Morning: 4-6 egg whites, scrambled with spinach and chopped tomato
1 slice dry multi-grain or Ezekiel grain toast
8 oz. water
Mid-morning booster: 1 c. raw vegetable crudités with low-fat hummus
8 oz. water
Lunchtime refuel: ¾ c. low-fat cottage cheese with ½ chopped medium apple
Handful of green or red grapes halved
2 Kavli crispbread
8 oz. water
Mid-afternoon munch: Leftover Summertime Risotto tossed with 1 can tuna
8 oz. water
Dinner: Adobo-Rubbed Prok Tenderloin with Pico De Gallo**
Sauteed baby spinach
½ baked sweet potato
8 oz. water
Before bed: Handful unsalted almonds
½ medium apple
8 oz. water
Day Three
Morning: Breakfast burrito** on whole-grain wrap, leftover Pico De Gallo, egg white omelet
8 oz. water
Mid-morning booster: Strawberry, banana and orange smoothie with 1/4 c. oatmeal. 1 scoop protein powder
1 c. soy milk
Lunch: Grilled chicken breast on whole-grain wrap with sliced tomato and baby spinach
½ c. low-fat plain yogurt with chopped apple and banana
8 oz. water
Mid-afternoon munch: 3 hardboiled egg whites mashed with hummus on a whole grain wrap
8 oz. water
Dinner: Sesame-seared Tuna** with Vegetable Slaw** served over Sweet Potato Risotto**
8 oz. water
Before bed: ½ c. low-fat plain yogurt
½ sliced banana
8 oz. water
**Recipes are in The Eat-Clean Diet book by Tosca Reno
HTH!!!
Lorie
