7 Day Clean Eating and Low Carb Challenge
Prepping food takes time – time we just don’t have every morning and I understand the convenience of grabbing a little carb filled granola bar as we shuffle out the door. It’s so important to prepare your foods ahead of time as much as possible! And personally, I don’t have hours on end to spend each Sunday prepping for the entire week which is why most of my planning happens the night before.
You know what I’m talking about…that little sliver of precious time where you chose to either do something productive or veg out doing absolutely nothing. I know, I know, we’re all drained from the day, but put on some cooking tunes and prep those foods! You’ve heard it before – PLAN FOR SUCCESS! And in all honesty, it won’t take too much of your time, I promise!
This is a simple 7 day meal plan that I came up with and one that I follow as closely as possible. I’m eating low carb and high protein, yet keeping my calories to a minimum (because my goal is to ultimately lose 40 pounds). Also eating very little dairy and watching the fat – yes even the good fat sneaks up on me if I’m not careful. In a nutshell, I’m eating clean!
This particular plan gives me a 1200 – 1300 calorie allowance. You may be thinking – jeesh, that seems low. And I thought so too, but I used this calculator to help me figure out how much I should eat to maintain versus how much I should eat to lose. I was eating about 2300-2600 every day and I was maintaining yet wondering why the heck I wasn’t losing anything even though I was eating healthy! Unfortunately there are more pieces to the puzzle.
I also use the myfitnesspal app to track my daily calories. Use the calculator to find your happy caloric intake. Don’t forget to adjust for workouts. And of course, talk to your health care provider before taking on a new plan.
If I’m planning to have broccoli florets, for example, with breakfast or lunch, I’ll steam that the night before as well as hard boil some eggs for the following day or two. Sometimes I’ll even chop up the veggies for my scrambled eggs so all I have to do is throw them in the pan.
Every evening I also pack food in containers so that all I need to do is pack my lunch bag in the morning. And the truth is, if I don’t do any of this the night before, the next morning will be the morning that I end up sleeping through my alarm clock and grabbing whatever foods I can as I run out the door. This is a big fat fail! So…plan and prep!
*I cook all eggs in coconut oil*
- 1 slice sprouted bread (low sodium) with 1/4 avocado and 1 egg
- 1 egg and 2 egg whites scrambled with spinach
- 2 eggs, 1 rice cake and sliced tomatoes
- 1 egg, 3-4 egg whites scrambled with mushrooms, spinach and broccoli
- 1 egg, 3-4 egg whites with broccoli florets and a slice of sprouted toast
Mid-Morning and Afternoon Snack Ideas
- Steamed green beans, broccoli, or brussel sprouts – lightly salted
- 2 tablespoons hummus with carrots/celery to dip
- 1-2 hard boiled eggs
- 1 rice cake with 2 tablespoons almond butter
- Cucumber and tomato slices, drizzled with 1 tablespoon olive oil, sprinkled with salt and pepper
- Celery sticks with 1 tablespoon natural peanut butter
*Some days I’m flat out starving and need something extra aside from my normal meals – in this case I will have 10-15 raw almonds* I always keep a tiny container of almonds with me. You never know!
- 2 cups chicken soup. *Recipe coming soon*
- 1 & 1/2 cups turkey chilli. *Recipe coming soon*
- 6 oz baked chicken with green veggies and 2 tablespoons hummus (With this, I usually make a salad out of it: raw spinach and top it with cut up chicken and hummus as my “dressing”)
- 6 oz baked chicken with sauteed zucchini and onions and 1/2 cup quinoa
- 2 – 4 oz turkey patties with steamed kale
- 4 oz beef roast with steamed green beans and carrots
I plan to journal for the next six months – the good, the bad and the ugly! Keep up with me here! I find that by writing everything down, it actually keeps me accountable. Plus, we’ve been invited to a family wedding in June, so what better time to reach my goal?