Shrinking On a Budget
Clean Eating Meal Plans
Snack #1 (S1)(List assumes 4 Days)
Green Power Smoothie
In blender or Nutri-Bullet, combine 1 cup ice, 1/2 cup non-fat greek plain
yogurt, 1 squirt honey 1 small banana, 2 cups spinach (if leaves are large,
quarter them), and the juice of one orange.  Blend until smooth.
Makes 1 serving
 
Snack #2 (S2)(List assumes 3 Days)
Frozen Grapes
Place 3 cups seedless grapes in a colander and rinse under cool water. After
washing, let the excess water drain and pat them gently with a clean towel to dry.
Remove grapes from the stems. Place clean, dry grapes on a baking sheet lined with
waxed paper and place in the freezer. Once completely frozen, place in a freezer bag
and store them in the freezer until needed. Using the baking sheet keeps grapes from
clumping together.
Makes 3 (1 cup) servings
     
Breakfast #1 (B1) (List assumes 4 days)
Chocolate Overnight Oatmeal
Combine 1/2 cup old fashioned oatmeal, 1/2 cup unflavored almond or soy
milk, 2 1/2 Tbsp. cocoa powder and 1 packet or 1 squirt honey in a
container, cover, and refrigerate overnight. In the morning, stir up oatmeal
mixture. Top with 1/2 banana (chopped), stir, and enjoy! Note: You may
have to add more milk in morning to achieve desired consistency.
Makes 1 serving
 
Breakfast #2 (B2)(List assumes 3 days)
French Toast with Strawberries
Whisk together 2 eggs, 1/8 tsp. vanilla and 1/4 cup unflavored almond or soy milk in
bowl just slightly larger then two pieces of bread.  Allow two pieces of light wheat
bread to soak in mixture for 2 minutes, then flip.  Allow to soak on flip side until all egg
is absorbed.  Cook in non-stick skillet sprayed with cooking spray over medium heat
for 2-3 minutes, then flip and cook other side for two minutes. Top French toast with
2/3 cup sliced strawberries.
Makes 1 serving
     
Lunch #1 (L1)(List assumes 4 days
Taco Chicken Soup
Heat 1 teaspoon olive oil in medium saucepan over medium high heat.
Add 1/2 cup chopped frozen (thawed) chopped onion and 1 clove garlic.
Saute 3 minutes or until tender. Add 1 1/2 cups fat free reduced sodium
chicken broth, 1/2 cup water, 2 cups shredded cooked chicken (from
Greek Chicken), 2 Tbsp. lime juice, 1/4 tsp. chili powder and a 10 ounce
can diced tomatoes w/ green chilis (undrained). Bring to a boil then
reduce heat and simmer 5 minutes.
Makes 4 servings
 
Lunch #2 (L2)(List assumes 3 days)
Italian Tuna Salad
Rinse 1 (15­ounce can) organic cannellini beans well in colander and drain. Drain 1
(6­ounce) can chunk light tuna (packed in water). In large bowl, combine beans
tuna, 2 (seeded and chopped) vine ripe tomatoes, 4 green onions (trimmed and
sliced), 2 Tablespoons olive oil, 2 Tablespoons lemon juice, 1/2 teaspoon lemon
zest and 1/4 tsp. each salt and pepper in a medium bowl. Stir gently. Refrigerate until
ready to serve. Serve each serving over 1 cup chopped lettuce.
Makes 3 (1 cup) servings
Desserts
Peach Banana Popsicles: Mix 3 (washed) medium ripe peaches, pitted and quartered (optionally leave peel on), 1 medium banana, 1 cup plain greek
yogurt, 1/2 cup unsweetened almond or soy milk, 3 Tbsp honey, 1 tsp vanilla extract, 1/4 tsp cinnamon together in a blender until smooth.  Pour into popsicle
molds and freeze. If you don’t have popsicle molds, you can freeze the mixture small paper cups. You’ll need to freeze for an hour or so if using cups, then
insert popsicle stick and continue to freeze.  Remove popsicles from their mold when ready to serve.
Makes 10 popsicles.
Blueberry Parfaits: Stir (unsweetened frozen/thawed or fresh), 3 Tbsp. honey, 1 tsp. lemon zest and 3 Tbsp. lemon juice in a medium saucepan. Bring to a
boil; reduce heat to medium low and cook, stirring occasionally for 15 minutes. You’re looking for a simmer, so if it starts to bubble more than very gently,
reduce heat to lowest setting. Let cool for 5 minutes. While cooling, mix together 2 cups plain fat free greek yogurt with 2 Tbsp. honey and 1 teaspoon vanilla
extract.  Spoon 1/4 cup of yogurt mixture into each of 4 serving dishes.  Top each serving with 3 Tbsp. blueberry mixture.  Repeat layer with remaining yogurt
and blueberry sauce.  
Makes 4 servings
Sample Meal Plan
Snacks, Breakfasts, Lunches and Dessert
IMPORTANT INFO: This meal plan is intended for those already following a more strict Clean Eating lifestyle.  You obviously need to make selections that are in line with your particular level
of adherence to the Clean Eating plan (for instance some only use organic vegetables, Grass Fed Beef and Free Range chicken.