Eating Clean by mariannekuga

Eating Clean A 4-Day Quick Start Plan

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CONTENTS Welcome................................. 3 Meal Plans............................... 4 Shopping List........................... 5 Breakfast Recipes.................... 6 Lunch Recipes.......................... 11 Dinner Recipes........................ 17

WELCOME Here is everything you need for 4 days: meal plans for breakfast, lunch and dinner, snack ideas, recipes and even the shopping list. This Quick Start Plan is designed to get you started on the fast track towards EATING CLEAN. This plan consists of healthy ingredients and recipes that are not only incredibly simple, but delicious and nutritious. Itâ&#x20AC;&#x2122;s no secret that when you eat better, you feel better. A balanced diet of real food can help fight and prevent disease, clear up your skin, promote weight loss, heal your body, un-fog your brain, along with a plethora of other benefits. Following this plan will kick start your journey towards a fitter body and a healthier life!

Enjoy! Melodee Meyer, Founder, Fit Free Project For more information on eating clean, and maintaining a healthy, fit lifestyle, or on Melodee, visit www.fitfreeproject.com.

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Meal Plans

Day 1 BREAKFAST Bacon and Eggs Tuna Salad Lettuce Wrap LUNCH DINNER Roast Chicken w/ Cauliflower Rice & Sautéed Green Beans

Day 2 BREAKFAST Chicken Sausage and “No-Oat” Creamy Porridge Chicken on Mixed Green Salad w/ Classic Vinaigrette Dressing LUNCH DINNER Simple Salmon with Sautéed Greens

Day 3 BREAKFAST Vegetable Frittata Bunless Burger and Classic Coleslaw LUNCH DINNER Roast Pork Tenderloin, with roasted sweet potatoes and sautéed zucchini

Day 4 BREAKFAST Sweet Potato and Bacon Hash topped with a fried egg Thinly sliced strips of Roast Pork Tenderloin on Shredded LUNCH Brussels Sprouts Salad DINNER Braised Italian Chicken with Sautéed Vegetables 4

4-Day Quick Start Shopping List Note:”Snacks” and “Basics” not included

PROTEINS: Meat, Poultry, Fish, Eggs

PRODUCE

1 whole organic or free-range chicken 2 boneless skinless chicken breasts 1 lb. uncured, nitrate-free bacon 1 package pork tenderloins 1 lb. of chicken sausage 6 - 8 oz. of salmon 2 4-6 oz. chicken breast 1 12 oz. can of tuna (water packed) 1 12 oz can of chicken (water packed) 2 dozen cage-free organic eggs 1 lb. ground meat

1 head Bibb/Butter lettuce (for wraps and salads) 3-4 avocados 2 organic tomatoes 1 head of cauliflower 1 small bag of French green beans 1 container/bag of your favorite salad greens 2 organic cucumbers 1 container of white or brown mushrooms 1 bunch Swiss chard 1 bunch kale 1 bell pepper (optional, any color) 1-2 garlic bulbs 1 white onion 1 red onion 3 yellow onions 3-4 sweet potatoes 3-4 zucchini 1 small head of green cabbage 1 small head of red cabbage 2 lbs. organic carrots 1 piece fresh ginger 1 bunch scallions 1 bag shredded Brussels sprouts 1 bag of fresh spinach 2-3 yellow squash 1 bunch of fresh flat parsley 1-2 bunches of your favorite herbs (thyme, basil, chives, rosemary, oregano, etc.) 1 banana 1 stalk celery 3 lemons

DAIRY 2 lb. grass-fed unsalted butter or Ghee

CONDIMENTS/CANNED GOODS 1 btl Extra-virgin olive oil 1 jar of organic raw coconut oil 1 btl white and/or balsamic vinegar 1 btl apple cider vinegar 4 cans coconut milk 1 can coconut cream 1 can artichokes (in water) 1 container or 2 cans Chicken broth Nuts (almonds, walnuts) 1 pkg. unsweetened or desiccated coconut 1 bag almond meal 1 btl capers 1 jar Kalamata olives 1 jar tahini 1 jar Dijon mustard 1 btl vanilla extract 1 container of kosher or sea salt Pepper (fresh ground is awesome!) Celery Seed, Red Pepper Flakes, Cumin, Paprika, Allspice and any other spices you enjoy for added flavor 5

BREAKFAST

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BREAKFAST

Bacon and Eggs This is a high protein breakfast that is a great way to start the day. You can fry your bacon in a pan or place it on a greased baking sheet in the oven. Substitute any meat for bacon – leftovers are especially good (salmon, steak, etc.) Eggs can be prepared however you like: fried, poached, scrambled, baked, boiled. What kind of veggies do you like? Have some with your bacon and eggs for breakfast! Some suggestions: sautéed spinach or sliced zucchini.

BREAKFAST

Chicken Sausage and No-Oat Creamy Porridge

This is a great protein and veggie combo for breakfast. You can make your own Chicken Sausage from ground chicken or buy it ready made, just read your labels!

No-Oat Creamy Porridge For mornings when you really want that warm cereal fix, here it is! This is super fast when you use leftover riced cauliflower, which keeps great in the fridge. Ingredients: serves 2 1 c tightly packed riced cauliflower

1 c coconut milk or coconut cream

4 T unsweetened shredded coconut

1 banana, mashed

2 t vanilla extract

/ 2 t cinnamon

Instructions: Combine all ingredients in a saucepan over low heat and stir. The mixture will thin out as it cooks and the cauliflower starts to soften. Bring to a simmer, reduce heat and cover, stirring every few minutes until cauliflower is cooked (around 15 minutes). Serve topped with nuts, berries or coconut cream. 8

BREAKFAST

Vegetable Frittata

A frittata is an egg-based Italian dish similar to an omelet or crust-less quiche. Its ingredients, aside from the eggs, are up to you! This is a great recipe for using up those leftover cooked vegetables and meats, and you can eat this dish at any meal, BREAKFAST, lunch or dinner. Adding coconut milk (or heavy cream if you tolerate dairy) makes this a delicious and creamy dish, as well adding that healthy fat your body needs, however, you can do without it. Ingredients: serves 3-4 6 eggs 1/ 4 c coconut milk (optional) 1

/ 2 t pepper

1 T coconut oil

Pinch of sea salt 1 T chopped flat leaf parsley

1 c cooked vegetables or combination of meat and vegetables

Instructions: Preheat oven to broil. In a medium bowl, using a fork, blend together eggs, milk (if using), salt and pepper. Heat an 8”-10” oven-safe sauté pan (preferably non-stick) over medium heat. Add coconut oil and melt. Add vegetables and/or meat to pan and warm for 2-3 minutes. Add egg mixture and stir with a heat-proof rubber spatula. Cook 4-5 minutes or until egg mixture sets on bottom and begins to set on top, then sprinkle with parsley. Place the pan in the oven and broil for 3-4 minutes until lightly brown and fluffy. Be sure not to overcook. Remove from oven, cut into servings and enjoy! 9

BREAKFAST

Sweet Potato and Bacon Hash

This is a great side dish or even a main dish with the addition of foods such as sausage, bacon, pork, bell peppers, eggs, etc. Ingredients: serves 2-4 1

/ 2 onion, chopped

3 T olive oil

/ 2 T ghee or butter

2 sweet potatoes

3 T fresh rosemary

kosher salt and freshly ground pepper

Instructions: Peel sweet potatoes and cut into large dice. Place in a bowl with 2 T of olive oil and rosemary. Toss in the bowl to coat potatoes, and season with salt and pepper. Place evenly in a single layer on a baking sheet lined with parchment paper. Put in a 425-degree oven and roast for 30-35 minutes until potatoes are browned and soft. In a skillet, melt 1 T olive oil and the ghee over medium heat and add the onion, salt and pepper. Cook until tender. Add the cooked sweet potatoes, heat and serve. Note: If you are adding peppers, add amounts equal to the onion and cook together. If you are adding any raw meat it too can be cooked with the onions, or you can add cooked meats to the sweet potato onion mixture. Soft fried eggs can be placed on top of the finished hash, or cracked on top of the hash and all can be baked in the oven until the eggs are cooked. Serve hot. 10

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Lunch

Tuna Salad Lettuce Wrap

This is a fast and easy lunch where you take large lettuce leaves and fill them with a spoonful of Tuna Salad and avocado and tomato slices. If you are in a super hurry, just mash up your tuna with the avocado, wrap it and go! Olive Oil Tuna Salad This recipe is a healthy and delicious alternative to using mayo in your tuna salad. However, IF you can’t live without the mayo then opt for making your own. (Recipe provided in “Clean Basics” Section) You won’t believe the difference in flavor to purchased mayo! Ingredients: serves 3

1 12 oz. can of tuna in water, drained

1 rib celery, chopped

/ 4 red onion, minced (soaking the onion in water for 5 minutes mellows the taste)

/ 4 c pitted black olives, chopped (Kalamata or Nicoise are the best)

1 T capers, rinsed

2 T extra-virgin olive oil

Juice of 1/ 2 lemon

2 T chopped fresh flat leaf parsley or basil

kosher salt and freshly ground pepper to taste

Instructions: In a medium bowl add tuna, breaking it up into large chunks. Then add celery, olives and capers. Add olive oil, lemon juice, and parsley/basil then toss together. Season to taste with salt and pepper. If you choose to use mayo, eliminate the olive oil and add 2/ 3 C mayo and a light squeeze of lemon juice. 12

Lunch

Chicken on Mixed Green Salad with Classic Vinaigrette Dressing This is an easy go-to for lunch and can be found in almost any restaurant as well. Substitute any of your favorite protein to put on the salad like fish or beef. This one is with leftover roast chicken, on fresh mixed greens. Some other great veggies to add: • cucumbers • artichokes (canned in water) • tomatoes • grated carrot

Classic Vinaigrette Recipe in “Clean Basics” Section. 13

Lunch

Bunless Burger and Classic Coleslaw

Your favorite burger with all the fixings can be enjoyed in a lettuce wrap or on it’s own… still delicious! Add a little ground bacon for a smoky flavor and a side of Classic Coleslaw.

Bunless Burger Ingredients 1 T coconut oil 1

/ 2 c onion, chopped fine

1 lb ground meat (beef, lamb, chicken, turkey) 1 clove garlic (optional)

1 egg, whisked 1/ 4 c almond meal (optional) salt & pepper

Instructions: Heat oil in skillet. Mash all ingredients together with your hands. Form round ball and start to flatten. They should still be a little bit round in shape so they don’t get too thin, overcooked and dry. Fry in coconut oil.

Lunch

Bunless Burger and Classic Coleslaw Continued...

Classic Coleslaw Traditionally, coleslaw is made with mayonnaise or vinegar, red or green cabbage (or both), plus shredded carrots. You can add other veggies to it such as bell peppers, Brussels sprouts, shredded kale, etc. It can also be made using a vinaigrette in place of mayo. Shredding cabbage generally creates large amounts, so set some aside to use in salads and other recipes. Ingredients: 1 head green cabbage 3-4 c shredded carrots

1 head red cabbage 1

/ 4 - 1/ 2 c apple cider vinegar

1 T each of sea salt, black pepper, dry mustard and celery seed 1

/ 2 c homemade mayo

Instructions: Dice or shred cabbages. Put in a large bowl with shredded carrots and toss well. Add vinegar and mayo and mix well. Add all of the seasonings and mix to coat cabbage well. Taste and adjust seasoning. Note: If you omit the mayo, substitute olive oil or make a vinaigrette using apple cider vinegar and olive oil. Add the seasoning to the vinaigrette and mix well. 15

Lunch

Pork Tenderloin on Shredded Brussels Sprouts Salad

Any of your favorite proteins are interchangeable with any of your favorite salad combinations. This is leftover Pork Tenderloin and a variation of the Classic Coleslaw recipe with shredded Brussels Sprouts and a Scallion Ginger Vinaigrette dressing. Ingredients 2 c Brussels sprouts 2 - 3 shredded carrots

/ 2 head cabbage or 1 head romaine lettuce

2 t grated ginger (use to taste)

1 scallion

Instructions: Shred Brussels sprouts, cabbage/lettuce and carrots with food processor (easy and fast) or hand shredder (harder and slower). Add dressing to veggies and toss.

Scallion Ginger Vinaigrette Follow the recipe for Classic Vinaigrette. After the vinaigrette has emulsified add 1 T of fresh chopped ginger and 2 finely chopped scallions, both white and green parts. Let sit for a few hours for flavor to develop. 16

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Dinner

Roast Chicken with Cauliflower Rice and Sautéed Green Beans A new family tradition that makes your house smell like home. Green beans can be lightly sautéed in coconut oil or can be replaced with any green vegetable you like. This one chicken will feed 2 people for dinner Day 1 and lunch for Day 2. Whole Roast Chicken There are numerous ways to roast a chicken. The chicken preparation can be as easy as salt and pepper and tastes delicious if you start with the right bird! An organic chicken will always give better results than your standard fryer from the market. The difference in flavor and texture is huge, so buying the better quality bird is worth the extra dollars. Start by drying the bird with a paper towel. No need to wash, as it’s safer not to. Drying the skin and cavity allows the bird to roast as it eliminates steam. Season with a nice coating of salt and pepper ALL over the bird, back, under wings, between thighs and inside the cavity will result in a chicken with crispy skin and flavorful meat. Sprinkling the chicken cavity with spices or dried herbs and stuffing the cavity with sprigs of herbs like rosemary, chopped citrus, smashed garlic and onion will infuse the bird with flavor inside and out as it cooks. Start with this Lemon Rosemary Roast Chicken then don’t be afraid to get creative and add your own favorite flavors next time. Let the chicken come to room temperature before you roast it, around 30 minutes. 18

Dinner

Roast Chicken with Cauliflower Rice and SautĂŠed Green Beans continued...

Ingredients: serves 4 1 - 3 1/ 2 to 4 lb. chicken (preferably organic or free-range) 2 lemons, chopped

5 sprigs of rosemary

5 cloves of garlic

2 yellow onions

kosher salt and freshly ground pepper

Instructions: Preheat oven to 375. Liberally season chickens with salt and pepper. Place thick slices of 1 onion in the bottom of greased shallow sided pan. Stuff other chopped onion, lemon, whole garlic gloves and rosemary sprigs into the cavity. Loosely tie legs together (optional), and place on top of sliced onion in pan. Roast chicken until golden brown and the juices run clear, about 50 - 60 minutes. If you have a meat thermometer place it in the thigh area, it should read 160. Let it rest for 15 minutes and it will continue to cook. Finish temperature should be 165. Let the chicken rest out of the oven for 5 to 10 minutes. Slice, pour pan juices on chicken and serve.

Dinner Cauliflower Rice This is a great alternative to white rice or potatoes, and cauliflower is loaded with vitamins and minerals. You can create a variety of “rice” dishes with it, including Mexican rice, fried rice, and herbed rice by adding different spices and herbs. You can also enrich it with butter or ghee, as well as add flavor with broth. Use this recipe as a base for other dishes. Ingredients: serves 2-3 depending on the size of the cauliflower 1 head of cauliflower

1 T coconut oil

kosher salt and freshly ground pepper to taste

Instructions: Remove stem and leaves from the cauliflower and discard. Grate the entire head of cauliflower by hand or place cut pieces of the head in the food processor and process until it is the size of rice grains. Melt the coconut oil in a sauté pan over medium heat, add salt and pepper and stir until heated.

Dinner

Simple Salmon with Sautéed Greens

The quality of this meal is completely dependent on the quality of your ingredients. Fresh fish does not smell fishy!

Simple Salmon Preheat a thick-bottomed skillet and season it with a little olive oil or coconut oil. When pan is hot, put in salmon filet, skin down. Salt and pepper the top. Let cook until edges start to firm then turn it over. Skin may, or may not come off – doesn’t matter. Salt and pepper the back side. Continue cooking for a few more minutes then turn back over. Top should now be a golden brown. Don’t over cook if you want it to be moist and a little pink still in the middle.

Sautéed Greens Ingredients

1 T coconut oil

1-2 clove garlic, chopped

1 c onion, chopped

1 c mushrooms (any kind), sliced

1-2 c Swiss chard

1-2 c kale

Instructions Gently sauté garlic and onion in coconut oil until onions are clear and remove from pan. Next, sauté mushrooms and remove from pan. Add more oil if necessary. Sauté greens and when they soften, add back the onion and mushrooms to heat thoroughly and enjoy! 21

Dinner

Roast Pork Tenderloin with Roasted Sweet Potatoes and Sautéed Zucchini Home cooked goodness can be easy and delicious. This meal combo is worth company but nice to eat all on your own too. PorK Tenderloin Pork tenderloin is one of the easiest cuts of meat to cook. However, it’s a very tender cut and has very little fat, so it’s easy to overcook it. It is PERFECTLY fine to have the center of the meat a little pink as long as it reaches 140 to 145 degrees at its thickest part. Remember, resting the meat out of the oven is important, as it allows the juices to settle back into the meat, and lets it continue to cook. Removing the meat before 140 will guarantee that it won’t be overdone. Tenderloins are generally small, 1 to 2 lbs., so they often come packaged in sets of 2. Cook them both and use them throughout the week, for lunch or a super simple supper. They are also sold in marinades but it is best to add your own seasonings so that you can control the ingredient qualities and amounts. Pork tenderloins can be rolled in a rub, wet or dry, marinated, or simply salted and peppered.

Dinner

Roast Pork Tenderloin with Roasted Sweet Potatoes and Sautéed Zucchini Continued...

Ingredients: serves 2-3 1 pork tenderloin (1 to 1 1/ 2 lbs.) 1

/ 2 t freshly ground pepper

1 t kosher salt 1 T coconut oil or butter

Instructions: 10 - 20 minutes before you start cooking preheat the oven to 450 degrees and place an ovenproof skillet on the center rack of the oven. The skillet will heat with the oven. Pat the pork dry with a paper towel and remove any excess fat. Sprinkle salt and pepper all over sides and back. Note; if you plan on using a rub, add it to the meat at the time you add salt and pepper. Carefully remove the pan from the oven using oven mitts and a dish towel. Pour oil or butter in the pan, swirl to coat the bottom and add tenderloin. Return pan to oven and roast for 10 minutes. Turn pork over to the other side and turn oven to 400. Continue to roast for 10-15 minutes or until internal temperature is 140. Place on cutting board, let rest for 10 minutes covered with foil, slice diagonally and serve immediately with pan juices.

Roasted Sweet Potatoes Peel, wash and cut up your sweet potatoes into uniform sizes. Experiment with different shapes: slices, chunks, wedges or fries. Place in a bowl and lightly coat with olive oil, salt and pepper. Put on a parchment paper covered baking sheet and put in 350 degree oven for 20 – 40 minutes, depending on size potato pieces. Roast until tender.

Sautéed Zucchini Wash and slice zucchini and sauté in a hot pan with coconut oil. Sprinkle with salt and pepper and cook until tender, about 5 or 6 minutes. Leave a little crunch (and excitement) in your veggies! 23

Dinner

Braised Italian Chicken with Sautéed Vegetables This is a braised chicken recipe, which is a great way to deal with breasts since it will keep them from becoming dry. You can also do this recipe with other cuts as well. Sauté your favorite vegetable(s) like zucchini, asparagus, red peppers, etc. in a T of coconut oil or olive oil until soft but still crunchy. Sprinkle with salt and pepper – fast, simple, delicious. Ingredients: 2 T olive oil 1

/ 2 lb mushrooms, sliced

2 chicken breasts 1 yellow onion, thinly sliced

1 clove garlic, minced 1/ 2 c chicken broth 1 can tomatoes, diced 1/ 2 t oregano 1

/ 2 t basil 1/ 2 t red pepper flakes (optional)

Instructions: Season chicken with salt and pepper, then brown in heated oil for 3 – 4 minutes in skillet. Add mushrooms, onion and garlic; cook and stir until browned, another 3 to 4 minutes. Pour tomatoes and broth over chicken, add seasonings and simmer for about 15 minutes until chicken is no longer pink and gets to 165 degrees. 24