A 10 days clean eating challenge is the best place to start on your journey to eating clean towards a healthy food diet. It requires you to follow the aforementioned guidelines on the types of foods to eat. In this case, real food which is not bought, processed or man-made in any way. Food should be low-carb, gluten-free with a clear emphasis on lean protein, healthy fats and fresh produce. In this challenge, you will prepare the food yourself so it is important to make prep ahead by shopping for groceries. Follow the meal plans without skipping or jumping to the middle, or omitting one of the menus. As part of the challenge, train yourself to eat after every 3-4 hours, but avoid any kind of food at least two hours before sleep.
Healthy Food Diet – 10 Day Challange
DAY 1
This is the first day, so it is important to start the right way in order to set the tone for the next nine days.
Breakfast
- Banana Coconut Protein Green Smoothie
Lunch
- Roasted fennel, asparagus, and red onions with parmesan and hard boiled eggs
Snack
- Grapefruit with shredded coconut
Dinner
- Slow Cooker Salsa Verde Chicken with Cauliflower “Rice” and Green Beans
- Cauliflower rice
- Blanched Green Beans
Night Snack
- 2 squares (1 ounce) dark chocolate
DAY 2
Breakfast
- Chia Pudding with Strawberries, Fig and Almonds
Lunch
- Nicoise Salad
Snack
- 2 medium carrots, peeled and cut in matchsticks, with ¼ cup hummus
Dinner
- Spaghetti Squash with Ground Turkey, Cherry Tomatoes, and Swiss Chard
Night Snack
- 1 Banana, Chocolate, and Coconut Popsicle
DAY 3
Breakfast
- Broccoli and Scallion Frittata
Lunch
- Roasted Vegetables with Shredded Chicken, Parsley, and Lemon
Snack
- 1 apple with 10-20 raw, unsalted almonds
Dinner
- Pan Roasted Salmon with Garlicky Swiss Chard and Cauliflower “Rice”
Night snack
- Hot Chocolate: In a small saucepan or the microwave, heat 1 cup unsweetened almond milk with 1 square (½ ounce) dark chocolate (at least 70% cocoa).
DAY 4
Breakfast
- Chocolate, Banana, and Almond Milk Smoothie
Lunch
- Broccoli and Scallion Frittata with Grapefruit Wedges
Snack
- ½ English cucumber, sliced, with ¼ cup hummus
Dinner
- Slow Cooker Chicken with Roasted Leeks, Radishes, and Carrots
- Paprika Roasted Chickpeas
Night Snack
- Mango Sorbet with Shredded Coconut
DAY 5
Breakfast
- Chia Pudding with Blackberries, Coconut and Pistachios
Lunch
- Roasted Spring Vegetable Salad with Chickpeas
Snack
- 1 pear with 1 tablespoon natural, unsalted almond butter
Dinner
- Spaghetti Squash with Spinach, Parmesan, and a Fried Egg
Night Snack
- 1 Banana, Chocolate, and Coconut Popsicle
DAY 6
Breakfast
- Strawberry Banana Smoothie
Lunch
- Carrot Ribbon Salad with Chickpeas, Figs, and Pistachios in Cider Vinaigrette
Snack
- ½ English cucumber, sliced in matchsticks, with 1 hard-boiled egg (men, eat 2 eggs)
Dinner
- Collard Wrapped Turkey Burger
Night Snack
- Coconut and Pistachio Stuffed Dates
DAY 7
Breakfast
- Coconut, Pineapple, and Avocado Smoothie
Lunch
- Eggs and Sweet Potato Soldiers, Roasted Tomatoes, and Kale Salad
Snack
- 1 cup blackberries with 20 raw, unsalted pistachios (40 for men)
Dinner
- Shrimp and Snow Pea Stir Fry with Cauliflower “Rice”
- Shrimp and Snow Pea Stir Fry
Night Snack
- 1 apple with 1 tablespoon natural, unsalted almond butter
DAY 8
Breakfast
- Baked Eggs in Garlicky Collard Greens and Sweet Potatoes
Lunch
- White Bean, Cucumber, and Tomato Salad with Herbs and Ginger Lemon Vinaigrette
Snack
- 1 cup blueberries with 20 raw, unsalted pistachios (40 for men)
Dinner
- Roast Pork Loin and Butternut Squash with Grapefruit and Arugula Salad
Night Snack
- 2 squares (1 ounce) dark chocolate (at least 70% cocoa)
DAY 9
Breakfast
- 2 Roasted Pepper, Cheddar Cheese, and Spinach Egg Muffins (men, 3 egg muffins)
Lunch
- Kale Salad with Butternut Squash, White Beans, and Cider Vinaigrette
Snack
- ½ English cucumber , cut in 1/2 inch slices and drizzled with 12 teaspoons ginger lemon juice
Dinner
- Single Skillet Chicken Thighs with Asparagus and Red Pepper
Night Snack
- Broiled Grapefruit with Shredded Coconut
DAY 10
Breakfast
- Peanut Butter Banana Smoothie
Lunch
- Pork Loin, Asparagus and Cauliflower “Rice” Bowl
Snack
- ½ avocado with a squeeze of lime and a sprinkle of salt
Dinner
- Baked Eggs In Butternut Squash and Spinach
Night Snack
- 2 dried Turkish figs with 1 ounce sharp cheddar
Eating clean is very much part of a healthy lifestyle and it plays an important role in the general wellbeing of your body and your mind. For everybody out there who has not yet considered changing their eating habits, it is always the best option to do it early before things turn sour. The numerous health benefits of eating clean have far reaching effects to other aspects of your life such as weight management and coping with anxiety and depression.
Eating the right foods has also been found to improve your memory which is also linked with increased creativity and levels of productivity. My series on clean eating will shed light on all you need to know about eating clean, why you should avoid processed, sugar filled and junk foods, and how you can revamp your kitchen with natural food options. The meal ideas herein are easy to make and most of them can be homemade, giving you the easiest route to take.
With many of our health problems stemming from what we eat, it is vitally important that we are mindful of our food choices. This will greatly reduce the health risks associated with cancer, diabetes and heart disease.
Healthy Eating Success
By following my whole series on clean eating, you will enjoy a much healthier lifestyle. Taking the first step is all that you need and the rest will follow through as you master what to eat. Take out the pasta, pizza and juices and go for salads, whole foods such as fruits, vegetables, legumes and lean proteins. In a few weeks’ time, the magnificent health benefits will be apparent and undeniable. Eating organic is always the better choice. So, enjoy the process and live a more healthy fulfilling life from today.
If you want continued assistance on this journey, please take advantage on my free Clean Eating ECourse. Get access by clicking on the picture below.
Good luck!
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