Ok, so I didn’t start today. Not because it was Thursday although that is a very good reason. I did it because my mind wasn’t right. I was too busy blogging to plan a proper first week! It’s ALL in the planning, people! So I’m going to do it now in this blog entry while I lay in my bed…& drink a glass of wine. Just keepin’ it real! l always start with the produce. My staple greens are Swiss chard, kale & spinach for juicing. You can start with spinach if you’re a little nervous; it’s rich in nutrients but very mild in taste. I added it to as many things as I can because it makes it so easy for me to get my boys their daily servings. My other go-tos for juicing include cucumber (produces lots of juice), pineapple (great for digestion), green apples & berries like blueberries & strawberries. Grape are great for sweetening…I’ll go into this in another post about the the tricks I’ve learned to make good & simple green smoothies & juices every time. And we can’t forget lemons! I use lemons in everything, my morning mug of water, smoothies, green juices, tea & drinking water, dressings, marinades, on veggies…lots of lemons. Organic are best.
This is how I do my meal plan list every week. First I write down my staples like the greens, salad fixins and other juice & smoothie ingredients. Then I make a list of my staple proteins & I decide on 3 or 4 breakfasts & lunches to rotate; 5 or 6 dinners. I do this because a) it cuts down on costs- you’re not buying a million ingredients you’ll only use once; b) I don’t have to think too hard about it and; c) I can prep a lot on Sundays for the week (grill the chicken breasts, prepare the egg & chicken salad, chop the salad veggie & make my juices/smoothies). I think the “less is better” philosophy works on a lot of levels when it comes to clean eating: less additives, less ingredients, less time spent creating lists, shopping, preparing, cooking, eating, less toxins & health problems. I’m the sort of chick who needs to plan–doesn’t always have a plan but definitely is much more successful with a plan. I don’t do too well with tons of different choices because I’m way indecisive. So in this phase, keeping it simple means better chances for success…you can get fancy later on. 🙂 I am cooking for two small boys as well, so I have to be a little more creative to please everyone without making two entirely separate meals. For example, when I make the boys spaghetti, I have the marinara over roasted veggies with goat cheese. Yeah, I’m fancy. 😉 Nah, I’ve just been doing this for awhile & I’m getting more efficient with it. My breakfasts, lunches & snacks don’t change much. I may substitute a new recipe for one of the days each week but in this phase the goal is to starve out the yeast, get rid of the carb & sweet cravings & cleanse our systems of the toxins. Again, you can be fancy once you have your guiding principles under control. Remember to eat/drink every 2-3 hours and if you get hungry you can always drink more green juice. When I’m consuming this much juice (about 36 oz per day) I like to juice twice a week in larger batches so I don’t have to juice & clean my Godawful juicer. I fill 24 oz mason jars to the top to get a good airtight seal (the oxygen will oxidize the fresh juice and & cause it to lose a lot of the nutrients). Fresh juice is always better but it I learned sealing it in the mason jar and then freezing it is the next best thing. I also keep raw almonds in my handbag in case I’m stuck out too long & start getting hungry.
The recap: Morning mug of warm water, juice, breakfast, juice, lunch, juice (optional), dinner. When in doubt, eat a salad, fruits or vegetables. Here’s an example of what I’m eating my first week…
Breakfast: Eggs w/ salsa, eggs poached in tomato sauce with onions & peppers, high protein smoothie, veggie omelette, spinach & goat cheese frittata Lunch: roasted veggies on field greens, grilled chicken breast & sweet potato, chicken salad on field greens, egg salad with cucumbers and celery Snacks: green smoothies, raw cashews/almonds & green apples, celery ceviche & seaweed, green apple w/nut butter & greek yogurt Dinner: roasted veggies w/marinara & goat cheese, naked chicken parmesan, cream of asparagus soup, grilled jerk snapper with spinach & onions
Below is what my grocery list looks like…remember it will be much more expensive the first week if you need to buy condiments such as apple cider vinegar & nut butters but these will last you some time.
Fruit: Cucumber, pineapple, green apples, strawberries, lemons, limes & grapefruit (for water!)
Greens: Collard greens, Swiss chard, kale, spinach, romaine
Veggies: avocado, celery, tomatoes, onions, mushrooms, sweet potatoes, asparagus, red bell peppers, zucchini, green onions
Herbs: dill, parsley, cilantro, mint, chives, tarragon
Meat & protein: thin cut chicken breast (3 packs), snapper, 18 count eggs
Dairy: Almond milk unsweetened, greek yogurt, goat cheese
Random: sunflower or nut butter, ground flaxseed (fiber for smoothies), marinara, seaweed
Condiments: apple cider vinegar (has a ton of benefits you can google. Lots of people drink it i their water but I prefer to get my serving in my salad dressing), gluten-free organic soy sauce, fresh ginger, fresh garlic, olive oil, dijon mustard, stevia, himalayan or celtic sea salt
Supplements: whey protein (I use vanilla and original), multi-vitamin (same time each day), B-complex (in the morning), food enzyme (before every meal), probiotic (on an empty stomach, morning), mag O7
I’m starting tomorrow…I promise.
love & light,