Clean Eating 10-Day Challenge

Clean Eating 10 Day Challenge – Jump on Board – You Won’t Regret It!

A 10 days clean eating challenge is the best place to start on your journey to eating clean. 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 fat and fresh produce. In this challenge, you will prepare the food yourself so it is important to make preparations early by shopping for groceries, and cooking tools. 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.

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.
For breakfast;
Banana Coconut Green Smoothie
Lunch
Roasted Fennel, Asparagus, and Red Onions with Parmesan and HardBoiled
Eggs
Snack
Broiled 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
Makes 2 servings

Lunch
* Leftover Roasted Vegetables with Shredded Chicken, Parsley, and Lemon
Makes 1 serving

Snack
* 1 apple with 10 raw, unsalted almonds (20 for men)

Dinner
* Pan Roasted Salmon with Garlicky Swiss Chard and Cauliflower “Rice”
Makes 1 serving

Day 3 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
Makes 1 serving

Lunch
* Broccoli and Scallion Frittata with Grapefruit Wedges

Snack
* ½ English cucumber, sliced, with ¼ cup hummus

Dinner
* Leftover Slow Cooker Chicken with Roasted Leeks, Radishes, and Carrots
* Roasted Leeks, Radishes, and Carrots
Makes 2 servings
* Paprika Roasted Chickpeas
Makes 2 servings

Night Snack
* Mango Sorbet with Shredded Coconut
Makes 2 servings

DAY 5

Breakfast
* Chia Pudding with Blackberries, Coconut and Pistachios
Makes 1 serving

Lunch
* Roasted Spring Vegetable Salad with Chickpeas
Makes 1 serving

Snack
* 1 pear with 1 tablespoon natural, unsalted almond butter

Dinner
* Spaghetti Squash with Spinach, Parmesan, and a Fried Egg
Makes 1 serving

Night Snack
* 1 Banana, Chocolate, and Coconut Popsicle

DAY 6

Breakfast
* Strawberry Banana Smoothie
Makes 1 serving

Lunch
* Carrot Ribbon Salad with Chickpeas, Figs, and Pistachios in Cider Vinaigrette
Makes 1 serving

Snack
* ½ English cucumber, sliced in matchsticks, with 1 hard-boiled egg (men, eat 2 eggs)

Dinner
* Collard Wrapped Turkey Burger
Makes 1 serving

Night Snack
* Coconut and Pistachio Stuffed Dates

 

healthy foods

DAY 7

Breakfast
* Coconut, Pineapple, and Avocado Smoothie
Makes 1 serving

Lunch
* Eggs and Sweet Potato Soldiers, Roasted Tomatoes, and Kale Salad
Makes 1 serving

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
Makes 1 serving
Night Snack
* 1 apple with 1 tablespoon natural, unsalted almond butter

DAY 8

Breakfast
* Baked Eggs in Garlicky Collard Greens and Sweet Potatoes
Makes 1 serving

Lunch
* White Bean, Cucumber, and Tomato Salad with Herbs and Ginger Lemon
Vinaigrette
Makes 1 serving

Snack
* 1 cup blueberries with 20 raw, unsalted pistachios (40 for men)

Dinner
* Roast Pork Loin and Butternut Squash with Grapefruit and Arugula Salad
Makes 3 servings

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
Makes 1 serving

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
Makes 1 serving plus

Night Snack
* Broiled Grapefruit with Shredded Coconut
Makes 1 serving

DAY 10

Breakfast
* AB&J Smoothie
Makes 1 serving

Lunch
* Pork Loin, Asparagus and Cauliflower “Rice” Bowl
Makes 1 serving

Snack
* ½ avocado with a squeeze of lime and a sprinkle of salt

Dinner
* Baked Eggs In Butternut Squash and Spinach
Makes 1 serving

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. So many people suffer from depression and anxiety and little do they know that they can solve this problem starting from their kitchen and being mindful of what they eat.

Eating the right foods has also been found to improve your memory which is also linked with increased creativity and levels of productivity. This report has 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 recipes 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.

Leave a Reply