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4-WEEK

CLEAN-EATING PLAN Shopping List, Recipes & Daily Menus

FROM JANEL GION & JENNY MIRE


ABOUT THE PROGRAM: You’ve made a great choice! We are so happy to have you jump into this Clean-Eating Plan, created for you by a certified personal trainer and health & wellness coaches. It’s four weeks long and couldn’t be easier. We have printable shopping lists for each week and a handy rundown of what to make, save, and prep each day. The meals, snacks, and treats — and yes, you can have a little something something daily to help keep you on track — but focus on fruits, veggies, whole grains, and lean proteins. MEET THE CREATORS OF THE PLAN: Jenny Mire, a certified personal trainer and online health coach and Janel Gion, online wellness coach and fit & food photographer seeking to help individuals take control of their nutirtion one day at a time.


your 4-week clean eating meal plan Week 1

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Monday

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Tuesday

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Wednesday

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Thursday

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Friday

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Saturday

Protein Pancakes (see recipe)

½ cup old fashion oats/ steel cut oats ½ cup greek yogurt ½ cup fruit

Turkey Bacon & Egg Sandwich (see recipe)

Shakeology Blended with 1 cup almond milk, banana and almond butter

½ cup old fashion oats/ steel cut oats ½ cup greek yogurt ½ cup fruit

Protein Pancakes (see recipe)

Turkey Bacon & Egg Sandwich (see recipe)

Tuna Salad (see recipe)

Turkey Avocado Wrap (see recipe)

DINNER LEFT OVERS!

Chicken & Hummus Pita (see recipe)

Turkey Avocado Wrap (see recipe)

Tuna Salad (see recipe)

Chicken & Hummus Pita (see recipe)

lunch

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am snack

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Breakfast

Sunday

SNACKS OPTIONS Low Carb

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FF FF FF FF FF

String cheese & 10 almonds ½ cup cottage cheese & ½ cup strawberries ½ cup plain greek yogurt & ½ cup berries 1 hard boiled egg 2 celery stalks with 1 tbsp almond butter

High Carb

pm snack

FF FF FF FF

Scoop protein powder mixed with water & 1 Tbsp nut butter on 2 rice cakes Apple or Banana with 10 almonds 1 cup raw/cooked veggies with 2 Tbsp hummus Shakeology blended with ice, almond milk and fruit

dinner

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*preferred high carb snacks in the AM and low carb snacks in the PM

Rosemary Pork Chops & Wild Rice (see recipe)

Steak with spinach & Baked Potato (see recipe)

Honey Dijon Chicken (see recipe)

Turkey Burger with Sweet Potato Fries (see recipe)

Chicken Tacos with beans and Quinoa (see recipe)

Healthy Pizza (see recipe)

LEFT OVERS or FREE NIGHT

email your coach: Jenny • jennymire@gmail.com | Janel • janelgion@gmail.com


your 4-week clean eating meal plan Week 2

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Monday

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Tuesday

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Wednesday

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Thursday

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Friday

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Saturday

The Continental (see recipe)

Shakeology Blended with 1 cup almond milk, banana and almond butter

Oats & Whey ½ cup old fashion oats/ steel cut 2 scoops protein powder

The Continental (see recipe)

Oats & Whey ½ cup old fashion oats/ steel cut 2 scoops protein powder

Shakeology Blended with 1 cup almond milk, banana and almond butter

Protein Pancakes (see recipe)

Egg Salad Wrap (see recipe)

Chiquinoa (see recipe)

Protein PB&J (see recipe)

Chiquinoa (see recipe)

Egg Salad Wrap (see recipe)

DINNER LEFT OVERS!

Protein PB&J (see recipe)

lunch

|

am snack

|

Breakfast

Sunday

SNACKS OPTIONS Low Carb

|

FF FF FF FF FF

String cheese & 10 almonds ½ cup cottage cheese & ½ cup strawberries ½ cup plain greek yogurt & ½ cup berries 1 hard boiled egg 2 celery stalks with 1 tbsp almond butter

High Carb

pm snack

FF FF FF FF

Scoop protein powder mixed with water & 1 Tbsp nut butter on 2 rice cakes Apple or Banana with 10 almonds 1 cup raw/cooked veggies with 2 Tbsp hummus Shakeology blended with ice, almond milk and fruit

dinner

|

*preferred high carb snacks in the AM and low carb snacks in the PM

Coconut Pulled Chicken & Brussels Sprouts (see recipe)

Turkey Burger with Sweet Potato Fries (see recipe)

5 oz chicken or fish, 1 cup mixed greens, balsamic dressing, 1 cup steamed broccoli

Healthy Pizza (see recipe)

email your coach: Jenny • jennymire@gmail.com | Janel • janelgion@gmail.com

Grilled Salmon and Potato 5 oz chicken or fish, 1 cup Salad mixed greens, balsamic (see recipe) dressing, 1 cup steamed broccoli

LEFT OVERS or FREE NIGHT


your 4-week clean eating meal plan Week 3

|

Protein Pancakes (see recipe)

|

Breakfast

Sunday

|

Tuesday

½ cup old fashion oats/ steel cut oats ½ cup greek yogurt ½ cup fruit

The Continental (see recipe)

Monday

|

Wednesday

|

Shakeology Blended with 1 cup almond milk, banana and almond butter

Thursday The Continental (see recipe)

|

Friday

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Saturday ½ cup old fashion oats/ steel cut oats ½ cup greek yogurt ½ cup fruit

Protein Pancakes (see recipe)

SNACKS OPTIONS

am snack

Low Carb FF FF FF FF FF

String cheese & 10 almonds ½ cup cottage cheese & ½ cup strawberries ½ cup plain greek yogurt & ½ cup berries 1 hard boiled egg 2 celery stalks with 1 tbsp almond butter

High Carb

|

FF FF FF FF

Scoop protein powder mixed with water & 1 Tbsp nut butter on 2 rice cakes Apple or Banana with 10 almonds 1 cup raw/cooked veggies with 2 Tbsp hummus Shakeology blended with ice, almond milk and fruit

Chicken & Hummus Pita (see recipe)

Tuna Salad (see recipe)

Chiquinoa (see recipe)

Chicken & Hummus Pita (see recipe)

DINNER LEFT OVERS!

Tuna Salad (see recipe)

Protein PB&J (see recipe)

Healthy Burger (see recipe)

Steak with spinach & Baked Potato (see recipe)

5 oz chicken or fish, 1 cup mixed greens, balsamic dressing, 1 cup steamed broccoli ½ cup brown rice

Coconut Pulled Chicken & Brussels Sprouts (see recipe)

Healthy Burger (see recipe)

5 oz chicken or fish, 1 cup mixed greens, balsamic dressing, 1 cup steamed broccoli

LEFT OVERS or FREE NIGHT

dinner

|

pm snack

|

lunch

*preferred high carb snacks in the AM and low carb snacks in the PM

email your coach: Jenny • jennymire@gmail.com | Janel • janelgion@gmail.com


your 4-week clean eating meal plan Week 4

|

Monday

|

Tuesday

|

Wednesday

|

Thursday

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Friday

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Saturday

2 Scrambled Eggs 1 slice toast ½ cup greek yogurt

Power Oats (see recipe)

Shakeology Blended with 1 cup almond milk, banana and almond butter

2 Scrambled Eggs 1 slice toast ½ cup greek yogurt

Power Oats (see recipe)

½ cup old fashion oats/ steel cut oats ½ cup greek yogurt ½ cup fruit

Shakeology Blended with 1 cup almond milk, banana and almond butter

Turkey Avocado Wrap (see recipe)

Egg Salad Wrap (see recipe)

Chick-Avo Sandwich (see recipe)

Turkey Avocado Wrap (see recipe)

Egg Salad Wrap (see recipe)

DINNER LEFT OVERS!

Chick-Avo Sandwich (see recipe)

Rosemary Pork Chops & Wild Rice (see recipe)

5 oz chicken or fish, 1 cup Asian Chicken Lettuce Wraps & Coconut Sprouts mixed greens, balsamic dressing, 1 cup steamed (see recipe) broccoli ½ cup brown rice

Healthy Burger (see recipe)

LEFT OVERS or FREE NIGHT

lunch

|

am snack

|

Breakfast

Sunday

pm snack

|

SNACKS OPTIONS Low Carb FF FF FF FF FF

String cheese & 10 almonds ½ cup cottage cheese & ½ cup strawberries ½ cup plain greek yogurt & ½ cup berries 1 hard boiled egg 2 celery stalks with 1 tbsp almond butter

High Carb FF FF FF FF

Scoop protein powder mixed with water & 1 Tbsp nut butter on 2 rice cakes Apple or Banana with 10 almonds 1 cup raw/cooked veggies with 2 Tbsp hummus Shakeology blended with ice, almond milk and fruit

dinner

|

*preferred high carb snacks in the AM and low carb snacks in the PM

Grilled Salmon and Potato Salad (see recipe)

Honey Dijon Chicken (see recipe)

email your coach: Jenny • jennymire@gmail.com | Janel • janelgion@gmail.com


SHOPPING LIST

Essentials FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF

FF FF FF FF FF FF FF FF FF FF FF FF FF

Coconut Flour Vanilla Extract Baking Powder Almond Butter Balsamic Dressing Balsamic Vinegar Rosemary Olive Oil Coconut Oil Garlic Clove Black Pepper Soy Sauce Dijon Mustard Parsley Flakes Organic Honey Basil Chia Seeds Flax Seed Dried Dill Sliced Almonds Dried Cranberries

Week Two Grocery List

Week One Grocery List FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF

Quinoa Ezekiel Wraps (enough for week two as well) Ezekiel Bread All Natural Pizza Sauce Red Onion Sundried Tomatoes Almonds Hummus Apples String Cheese Strawberries Rice Cakes Ice

Shakeology OR Protein Powder Liquid Egg Whites Old Fashion Oats Blueberries Bananas Greek Yogurt Eggs Turkey Bacon Unsweetened Almond Milk Mixed Greens Water Packed Tuna – 2 cans Cherry Tomatoes Celery Turkey Breast Slices (all natural) Whole Wheat Tortillas Avocados Chicken Breast – 8-10 Hummus Cucumber Pork Chops – lean Wild Rice Steaks – lean/grass fed Sweet Potatoes - 6 Fresh Spinach Broccoli 2 – 1lb lean ground Turkey Whole Wheat thin buns Fresh Pico de Gallo 2 cans Black Beans

FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF

Grapefruit Egg Whites Unsweetened Almond Milk Steel Cut Oats Quinoa Chicken Breasts Salmon Raw veggie blend (carrots, broccoli, cauliflower) Broccoli Hummus Eggs Low-Fat Cottage Cheese Organic Fruit Spread (no added sugar) Brussel Sprouts Ground Turkey Sweet Potatoes Mixed Greens/Fresh Spinach salad Organic Pizza Sauce (left over from last week) Almonds Hummus Apples String Cheese Strawberries Rice Cakes Ice

Week Three Grocery List FF FF FF FF FF FF FF FF FF FF FF

Liquid Egg Whites Old Fashion Oats Blueberries Bananas Greek Yogurt Grapefruit Unsweetened Almond Milk Almond Butter Hummus Wheat Tortillas Chicken Breasts

FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF

Tomato Cucumber Mixed Greens/Spinach Water Packed Tuna – 2 cans Celery Carrots Quinoa (left overs from last week?) Ezekiel Bread 3- 1lbs lean ground beef Avocado Broccoli or cauliflower Sweet Potatoes Steak – lean cut Brussel Sprouts Almonds Hummus Apples String Cheese Strawberries Rice Cakes Ice

Week Four Grocery List FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF FF

Eggs Ezekiel Bread Greek Yogurt Old Fashion Oats/Steel Cut Oats Bananas Whole wheat torillas Tomatos Avocado Organic Turkey Breast Slices Mixed Greens/Spinach Low Fat Cottage Cheese Chicken Breasts – 10 breasts Broccoli Carrots Salmon Sweet Potatoes Pork Chops Wild Rice Brown Rice Ginger Dressing Bib Lettuce Onion Brussel Sprouts 1 lb lean ground beef Almonds Hummus Apples String Cheese Strawberries Rice Cakes Ice

email your coach: Jenny • jennymire@gmail.com | Janel • janelgion@gmail.com


RECIPES

LUNCHES

BREAKFASTS Protein Pancakes

makes 3-4 pancakes

Tuna Salad

makes 1 serving

¾ cup liquid egg whites 1/3 cup quick oats 1 tbsp coconut flour 1 tsp coconut oil dash of vanilla extract 1/3 tsp baking powder ¼ cup blueberries

3 cups mixed greens 4 oz water packed tuna, drained 5 cherry tomatoes 1 stalk celery, chopped 2 Tbsp balsamic dressing

Mix all ingredients together and add to the skillet heated with coconut oil. Sprinkle blueberries on top of mixture. Cook each side until lightly brown and cooked all the way thru.

3 slices of turkey breast 1 whole wheat or corn tortilla ½ tomato diced ¼ avocado Handful of mixed greens

Turkey Bacon and Egg Sandwich

Fill large bowl with all ingredients, toss with dressing, enjoy. Turkey Avocado Wrap

makes 1 serving

1-2 slices cooked turkey bacon 1 egg 2 slices whole wheat toast (Dave’s Killer Bread recommended)

makes 1 serving

makes 1 serving

3 oz chicken breast (broiled or grilled) 1Tbsp Hummus 2 slices of tomato 2 slices cucumber 1 whole wheat or corn tortilla Assemble all ingredients inside tortilla and serve with a small green salad.

½ grapefruit 4 egg whites 1/3 cup oats 1 Tbsp Chia seeds

Chiquinoa

Heat skillet to medium-high and coat with cooking spray. Whisk egg whites and pour into pan to cook. Prepare oats with water and then add chia seeds. Remove eggs from pan and serve with grapefruit and oats. Power Oats

Assemble all ingredients on top of the tortilla and fold into a cone. Chicken & Hummus Wrap

Cook turkey bacon and egg (scramble or fry). Place on toast with tomato slices between toast. The Continental

makes 1 serving

makes 1 serving

½ cup old fashion oats 1 scoop protein powder 1 Tbsp Chia seeds 1 Tbsp Flax seed 1 cup unsweetened almond milk Cook oats as directed with water and add in all ingredients and mix well.

makes 1 serving

4 oz chicken, cooked ½ cup quinoa, cooked 1 cup raw veggies 2 Tbsp hummus 1 Tbsp balsamic vinegar Dice the chicken and add to the quinoa. Top with balsamic vinegar and serve with a side of raw veggies and hummus. Egg Salad Wrap

makes 1 serving

2 hard boiled eggs, yolk removed from 1 egg ¼ cup of low-fat cottage cheese 1 Whole Wheat tortilla 1 Tbsp Dijon mustard ½ tsp dried dill


RECIPES Chop up eggs and mix with all ingredients. Place in the tortilla and serve with 2 cups mixed greens and balsamic dressing. Protein PB&J

makes 1 serving

2 slices of high protein bread 2 Tbsp natural nut butter 1 Tbsp organic fruit spread (no added sugar) 1 glass of almond milk Chick-Avo Sandwich

makes 1 serving

4 oz chicken breast, cooked & sliced 1 slice Ezekiel bread 2 Tbsp avocado 1 cup steamed veggies of choice Mash the avocado with salt/pepper to taste. Toast bread and spread the avocado on the slice. Place chicken on top and serve with side of veggies.

DINNERS Rosemary Pork Chops with Peas & Wild Rice makes 2 serving Two 4 oz pieces of lean, boneless pork loin chops 2 Tbsp Rosemary ½ tsp olive oil 1/3 cup wild rice (measured dry) Marinate pork chops in rosemary, olive oil, salt, and pepper. Broil or grill pork (about 4-5 mins per side). Serve with cooked rice and steamed peas. Steak with Spinach and Baked Potato makes 2 serving Two 4 oz grass fed beef steaks (lean cuts) 1 Tbsp soy sauce 1 Tbsp black pepper 1 garlic clove, crushed Marinate steak a couple hours prior and then grill or broil. Bake two small sweet potatoes until tender. Serve with a small spinach salad with balsamic dressing.

Honey Dijon Chicken (Jenny’s favorite!) makes 4 serving Four 6-oz chicken breasts halves 1/3 cup Dijon mustard 3 Tbsp Organic honey 1 Tbsp parsley flakes Salt – to taste 4 cups broccoli Mix Dijon, honey and parsley flakes. Coat the chicken with this mixture. Cook on grill (or broil) about 6-7 minutes on each side. Steam 4 cups of broccoli with olive oil and sea salt. Turkey Burgers with Sweet Potato Fries makes 4 serving 1 lb lean ground turkey 1 package whole wheat thin buns 1 tsp salt 1 tsp garlic powder 2 sweet potatoes 1 Tbsp coconut oil Dash of Cinnamon ½ avocado 4 cups mixed greens Mix ground turkey with salt and garlic and smash in to 4 patties. Fry in frying pan until cooked thoroughly. Preheat oven to 420 degrees and slice sweet potatoes in to wedges. Place sweet potatoes in oven safe baking dish with coconut oil. Sprinkle cinnamon on top. Bake at 420 for 20-30 minutes until tender. Serve with turkey burger on buns (or without) with sliced avocado and lettuce on top. Chicken Tacos with Beans & Quinoa makes 3-4 serving Two 6 oz chicken breasts, grilled and then diced 5 Tbsp pico de gallo (fresh) 1 Tbsp greek yogurt 4 small whole wheat flour tortillas ½ avocado, peeled and sliced 2 cups cooked black beans 2 ½ cups cooked quinoa


RECIPES Assemble chicken tacos ingredients on tortillas and top with avocado slices. Serve with ½ cup of black beans and ½ cup quinoa. Healthy Pizza makes 4 servings 4 Ezekiel wraps 1 cup organic all-natural pizza sauce fresh basil, chopped garlic, chopped red onion, chopped mushrooms, chopped 1 cup spinach, chopped 1 cup low fat mozzarella shredded cheese ½ cup sundried tomatoes in olive oil Preheat oven to 350 degrees. Lay your wrap on a baking sheet and assemble with all the ingredients. Bake for 12-15 mins and serve right away. ***Add grilled chicken for additional protein***

Place the spinach, cranberries and almonds in a bowl and toss. Chop up sweet potato and add to the salad. Lay the salmon on top, or dice and toss. In a small bowl, mix the balsamic vinegar with the stevia until it is slightly sweet. Pour over salad and serve. Healthy Burger makes 1 serving 4 oz lean ground beef 1 slice Ezekiel bread mustard 1 cup mixed greens ¼ Avocado 1 cup steamed veggie of choice Make beef into a patty and cook in a skillet or on a grill. Serve face up on the slice of break. Cover with mustard, avocado and greens. Serve with steamed veggies Asian Chicken Lettuce Wraps & Coconut Sprouts makes 1 serving

Coconut Pulled Chicken & Brussels Sprouts makes 1 serving

4 oz chicken, cooked and sliced 2 Tbsp ginger dressing 2 Tbsp Avocado 4 oz chicken breast, cooked and shredded 1 Head Bib Lettuce 1 cup brussels sprouts, halved 1 large tomato 1 Tbsp Coconut Oil ¼ red onion, chopped small ½ Avocado, chopped 1 cup Brussel sprouts Steam 1 cup of Brussels Sprouts for about 3 minutes or until 1 Tbsp Coconut oil tender. Heat the coconut oil in a skillet on medium-high Heat a skillet to medium-high and add coconut oil. Once the heat. Add the halved brussels sprouts and the avocado. As they brown, the avocado will become creamy. Add shredded oil is melted, add the brussels, stirring occasionally. Pull the chicken and stir. Heat for 2-3 minutes and sprinkle with sea leaves from the lettuce, keeping them intact, and wash. Pat salt and pepper to taste. Grilled Salmon & Potato Salad makes 1 serving 5 oz salmon, grilled (or broiled) 5 oz sweet potato, cooked 2 cups spinach 1 Tbsp dried cranberries 1 Tbsp sliced almonds 2 Tbsp balsamic vinegar

Created for you by:

Jenny Mire

Certified Fitness Trainer & Online Health & Fitness Coach jennymire@gmail.com | @jennymirefitness

Janel Gion

Online Health & Wellness Coach, Photographer & Designer janel@janelgion.com | @janelgionphotos

NOT FOR PUBLIC DISTRIBUTION

4 Week Eat Clean Guide  
4 Week Eat Clean Guide  
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