Two Weeks Clean-Eating Plan for Women

DAY 1

Breakfast
  • 1/2 cup old-fashioned quick oats prepared with water
  • 1 whole egg scrambled with 3/4 cup egg whites
  • 1/2 cup berries
Snack
1 medium apple and 1 tbsp natural nut butter (such as peanut or almond)
Lunch
  • 4 oz grilled chicken breast and 2 tbsp sliced avocado over a medium salad with 2 tbsp balsamic vinegar
  • 1 slice of toasted sprouted-grain bread (like Ezekiel)
Snack
  • 1/2 cup 1% low-sodium cottage cheese
  • 10 almonds
Dinner
  • 4 oz 99% fat-free ground turkey burger served with 2–3 cups steamed broccoli or other green vegetable and 1 small sweet potato
  • drizzle with 2 tsp coconut oil
Snack
1 scoop vanilla whey/casein powder blended with ice plus 1 tbsp powdered peanut butter (add instant decaf coffee and/or cinnamon if desired)

DAY 2

Breakfast
  • 2 whole-grain waffles
  • 4–5 scrambled egg whites
  • 1 tbsp natural crunchy almond butter
  • 1/2 cup sliced strawberries or similar fruit
Snack
8 oz non-fat Greek yogurt plus 1/2 cup of sliced melon
Lunch

Low-carb wrap made with 3 oz sliced turkey or chicken breast
1 tbsp Dijon mustard, lettuce, tomato, and 2 tbsp avocado

Snack
1 scoop vanilla whey protein powder blended with 1/2 cup berries and 1 cup almond milk
Dinner
Large salad made with 4 oz grilled flank steak and seasoned with balsamic vinegar, tossed with 1 tbsp grated parmesan cheese and 1 cup whole-grain pasta
Snack
  • 1 medium apple
  • 10 almonds
  • 1 cup herbal tea

DAY 3

Breakfast
  • 2 slices whole-grain bread
  • 1/2 cup 1% low-sodium cottage cheese
  • 1/2 small avocado
  • 1/2 cup cantaloupe
Snack
1/3 cup old-fashioned quick oats mixed with 1 scoop vanilla whey protein combined with hot water, then topped with 1 tbsp almond butter
Lunch
  • 4 oz tuna in water, mixed with 1 tbsp Dijon mustard over romaine lettuce with 4 grape tomatoes, 1/2 bell pepper, 1/8 cup walnuts, 1/4 cup dried cranberries
  • 1 slice sprouted bread (like Ezekiel)
Snack
Whole-grain flourless cinnamon raisin English muffin (such as Ezekiel) topped with 2 tbsp low-fat cream cheese and 1/2 cup berries
Dinner
  1. 4 oz grilled salmon
  2. kale sautéed with garlic, sea salt, and olive oil
  3. 1/2 cup brown rice
Snack
Salad with a rainbow of vegetables made with 5 hard-boiled egg whites, 2 tbsp avocado, sliced celery, and salt-free seasoning cup of herbal tea

DAY 4

Breakfast
8 oz plain non-fat Greek yogurt with 1/2 cup sliced fresh fruit and 1/8 cup chopped walnuts
Snack
8 oz plain non-fat Greek yogurt with 1/2 cup of sliced melon
Lunch
Protein shake made with 1 scoop chocolate whey protein mixed with 1 cup almond milk
Snack
  • 1 small apple
  • 1/4 cup unsalted mixed nuts
Dinner
2 oz cooked chicken breast with 1/2 cup black beans, 1/2 cup brown rice, and 1 cup bell pepper, plus 2 cups romaine lettuce
Snack
1 small apple with 1 tbsp natural almond or peanut butter

DAY 5

Breakfast
  • Omelet made with 1 whole egg, 4 egg whites, chopped bell pepper, tomatoes, spinach, and onion plus 1/4 cup low-fat cheese and salt-free seasoning
  • 1 slice whole-grain toast
Snack
1/2 flour-free English muffin (such as Ezekiel) topped with 1/2 cup 1% low-sodium cottage cheese and 1/2 cup fresh pineapple
Lunch
4 oz 99% fat-free ground turkey crumbled over salad greens plus 1/2 small sliced avocado and 2 slices of organic lean turkey bacon served with 1/4 cup low-sodium salsa and 15 baked tortilla chips
Snack
Protein shake made with 1 scoop whey protein powder mixed with water, 1 tbsp almond butter, and 1/2 banana blend with ice
Dinner
5 oz baked or grilled white fish (cod, haddock, bass) over 1/2 cup long-grain rice, served with Brussels sprouts sautéed with coconut oil, sea salt, and garlic
Snack
3 oz grilled chicken with 2 tbsp avocado and sliced cucumber

DAY 6

Breakfast

1/2 cup old-fashioned quick oats and 1 scoop vanilla whey protein, mixed with hot water and topped with 1/8 cup crushed walnuts or almonds, and 1/2 cup berries

Snack
6 oz plain non-fat Greek yogurt, 1/2 cup fresh raspberries flavored with cinnamon, and 1/4 cup toasted almond slivers
Lunch

4 oz bison burger in a small whole-wheat pita, served with lettuce, tomato, and mustard
15 baked potato chips

Snack
Low-carb protein bar (about 200–250 calories)
Dinner
3 oz cooked lean grass-fed beef with 1/2 cup brown rice over a bed of romaine lettuce with 1/4 cup low-fat cheese, flavored with garlic, onion, and 1/4 cup spicy salsa
Snack
Smoothie made with whey or casein protein powder blended with 1 tbsp powdered peanut butter, cinnamon, and ice

DAY 7

Breakfast
  • 1 cup whole-grain cereal, 1 cup unsweetened almond milk or 1% milk
  • 1/2 cup blueberries
Snack
1/2 grapefruit with 10 toasted almonds
Lunch
1 whole egg plus 3/4 cup egg whites, scrambled with low-fat cheese, spinach, and tomato, wrapped in medium-size low-carb tortilla 1/4 cup salsa, if desired
Snack
15 brown-rice crackers with sliced bell pepper and 1/4 cup white-bean hummus
Dinner
4 oz grilled chicken with grilled zucchini, eggplant, onions, garlic, and tomatoes served over 1 cup whole-wheat pasta with black or red pepper and 1–2 tbsp grated cheese for flavor
Snack
1 small sliced apple with 1 tbsp soy nut butter

DAY 8

Breakfast
Omelet made with 1 whole egg plus 4 egg whites, bell pepper, tomato, spinach, onion, 1/4 cup low-fat cheese, and salt-free seasoning 1 piece whole-grain toast
Snack
1 medium apple with 1 tbsp natural peanut or almond butter
Lunch
4 oz 99% fat-free ground turkey crumbled over salad greens plus 1/2 small sliced avocado and 2 slices of organic lean turkey bacon, served with 1/4 cup low-sodium salsa and 15 baked tortilla chips
Snack
  • 1/2 cup 1% low-sodium cottage cheese
  • 10 almonds
Dinner
3 oz chicken breast and 1 cup whole-wheat linguine, topped with 1/2 cup marinara sauce and 1 tbsp grated cheese to taste side salad with 2 tbsp of low-fat dressing or balsamic vinegar
Snack
  • Smoothie made with whey/casein protein powder, blended ice, and 1 tbsp powdered peanut butter
  • add instant decaf coffee or cinnamon for flavor if you wish

DAY 9

Breakfast
  • Breakfast sandwich made with 1 fried egg cooked with nonstick spray and 1 slice organic, nitrate-free ham on whole-grain flourless English muffin
  • 1/2 cup fruit salad
Snack
1 scoop of chocolate whey protein powder mixed with almond milk
Lunch
3 oz cooked chicken or turkey breast with lettuce, tomato, 2 tbsp avocado, and 1 tbsp Dijon mustard on low-carb wrap
Snack
  • 1 small apple
    1/4 cup unsalted mixed nuts
Dinner
4 oz shrimp stir-fried in 1 tbsp olive oil with 2 cups mixed bell pepper and mushrooms, served over 3/4 cup brown rice
Snack
1 medium pear with 1/2 cup of 1% low-sodium cottage cheese cup of decaffeinated green or herbal tea

MIMI (Multi ion mask insert)

  • Can be worn with any facemask and provides additional heavy-duty protection.
  • Adult & Youth Sizes Available

DAY 10

Breakfast
1/2 cup old-fashioned quick oats cooked with water 6 oz non-fat plain Greek yogurt with 1/2 cup blueberries, and cinnamon (to taste)
Snack
1 medium apple with 1 oz low-fat cheddar cheese
Lunch
  • Salad made with 4 oz tuna in water and 1 tbsp Dijon mustard over romaine lettuce, with 4 grape tomatoes, bell pepper, 1/8 cup walnuts, 1/4 cup dried cranberries
  • 1 slice sprouted wheat-free bread
Snack
  • Flour-free cinnamon raisin English muffin (such as Ezekiel) with 2 tbsp low-fat cream cheese
  • 1/2 cup berries
Dinner
4 oz lean roast pork with 1/2 cup unsweetened apple sauce, 8 asparagus spears, 4 oz sweet potato or yam
Snack
  • Salad made with 5 hard-boiled egg whites, 2 tbsp avocado, sliced celery, and salt-free seasoning
  • cup of herbal tea

DAY 11

Breakfast
Smoothie made with vanilla whey protein, banana, and strawberries, blended with 8 oz almond or soy milk and ice
Snack
6 oz plain non-fat Greek yogurt with 1/2 cup fruit and 1/8 cup chopped walnuts
Lunch
  • Smoked turkey breast on two slices whole-grain bread with low-fat mayo or Dijon mustard, lettuce, 1/4 cup low-fat cheese
  • 15 baked tortilla chips
Snack
Smoothie made with 1 scoop vanilla whey protein powder, 1/2 cup berries, and almond milk
Dinner
  • 4 oz grilled chicken breast, 1/4 cup mango, 1/3 cup red beans, red bell pepper
  • topped with 1/3 cup plain non-fat Greek yogurt, cilantro, lime juice
Snack
1 small apple with 1 tbsp natural almond or peanut butter

DAY 12

Breakfast
  • 2 whole-grain waffles with 2 tbsp maple syrup and 1/2 cup fruit
  • 4 egg whites, scrambled
Snack
2 slices cinnamon raisin flourless bread (such as Ezekiel), 1 tbsp almond butter, 1 tbsp natural strawberry jam
Lunch
  • 4 oz chicken breast over salad tossed with balsamic vinegar, 2 tbsp avocado
  • 1 slice of sprouted flourless bread
Snack
  • 1 scoop of whey protein mixed with water plus 1 tbsp almond butter and 1/2 banana
  • blended with ice
Dinner
  • 4 oz grilled salmon
  • 2 cups steamed broccoli, 5 oz red potatoes
Snack
3 oz grilled chicken breast with 2 tbsp avocado and sliced cucumber

DAY 13

Breakfast
  • 1 whole egg scrambled with 3/4 cup liquid egg whites plus 1/4 cup low-fat cheese, spinach and tomato wrapped in medium low-carb tortilla
  • 1/4 cup salsa if desired
Snack
1 cup whole-grain cereal with 1 cup of unsweetened almond, soy, or 1% milk plus 1/2 cup strawberries
Lunch
  • 4 oz lean turkey burger served in a small whole-grain pita with lettuce, tomato, and mustard
  • 15 baked potato chips
Snack
6 oz non-fat plain Greek yogurt with fresh raspberries, cinnamon, and 1/4 cup toasted almond slivers
Dinner
  • 4 oz grass-fed grilled flank steak served with baby spinach sautéed with 1 tbsp olive oil, sea salt, and pepper to taste
  • 5 oz baked sweet potato
Snack
Whey or casein protein shake blended with 1 tbsp powdered peanut butter, cinnamon and ice

DAY 14

Breakfast
1 cup whole-grain cereal with 1 cup 1% milk, soy milk, or almond milk plus 1/2 cup berries
Snack
  • 1 orange with 10 toasted almonds
  • 1/2 cup plain non-fat yogurt
Lunch
4 oz grilled salmon over large salad (cucumber, cherry tomatoes, bell pepper, celery, and sweet onion) with 1 tbsp cheese, 1–2 tbsp balsamic vinegar plus 2 brown rice cakes
Snack
  • 12 brown rice crackers topped with sliced bell peppers
  • 2 tbsp white bean hummus
  • 1/2 cup 1% low-sodium cottage cheese
Dinner
1/4 cup low-fat cheese and 2 oz turkey or chicken cut up and mixed with diced tomatoes, onion, green peppers, chilies, 1/2 cup black beans, salsa and topped with 2 tbsp avocado
Snack
1 sliced medium apple with 1 tbsp soy nut butter or natural peanut butter

Benefits of the 2 weeks plan

The perks of eating clean include improved cognitive function, increased energy, decreased digestive symptoms, and more. But to see benefits like those, you have to stick to a clean eating program for more than just a week or two.

Your body will become regular. This can come with a lower amount of bloating and discomfort along with looking slimmer as well. You’ll notice your moods are more stable. You have less ups and downs throughout the day and may even start to feel more empowered in your daily life.

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