Welcome to our first week meal plan! We would love to hear your feedback as well in our Facebook group if you have suggestions for the recipes! This is for the whole group and we love doing life with you!

This meal plan is meant to be followed directly or you can choose to replace certain meals within it on any given day! When following our guide you will be having a shake for breakfast and then we have listed lunch and dinner with snack options added to your grocery list. The grocery list represents all the meals in the guide for that week, so if you choose to sub out a meal make sure it is reflected in your own shopping list!

*Vegetarian options- omit meat, and sub veg stock from your shopping list and see notes in recipes. Add to your shopping list extra: asparagus, bell pepper, garbanzo beans, mushrooms, Portobello, spinach, sweet potato, zucchini

 

Fresh and Clean Recipes- Menu Planning- Week 1

Menu Week 1 – printable PDF

Snack to prepare ahead for the week:

Almonds (any preferred nut other than peanuts)

Green apples with almond butter

Berries

Hummus w/ raw veggies

Salsa w/ brown rice chips (Beanditos are amazing!)

Arbonne fit chews

Arbonne fizz sticks

 

 

OPTIONAL

Snack: Beet Hummus

Serve chilled with carrots, sliced cucumber, snap peas or other favorite veggies or brown rice chips.

 

2 large beets, peeled and steamed

1 can garbanzo beans, mostly drained

2 lemons, juiced

½ tsp. salt

¼ tsp. white pepper

2 garlic cloves

2 heaping Tbsp. tahini

¼ cup avocado oil (olive oil works well too)

 

  1. Place all ingredients in the blender and whirl till they have a smooth consistency!
  2. Chill and enjoy all week with veggies of your choice or brown rice chips

 

 

Breakfast: Baked Egg Muffins (makes 12 and can be prepared ahead Sunday Night!)

 

I like to prep these on Sunday night, so they are ready to go and easy to bake Monday morning!! They will last all week so you can grab and go any other day you are short on time in replacement for other breakfast meal or snack.

 

8 eggs

1-2 tsp. Spike seasoning (if don’t have Spike, use any type of seasoning that you like with eggs. S+P works great too!)

6 slices organic turkey bacon, cooked and chopped

Optional: any chopped veggies you’d like, I suggest green onion, bell peppers and tomatoes!

 

  1. Preheat oven to 375 F
  2. In regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray.
  3. In the bottom of the muffin cups layer diced meat, then veggies. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients.
  4. Break eggs into large measuring bowl with pour spout, add Spike, and beat well.
  5. Pour egg into each muffin cup until it is 3/4 full.
  6. Bake 25-35 minutes until muffins have raised and are slightly browned and set. Check with toothpick to make sure middle is set and not runny but be careful to not overbake!
  7. Reheat in 30 sec increments for 1-2 min in the microwave when ready to serve!

 

 

MONDAY

Lunch: Beet and Avocado Salad

 

2 beets pre-cooked (or steamed)

1 avocado

1 cup spinach

handful pistachios

 

Sweet and Spicy Dressing:

1/8 cup agave

1/2 Tbsp. siracha

1/2 Tbsp. EVOO

¼ tsp. salt

¼ tsp. pepper

 

  1. Cube beets and avocado.
  2. Layer spinach, beets, avocado, and pistachios.
  3. In a blender combine agave, siracha, EVOO and S+P.
  4. Drizzle dressing over salad, Enjoy!

 

 

Dinner: Twice Baked Potatoes

*Veg: sub mushrooms instead of ground turkey

2 large sweet potatoes

2 Tbsp. ghee

1 package ground turkey

taco seasoning (see recipe at freshandcleanrecipes.com)

1 cup spinach

S+P to taste

fresh salsa (see recipe at freshandcleanrecipes.com)

½ avocado

 

  1. Preheat oven to 350 degrees
  2. Cook potatoes in oven 30-45 min. (or until easily pierced in the center with fork)
  3. Brown ground turkey with taco seasoning and a few tsp. of water.
  4. Cut potatoes in half and scrape inside into a med size bowl saving the skins.
  5. Mix in ghee, turkey, spinach and S+P to taste.
  6. Fill skins with the mixed potato.
  7. Place in shallow baking dish (covered in foil for easy cleanup) and broil for 5 min until top is browned.
  8. Add a scoop of your favorite fresh salsa and avocado.

 

 

TUESDAY

Lunch: BLTA Egg Salad with Green Apple

*Veg: sub mashed garbanzo beans

6 hardboiled eggs

1 large ripe avocado

½ cup quartered cherry tomatoes

3 strips chopped cooked organic turkey bacon

romaine lettuce

S+P to taste

 

  1. Start by hard-boiling your eggs! I place mine in a pot with just enough water to cover them and turn the flame on high. Once the water starts to boil, turn the flame off, cover the pot, and let it sit covered for 20 minutes. I also add 1 tablespoon of baking soda to my water before boiling as it helps when peeling the eggs. Once hardboiled, let the eggs stand in cool water for a few minutes, then peel them. (You can do this step in the morning to cool until lunch)
  2. While the eggs are cooling, you can take a mixing bowl and mash the avocado.
  3. Dice the eggs and add to the avocado and stir till you have an egg salad consistency.
  4. Now gently stir in the turkey bacon pieces and tomato with some S+P.
  5. Scoop into lettuce boats. You have a hearty and healthy version of the traditional egg salad that your kids will love too!

 

 

Dinner: Chicken Tortilla Soup

*Veg: substitute veg broth and omit chicken

2 cups shredded chicken

4 Tbsp. olive oil

½ onion diced

1 large carrot; diced

1 zucchini; diced

1-quart chicken broth

2 cups water

1 lime + 1 more lime for topping

S+P to taste

4 Tbsp. cilantro + more for topping

1 can black beans

2 cups your favorite red salsa (fresh recipe at freshandcleanrecipes.com)

 

Toppings:

tortilla strips (brown rice tortillas cut in half and then cut into 1/4-inch strips and fried in coconut oil/ or EVOO)

diced tomatoes

chopped green onions

cilantro

½ avocado

lime wedge

 

  1. Add EVOO to large pot over med heat.
  2. Once oil is warmed, add chopped onions stirring often so as not to burn. Cook approx. 3-5 min until onions are tender.
  3. Add shredded chicken, chicken broth, water, juice of 1 lime, carrots, diced zucchini, carrots, cilantro, black beans, salsa and S+P to taste.
  4. Simmer for 1 hour or longer.
  5. Pour into individual bowls and add preferred toppings toppings

 

 

WEDNESDAY

Lunch: Antipasto Salad

6 leaves romaine lettuce

½ cup thinly sliced Napa cabbage

8 pieces thinly sliced basil

½ can garbanzo beans rinsed

4 oz. deli sliced rotisserie chicken

1 tomato chopped

½ cup chopped cauliflower

½ chopped cucumber

2 Tbsp. sliced black olives

 

Dressing:

1 tsp. finely chopped oregano

1 tsp. finely chopped Italian parsley

¼ cup apple cider vin

1 Tbsp. lemon juice

½ tsp. agave

½ cup EVOO

1 tsp. salt

½ tsp. pepper

 

  1. Combine fresh herbs, vin, lemon juice, agave, EVOO and S+P.
  2. Toss dressing with thinly sliced romaine, cabbage, garbanzo beans, chicken, tomato, cauliflower, cucumber and olives.

 

 

Dinner: Spaghetti Squash and Grilled Sausage with Simple Romaine Salad

*Veg: sub grilled Portobello mushrooms and zucchini

½ onion chopped

2 Tbsp. minced garlic

1 carrot shredded

½ cup finely sliced kale

1 jar clean marinara sauce

Italian spices to taste

cooked spaghetti squash (see below instructions)

2 TJ garlic herb sausages

2 cups tomato sauce

red pepper flakes (optional)

6 romaine leaves

1/2 cucumber sliced

3 Tbsp. EVOO

2 Tbsp. apple cider Vin

1 tsp. paprika

S+P to taste

 

Tomato Sauce:

  1. Heat and 1 Tbsp. EVOO over low then sauté onion and garlic.
  2. Add shredded carrots and chopped kale with marinara and Italian seasoning. 3. Cook over low for 45 min.

 

Spaghetti Squash:

  1. There are two methods to cooking spaghetti squash and while I prefer to stick it in the crock pot all day cut in half (seeds discarded), cut side up with a few inches of water. You can also bake in a shallow baking dish with a few inches of water cut side down (seeds discarded) for about 1 hour or until tender and shreds easily with a fork. Once your spaghetti squashed is easy pierced, you will want to take a fork and go to town shredding the inside till you have a spaghetti like consistency, hence the name spaghetti squash.
  2. Grill your sausage on a grill pan until you see those perfect grill marks J and toss in spaghetti squash with your tomato sauce and optional red pepper flakes.

 

Salad:

  1. Chop romaine lettuce leaves and toss with sliced cucumber.
  2. Mix EVOO, vin, paprika and S+P, and drizzle over romaine cucumber mix.

 

 

Thursday

Lunch: My Favorite Salad

*Veg: add garbanzo beans

½ cup thinly sliced Napa cabbage

6 leaves romaine lettuce, thinly sliced

handful cherry tomatoes, cut in half

3 green onions, thinly sliced

2 slices cooked organic turkey bacon

2 hard boiled eggs, sliced

1 cup shredded chicken

½ avocado

 

Garlic Dressing: (Can be used up to 2 weeks, so save remainder for next week!)

¼ cup almond milk

1 cup mayo (see recipe on freshandcleanrecipes.com)

1/8 tsp. crushed garlic

½ tsp. paprika

½ tsp. mustard powder

1 tsp. agave

1/4 tsp. salt

1/4 tsp. pepper

 

  1. Blend dressing in blender till well combined, then chill in refrigerator.
  2. Cook turkey Bacon and crumble.
  3. Prepare produce. Toss fresh salad ingredients with dressing till lightly coated 4. Add bacon and shredded chicken and enjoy!

 

 

Dinner: The. Best. Chicken. With Roasted Asparagus and Baby Carrots

*Veg: grill sweet potato + top with mushrooms, spinach and 1 Tbsp. ghee

6 chicken breasts (you will save 2 for lunch tomorrow)

1 cup apple cider vinegar

½ cup EVOO

1 egg whisked

1½ tsp. Spike or your favorite poultry seasoning

½ tsp. pepper

1 Tbsp. salt

1/2 bunch asparagus

2 cups baby carrots

2 Tbsp. good EVOO

S+P to taste

 

  1. In large Ziploc bag, marinade chicken in apple vin, EVOO, egg, seasoning and S+P for 1 hour up to 1 day.
  2. Preheat oven to 400 and turn grill on to Med-Hi.
  3. Break off ends of asparagus and place on foil-lined sheet with baby carrots.
  4. Drizzle 2 tbsp. EVOO and S+P onto veggies.
  5. Roast for 20 min in oven or until tender.
  6. Grill chicken breasts until cooked thoroughly, approx. 12-15 min (pierce to make sure there is no pink in center).
  7. Save 2 chicken breasts for tomorrows lunch and Enjoy with your roasted veggies!!!!

 

 

Friday

Lunch: Grilled Chicken Wrap with Apple

*Veg: use hardboiled eggs or garbanzo beans

2 Grilled chicken breasts chopped

Romaine lettuce

½ Avocado

1 Tomato

Sliced red onion (optional)

 

  1. Slice up the 2 leftover grilled chicken breasts from last night.
  2. Layer on romaine leaves with avocado, sliced tomato, and onion (add mayo if you wish) and S+P.
  3. Enjoy with fresh green apple slices!

 

 

Dinner: Shrimp Tacos with Black Beans

*Veg: replace shrimp with grilled bell pepper

1 lb. frozen shrimp, thawed

brown rice tortillas

1/2 pint strawberries, stemmed and quartered

1 avocado diced

2 green onions, thinly sliced

handful fresh cilantro

juice of 1 lime

S+P to taste

1 can black beans

1 jalapeno diced

 

  1. Thaw shrimp, then grill in pan about 2 min ea. side over med heat (just till pink in color, do not overcook)
  2. Heat black beans over low on the stove
  3. In a bowl combine strawberries, avocado, green onion, cilantro, lime and salt + pepper.
  4. Wipe pan clean and then warm tortillas.
  5. Assemble tacos with tortilla, grilled shrimp, strawberry avocado salsa, and diced jalapeno for heat (leave off for the kids) Serve with beans.

 

 

Saturday

Lunch: Simple Salmon Salad

*Veg: replace salmon with grilled zuchinni

2 salmon filets

½ bunch asperagus

4 cups spinach

1 cup cherry tomatoes, halved

½ cucumber chopped

½ avocado sliced

handful pistachios

2 lemons; divided

2 Tbsp. apple cider vin

4 Tbsp. EVOO

S+P to taste

 

  1. Preheat oven to 400.
  2. Cook salmon seasoned with salt + pepper on foil lined cookie sheet for 12 min.
  3. On another baking sheet lined with foil, toss asperagus in EVOO and S+P to taste and roast with salmon about 10 min.
  4. Mix together spinach, tomatoes, cucumber, avocado, pistachios.
  5. Whisk together Vin, lemon juice, EVOO and S+P to taste
  6. Portion salad onto individual plates and drizzle with dressing
  7. Top salad with salmon and extra squeeze of lemon.

 

 

Dinner: Mini Burgers and Brussle Sprouts

*Veg: substitute grilled Portobello

1 lb. organic hamburger meat

butter Lettuce

sweet onion

1 cup mushrooms

2 cups thinly sliced brussel sprouts

2 Tbsp. crushed pistachios

2 slices cooked organic turkey bacon, chopped

2 Tbsp. coconut oil; divided

1 Tbsp. apple cider vin

S+P to taste

 

  1. Preheat grill to Med Hi.
  2. Form small patties (like a large meatball) of meat and grill till cooked to preference.
  3. Sautee sliced Mushrooms and onions over med-low heat with coconut 10 min. 4. On stove over med heat warm 1 tbsp. coconut oil.
  4. Add brussle sprouts and sauté 5 min, stirring occasionally.
  5. Season with S+P and add turkey bacon, stir together and cook 2 minutes to let flavors come together.
  6. Add crushed pistachios and drizzle of vinegar.
  7. Serve brussle sprouts warm with mini burgers and mayo or hummus to preference.

 

 

Sunday

Lunch: Heirloom Tomato Salad

*Veg: substitute strawberries for chicken

1 cup shredded chicken

1 small head romaine lettuce

2 heirloom tomatoes; sliced

1 avocado

1/2 cup pecans (I like to roast mine tossed in 2 Tbsp. chopped rosemary and ½ tsp. agave)

1/3 cup apple cider vinegar

1 cup EVOO

1 whole lemon

 

  1. Tear the romaine leaves and layer on plates with shredded chicken.
  2. Slice heirloom tomato into thick slices and add to chicken and lettuce.
  3. Mix in nuts and top with sliced avocado.
  4. Squeeze lemon into vinegar (be careful to avoid seeds).
  5. Whisk in oil, pouring slowly.
  6. Add pinch of S+P and whisk till thick and emulsified.
  7. Pour over salad and enjoy!

 

 

Dinner: Zucchini Sausage Stew with Cauliflower Rice

*Veg: add spinach

1 Tbsp. EVOO

1 clove crushed garlic

½ onion chopped

1 red bell pepper, chopped

1 zucchini, chopped

2 grilled TJ jalapeno sausage, sliced

2 cups tomato sauce (leftover from Wednesdays dinner)

1 head cauliflower

1 Tbsp. ghee

1 Tbsp. coconut oil

3 Tbsp. cilantro

 

  1. Over Med heat sauté EVOO with garlic, and onion for 2-3 min.
  2. Add bell pepper and zucchini, sauté for another 3-4 min.
  3. Add chicken sausage, stir and cook together 3-4 min.
  4. Add in tomato sauce and season with S+P to taste.
  5. Let simmer on Low while you prepare your cauliflower rice.
  6. In food processor or large side of a cheese grater, “rice the cauliflower” (until finely chopped, but not mushy)
  7. In a separate pan, warm the butter and coconut oil together.
  8. Add cauliflower rice and stir to cook for 5 min.
  9. Add chopped cilantro then turn to low and cover, steam for another 5 min.
  10. Serve Stew over cauliflower rice!