Thread: Clean Eating menu for the week

I've been working overtime and having trouble sticking to my Clean Eating guns, so I've changed my menu around a bit. Getting bored with stir-fries *g*... Anyhoo, I'm posting my menu in case it inspires/help anyone else. Note: Cooking the whole she-bang took less than 2 hours, clean up included.

Menu (lunch and dinner for a work week, or 10 meals):

-chicken breast with Indian butter chicken sauce on the side (President's Choice light version and I prefer it on the side as opposed to cooking the chicken in it. Then you get the taste without the calories), rice and aloo ghobi with raita (3X)
-lentil stew (3X, plus three portions in freezer)
-tex mex wrap: whole wheat tortilla with cut up chicken breast, salsa, cheese and steamed veggies (the "steam in the microwave" kind) (2X)
-egg and veggie wrap: left over aloo ghobi, egg whites, raita either on 1/2 a whole wheat naan or tortilla (1X)
-steamed veggies with leftover rice and chicken, either with teriyaki sauce or asian sesame dressing.

Lunch is usually some sort of wrap. I up the veggie intake with a big can of V-8 and a baggie of cut up veggies (carrots, celery, pepper strips, nothing fancy). Add a snack, fruit and an ounce of walnuts or almonds and a little square of dark chocolate (70% cocoa) and I'm good until dinner. Dinner is any of the other dishes above. This week is heavy on the Indian, but I like it a lot so it's ok. Besides, I prefer to cook less dishes, it's easier to keep on track with protein-complex carbs-veggie proportions and calories. For extra veggies, I toss a steam in the bag thingie in the microwave and I can have dinner ready within 10 minutes of stepping inside the door, which is key to keeping my keister out of fast food joints. Breakfast is usually oatmeal plus a fruit ( I like steel cut oatmeal, cooked in batches with vanilla, almonds and dried cranberries or apples, tastes sweet without added sugar.) or almond butter on Ezekiel bread. The average meal/snack is 300 calories, my goal for the day is 1200 calories.

cont'd...

Method:

1- Start batch of brown basmati rice.
2- Boil eggs (egg whites are an excellent source of low fat protein.
3- Bake 6 chicken breasts (in the oven @ 375 for 45 mins, salt, pepper and a little chili powder)
4- Once everything is going with rice, eggs and chicken, cut up veggies.
5- Put eggs into a sinkful of cold water, clean pot
6- Saute an onion and some garlic in clean pot, add in tomatoes, lentils and basil (for the lentil stew). Once boiling, reduce heat to low and forget about it for an hour.
7- Transfer cooked rice to single or double portion containers. Clean pot.
8- Reuse pot to make aloo ghobi (onion, cauliflower, sweet potatoes cut up earlier, add spices, water)
9- make a batch of raita while the aloo ghobi cooks (cucumber grated earlier, add plain yogourt, mint and spices)
10- remove chicken from oven. place three breasts in container whole, cut up three others (keep separated).
11- transfer lentils stew to individual containers. Clean pot.
12- transfer aloo ghobi to individual containers. Clean pot.

HTH someone.

K.

You're making me hungry!

I must try this!

I just bought the clean eating book to start that diet. So what do you do? Coon everything on the weekend and then you have your meals for the rest of the week?

Yep. That works best for me as I have crazy days and crazy commute. I know that steam in the bag veggies are not the cleanest but it's better than McD!

I love how often you say "Clean pot."! That way you don't end up with 15 dirty pans!
:)