ASCENT-ials Clean Eating Approach – A Week in the Life

Here’s a week in the life of a clean eater.

Day 1

7:00am

  • Eggs
    • 1 whole egg + 2-3 egg whites
    • Green sludge cleansing smoothie

9:00am

  • Handful of almonds

11:30am

  • Chicken salad
    • 1 serving of chicken
    • 2-3 servings of lettuce
    • 1/3 cup cucumber slices
    • 2 Tbsp. salad dressing of your choice (TIP – mix olive oil and balsamic vinegar for a tasty, natural dressing!)
    •  Whole grain roll

2:30pm

  • Carrots and 2 Tbsp. hummus

5:30pm

  • Hand-sized piece of tilapia
  • Whole grain pasta
    • Serving of whole grain pasta
    • 2 Tbsp. of olive oil
    • 1.5 Tbsp. of feta cheese
    • Thyme, garlic, basil, pepper
    • 1-2 servings of broccoli

8:30pm

  • Small apple and 2 Tbsp. of all natural peanut butter

Day 2

 7:00am

  • Toast and eggs
    • 1 piece of whole grain toast
    • 2 Tbsp. all natural peanut butter
    • 1 egg + 2-3 egg whites
    • 1 ounce of cheddar cheese

9:30am

  • Cleansing Smoothie

12:30pm

  • Stir fry
    • 2 cups frozen or fresh vegetables
    • ¼ cup quinoa
    • 2 tbs. low sodium stir fry sauce
    • 2 tsp. soy sauce
    • Serving of chicken

3:00pm

  • Handful of almonds

5:30pm

  • Salad
    • 2-3 servings lettuce
    • ¼ cup cucumbers
    • 2 Tbsp. salad dressing of your choice
    • 1 small sweet potato
    • 1 serving of lean meat (chicken, shrimp, fish)

8:30pm

  • 1 serving dark chocolate (85% or more coco)
  • 1 serving all natural popcorn

Day 3

 8:00am

  • Oatmeal
    • ½ cup oatmeal
    • 1 Tbsp. chia seeds (optional)
    • Make with almond or coconut milk for added flavor
    • 1 Tbsp. agave nectar
    • Banana

10:30am

  • Handful of almonds

12:30pm

  • Cleansing smoothie
  • Turkey sandwich
    • 2 pieces whole grain bread
    • 1 serving turkey
    • 2 tbs. mustard
    • Lettuce
    • Tomato
    • ½ piece cheese

3:00pm

  • Veggies and hummus (optional)

 5:30pm

  • Whole grain pasta
    • 1 serving whole grain pasta
    • 1 serving chopped tomatoes
    • 2 tbs. olive oil
    • All the extra spices you can think of!
    • Frozen or fresh asparagus
    • Lean meat of your choice

 8:30pm

  • Celery + peanut butter dip (2 Tbsp. all natural peanut butter, 1 Tbsp. dark chocolate chips, 2 Tbsp. raisins

Day 4

 7:00am

  • 6 Layer Egg Bake (see ASCENT-ials recipes)
    • Quinoa
    • Eggs
    • Chicken sausage
    • Spinach
    • Mushrooms
    • Havarti cheese

10:30am

  • Orange

 12:30pm

  • Chicken salad
    • 1 serving of chicken
    • 2-3 servings of lettuce
    • 1/3 cup cucumber slices
    • 2 tbs. salad dressing of your choice
    •  Whole grain roll

 3:30pm

  • Strawberries + handful of almonds

 6:30pm

  • Piece of Salmon
  • Whole grain pasta
    • Serving of whole grain pasta
    • 2 Tbsp. of olive oil
    • 1.5 Tbsp. of feta cheese
    • Thyme, garlic, basil, pepper
    • 1-2 servings of broccoli

 8:30pm

  • Greek yogurt

Day 5

7:00am

  • Cleansing smoothie
  • Eggs
    • 1 egg + 2-3 egg whites

 10:00am

  • Handful of pistachios

12:30pm

  • Stir Fry
    • 2 cups frozen or fresh vegetables
    • ¼ cup quinoa
    • 2 tbs. low sodium stir fry sauce
    • 2 tsp. soy sauce

 3:00pm

  • Carrots and hummus

 6:00pm

  • Turkey burger
    • 1 serving 97/3 ground turkey
    • 1 whole grain bun (optional)
    • 2 tbs. all natural ketchup
    • Salad
      • 2-3 servings of lettuce
      • 1/3 cup cucumber slices
      • 2 tbs. salad dressing of your choice

 8:30pm

  • Apple + peanut butter dip

 

Day 6

7:00am

  • Smoothie
    • Banana
    • 1 serving of berries
    • ¼ cup oats
    • 1 cup milk alternative

 9:30am

  • Handful of Cashews

 11:30am

  • Salad
    • 2-3 servings of lettuce
    • 1/3 cup cucumber slices
    • 2 tbs. salad dressing of your choice
    • Other vegetables can always be added!
    • Tuna
      • Can of tuna in water

 2:30pm

  • Orange

5:30pm

  • Tacos
    • Chicken or 97/3 ground turkey
    • 2 small or 1 large Whole grain tortilla shells
    • Healthy adds – one serving of cheddar, lettuce, olives, guacamole, salsa, black beans, light sour cream, etc.
    • 2 alcoholic drinks – counts towards point

7:30pm

  • Dessert of choice – counts towards points

 

Day 7

8:00am

  • Whole grain pancakes + berries

11:30am

  • Cleansing smoothie

 3:00pm

  • Handful of almonds

 5:30pm

  • Veggie lasagna
  • Whole grain garlic bread
  • Salad
    • 2-3 servings of lettuce
    • 1/3 cup cucumber slices
    • 2 Tbsp. salad dressing of your choice

 8:30pm

  • Dessert of your choice – counts towards points

BAM!  That’s Clean Eating at it’s finest.  Once you have decided if IIFYM or Clean Eating fits your lifestyle better, off to the races we go!

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