Breakfast - Omelet (1 egg and 3 egg whites) with spinach, onion, red pepper and mushroom.

Snack - Apple with 2 tbsp almond butter.

Lunch- A large salad with mixed baby greens, broccoli, cauliflower, cucumber, sprouts, carrot, jicama and mushrooms with a drizzle of Garlic Gold Red Wine Vinaigrette.

Snack - 1 No Bake Blueberry Granola Bar.

Dinner - Baked chicken breast (about 4 ounces) with 1 cup brown rice and Oven Roasted Vegetables.

Snack - Skipped - still full from dinner!

Total Nutritional Info:

Calories: 1249, Cal. from Fat: 552, Total Fat: 65.5g, Sat. Fat: 10g, Carbs: 119.5g, Fiber: 33g, Sugars: 38.5g, Protein: 55g, Sodium: 392.5mg, Chol: 278mg


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  1. Natasha Kay says:

    I think it’s worth noting (for readers who are maybe just starting out on their clean eating journey) that 1250 calories is NOT enough for a healthy female, especially if she’s exercising. Anything less than 1500 calories can result in your metabolism going into starvation mode and your lean muscle mass breaking down.

    • Sarah says:

      Hi Natasha,

      One thing people need to keep in mind is that everyone is different and the amount of calories that one person needs is different for the next person. How many calories you need depends on various factors, including height, total body weight, ratio of fat to muscle, age, gender, genes and physical exercise. At 5’5″ and 130 pounds if I ate 1500 calories a day I would easily GAIN weight. My mother (Kristy) is the same way - I blame her for my VERY slow metabolism.

      Our daily meal plans are simply a tool for people to use to see what types of things we eat and incorporate some of the items into their own diets. Some people will need to add more calories to the plans and others will need to subtract items to make it work for them. The most important thing is to always listen to your body and give it what it needs. What works for one person doesn’t always work for the next!



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