Clean Eating Meal Plan

 

Breakfast: Banana Berry Smoothie

  • 4 bananas, smashed
  • 1 ½ cups full-fat coconut milk
  • 6 oz blueberries, fresh or frozen
  • 6 oz raspberries, fresh or frozen
  • 2 tsp vanilla extract
  • 4 cups ice…..blend all ingredients until a smooth consistency

scrambled egg

Lunch: Scrambled egg with Avocado

ckix drumsticks

Dinner: Chicken Drumsticks with Kumara and Sauteed Spinach

  • 24 chicken drumsticks, skin on
  • 2 tsp smoked paprika
  • 1 tsp sea salt
  • 1 tsp garlic powder
  • 1 tsp ground black pepper
  • 1 tsp poultry seasoning
  • 1 tsp cayenne pepper, optional
  • 1 cup ghee or coconut oil
  • 4 lbs sweet potatoes, peeled and cut into 1 inch chunks
  • 6 tbsp ghee or coconut oil, softened
  • ½ tsp cinnamon
  • ¼ tsp ground nutmeg
  • ¼ tsp sea salt
  • 1 lb baby spinach
  • 1 tbsp cooking fat
  • Sea salt & freshly ground black pepper to taste

  PREPARATION

  • Drumsticks:
  • Preheat oven to 425 F with a baking sheet large enough to fit the drumsticks inside (use 2 if needed).
  • In a saucepan over medium-low heat melt the ghee or coconut oil and add the seasonings, mix well, remove from heat.
  • Rinse and pat the drumsticks dry.
  • Dip each drumstick into the mixture so they are fully coated.
  • Place them on the preheated baking sheet(s).
  • Once they have all been dipped use a pastry/cooking brush to give them one good last coating of the remaining butter.
  • Place them in the oven for 40-45 minutes, until internal temperature reaches 165 F. If using 2 baking sheets rotate halfway through.
  • If you desire crispier skin turn on the broiler and let each sheet broil for a couple minutes, watching them closely.
  • Remove from the oven and transfer to a plate.
  • Sweet Potatoes:
  • Place the sweet potatoes in a large pot and fill with cold water just enough so they are covered.
  • Bring to a boil and cook until soft, about 15 minutes.
  • Strain the potatoes and return them to the pot, add the ghee or coconut oil, cinnamon, nutmeg, and salt. Mash well.
  • Spinach:
  • In a large sized sauté pan heat the cooking fat over medium heat.
  • Add spinach and stir occasionally until spinach is wilted.
  • Season to taste with salt and pepper and stir once again.
  • Serve 3 drumsticks per person with the mashed sweet potatoes and sautéed spinach.

Optional Snack:  1x fruit with a handful of nuts