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Kick Start Your Results With The Back To Basic's Clean Eating Plan

DAY 1

BREAKFAST: Gluten Free Toast

SNACK: Rice Crackers

LUNCH: Garden Egg Salad

SNACK: Piece of fruit

DINNER: Salmon and Sweet Potato Mash

Day 2

BREAKFAST: Mushroom and Zucchini Omelette

SNACK: Mixed Nuts

LUNCH: Thai Beef Salad

SNACK: Guacamole with rice crackers

DINNER: Buckwheat Pasta

Day 3

BREAKFAST: Banana and Berry Smoothie

SNACK: Fruit salad

LUNCH: Vegetarian Salad

SNACK: Mixed Nuts

DINNER: Chicken and quinoa salad

Day 4

BREAKFAST: Sausage and Egg Scramble

SNACK: Piece of fruit

LUNCH: Chicken and Quinoa Salad

SNACK: Mixed nuts or Fruit salad

DINNER: Mince Koftas

BREAKFAST: Porridge

SNACK: Rice Crackers

LUNCH: Chicken Mushroom and Corn Salad

SNACK: Fruit salad

DINNER: One Pan Roast Kangaroo Steak

Day 6

BREAKFAST: Mixed berry and flax seed smoothie

SNACK: 2 hard boiled eggs

LUNCH: Left over dinner if any Or Thai beef salad

SNACK: Rice Crackers

DINNER: Lamb Steaks, Asparagus and sweet potato

Day 7

BREAKFAST: Apple, Orange and pineapple smoothie

SNACK: Breakfast / Snack Quiches

LUNCH: Vegetarian Salad with your choice of beef or chicken added

 

SNACK: Piece of fruit

DINNER: Chicken Thigh Stir Fry

The Back 2 Basics Clean Eating Plan 

Disclaimer/Important Note

This eating plan is a guide only, you should always check with your doctor or local dietician if you have specific nutritional requirements or medical condition. 

Getting Started 

Thanks for taking the time to download The Cleaneatingmealplan.com.au Back 2 Basics Clean Eating Plan you won’t be disappointed. Our goal is to create the best possible fat melting meal plan to achieve realistic results

 

 

What’s included With This Guide?

The Clean Eating Guide includes

  • 30 clean eating recipes
  • Shopping list for Coles or Woolworths with pictures
  • 7 day flexible meal plan
  • And a Seasonal Fruit and Veg Chart

 

The Foundations

Foundations

People these days have so much trouble and are so out of touch with what they should eat, it drives them to despair, and with good reason. There is so much info out there to dig through; trying to come up with a clear idea of what to eat is enough to drive anyone crazy.

So hopefully this eating clean plan will help clear some things up and get you on the way to the body you’d really love to have.

Before we get to the diet plan there are some more things you’re going to need to do to make sure you make the most of this plan:

  • Get a Food Dairy (just a note book or a regular diary) and record all the things you eat and have been eating, you’ll be surprised
  • Plan to shop at least 1-2 times per week (so you can get fresh food)
  • Try and find an organic butcher or at least grass fed meats
  • Plan your week’s worth of meals 7 days in advance
  • Make sure you get plenty of sleep and be asleep by 10.30pm every night
  • If you’re not already exercising, start now it is a must.

Don’t worry if things aren’t perfect the first week it will take a bit of time to really change your routine. Your food diary will help notice patterns and areas where you’re having trouble with.

So long as you use the right foods you should be ok.

 

This Plan is broken down to include:

  • A shopping list with pictures so you know what to look for, I use Woolworths mostly but Coles has everything as well
  • And then the day by day meal plans
  • Individual Recipes to help you cook and prepare the individual meals
  • And the seasonal fruit and veg chart to help pick the best food through the year

Ok so you’ve got everything ready to go; now some clean eating rules:

  • Avoid gluten (unless you can tolerate)
  • Avoid dairy (unless you can tolerate)
  • Drink either Evian, Fiji, or other high quality water daily (or at least filtered)
  • Drink at least 1-1.5 litters of water everyday
  • Avoid Sugar from processed foods (not fruit) and DO NOT FEAR FAT
  • Eat smaller more regular meals
  • Don’t eat a massive dinner
  • If it’s more dead than you, don’t eat it (long shelf life, processed, refined foods)
  • Organic and fresh food is king, (chemical and pesticide free)
  • Avoid processed foods, additives, chemicals and preservatives (they’re bad)
  • Read food labels, if in doubt avoid it. Or Google it.

The Recipes

Breakfast

Sunday Brekkie serves 2

2 Gluten Free sausages cut into quarters

2 free range eggs

1 tomato cut into quarters

½ cup of sliced mushrooms

Method

Preheat the oven to 180 degrees

Add all the ingredients into a baking dish season with salt and pepper

Cook for 20 mins or until the eggs and sausages are cooked.

 

Porridge

½ cup of oats

1 teaspoon of honey

½ cup organic oats prepared with boiling water from the kettle or cooked in a saucepan over the stove. 1 tsp organic honey drizzled on top.

 

Breakfast Fruit Smoothie Banana and berry

1 banana

¼ cup mixed berries

1 table spoon LSA mix

½ cup organic almond or goat’s milk

1 cup ice

Add all the ingredients to a blender and blend until combined

 

Breakfast Fruit Smoothie Apple, Orange and Pineapple

1 green apple peeled

1 orange peeled

½ cup pineapple no skin

1 cup ice

Blend all ingredients in a blender then serve

 

Oatmeal and banana Smoothie

¼ cup raw oats

1banana

½ cup almond milk

1 teaspoon honey

1 cup ice cubes

Mix all ingredients into a blender and blend for 30-60 sec

 

Mixed Berries and flax seed Smoothie

1 cup mixed berries

1 banana

2 tablespoons plain non fat yogurt

3/4 cup almond milk

1 tablespoon ground flax seeds

1/2 cup ice cubes

Mix all ingredients into a blender and mix for 1 minute

 

Mushroom and Zucchini omelette

½ grated zucchini

½ cup mushrooms sliced

1 teaspoon olive oil

2 free range organic eggs

Method

Crack the eggs into a bowl and whisk together

Add zucchini and mushrooms to the bowl and mix together

Add the oil to the pan and heat up, add the egg mixture to the pan and cook

 

Sausage and egg scramble

1 gluten free sausage cut into small chunks

2 eggs whisked together

½ a cup mushrooms

½ a tomato cut into small chunks

Oil and salt

Method

Whisk the eggs together into the bowl, and then add the mushrooms and the tomatoes set aside

Pre heat a pan and add oil, add the sausages and cook for a few minutes

Once the sausages are nearly cooked, add the egg mixture into the pan with the sausage and scramble for 2 min or until egg cooks

Season and serve

 

Gluten Free Toast

2 slices gluten free toast

Your choice of topping

1 tablespoon per slice of Organic peanut butter, Avocado, or hummus

Or 1 egg per slice cooked any style, fried scrambled or poached

Lunch's

Garden Egg Salad

Ingredients

2 hardboiled egg

1 cup salad greens mixed, rocket and spinach

½ cup shredded carrot

½ an avocado

Half a small cucumber sliced

½ a tomato cut into slices

½ cup corn kernels optional

 Method

Hard boil 2 eggs (follow previous recipe) and set aside for later

Wash all the salad greens and place into a bowl

Add the remaining ingredients along with the hard boiled eggs to make the salad

Mix we’ll together then serve or put into dishes for lunches in the fridge

 

Thai Beef Salad

Ingredients

100-150 grams of organic grass fed rump

½ head of a cos lettuce

½ a cucumber sliced or shredded

1 red chilli deseeded and sliced lengthways (optional)

½ cup Fresh mint leaves

½ cup Fresh basil leaves

Pan juices from the steak as a dressing

¼ cup of raw cashews (optional)

 Method

Preheat a pan or on the grill and cook the steak until medium

Once cooked set aside to rest

Wash all the salad greens

Place all the lettuce, cucumber chilli, mint, and basil into a bowl

Slice the steak into thin strips, and add to the salad bowl

Pour the remaining juices into the bowl to make a dressing.

Serve warm or keep in the fridge for a lunch

 

Salmon and Mix Veg Salad

Ingredients

Small tin of salmon

½ an avocado

½ cup of steamed pumpkin small cubes

1 cup of mixed salad greens

½ a cucumber

½ a tomato

Method

Boil or steam the pumpkin until soft

Place the salad greens, cucumber, and tomatos into a salad bowl along with the pumpkin and keep aside until ready to eat.

When ready to eat open the tinned salmon and pour all the oil and the salmon into the salad and mix together.

 

Chicken, Mushroom and Corn Salad 

100-150 grams chicken Breast cut into strips

5 cos lettuce leaves washed

Half a sliced cucumber

½ cup fresh grated carrot

½ cup corn kernels

½ cup fresh mushrooms, raw

Method 

Pan Fry the chicken strips on high heat until golden

Add all the salad ingredients into a bowl

Add the chicken strips and serve

 

Vegetarian Salad

1 can 4 bean mix washed and drained

½ cucumbers sliced

½ an avocado

1-2 cups mixed salad greens/ cos lettuce

½ cup steamed pumpkin

Method

Steam the pumpkin until soft and set aside

Add the salad greens, avocado, cucumber and pumpkin into a bowl and mix

Tip*

You can add beef, or chicken to add some more protein

Dinners

Lamb Steaks with Asparagus, Salad and sweet potato

Ingredients

100-150 grams heart smart lamb leg steaks

1 table spoon olive oil

3-4 asparagus spears

1 small sweet potato

1 cup mixed salad greens on the side

 Method

Pre heat pan and cook the lamb steaks 3 mins each side roughly until cooked

Steam the asparagus spears and the sweet potato cut into small chunks until soft

Wash and prepare the mixed salad

Add the lamb and the vegetables on top of the salad greens and serve

 

One pan Roasted kangaroo Steak

Ingredients

1 kangaroo steak (100-150g)

1 white potato cut into quarters

1 carrot cut into small strips

1 cup mixed salad greens

Method

Preheat the oven to 180 degrees

Add the carrot, potato, and kangaroo steak to the baking dish

Place the baking dish in the oven for 20-25 mins or until the kangaroo is cooked through

Wash and serve 1 cup salad greens along with the verge’s and the kangaroo steak

 

Lean Beef or Lamb kofta’s

500 pack of lamb or lean beef

1 table spoon mixed herbs

1 cup chopped spinach

1 or 2 whole eggs

Method

Add mince into a large bowl along with herbs eggs and spinach

Massage the ingredients together so it starts to bind

Shape mixture into small balls and fry in a pan with a small amount of oil

Once cooked sit on some paper towel to dry of any excess oil

 

Grass Fed Rump Steak with Mixed Veg

100-150 grass grass-fed rump steak

1 whole zucchini cut into small pieces

½ cup of corn kernels

Half head of broccoli

Method

Pan fry the rump streak

Steam the zucchini and the broccoli together until just soft

Drain and wash half a cup of corn and serve

 

Chicken and White Quinoa  Salad

150 grams Chicken Breast

1/8 of a cup quinoa raw

One zuchinni diced

½ cup pumpkin diced small

4-5 washed cos lettuce leaves

Add quinoa to a pot or pan with ½ a cup water and bring to the boil once most of the water has absorbed the quinoa should become translucent, drain and set aside for later

Steam the pumpkin and the zucchini together in a steamer until they are soft, set aside for later

In a pan add the chicken breast and stir fry until golden

Add all the ingredients into a bowl and mix together to make the salad, serve warm and eat straight away or refrigerate and eat later

 

Chicken and vegetable stir fry

Ingredients

1 organic chicken thigh cut into strips

1 teaspoon olive oil

½ cup broccoli florets

½ a carrot diced

1 handful of green beans ends trimmed

¼ cup raw cashews crushed up

Method

Place the broccoli, green beans and carrot into a steamer cook until soft

Pan Fry the chicken until golden brown, sit the cooked chicken onto paper towel to soak up excess fat

Add the steamed vegies back into the pan along with the chicken and the cashews then cook for 1 minute

Serve onto a plate ready to eat.

Tip* You can switch the chicken thighs for chicken breast

 

Salmon and sweet potato mash

Ingredients

100-150g fresh salmon baked

½ cup sweet potato

2-3 asparagus spears steamed

½ avocado

Method

Place the salmon fillet into a baking dish and cook for 20 mins at 180 degrees

Steam the sweet potato and asparagus together in a steamer

Scoop out the avocado add to the plate

Remove the salmon from the oven when ready

Mash the sweet potato and serve

 

 

Snacks

Fruit Salad

Ingredients

1 Pineapple

Quarter of a water melon

Honey dew or rockmelon

Any in season fruit

Method

Peal the skin off all your selected fruits, discard all the seeds and inedible parts of the fruits, chop all the fruits into roughly the same size pieces and add to a bowl serve ready to eat or pre pack into snack size portions

 

5 rice crackers with 2-3 tbsp organic hummus or half an avocado as a spread

 

Tip Keep the rice crackers at work so you always have something there, if you have a fridge keep some hummus there too

 

 

Breakfast / Snack quiche*

 

Ingredients

6 free range eggs

1 zucchini

1 carrot

½ cup of corn kernels

 

Method

Preheat oven to 180 degrees

Crack the eggs into a large bowl and whisk until combined

Grate the carrot and the zucchini into the bowl

Add the corn to the bowl and mix together so everything is coated

Add the mixture into the cup cake moulds then place the moulds into the oven and bake for 20-30 mins

 

Tips adjust the cooking time. Keep in the fridge as a snack

 

Hard Boiled Eggs

 

Ingredients

Eggs x 2

 

Method

 

Add whole eggs into a small pot and add water, bring to the boil and cook for 5 minutes

Drain the eggs into a strainer and run under cold water, once cool remove the shells with your hands

 

 

Mixed Nuts

 

50 grams / Handful of raw nuts (cashews, almonds, macadamia, walnuts, pecans, Brazil nuts, pistachios), put them in a small snack container

 

 

Guacamole aka avocado dip

 

Ingredients

1 whole avocado

Paprika

Lime juice optional

Salt and pepper

 

Method

Take the flesh of the avocado add to a bowl

Add lime juice, paprika, salt and pepper and mash together until a paste is formed

Serve with carrot stick, rice crackers, or corn chips

 

Homemade Chicken Soup

Organic chicken breast fillets 1 pack

Chicken drumsticks one pack

½ celery stalk chopped,

4 carrots chopped

2-3 white potatoes cut into quarters

Salt,

Bay leaf

Fresh mixed herbs.

Water

Method

Brown the drumsticks in a pan until golden then put into the slow cooker

Add the sliced chicken breast chopped celery, potato and carrots to the slow cooker along with the salt, herbs, and bay leaf and just cover with water

Turn the slow cooker to high setting and cook for 3-4 hours stirring regularly. Season with salt to taste

Pick out the bones when cooked and discard, serve hot or serve into containers and freeze for later use

 

Buckwheat Pasta

Ingredients

1 packet Buckwheat pasta organ brand

500g beef mince

Garlic 2-3 pieces

2/3 whole tomatoes, roughly chopped

1 carrot diced

1 zucchini diced

1 tin organic pasta sauce

Salt pepper

Method

Bring a large pot of water to the boil once boiling add the packet of pasta and stir

In a second large pan, preheat and brown the mince with the garlic

Once browned add the zucchini, carrot and tomato’s along with the pasta sauce

Bring to boil then turn down to a simmer for 10-15 mins

Once the pasta is cooked drain ready to serve

Scoop out the pasta sauce on to the plates with the pasta ready to serve

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Shopping list

1 Carton Sunny Queen organic eggs, or free range Usually in the vegetable section
Raw Mixed Nuts Health Food aisle
Cashew Nuts Health food section
Macadamia Nuts Health Food Section
Almond Milk Usually with the long life milk in the baking section
Organic Oats In the health food section
Organic Hommus (Yum!) Check in the case near the deli where they have cheeses etc
LSA Mix Health food section
Canned Tuna In the canned veg section
Beef Rump Steak In the Meat Section usually there’s plenty there because nobody buys it
Beef Mince In the meat section
Tinned Salmon Salmon from the Atlantic ocean, which is less polluted
Frozen salmon Farmed Salmon from Tasmanian. Its farmed in the actual ocean in large pens which is way healthier than fish grown on the land in fish stocks
Lamb Leg Steaks Heart Smart In the meat section comes in a sealed pack of about 4 or 5 pieces
Chicken Breast Free range birds are happier and healthier and get a lot more exercise than cage raised birds and aren’t grow with hormones and other nasty stuff
Chicken Thighs Don’t fear the fat free range organic chickens have high amounts of good fats and are much tastier
Chicken drumsticks They come in a free range pack in the chicken section usually the Lilydale brand
Avocado Hass avocado, make sure they are not over ripe and usually keep for a few days unless you cut them open
Celery Half High in fibre and low gi
Asparagus
Organic carrots
Cos lettuce In the veg section comes in a pack of 2
Cucumber Comes wrapped in glad wrap and is quite long just grab one
Spinach Just by one pack of this it goes along way
Broccolini You can swap for regular broccoli at any time broccolini is just a bit easier to eat and prepare
Sweet Potato Gold sweet potato come in a 1kg pack
White Potato
Mushrooms
Mixed Frozen Berries
Zucchini Just grab 4-5 loose zucchini for the week
Tomatoes Use truss or roma just depends on preference but really any type is fine
Corn Go for the salt reduced corn or corn cobs you need to cook them first
Apple Green apples grab 3-4 for the week
Banana Grab 3 – 4 bananas for the week
Oranges Grab one bag they’ll last for several days
Green Beans
Evian Water 1.5 L Naturally artisan spring water = magic

Ideally have one every day

 

Otherwise at least 3-4 per week

 

Olive Oil

Extra virgin cold press means it’s been minimally processed
Rice Crackers
White quinoa
Basil Fresh
Mint Fresh
Red Chilli
Pineapple
Gluten Free Bread
Pumpkin
Five bean mix Salt reduced

Some Tips for Grocery Shopping

 As you can see from the shopping list this plan is 99% dairy and gluten free and everything is fresh and healthy with minimal processing and chemicals.

90% of the shopping is done in the fruit and veg section and the meat section.

No need to venture down the chocolate aisle or the soft drink aisle and pick up something naughty.

It may seem like a lot of food but remember it’s for the whole 7 days! And not everything will need to be bought every week like the nuts for example will take 2-3 weeks to get through.

Each week you’ll just need to top up of the fresh fruit and vegies and the meats.

You can also freeze the meat you don’t use for later use.

 

 When you’re at the shop

 Always, always have your shopping list that way you only get what you need, no sneaky snacks.

  • Get in and get out, like a special forces ninja your shopping experience should be quick and no messing around because if you in there to long temptation might get the better of you.
  • If you can, shop online that way you’ll be sure to stick to the list and you don’t have to worry about battling for a car park at your local store.
  • Shop at the same store, once you know where everything is you’ll be able to see when the freshest stock comes out instead of the stuff that's been sitting around (I know because I worked at Coles).
  • If you can’t afford the organic brands go for the free range and keep your eyes open for specials, sometimes the free range and organic items are cheaper than the regular stuff!
  • If you can leave your partner and/or kids at home so you can focus.
  • Know you aisles, if you need to venture into the forbidden zone you want go straight to what you need. Don’t stop and check out the cookies.

When you get home

  • Put all the food on the bench and sort it into groups, vegies, meat etc and start to visualise what you’re going to eat for the next week so you know how much food you have.
  • If you have vegetable and meat containers like the Tupperware ones put them into the containers to keep them fresher for longer.
  • Have place in the fridge and pantry for each item so you know what you have and how much is left at anytime.

 

 Additional tips

  • If you’ve got little snack containers use them to put your nuts in so you have an “off the shelf” snack ready to go.
  • If you’ve got lunch containers always have them ready to store leftovers in the fridge or freeze for emergency meals.
  • Write your menu up of a sheet of paper or a white board that way you will start to get into a routine and not have to think about it as much.
  • You can make your base salads and leave them in the fridge and when you’re ready to eat them just add your protein and maybe some avocado and you’re good to go.
  • If something needs to be used in the fridge use it, switch days of the meal plan or change the meals around so you can use everything in the fridge DO NOT WASTE THE FOOD.
  • If you haven’t got the basics for cooking go and get them; slow cooker, non stick pan, baking dish, a good knife, a vegetable peeler, a Y peelers for shedding carrot and cucumbers, tongs etc.
  • Make breakfast a habit and if you have got limited time in the morning make breakfast the night before.
  • Always have some nuts, fruit, tin of salmon or tuna with you so you can have an emergency food supply so you don’t skip meals.
  • Try and eat every 3 hours. This helps keep you full and maintain your energy through the day.
  • Drink plenty of water, Evian is best or filter tap water through a Brita jug is the next best thing.
  • Go for organics as much as possible.
  • Grass fed meat is a must (the cows are much happier and healthy).
  • Allow yourself a treat once per week, otherwise stay strong and avoid temptation.
  • If you fall off the diet get back on and don’t stress about it.

 

Fail to PLAN, PLAN to Fail

The More Prepared you are the Better

 

So What Is Clean Eating And How Can It Work For You?

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