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Best Of You: Pre Workout, Post Workout, Whey Protein and Super Greens

14 Day Clean & Lean Diet Plan

CLEAN-DIET-PLANKick start your weight loss journey today with this complete and concise 14 day meal planner by James Duigan!

Celebrity trainer James Duigan’s Clean and Lean Diet Plan involves cutting out ‘toxic’ foods that encourage the body to store fat – including alcohol, sugar, and processed foods. Meals on James’s diet plan are full of fish, lean meat, and fresh vegetables.

You can swap meals around if you need to (eg. have the day 1 breakfast on day 2), but try to keep to the set meals. You shouldn’t feel hungry, but if you do, increase your portions of green vegetables, and make sure you’re drinking enough water (2 to 3 litres a day).

Day 1

Breakfast – 3 egg white omelette with 75g mixed peppers and a handful of spinach
Morning snack – 100g chicken with ½ red pepper
Lunch – 1 grilled chicken breast with mixed salad, red peppers, green beans, and olive oil
Afternoon snack – 100g turkey breast with ¼ cucumber
Dinner – 100g grilled chicken breast with unlimited steamed broccoli

Day 2

Breakfast – 1 baked chicken breast and a handful of kale
Morning snack – 100g turkey breast and ½ green pepper
Lunch – 1 grilled or baked haddock fillet with a mixed green salad, drizzled with walnut oil
Afternoon snack – 100g turkey breast with 75g raw or steamed broccoli
Dinner – 1 salmon steak with fresh dill and steamed green beans

Day 3

Breakfast – 4-6 pan-fried scallops (or other white fish) with steamed asparagus
Morning snack – 100g chicken breast and ½ yellow pepper
Lunch – 1 grilled chicken breast with garden salad and macadamia oil
Afternoon snack – 100g turkey and ¼ avocado
Dinner – 1 grilled lamb steak (or 2 cutlets) with steamed broccoli and spinach

Day 4

Breakfast – 3 scrambled eggs (1 whole and 2 whites) with grilled tomatoes and green beans
Morning snack – 100g turkey slices and ¼ cucumber
Lunch – 150g baked cod fillet with salad, tomato, and baby spinach, dressed with flaxseed oil
Afternoon snack – 100g chicken breast and ½ grilled courgette
Dinner – 100g chicken breast stir-fry made with coconut oil and green vegetables

Day 5

Breakfast – 200g turkey breast with ¼ avocado and ¼ cucumber
Morning snack – 2 hard-boiled eggs and ½ red pepper
Lunch – 150g grilled prawns with a green salad and tomatoes, drizzled with pumpkin seed oil
Afternoon snack – 100g turkey breast and five almonds
Dinner – 100g chicken breast with a portion of steamed broccoli

Day 6

Breakfast – 1 grilled haddock fillet with roasted peppers and courgettes
Morning snack – 100g chicken and one tomato
Lunch  – 150g turkey with green salad, steamed broccoli and olive oil
Afternoon snack – 100g chicken with five pecan nuts
Dinner – 150g-200g steak served with steamed green beans and broccoli

Day 7

Breakfast – 3 egg white omelette with grilled tomatoes, served with steamed spinach
Morning snack – 100g turkey and five brazil nuts
Lunch – 150g chicken breast with steamed asparagus and a green salad
Afternoon snack – 100g turkey and ¼ cucumber
Dinner – Stir-fry of 100g prawns, five scallops, and mixed veg with coconut oil

Day 8

Breakfast – 100g chicken breast with ½ yellow pepper and ¼ avocado
Morning snack – 100g turkey and four macadamia nuts
Lunch – 3 egg white omelette with mixed peppers, served with a portion of spinach
Afternoon snack – 100g turkey and steamed green beans
Dinner – 1 baked cod fillet with green salad, tomatoes, and pumpkin seed oil

Day 9

Breakfast – 100g smoked salmon with a portion of spinach
Morning snack – 100g chicken breast and six pecan nuts
Lunch – 1 chicken breast with roasted peppers and courgettes
Afternoon snack – 2 hard-boiled eggs and ½ cucumber
Dinner – grilled skinless duck breast with steamed oriental greens or broccoli

Day 10

Breakfast – 150g turkey breast with ½ green pepper and ¼ avocado
Morning snack – 100g chicken breast and 12 cashew nuts
Lunch – Baked sea bass fillet with mixed green salad
Afternoon snack – 100g chicken breast and ½ tomato
Dinner – 100g-200g fillet steak with steamed broccoli

Day 11

Breakfast – 3 egg whites scrambled, served with grilled asparagus
Morning snack – 100g turkey breast and ¼ avocado
Lunch – 150g grilled prawns with a green salad and tomatoes, drizzled with flaxseed oil
Afternoon snack – 100g chicken breast and ½ yellow pepper
Dinner – 1 grilled haddock fillet with roasted peppers, courgettes, and kale

Day 12

Breakfast – 1 baked chicken breast with a portion of spinach
Morning snack – 100g turkey and five walnuts
Lunch – 150g turkey breast with a green salad and steamed mangetout, drizzled with olive oil
Afternoon snack – 100g turkey breast and ¼ cucumber
Dinner – 1 salmon steak with chopped dill, rocket salad, and a portion of steamed brussel sprouts

Day 13

Breakfast – 4-6 scallops with a portion of steamed broccoli
Morning snack – 100g turkey breast and ½ red pepper
Lunch – 150g chicken with a garden salad and ¼ cucumber, drizzled with macadamia oil
Afternoon snack – 100g sliced turkey breast and ¼ avocado
Dinner – 1 lemon sole fillet with a portion of steamed green beans

Day 14

Breakfast – 3 scrambled eggs (1 whole and 2 whites) with steamed spinach and grilled tomato
Morning snack – 100g chicken slices and five hazelnuts
Lunch – 150g baked cod fillet with salad, tomato and baby spinach, dressed with flaxseed oil
Afternoon snack – 100g turkey slices and ½ green pepper
Dinner – 100g-200g fillet steak with grilled asparagus and steamed spinach

Perfect portions

The quantities given in this plan serve one person. If you don’t have scales to hand, here’s a rough guide to equivalents:

– 100g chicken = the size of the palm of your hand
– 100g smoked salmon = the size of your outstretched hand including fingers
– 100g beef fillet = the size of a tennis ball

Cook it your way

You can choose your own cooking methods, but remember that the less you cook it, the more vital and alive your food will be. You’ll see quicker results if you steam or bake your vegetables, and grill or bake your meat or fish. Steamed veg, for example, contain more nutrients, vitamins, and minerals than overcooked ones.

Please note: Before beginning any new dietary or exercise programme, you should consult your doctor, especially if you suffer from a medical condition or are on prescribed medication. Always seek medical advice if you develop any persistent adverse symptoms.

 

Read more: http://www.dailymail.co.uk/home/you/article-1383538/Food-The-14-day-eating-plan.html#ixzz36Q30ZGKg


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4 Jul
2014
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Best Of You for Men and Women: Pre Workout, Post Workout, Whey Protein and Super Greens