I've been eating clean for almost 2 years. I will give the disclaimer that I DO enjoy simple pleasures like going out to eat and stuff, because that 10% of sweets and fats isn't going to kill me as long as I'm on top of my real food 90% of the time. Anyways, people are always sort of shocked when they hear that I clean eat and meal plan every, single, week. I'm chubby, but that doesn't mean that I don't work out 3 times a week or eat like crap. In fact, it was those stigmas and judgements that encouraged me to share what I do. I have a budget of $60 for my husband and I to eat per week. That includes breakfast, lunches, and dinner.
Saturday is my prep day. I'm a teacher so it's the most convenient day. I write out my days Sunday to Sunday and fill out what we will be having breakfast, lunch, dinner, and snacks each day. Popcorn and bagged frozen edemame are some of my favorite snacks. :) I buy groceries 1-2 times a week. Here's some of my tricks:
Save Your Pennies!
Shop the store ads! Buy Bountiful Baskets! I love Bountiful Baskets because they challenge me to work the veggies and fruits I get into my menu, even if they're ones I'm unfamiliar with like okra or artichokes! I definitely make my menu around why the in-store sales are. If pork tenderloin is on sale, but steak isn't, then I load up on tenderloins for my freezer.
If you live in an area with multiple grocery stores, then feel free to shop at more than one store to get what you need! The mo' ads, the mo' betta. Stock up on items like chicken broth, greek yogurts, olive/coconut oils, frozen fruits and veggies, meat, fish, almond milk, etc. when it goes on sale.
My local store does "Fill it Fresh for $10" where you can fill a peck bag full of produce for 10 bucks! It's my favorite thing! Yesterday I bought 18 lbs of produce (pineapples, apples, oranges, sweet potatoes, grapefruit, bananas, cauliflower) for $10 bucks. Like I said, find your sweet deals. ;)
All About that Produce, Bout that Produce
My secrets to making sure produce gets used is: 1. Buy only what you need. 2. Freeze what you don't use. 3. Prep it all as SOON as you're home from the grocery store.
A head of lettuce has the potential to go bad if it's not sliced and washed when you get home. Why? Because as Americans prepping stuff is daunting when we're exhausted. You are more likely to eat salad when it's readily available. It also makes for quick throw together lunches.
I cut up my pineapple, lettuce, etc. as soon as I start putting away groceries.
On my menu, I schedule meals with produce that go bad the most quickly first. Example: salads, strawberries, bananas, avocados, mushrooms, asparagus, grapes, etc. and eat more produce that lasts afterwards. Produce that stays good for a while are: apples, grapefruit, sweet potatoes, cauliflower, carrots, brussel sprouts, broccoli, kale, zucchini.
Meatless Mondays
I try for one-two nights a week of meatless meals because meat is expensive, and there are other health benefits that accompany it. My favorite meatless meals are veggie stir fry with quinoa, and loaded veggies on a baked sweet potato. YUM! My favorites.
Pinterest is a treasure trove for a clean eater/vegetarian. Here are some recipes I've tried that I'm obsessed with:
http://damndelicious.net/2012/10/19/quinoa-veggie-fried-rice-and-a-giveaway/
http://www.thegraciouspantry.com/clean-eating-4-bean-chili/
http://juliasalbum.com/2014/07/strawberry-quinoa-spinach-cashew-salad/
If I'm home alone (my hubby works nights) I'll eat a bowl of air popped popcorn or a baked potato.
Make That Menu!
Like I said earlier. I make my menu on Saturday so that I can get my lunches prepped ahead of time.
For lunch, I either take leftovers, or I eat things like: greek yogurt+fruit, rice cakes+almond butter+banana, tuna fish + wak crackers, frozen steam in the bag edemame, or popcorn. (I'm a popcorn addict ok!? I put coconut oil on it to replace butter.) I will throw a salad together occasionally. :)
I also keep it simple for breakfast. I am obsessed with Tera's Whey protein powder, and will usually make a shake with an It Works Greens packet. Yum! I'll work on another post about what I put in my breakfast smoothies. Steel cut oats are another addiction for me. I have the 3 minute/microwave steel cut oats, but you can also make them in the crock pot. I take a greek yogurt, tea, and a banana if i'm in a hurry :)
Dinner… oh dinner… you're the best. Here's an example of my dinner meal prep schedule. It guides my shopping schedule.
Sunday: cauliflower mash and turkey meatloaf balls (http://www.mamaeatsclean.com/2013/03/clean-and-low-carb-twice-baked-mashed.html?m=1)
Mon: pork chop salads
Tues: steak with roasted sweet potatoes and asparagus
Wed: tin foil dinner in the oven (lean beef burgers, mushrooms, zucchini)
Thurs: turkey burger tacos
Fri: loaded baked sweet potato topped with brussel sprouts, mushrooms, zucchini (meatless)
Sat: chicken and veggie stir fry on quinoa
Sun: strawberry field salad (poppyseed dressing, turkey bacon, almonds, mozzarella, spinach, strawberries.)
Another example of a menu:
Sun: Sweet pork salads (pork tenderloin, apricot preserves, salsa in crockpot)
Mon: Teriyaki Salmon w/ veggies and brown rice
Tues: Zuppa Toscana (http://www.clarkscondensed.com/recipe/light-paleo-zuppa-toscana/)
Wed: Turkey Asian lettuce wraps (http://iowagirleats.com/2011/04/26/p-f-changs-lettuce-wraps-remade/)
Thurs: Chicken, broccoli, quinoa casserole (http://damndelicious.net/2014/03/05/broccoli-quinoa-casserole/)
Fri: Sweet Potato Nachos (http://paleogrubs.com/nacho-recipe)
Sat: Cauliflower pizza w/ alfredo sauce and veggies (
