I believe in the power of clean eating. Even though it can be hard, especially when you’re on the run, it’s worth it. Try it for a week (or take my 5 day challenge!) and see how you feel. Typically, people who eat a clean diet:

  • Feel lighter
  • Have better digestion
  • Lose weight
  • Have increased energy
  • More stable moods (and happier!)



So, in light of my upcoming FREE 5 Day Clean Eating Challenge (here), I’m providing a clean-eating menu for one day! You can repeat it for as many days as you like to give yourself a bit of a reset, too. So without further ado….

Green smoothie:
– 2 cups water
– 2 cups spinach
– 1 scoop tropical strawberry (vegan) Shakeology or protein powder of choice
– 1 green apple
– 1/2 cup chopped pineapple
– 1 cup green grapes
– 1 tbsp chia seeds

Morning snack:
Chopped fruit of choice – eat as much as you like! Do NOT limit yourself!
1/2 cup yogurt (dairy free OR whole milk/greek yogurt, plain, low sugar – no artificial stuff)
Handful of nuts (1/4 cup whole nuts)
My favorite: 1 or 2 cups of berries topped with plain greek yogurt and drizzle honey (or coconut yogurt) and 2 tbsp chopped pecans

Black bean salad:
– 1-2 cups romaine
– 5 ingredient black bean salad (recipe here)
Top your romaine with the black bean salad. Perfect for lunches at work!

Afternoon snack:
Unlimited amounts of any mixed, chopped veggies with 2-3 tbsp of hummus

Grilled fish & veggies
– 4 oz fish of your choice (I prefer salmon or haddock) OR tofu/tempeh/all natural veggie-burger
– Sliced zucchini, yellow squash
– Small baked sweet potato
Season fish as desired (I prefer Mrs. Dash Italian Seasoning) and grill until it flakes easily with a fork. Grill the sliced veggies as well and season again as desired. Wrap small sweet potato in tinfoil, and stick it on the grill, too – for quicker cooking, feel free to chop it up first. Sprinkle potato with salt and pepper.


And that’s it!

If you ever find yourself hungry, PLEASE do not starve yourself! Have an apple or some more berries or some celery or carrots… NEVER limit the amount of produce you can eat! Help yourself! No one ever became overweight from too many carrots…..

Interested in joining my FREE 5 Day Clean Eating Jumpstart group? Leave a comment or email me at healthbykc@gmail.com and I will add you the group! (Runs Sept 12-16)



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