AJF Eat Clean Meal Plan
AJF Eat Clean Meal Plan
AJF Eat Clean Meal Plan
This E-Book (Eat Clean 30-Day Jumpstart Meal Plan) and its associated content are for in-
formational purposes only. Before performing any suggested testing and/or exercise as-
sessments and practices, you should consult with a qualified professional who is familiar
with such exercise assessment techniques and may properly interpret the results.
By using this E-Book (Eat Clean 30-Day Jumpstart Meal Plan) you agree to hold harmless
Alexa Brown, Alexa Jean Fitness, www.alexajeanbrown.com and Lex Brown LLC from any
liability or personal injury associated with any content on this E-Book (Eat Clean 30-Day
Jumpstart Meal Plan).
We do not guarantee you will lose any weight just from reading this document. Your re-
sults are completely dependent on what you do with this knowledge.
If you're unsure if you should follow any of the guidelines mentioned within any of the con-
tent of this E-Book or site related to this content, contact a qualified professional.
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Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Essential amino acids cannot be made by your body and must be supplemented through the food you in-
take. Essential amino acids are...essential! Missing just one essential amino acid can interfere with your
results. It’s important to consume a variety of protein sources to ensure your body is getting all the neces-
sary amino acids.
eggs, fish, lean red meats, poultry, low-fat, fat free or raw milk, whey, casein
Fats
Fatty acids are an essential nutrient in the body and play a key in weight loss. Polyunsaturated and
mono- saturated are good fat sources. Try to shoot for 20-30% of calories from fats.
Although protein is important throughout the entire day, there is a greater need for it post- workout.
Fruits &
Vegetables
Fruits and vegetables are a great low calo-
rie snack. Certain fruits such as oranges,
grapefruit, watermelon, strawberries,
blueberries, and carrots are highly
thermogenic (the number of calories your
body burns to digest it) Some even have
less calories than it actually takes the body to digest them! This is known as the "negative-calorie" effect.
If you aren’t a big fan of water, try making some fruit infused water. It’s really easy, just take your favorite fruit
and slice it into small to medium
sized pieces and add them into
your water. Let it sit overnight or
muddle the fruit for more flavor
and immediate enjoyment.
The purpose of this plan is to drastically increase fat burn in your resting metabolic rate (increased fat
burn while you’re resting). The second focus of this plan is to aid in raising your anabolic state, (anabolic
state is the process of feeding your body helpful nutrients which in turn will allow your muscles to
absorb the nutrients properly. This balance is essential for your body to achieve your fitness
goals.)
Your body won’t be used to this type of diet so it would be ideal to incorporate a good multivitamin, a
probiotic and fish oil into your daily routine to aid in digesting the high levels of protein you’ll be
intaking.
*Pro Tip - Meal timing is key, to ensure you stay on track, plan on spacing
your meals 2 hours apart. It is crucial to consume all meals listed below for
optimal
Meal 1 3 hard boiled eggs + ground turkey (5oz.) + 2 cups of spring salad mix or baby spinach topped with 1 TBS olive
oil + 1 TBS vinaigrette
Meal 2 1 TBS almond butter with celery + broccoli (optional)
Meal 3 lean white meat (5oz) + 8-10 asparagus or broccoli or cabbage or cauliflower
Meal 6 1 scoop protein powder + almond milk (4oz) + 1 TBS coconut oil = mix well
You’ve made it to phase two! Stay focused and remind yourself why
you started this journey. P.S. you’re half way through!
Meal 3 lean white meat (5oz) + 8-10 asparagus or broccoli or cabbage or cauliflower + protein powder mixed
Meal 6 1 scoop protein powder + 1 glass almond milk + 1 TBS coconut oil = mix well
Meal 3 lean white meat (5oz) + 8-10 asparagus or broccoli or cabbage or cauliflower + protein powder mixed
Meal 5 turkey burger + half sweet potato with cinnamon + 2 brown rice cakes + 300-400 calories of fruit or whole
grain cereal
Meal 6 1 scoop protein powder + 1 glass almond milk + 1 TBS coconut oil = mix well
Meal 1 3 hard boiled eggs + ground turkey (5oz.) + 2 cups of spring salad mix or baby spinach topped with 1 TBS olive
oil + 1 TBS vinaigrette
Meal 2 1 TBS almond butter with celery + broccoli (optional)
Meal 3 lean white meat (5oz) + 8-10 asparagus or broccoli or cabbage or cauliflower
Meal 6 1 scoop protein powder + 1 glass almond milk + 1 TBS coconut oil = mix well
•1 tablespoon milk
Take skillet out of the oven, cut eggs in half and place inside warm
Makes: 2 Servings | Serving Size: 1/2 pita sandwich | Calories: 297 | Total Fat: 12g | Saturated Fats: 3g | Trans Fat: 0g |
Cholesterol: 22mg | Sodium: 484 mg | Carbs: 21g | Sugars: 2g | Protein: 21g
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Yogurt Parfait
You’ll Need:
•1 cup mixed berries
Let’s Cook!
Place a layer of berries in the bottom of a glass or container, layer
your parfait starting with yougurt, topping with a layer of granola
and fruit and repeat. Sprinkle shredded coconut on top and enjoy!
Makes: 3 servings | Serving Size: 1 cup | Calories: 184 | Total Fat: 8g Saturated Fat: 4g Trans Fat: 0g | Cholesterol: 0mg | Sodium:
35mg | Carbs: 23g | Sugars: 1g | Protein: 6g
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Cinnamon Roll
Oatmeal
You’ll Need:
• 1 teaspoon ground cinnamon
Let’s Cook!
In a tiny bowl mix cinnamon and sugar then set aside. Cook oats according to package instructions. Top with
cinnamon-sugar mixture, walnuts, cranberries and stir in milk. Add freshly chopped apple, if desired.
Makes: 5 servings | Serving Size: 1 cup | Calories: 327 | Total Fat: 9g Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 4mg |
Carbs: 56g | Sugars: 10g | Protein: 10g
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Breakfast
Pizza
You’ll Need:
•2 whole grain tortillas (6 inch diameter)
•2 eggs
Let’s Cook!
Warm tortillas in the microwave for about 30 seconds to heat and set aside. In a small sized bowl, mix chopped
avocado and lemon juice until fully incorporated into a paste-like consistency. Season with salt and pepper to
taste. Spread avocado and lemon mix over both tortillas and set aside. Drizzle olive oil in medium sized skillet
and warm skillet on medium heat until the skillet is hot enough to sizzle a drip of water. Gently crack egg over
the skillet and reduce to low heat. Slowly cook eggs until the yolk begins to set but don’t cook until the yolks
are hard. Place warm eggs on top of each tortilla and top with fresh basil leaves. Enjoy!
Makes: 2 servings | Serving Size: 1 breakfast pizza | Calories: 252 | Total Fat: 24.8g Saturated Fat: 4.2g | Cholesterol: 164mg |
Sodium: 149mg | Carbs: 23g | Protein: 10.6g
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MangoAlmond
Overnight Oats
You’ll Need: Let’s Cook!
•1/4 cup uncooked organic rolled oats In a medium sized, resealable container combine dried oats, milk, yogurt,
chia seeds, almond extract and agave nectar. Seal with the lid and shake
•1/3 cup almond or soy milk
until well incorporated. Add mango and stir until well mixed. Reseal with
•1/4 cup low-fat Greek yogurt the lid and refrigerate overnight, up to 2 days. Enjoy cold!
•1 whole egg
Makes: 4 servings | Serving Size: 1 mini quiche | Calories: 84 | Total Fat: 2g Saturated Fat: 1g | Cholesterol: 57mg | Sodium:
335mg | Carbs: 6g | Protein: 11g
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Blueberry Banana
Pancakes
You’ll Need:
•1 cup oat flour
•1 cup almond milk Fold in blueberries. Heat skillet enough to sizzle a drip of water. Lightly spray
fat-free cooking spray on skillet and pour on 1/4 cup of pancake mix. Gently
•1/2 cup low-fat milk
flip pancakes when center begins to bubble and the bottom is golden brown.
•1/2 cup fresh blueberries Enjoy with additional blueberries and banana and drizzle with agave nectar or
100% pure maple syrup.
Makes: 6 servings | Serving Size: 2 pancakes | Calories: 274 | Total Fat: 12g Saturated Fat: 2g | Trans Fat: 0g | Cholesterol:
0mg | Sodium: 38mg | Carbs: 34g | Sugar: 8g | Protein: 8g
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Quinoa Berry
Bowl You’ll Need:
•1 cup quinoa
•2 cups water
•1 tablespoon vanilla
Let’s Cook!
Preheat oven to 400 degrees. In a medium sauce pan, mix quinoa, water, vanilla and a pinch of salt. Bring water to a
boil, cover and reduce to heat to a simmer for 15 minutes. At this point, the liquid should be absorbed. In a separate
bowl mix blueberries, melted coconut oil and cinnamon. Spread this mixture on a parchment paper lined baking sheet
and roast in the oven for 15 minutes or until soft and bubbly. Serve quinoa topped with the roasted blueberry mix adn
top with fresh blueberries and slivered almonds, if desired. Enjoy this tasty treat!
Makes: 4 servings | Serving Size: 1/2 cup | Calories: 228 | Total Fat: 6g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 0mg |
Sodium: 65mg | Carbs: 36g | Sugar: 7g | Protein: 6g
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Oatmeal Power
Bowl
You’ll Need:
•1 ripe banana, mashed
In a medium bowl, mash banana until smooth. Stir in chia seeds, •Optional toppings: slivered almonds, sunflower seeds,
milk, oats, cinnamon and water until fully incorporated. Cover and cinnamon, dried cranberries. toasted coconut, nut
butter, cinnamon, all spice
refrigerate overnight. In the morning scoop oatmeal mixture into a
medium pan and heat to a simmer then reduce heat immediately to
medium-low stirring occasionally until heated throughout and
mixture has thickened. Pour oatmeal into a bowl and top with your
favorite toppings.
Makes: 1 servings | Serving Size: 1 bowl | Calories: 326 | Total Fat: 8g | Saturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg |
Sodium: 150mg | Carbs: 58g | Sugar: 9g | Protein: 10g
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Omelette Wraps
You’ll Need:
• 2 large eggs
• 3 chopped chives
• 1 TBS pesto
Let’s Cook!
In a small bowl, combine eggs and sea salt and whisk well. Heat a large, non-stick skillet and pour
in the egg mixture evenly and sprinkle in some of the chopped chives. Allow eggs to set up, any-
where from 15 seconds to 1-minute. Using a spatula, gently separate the eggs from the skillet and
slide the omelette onto a flat surface. Spread pesto over the omelette and then sprinkle in the
cheese. Add salad greens and roll up the omelette away from you. Enjoy warm.
Makes: 1 servings | Serving Size: 1 Omelette Wrap | Calories: 122 | Total Fat: 8g | Saturated Fat: 2g | Cholesterol: 140mg | So-
dium: 200mg | Carbs: 2g | Protein: 13g
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Apple Mug Muffin
You’ll Need:
Muffin
• 1 egg
• pinch of salt
Streusel Topping
Streusel Topping - In a small dish combine apple, walnuts and coconut oil
using a small rubber spatula and top muffin after microwaving.
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Snacks
Yum!
These deliciously snacky recipes will be
great between breakfast and lunch and
lunch and dinner. Having well-rounded
snacks throughout your day and in between
your meals will help keep your body from
storing fat, instead it will use it as fuel to
burn fat and build muscle.
•1 egg
Makes: 4 servings | Serving Size: 3 zucchini bites | Calories: 87 | Total Fat: 1g | Saturated Fat: 0g | Cholesterol: 41mg |
Sodium: 540mg | Carbs: 15g | Protein: 4g
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Green Tea Mango
Smoothie
•½ almond milk
Let’s Cook!
Add all ingredients into a blender, blend until smooth.
Makes: 2 servings | Serving Size: 1.5 cups | Calories: 165 | Total Fat: 1g | Saturated Fat: 1g | Cholesterol: 5mg
| Sodium: 100mg | Carbs: 30g | Protein: 4g
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Zucchini Hummus
You’ll Need:
•2 zucchini, peeled and chopped
•½ cup tahini
•3 garlic cloves
•Pepper to taste
Let’s Cook!
Add all ingredients into a food processor or blender and
blend until smooth. Enjoy with raw veggies like cucum-
ber, celery, carrots, cherry tomatoes, broccoli, etc.
Makes: 10 servings | Serving Size: 2 TBS | Calories: 140 | Total Fat:13.4g | Saturated Fat: 1.9g | Cholesterol:
0mg | Sodium: 20mg | Carbs: 4g | Protein: 3g
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Lex’s Smoothie
You’ll Need:
•1 cup fresh baby spinach or kale
Let’s Cook!
Add all ingredients into a blender, blend until smooth.
Makes: 3 servings | Serving Size: 1 glass | Calories: 130 | Total Fat: 1g | Saturated Fat: 0g | Cholesterol: 2mg |
Sodium: 287mg | Carbs: 26g | Protein: 7g
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Spinach Artichoke
Dip
You’ll Need:
•1 small onion
•4 garlic cloves
Makes: 5 servings | Serving Size: 3 TBS | Calories: 70 | Total Fat: 2g | Saturated Fat: 0g | Cholesterol: 0mg |
Sodium: 658mg | Carbs: 8g | Protein: 6g
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Lunch
You made it to lunch! A healthy lunch
doesn’t mean that it has to be tasteless.
These lunch recipes are designed to
boost your nutrition intake and allow for
easy make-ahead-of-time meals that also
taste great!
Pro Tip!
Did you know that a good lunch can mean getting you through your 2pm crash.
After a week with these clean recipes, you’ll be saying, “What 2pm crash!?”.
•¼ cup Pesto
Let’s Cook!
Preheat oven to 375 degrees. Drizzle bell peppers with 2 tsp of olive oil and roast in the oven for 20 min.
Allow bell peppers to cool before removing the skin. In a small skillet, sauté mushrooms in 1 TBS of olive
oil for 8 minutes. Lightly toast bread while mushrooms are sautéing then add 1 TBS of mozzarella and
continue to toast until cheese is melted. Top the bread with pesto, mushrooms, bell peppers, arugula and
tomatoes.
Makes: 4 servings | Serving Size: 1 sandwich | Calories: 260 | Total Fat: 5g | Saturated Fat: 2g | Cholesterol: 8mg |
Sodium: 516mg | Carbs: 43g | Protein: 13g
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Chicken Salad
You’ll Need:
• 2 cooked skinless, boneless chicken
breasts, cubed
Let’s Cook!
In a large bowl mix all of the ingredients together until well incorporated. Eat alone or in a pita pocket.
Makes: 4 servings | Serving Size: 1/2 pita pocket | Calories: 240 | Total Fat: 2g | Saturated Fat: 1g | Cholesterol: 43mg
| Sodium: 683mg | Carbs: 32g | Protein: 24g
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Greek Pita
You’ll Need:
•2 boneless skinless chicken breasts, sliced into
thick strips
Makes: 4 servings | Serving Size: 1/2 pita pocket | Calories: 244 | Total Fat: 11g | Saturated Fat: 3g | Cholesterol: 35mg
| Sodium: 382mg | Carbs: 23g | Protein: 15g
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Kale Caesar You’ll Need:
•2 cups cooked quinoa
Add all dressing ingredients into a food processor or •1/4 teaspoon kosher or sea salt
blender and pulse until smooth. Drizzle over salad mix
•1/4 teaspoon freshly ground black pepper
and enjoy!
•1 TBS Extra-Virgin olive oil
Makes: 4 servings | Serving Size: 1.5 cups | Calories: 217 | Total Fat: 4g | Saturated Fat: 1g | Cholesterol: 35mg |
Sodium:
Copyright 122mg | Carbs: 43g | Protein:
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Chicken Wrap
You’ll Need:
• 2 boneless, skinless chicken breasts,
cooked
Makes: 4 servings | Serving Size: 1.5 cups | Calories: 217 | Total Fat: 4g | Saturated Fat: 1g | Cholesterol: 35mg |
Sodium: 122mg | Carbs: 43g | Protein: 8g
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Quinoa Stir-Fry
You’ll Need:
• 2 cups cooked in vegetable broth
Let’s Cook!
Cook quinoa following package instructions using vegetable broth. Once cooked, refrigerate until cold. In
a large skillet, heat oils up to medium/low heatm add green onion, carrots, cook 8 minutes. Add in garlic,
quinoa and peas, cook an additional 6 minutes. In a separate skillet scramble eggs, then add in quinoa
mixture. Add soy sauce and cook 1 additional minute, just to heat.
Makes: 5 servings | Serving Size: 1 cup | Calories: 250 | Total Fat: 13g | Saturated Fat: 2g | Cholesterol: 0mg | So-
dium: 182mg | Carbs: 28g | Protein: 9g
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more Snacks
We need to change our mindset to start thinking that snacks are good. Our body needs
fuel throughout the day and believe it or not, having 3 meals a day just isn’t enough fuel
for our bodies to burn fat and build muscle appropriately. At first having 6 meals per day
can seem like A LOT! If you find that you’re having trouble finishing your 6 meals or you’re
just too full, try cutting down on your portion sizes but don’t skip meals!
Makes: 4 servings | Serving Size: 1/2 pita | Calories: 180 | Total Fat: 3g | Saturated Fat: 0g | Cholesterol: 0mg |
Sodium: 430mg | Carbs: 29g | Protein: 10g
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Edamame Dip
You’ll Need:
• 1 small whole head of garlic
• 2 cups water
•3 tablespoons water
Let’s Cook!
Preheat oven to 400 degrees. Chop the top of the garlic head off so that the cloves inside are slightly
showing, do not peel the garlic. Loosely wrap the garlic in foil and place in oven for 45 minutes. Allow to
cool then squeeze the cloves out of the skin. In a medium sauce pan bring 2 cups of water to a boil and
cook edamame for 5 minutes, drain. Using a blender or a food processor, pulse edamame, cumin, salt,
olive oil, lemon juice, Greek yogurt, and water, until smooth. Top with freshly chopped cilantro and enjoy
with fresh veggies or whole wheat pita bread.
Makes: 16 servings | Serving Size: 2 TBS | Calories: 54 | Total Fat: 2g | Saturated Fat: 0g | Cholesterol: 1mg
| Sodium:
Copyright 2015 50mg
| Carbs:
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Green Tea
Power Smoothie
You’ll Need:
•3/4 cup freshly brewed green
tea
•1 chopped pear
Let’s Cook!
The recipes you’re about to encounter are going to be great for either, day before prep so you
can come home from work and whip it together, slow cooker so you can literally put it in the
crockpot and leave it or quick cook recipes that are super simple to follow. Enjoy!
•1 cup salsa
Let’s Cook!
Toss all ingredients together in a large bowl until chicken is completely coated. Pour mixture into
crockpot and heat on low for 6-7 hours or on high heat for 3-4 hours. Serve on warm tortillas and top
with guacamole and plain Greek yogurt if desired.
Makes: 4 servings | Serving Size: 1 fajita with filling and topping | Calories: 121 | Total Fat: 2g | Saturated Fat: 0g
| Cholesterol: 0mg | Sodium: 173mg | Carbs: 12g | Protein: 15g
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Bell Pepper Pizza
You’ll Need:
• 1 TBS extra-virgin olive oil
• 1 zucchini, sliced
Let’s Cook!
Preheat oven to 450 degrees. Using a large skillet, on medium/low heat, sauté garlic, onion, zucchini and bell
peppers in olive oil for 1-minute. Spread sauce over whole pizza crust, minus 1-inch around the edges. Evenly
sprinkle garlic, onion, bell peppers, tomatoes, zucchini, olives, basil and mozzarella cheese. Place pizza directly
onto the middle oven rack and bake for 10-minutes.
Makes: 6 servings | Serving Size: 1 slice | Calories: 91 | Total Fat: 5g | Saturated Fat: 2g | Cholesterol: 6mg |
Sodium: 137mg | Carbs: 7g | Protein: 4g
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BuffaloChicken
You’ll Need:
•6 chicken breast fillets
•2 tspdried oregano
Let’s Cook!
Preheat oven to 400 degrees. Cut chicken breast into small/medium sized cubes. In a medium
sized bowl, mix pepper, salt, oregano, and olive oil. Toss chicken until evenly coated. String
chicken onto skewers, place on a foil covered baking sheet and bake for 8 minutes. Remove from
oven and evenly coat chicken with wing sauce. Continue cooking until chicken is cooked
throughout. Allow to cool before eating.
Makes: 7 servings | Serving Size: 1 skewer (approx. 5 pieces) | Calories: 188 | Total Fat: 2g | Saturated Fat: 0g |
Cholesterol: 64mg | Sodium: 1951mg | Carbs: 13g | Protein: 30g
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Herb Salmon &
Broccoli Pilaf
You’ll Need:
•1 TBS olive oil
•1 lemon, squeezed
Let’s Cook!
Preheat oven to 400 degrees. In a small bowl, mix olive oil, Italian seasoning, salt, pepper and lemon juice.
Evenly coat salmon and place on a baking sheet lined with parchment paper. Bake 12-15 minutes or until thor-
oughly cooked. In a medium sauce pan bring vegetable broth to a boil, add in rice and simmer, covered for 10
minutes. Add in broccoli florets and simmer for an additional 5 minutes, remove from heat and allow it to sit for
5 minutes or until liquid is absorbed. Top pilaf with salmon, goat cheese and tomatoes.
Makes: 4 servings | Serving Size: 1 salmon and 1/2 cup pilaf | Calories: 308 | Total Fat: 10g | Saturated Fat: 1g |
Cholesterol: 69mg | Sodium: 327mg | Carbs: 28g | Protein: 29g
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You’ll Need:
Beef Tacos
•2 lb chuck roast
•½ tsp cumin
Let’s Cook!
In a medium sized crock pot add onions, jalapeño and garlic. Place roast on top of the onion. In a
medium bowl; whisk tomato sauce, lime juice, chili powder, cumin and cayenne until completely
mixed. Pour mixture over the top of the beef. Covered with the crockpot lid, cook on low for 8-10
hours or on high for 4-5 hours. Once beef is fully cooked, use a fork to shred and stir in the beef
with the juices from cooking. Dish shredded beef onto whole wheat tortillas or over a piece of ro-
maine lettuce. Enjoy with guacamole, plain greek yogurt, salsa.
Makes: 7 servings | Serving Size: 1 cup | Calories: 264 | Total Fat: 10g | Saturated Fat: 3g | Cholesterol: 115mg |
Sodium: 233mg | Carbs: 4g | Protein: 38g
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Asian Meatballs You’ll Need:
• 1lb ground chicken
• 1 egg
Preheat oven to 350 degrees. In a large mixing bowl, mix chicken, egg, • 3 TBS cider vinegar
almond flour, red pepper, green onion, garlic powder and salt. Allow to settle
• 3 TBS low-sodium soy sauce
and slightly thicken for 15 minutes. Using your hands, roll into small, 1 inch
balls and place on a baking sheet lined with parchment paper. Bake for 20-22 • 1 TBS sesame seeds
minutes. In a small mixing bowl, whisk vinegar, agave nectar and soy sauce.
• 2 TBS fresh cilantro, chopped
Carefully move meatballs to a large skillet, drizzle the mixture over the meat-
balls. Heat skillet to medium and cover with foil, stirring only as needed to
keep the sauce and meatballs from burning and sticking to the pan. Cook just
long enough for the sauce to begin to steam then remove from heat and serve.
Garnish with sesame seeds and cilantro.
Makes: 6 servings | Serving Size: 3 meatballs | Calories: 220 | Total Fat: 9g | Saturated Fat: 2g | Cholesterol:
92mg | Sodium: 220mg | Carbs: 20g | Protein: 17g
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Stuffed Chicken
You’ll Need:
•4 boneless, chicken breasts
Let’s Cook!
Preheat oven to 375 degrees. Season chicken with pepper and garlic powder. Cut a medium sized opening in
the sides of the chicken to create a pocket. In a small mixing bowl combine feta cheese, tomato, olives, dill.
parsley, green onion and olive oil. Gently fill the chicken with the mixture careful not to overfill. Bake for 15-20
minutes or until chicken is thoroughly cooked. Allow chicken to cool for 10 minutes before serving.
Makes: 4 servings | Serving Size: 1 stuffed chicken | Calories: 320 | Total Fat: 18g | Saturated Fat: 4g |
Cholesterol: 109mg | Sodium: 280mg | Carbs: 3g | Protein: 35g
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Tilapia &
Mango Salsa You’ll Need:
•4 tilapia filets
•1 lime, juiced
Let’s Cook!
Preheat oven to 350 degrees. Drizzle olive oil on fish and season with pepper and garlic powder to taste, (garlic
powder goes a long way). Bake for 10-14 minutes or until thoroughly cooked. For the salsa: in a medium mixing
bowl, mix mango, red onion, tomato, chili powder, paprika, and lime. Enjoy with fresh romaine lettuce or whole
wheat tortillas.
Makes: 4 servings | Serving Size: 1 filet and 2 TBS salsa | Calories: 340 | Total Fat: 14g | Saturated Fat: 5g
| Cholesterol: 135mg | Sodium: 245mg | Carbs: 47g | Protein: 11g
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QuinoaEnchiladas
You’ll Need:
2 cups cooked quinoa
1/2 tsp chili powder quinoa, enchilada sauce, green chiles, corn, black beans, cilantro,
cumin and chili powder. Mix in ONLY 1/2 cup of cheddar and 1/2 cup
1/4 cup cheddar cheese of mozzarella, (the remaining will be used to top). Evenly spread the
1/4 cup mozzarella cheese mixture into a 8x8 baking dish and top with remaining cheese. Bake
for 15 minutes. Top with fresh tomato and avocado.
1 avocado, seeded, peeled and chopped
Makes: 6 servings | Calories: 285 | Total Fat: 13 | Saturated Fat: 5g | Cholesterol: 23mg | Sodium: 289mg
| Carbs: 29g | Protein: 13g
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Bruschetta
Chicken
You’ll Need:
4 boneless chicken breasts
Makes: 4 servings | Serving Size: 1 chicken breast with 1/3 cup bruschetta | Calories: 176 | Total Fat: 4 |
Saturated Fat: 0g | Carbs: 8 | Protein: 28g
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