7 Day Clean Eating Meal Plan

The Back 2 Basics Clean Eating Plan
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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
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Chris Bridger
Founder of The Clean Eating Plan
Now on to the Clean Eating Plan
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.
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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
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
Rice Crackers
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
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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
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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
So, So, Simple Salmon
Per Serve
Calories: 327
Fat: 10.3
Protein: 29.1
Carbohydrates: 34.8
Fibre 7.2
Serves : 1
Total
Preparation 20 minutes.
Time:
Region : Scottish
Gluten Free: Yes

Vegetarian: No
Dairy Free: Yes
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White Meat
Yes
Only:
No Seafood: No
Instructions :
1. Put the potatoes into a saucepan, cover with salted boiling water, and simmer covered
over medium-high heat until tender, approximately 10-12 minutes.
2. Heat a heavy thick-based frying pan or griddle pan over a medium heat till almost
smoking and then put in the salmon fillet (skin side down if you prefer with skin on) and
leave to cook.
3. Meanwhile prepare the Tomato Herb Salsa; chop the tomato, onion and basil and
combine with the chilli flakes. Place the salsa into a small serving dish and chill.
4. You will see the salmon cooking upwards from the hot frying pan, towards the top of the
fillet. Have a warmed serving plate ready.
5. When the flesh is cooked almost to the top quickly flip over for about 1 minute and then
serve crisp side down on the heated plates.
6. Leave the salmon to rest while you drain the potatoes well, return to the saucepan and
steam over a low heat shaking the saucepan continuously.
7. Break up the potatoes using the back of a fork then toss in the oatmeal, season with sea
salt and shake well together. Quickly place onto the heated serving dish and arrange a
salmon fillet on top.
8. Place the small bowl of chilled Tomato Salsa on the plate, garnish with a fresh lemon
wedge and some torn basil leaves and serve.
Chef's suggestions:
- This dish works very well on the barbecue too.
- For gluten-free, replace the oatmeal with gluten-free oatmeal (you can buy this from
specialty stores) or cornmeal.
Quantity Ingredients Suggested Brand

tomatoes, small (approx 100g
2 Average, all brands
each)
100 g charlotte new potatoes Average, all brands
1 sprig fresh basil leaves Average, all brands
2 tbsp cereal, oatmeal Average, all brands
1 pinch chilli flakes Average, all brands
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lemons, medium (approx 150g

0.25 Average, all brands
each)
1 pinch sea salt Average, all brands
red onions, small (approx 60g

each)
115 g salmon fillets, boned and skinned Average, all brands
Breakfasts
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.
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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
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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
Lunches
Garden Egg Salad
Ingredients
2 hardboiled egg
1 cup salad greens mixed, rocket and spinach
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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
Dill Scrambled Eggs with Smoked Salmon
Per Serve
Calories: 315
Fat: 9.2
Protein: 33.8
Carbohydrates: 20.1
Fibre 0.3
Serves : 1
Total
Time:
Region : Western
Gluten Free: Yes

Vegetarian: No
Dairy Free: Yes
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White Meat
Yes
Only:
No Seafood: No
Instructions :
1. Spray the frying pan lightly with the cooking spray oil and pre-heat over medium heat.
2. Whisk the egg and egg whites together in a small bowl with the soy milk and dried dill.
3. Reduce the frying pan heat to low, pour the egg mixture into the frying pan and stir
gently until the mixture is just set.
4. Transfer the scrambled eggs onto a serving plate along with the smoked salmon. Season
the eggs to taste with freshly ground sea salt and black pepper and sprinkle the capers over
the smoked salmon.
5. Serve with a glass of orange juice.

1 pinch black pepper Average, all brands
200 orange juice Average, all brands
75 g smoked salmon slices Average, all brands
1 spray cooking oil spray Average, all brands
0.25 tsp dried dill Average, all brands
1 eggs, large (approx 50g each) Average, all brands
5g capers, in brine Always Fresh
60 soy milk, low fat Average, all brands
2 egg whites (large egg) Average, all brands
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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.
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Superfood Anytime Breakfast (large serving)
Per Serve
Calories: 420
Fat: 5.3
Protein: 30.1
Carbohydrates: 59.7
Fibre 4.5
Serves : 1
Total
Time:
Region : Swiss
Gluten Free: No
Vegetarian: Yes
Dairy Free: No
White Meat
Yes
Only:
No Seafood: Yes
Instructions :
1. Heat the pan over a medium heat, spray two bursts of the cooking oil spray then add the
oats and soy flakes, and cook 45 seconds stirring all the time to begin toasting the oats.
2. Add the mixed dried fruits and stir continuously for another minute to heat through.
3. Serve hot or cold, scattered, sprinkled or stirred into Greek yogurt.
Alternative serving suggestion: Make into hot fruit porridge by mixing 1 portion of
Anytime Breakfast with 150mls water:
- Microwave: pour into a bowl and microwave on high power for 2 minutes, stirring after 1
minute. Stand 1 minute, pour into a dish and enjoy with Greek yogurt.
- Hob: pour into a saucepan and cook over medium heat stirring continuously till thick and
creamy. Pour into a dish and enjoy with Greek yogurt.
Chef's suggestions:
- This recipe can be prepared the day before or made in bulk in advance to store in an
airtight container in a cool dark place for up to 2 weeks.
- Take a bag of Anytime Breakfast with you to work or on picnics as a quick nutritional
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meal with a tub of Greek yogurt.

30 g oats, wholegrain, rolled Average, all brands
7g dried cranberries Average, all brands
8g dried apricots Average, all brands
7g sultanas Average, all brands
10 g cereal, soy flakes (or grits) Average, all brands
330 g greek yogurt, low fat Average, all brands
2 sprays cooking oil spray Average, all brands
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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
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
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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
Lentil and Spinach Soup
Per Serve
Calories: 264
Fat: 5.7
Protein: 14.7
Carbohydrates: 38.4
Fibre 8.2
Serves : 1
Total
Time:
Region : Indian
Gluten Free: Yes

Vegetarian: Yes
Dairy Free: Yes
White Meat
No
Only:
No Seafood: Yes
Instructions :
1. Heat oil in large saucepan. Cook onion and garlic, stirring, until onion is soft. Add spices.
Cook for 1-2 minutes, stirring, until fragrant.
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2. Add lentils, stir to combine. Add stock and bring to the boil. Then reduce heat, cover and
simmer for 20 minutes or until lentils are soft and soup has thickened.
3. Add spinach, stir over heat until warmed through.
Chef's suggestions:
- If you don't have the cumin, tumeric and coriander, simply substitute 1 tablespoon of your
favourite curry powder or 2 tablespoons of curry paste.
- If you prefer a smoother soup, blend or process soup in batches until smooth once cooked.
Return soup to the pan, add spinach and reheat.
- If you love spicy fare, you can boost this recipe with extra chopped fresh chilli or a splash
of chilli sauce before serving.

5 peanut oil Average, all brands
0.5 tsp garlic, minced average all brands
brown onions, small (approx 60g

each)
20 g baby spinach leaves Average, all brands
0.25 tsp ground coriander Average, all brands
80 mls chicken stock, liquid Average, all brands
0.25 tsp ground turmeric Average, all brands
0.25 tsp ground cumin Average, all brands
60 g red split lentils, dried Average, all brands
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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
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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
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
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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
All the recipes will generally be able to feed two people in particular the dinners. The
lunches breakfast and snacks will generally be enough just for one person. So if you
need to feed more than two people think about maybe doubling the recipe depending
on the number of people.
We recommend you make it first like normal then adjust your portions less or more
depending on how you feel
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Hungarian Goulash (gluten free version)
Per Serve
Calories: 417
Fat: 6.8
Protein: 30.6
Carbohydrates: 49.0
Fibre 3.5
Serves : 1
Total
Time:
Region : Hungarian
Gluten Free: Yes

Vegetarian: No
Dairy Free: Yes
White Meat
No
Only:
No Seafood: Yes
Instructions :
1. Preheat the oven to 200ºC/400°F/Gas Mark 6.
2. Cube the beef. Mix together the paprika and coriander and dust the beef with the
mixture.
3. Spray a non-stick oven-ware frying pan twice with cooking oil spray, heat over medium-
high heat and add the beef. Season with sea salt and fry until browned on all sides. Remove
the meat from the frying pan and set aside.
4. Add the tamari sauce along with 2 tablespoons of water (per serving) to the frying pan.
Finely dice the onion, leeks, carrots and celery and add to the frying pan with the garlic and
a generous amount of freshly ground black pepper. Cover the frying pan and cook for 1
minute.
5. Uncover the frying pan. Stir in the flour, mixing well, and cook for 30 seconds. Add the
tomato paste, hot chilli sauce and red wine, mixing together, and then add the beef stock.
6. Return the beef to the frying pan and cook in the oven for 1 hour, until the beef is tender
and the sauce has reduced. When the goulash is ready, slice the gherkins and stir through
the goulash. Season with more freshly ground black pepper.
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7. Meanwhile, cook the rice as per the packet instructions, then transfer the cooked rice onto
the serving plate, top with the goulash and serve sprinkled with chopped fresh coriander.
Chef's suggestion:
- If you prefer, you can serve with 1 medium diced boiled potato instead of rice.

5g soy flour, low fat average, all brands
2 sprays cooking oil spray Average, all brands
2 tsp garlic, minced average all brands
3 gherkins, small (approx 20g each) Average, all brands
200 mls beef stock, liquid Average, all brands
15 g tomato paste Leggos
1 sprig fresh coriander Average, all brands
3 tsp ground paprika Average, all brands
1 tsp ground coriander Average, all brands
90 g silverside beef Average, all brands
rice, basmati, white (boiled

35 g Average, all brands
weight)
celery stalks (approx 30 grams

1 Average, all brands
each)
0.5 tsp hot chilli sauce (eg tabasco) Average, all brands
1 pinch black pepper Average, all brands
15 mls tamari (wheat-free soy sauce) average all brands
40 red wine Average, all brands
50 g baby leeks Average, all brands
0.5 red onions, small (approx 60g Average, all brands
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each)
0.5 carrots, small (approx 100g each) Average, all brands
Buying in season fruits and veg
Below are two charts that will help you pick out seasonal fruit and veg when
shopping throughout the year.
Buying seasonal fruits and veg is more sustainable for farmers and seasonal fruit
and veg is generally healthier because that is the times they flourish and grow the
best and need less chemicals and pesticide to make them grow. Also seasonal fruit
and veg are cheap because there is a lot of it available.
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Now on to the 7 day menu plan
DAY 1
BREAKFAST:
Gluten Free Toast
SNACK:
Rice Crackers
LUNCH:
Garden Egg Salad
SNACK:
Piece of fruit
DINNER:
Salmon and Sweet Potato Mash
Food Diary Questions:

Are there any areas that you had trouble with?
Did you notice anything different with your energy levels today?
Did you have your food pre-prepared?
What can you do better tomorrow?
Did you feel satisfied or were you hungry from Today’s food?
Did you have a Healthy Bowel Movement?
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DAY 2
BREAKFAST:
Mushroom and Zucchini Omelette
SNACK:
Mixed Nuts
LUNCH:
Thai Beef Salad
SNACK:
Guacamole with rice crackers
DINNER:
Buckwheat Pasta

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DAY 3:
BREAKFAST:
Banana and Berry Smoothie
SNACK:
Fruit salad
LUNCH:
Vegetarian Salad
SNACK:
Mixed Nuts
DINNER:
Chicken and quinoa salad

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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

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DAY 5
BREAKFAST:
Porridge
SNACK:
Rice Crackers
LUNCH:
Chicken Mushroom and Corn Salad
SNACK:
Fruit salad
DINNER:
One Pan Roast Kangaroo Steak

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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

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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

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SHOPPING LIST
1 Carton Sunny Queen Usually in the vegetable

organic eggs, or free section
range
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
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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 In the meat section comes

Smart 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
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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
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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
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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
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Evian Water 1.5 L Naturally artisan spring

water = magic
Ideally have one every day
Otherwise at least 3-4 per

week
Extra virgin cold press

Olive Oil means it’s been minimally
processed
Rice Crackers
White quinoa
Basil Fresh
Mint Fresh
Red Chilli
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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
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39
 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.
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40
 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
WHILE FOLLOWING THE PLAN
So if you made it this far congratulations. You’re in the top 10% of people who are
more likely to achieve their goal.
Hopefully you’ve been following the plan and made some changes, one key thing to
keep in mind with any diet is how you feel.
One of 3 things will happen:
You will feel worse

Or
You will feel the same
Or
You will feel better
The problem is people’s base diets are so all over the place they don’t know what
makes them feel good and what makes them feel bad.
It’s so hard to pinpoint, but if you eat the same thing for a month you will clearly see
if you feel worse better or the same.
Clean eating will take you 80% of the way to your fitness goals, probably 90% in
some cases. The rest is just fine tuning, more of some foods less of others and so
on.
So remember to track how you feel each day in your food diary and if you notice any
changes write it down and then you can do some investigating to improve your diet
and your overall well being.
This clean eating plan will help you get on the path to a healthy body and increased
fitness.
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41
Thanks for giving this free plan ago, but I want you to know this is only the beginning
and I’d like to personal invite you to join me on my 8 week clean eating challenge
And work with me to help you realize your weight loss goals together. Are you
ready?
Will You Be The Next To Take The 8 Week Clean Eating

Challenge?
Discover How The Clean Eating Plan Is

Changing The Lives Of People Just Like
You, Lose Weight Keep It Off, So You Can
Live The Life You Know You Deserve.
No Giving Up The Foods You Love, No Strenuous Exercise, Fits
Your Lifestyle.
Chris Bridger
Founder of The Clean Eating Plan
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42
And Author Of "The Complete Weight Loss Solution"
From The Desk Of Chris Bridger:
Founder OF The Clean Eating Plan.
Dear Friend,
What if I was to tell you, there is a way you can lose weight and change your lifestyle simply and
easily without, any restrictive dieting, strenuous exercise or fancy pills or potions.
Not to mention it's affordable and can predictably tell you how much weight you will lose each
week until you have reached your goal, all while eating real food you can find at the your local
supermarket.
Believe it or not you can, and there are people doing it right now...
Keep reading to discover how the 8 week clean eating challenge is helping people realize there
goals and create a lifestyle that they love.
Imagine The Change Of A Lifetime Could

Be Only 8 Weeks Away...
This might be the first time you’ve met me so I want to quickly introduce myself and let you know
a bit more about me and why I think this 8 week clean eating challenge is for you.
I’ll give you the short version, I am personal trainer and weight loss coach and have been for
about 6 years now. Before that I was involved in all manner of sport and have always had an
interest in creating the best possible healthy lifestyle for me.
And not to toot my own horn, I got pretty good at it. And naturally I though why not make this my
fulltime job… helping people melt fat and rediscover their own healthy lifestyles.
See I’m not your average health and fitness guru; I don’t wear skimpy outfits or appear on TV.
I’m just a somewhat regular guy that found this knack of helping people achieve seemingly
impossible results in the real world, with real world people.
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43
After all, we all live in the real world so our approach to weight loss and improving our health
needs to be real world too.
Well, that’s what I think anyway.
Over that time I have seen just about every diet you could think of. My clients would tell me
stories about the various plans they tried and how they always seemed to miss the mark when it
came to getting the results they desired.
And it got me thinking, You see not to brag or anything but I noticed my clients after working with
them for only a few weeks started to get pretty good results.
Not just weight loss results on the scales, they seemed happier, more confident and a lot more
content with themselves, It’s such a great feeling to see the changes in people and it’s an even
greater feeling knowing I have help arm them with the tools and strategies they need to maintain
the results they have achieved.
Even other trainers and members at the gym started to ask me what I was doing, and started to
take notice to get these kind of results. And just told them I teach my clients the basics.
Of course there is a bit more to it than that as you can imagine because everyone is different. But
the fundamentals I taught boiled down to doing the basic well and doing them consistently over
and over.
So after I realized I had some good stuff and it was working, I decided to put into a free plan I
would give away and try and help as many people as possible.
And to my absolute surprise it took off. To date there have been over 80,000 people from all over
the world download my free plan and start changing their lives.
Now you are one of them too, and I thank you for giving my free plan a try.
I get emails all the time from people telling me about their results and how their lives have
changed from using what I teach in my free 7 day clean eating plan.
Now don't fret that free plan will be on the way to your email address real soon so sit tight.
But seeing as you are the kind of person who takes action and has the desire to change your life
but maybe not the knowledge, that’s where I come in and where my 8 week clean eating
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44
challenge will help you get to that next level, or if your just starting out give you the best possible
start.
What Is The 8 Week Challenge And How

Can It Help Me?
The 8 week challenge was really born out of the great results my clients were getting working
one on one with me. And my wanting to help reach more people and change their lives. I felt like
I had a duty to get what I knew out there and make it affordable at the same time.
Not everybody can afford expensive personal training, and not all the so called experts are
accessible you can’t get access from the source.
That’s where my program is different; I am in there every day talking to people inside my
community. I’m accessible, and approachable, so when you ask a question I’ll be there to help
guide you. Inside our tight knit community the other members actually help step up and motivate
and educate each other aswell.
Together, everybody achieves more.
The challenge is for 8 weeks and its focused primarily of the foundations of clean eating and
mindset, the two most fundamental pillars of success.
You get access to create your very own Individual meal plan, and track your results through our
online program.
You also get to study the mindset lessons, exercise videos and other educational material we
have inside the member’s area.
It’s all there for you to create lasting change and get the results you desire. Plus as I mention
before you get to be part of the community and get access to me to answer your questions, and
help keep you motivated along the way.
What Sort Of Results Will Get From The

Clean Eating Challenge?
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45
Of course every body is different and some people change quicker than others, my 8 week
challenge follow the weight loss council of Australia guide lines for weight loss of 500 grams to 1
kg of body fat per week.
Because the meal planning component is backed by the scientific approach of calories
expenditure vs intake we can accurately predict the weight loss you achieve and inside the
personal profile are your individual program will automatically adjust and manage your calorie
budget so you don't have to ever count a single calorie. It's all done for you.
All you need to do is enjoy the great food follow the mindset lessons and your well and truly on
the road to results.
Do I Have To Be On A Restrictive Diet

That Makes Me Give Up Favorite Foods?
No. In my program you can still eat the foods you love. When you create your individual meal
plan you can select to have a reward or you can simply look at your calories for the day and if it
fits in with the overall plan you can sneak a few treats in here and there.
We want you to be able to stick the plan and allowing you to be flexible is key. And this program
allows you to do it guilt free.
 Gluten FREE Options
 Dairy FREE Options
 Vegetarian Options
 How Many Grams Of Carbs, Protein And Fats In Each Recipe
 How Many Calories In Each Recipe
 The Exact Preparation & Cooking Time
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46
The 8 Week Clean Eating Challenge

Imagine A New Healthy Lifestyle Could Be Just Round The Corner
What Is The 8 Week Clean Eating Challenge?

The 8 Week Clean Eating Challenge is your opportunity to rediscover what it means to be
healthy and happy, and of course lose some weight. But for us the emphasis is on teaching you
how to do this. Unlike other programs inside the members only forum you get access to not only
your very own individual program you also get access to a community of like minded people who
care about your success along with the entire clean eating plan team to help you out every step
of the way.
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47
How Can The 8 Week Clean Eating Challenge

Help Me?
and educate each other as well.
What Sort Of Results Can I Expect From 8

Week Clean Eating Challenge?
and educate each other aswell.
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48
What About The Food? Do I Have To Give

The Food I Love?
No. In my program you can still eat the foods you love. When you create your individual meal
plan you can select to have a reward or you can simply look at your calories for the day and if it
fits in with the overall plan you can sneak a few treats in here and there.
We want you to be able to stick the plan and allowing you to be flexible is key. And this program
allows you to do it guilt free.
 Gluten FREE Options
 Dairy FREE Options
 Vegetarian Options
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49
 How Many Grams Of Carbs, Protein And Fats In Each Recipe
 How Many Calories In Each Recipe
 The Exact Preparation & Cooking Time
What Do I Get When I Become A

Member Of The 8 Week Challenge?
Your Own Personalized Nutrition Program
Enter your goal weight, your preferences for foods, ie gluten free, vegetarian. Track
your initial measurement and set your personalised plan quickly and easily
One Click Meal Plan Set Up
One click and your set! Choose form the one click meal plan to create 1 – 7 days of meals all set
to your preferences. No calorie counting. No pen and paper. Just click and print!
Shopping List Creation
Print out or download and save your shopping list with exactly everything you need
for your next grocery trip.
Track Results And Progress
Track your goals in real time and see the changes all from your reports dashboard. See your
progress each week and get closer to your goals.
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50
1000's Of Recipes
Discover 1000’s of recipes inside the powerful recipe search
Gluten FREE, Dairy FREE And Vegetarian Options
Choose from vegetarian, gluten free, dairy free options plus many more.
Adjust Portions For 1 - 5 People
The recipe plan and the shopping list will automatically adjust depending on how
many people you need to prep for.
Never Count A Calorie
You never have to count calories the program does it for you, It Automatically adjusts so your
always on track. You don’t have to worry.
Still Enjoy Your Treats
The program lets you factor in your treats and cheat meals so you don’t have to
give up your favorite treats
Easy To Use And Set Up
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51
Don’t worry if your not very technically challenged the plan has in built help functions and
tutorials if you get stuck.
Save Money
No special foods to buy or supplements, Everything you can get from your local
shop.
Help Is Always There
Dedicated help desk to answer any questions, at anytime.
What Other People Are Saying

I really like his no non sense easy to understand approach. Also have started his free
7 day and going to order more of his products in the near future. His recipe books
look amazing. Been trying to find a good clean eating site for months.now I ave found
it!
Tammy L
Thank you for all your valuable info I have been doing the back to basics 7 day meal
plan for a week and a half loving it, my clothes were getting tight now they are getting
loose hooray! I am very motivated just needed that little nudge, looking forward to
hearing more wonderful stuff thank you once again.
Tania F
Today is exactly 1 month of clean eating following Chris Bridger's 7 day free plan. I
feel amazing and have had amazing results - 8.2kgs lost, 9% reduction in body fat,
loss of 5cm from chest, 2cm from stomach, 4cm from Hips and 4cm from Butt! Thank
you Chris, you have helped changed my life for the better and I am now well on my
way to my goal weight with 33.5kgs to go. I have done many diets in my life and this
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52
feels so different, this is a Lifestyle change not a Diet and I am really enjoying the
food and how I feel, the best part is how simple it is to do around working, being a
wife and a busy Mum to a 3 year old and 4 mth old! Looking forward to my results for
the next month"
Krystle H
I think you are doing a great thing. This is a very good eating plan. I lost weight
(23kg) before with Weight Watchers (before they were bought by Nestle and have
gone completely away from clean healthy eating). I kept the weight off for ten years,
until difficult circumstances and emotional stress started a comfort eating habit. Now
I am back to clean eating (not Weight Watchers but a strict detox eating plan), and
feel so much better for it. I have lost the weight, but still have to fight the voice in my
head that tells me to just indulge myself and eat whatever I want. Thank you for
providing this great eating plan to people for free. You are a good man and this is a
great mission.
Andrea
Let Us Help You On Your Weight Loss

Journey
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53
Will You Take The Challenge?
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54

7 Day Clean Eating Meal Plan

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The Back 2 Basics Clean Eating Plan

The Back 2 Basics Clean Eating Plan

Thanks for taking the time to download The Cleaneatingmealplan.com.au

What’s included With This Guide?

Founder of The Clean Eating Plan

Now on to the Clean Eating Plan

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

This Plan is broken down to include:

Breakfast / Snack quiche*

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

Hard Boiled Eggs

50 grams / Handful of raw nuts (cashews, almonds, macadamia, walnuts, pecans,

Guacamole aka avocado dip

Salt and pepper

So, So, Simple Salmon

Gluten Free: Yes

Quantity Ingredients Suggested Brand

100 g charlotte new potatoes Average, all brands

1 sprig fresh basil leaves Average, all brands

2 tbsp cereal, oatmeal Average, all brands

1 pinch chilli flakes Average, all brands

lemons, medium (approx 150g

1 pinch sea salt Average, all brands

red onions, small (approx 60g

115 g salmon fillets, boned and skinned Average, all brands

Sunday Brekkie serves 2

2 Gluten Free sausages cut into quarters

Breakfast Fruit Smoothie Banana and berry

Add all the ingredients to a blender and blend until combined

Breakfast Fruit Smoothie Apple, Orange and Pineapple

1 green apple peeled

Blend all ingredients in a blender then serve

Oatmeal and banana Smoothie

¼ cup raw oats

Mixed Berries and flax seed Smoothie

1 cup mixed berries

Mix all ingredients into a blender and mix for 1 minute

Mushroom and Zucchini omelette

Crack the eggs into a bowl and whisk together

Sausage and egg scramble

1 gluten free sausage cut into small chunks

Season and serve

Gluten Free Toast

2 slices gluten free toast

Garden Egg Salad

½ cup shredded carrot

Dill Scrambled Eggs with Smoked Salmon

Gluten Free: Yes

5. Serve with a glass of orange juice.

Quantity Ingredients Suggested Brand

1 pinch black pepper Average, all brands

200 orange juice Average, all brands

75 g smoked salmon slices Average, all brands

1 spray cooking oil spray Average, all brands

0.25 tsp dried dill Average, all brands

1 eggs, large (approx 50g each) Average, all brands

5g capers, in brine Always Fresh

60 soy milk, low fat Average, all brands

2 egg whites (large egg) Average, all brands

Thai Beef Salad

Salmon and mix veg Salad

Boil or steam the pumpkin until soft

Superfood Anytime Breakfast (large serving)

3. Serve hot or cold, scattered, sprinkled or stirred into Greek yogurt.