Healthy You Challenge Elimination Phase Meal Plan & Recipes (Week 1)

Posted on October 27, 2014 | 38 Comments

HYC_WhiteBoard_Week1_403x300I’m excited to have you all joining me for the 14-Day Healthy You Challenge. I’ve mentioned it before, but I will be here for you through the entire 14 days. Please do not hesitate to post questions or comments on the Healthy You Challenge event page or my main Facebook page. You can also ask questions and comment on Twitter by using #HealthyYouChallenge. Your questions and comments will help everyone along the way.

As we prepare for week 1, the Elimination Phase, I want to provide you with all the recipes for days 1 — 7. Below please find the Elimination Phase meal plan and all accompanying recipes. Click here for a shopping list of all the items you’ll find in the Elimination Phase meal plan. I hope this helps with your planning and shopping.

I know that most, if not all, of us are extremely busy. Remember that the plan can be made flexible. If you don’t enjoy a certain food or meal, don’t eat it just because it’s on the plan. Pick another meal that you’ll enjoy—just make sure that you’re not adding back one of the eliminated foods. For example, if you don’t like Quinoa, Cranberry and Almond Salad, you can have the Pasta Salad with Vegetables again.

Also, if you know you are going to have a busy day and there is no way you will be able to make dinner, make a double helping of lunch and have it again for dinner or make a double helping of dinner from the night before and have it again. I love the Three-Bean Salad—it’s one of my favorite recipes on the program—so I’ll make extra and eat it two days in a row for lunch or I’ll replace one of the dinners with it. (Make it once – eat it twice is my motto).

The program needs to be something that works for you. The flexibility allowed in the program should make this an easy program to follow. Not to mention the recipes are incredible! :)

Elimination Phase: Week 1 Meal Plan

Day 1 (Eliminated Items: Sugar):

Turkey Avocado Sandwich

Snack: 1 oz Low-Fat String Cheese and Apple

 

Day 2 (Eliminated Items: Sugar and Wheat)

healthy yogurt snack

Snack: Greek Yogurt (nonfat, sugar-free) and 10 Almonds

Day 3 (Eliminated Items: Sugar, Wheat, Dairy)

super green juice

Breakfast: Super Green Juice

three bean salad

    Lunch: Three-Bean Salad

apple snack

     Snack: Medium Apple or Pear

Day 4 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods)

Day 5 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods, Artificial Sweeteners)

Vegetarian Chili

         Lunch: Vegetarian Chili

Strawberry Banana Medley

Snack: Sliced banana and 4-6 strawberries

Lime-Marinated Flank Steak

Dinner: Flank Steak with Arugula; 6 oz wine (optional)

Day 6 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods, Artificial Sweeteners, Red Meat)

Apple and Peanut Butter

Snack: Apple & 1 Tbsp Natural Peanut Butter

Day 7 (Eliminated Items: Sugar, Wheat, Dairy, Highly Processed Foods, Artificial Sweeteners, Red Meat, Alcohol)

38 thoughts on “Healthy You Challenge Elimination Phase Meal Plan & Recipes (Week 1)”

    1. Yes all of this looks very delicious, for I only get food stamps so will be scrimping. Will try and get what I can for each week and rest of the month.

    1. Hi Sheila, thanks for your comment. The above list of links is the best way to distribute the recipes to such a large group of participants. I know that requires clicking on the recipe and printing each one individually. That being said, The Healthy You Diet cookbook is available for pre-order (in stores December 23rd) which features 100 clean eating recipes including those in the 14-day program. If you are interested, you can pre-order here: http://amzn.to/X2ns2Q

  1. Hello Dawna,

    I’m so excited to see something doable and easy enough to please the whole family.

    I’m a big lady working on it, so my question is, if I feel a snack attack coming on, would it be okay to add another handful almonds or fruit, etc.?

    Thank you,

    Joyce

    1. Hi Joyce! This is a great question! I suggest trying to stick to the foods in the program as closely as possible. Try limiting yourself to the once-a-day snack for the 14 days. Once the 14 days is over and you feel you need an additional snack during the day, you can add another one such as a piece of fruit or a small handful of almonds. Smoothies also make for a great snack!

  2. I am doing your 14 day challenge, but don’t have a lot of weight to lose, just 10-15 pounds, so far 6 have come off!!! My question is…when looking on pinterest for future clean eating meals, I am a planner, some of them have breads and cheeses. If you are choosing a clean eating lifestyle, do you add back in breads and cheese? If yes, would homemade bread be best since you can control what you put in it? Maybe those people creating those “clean eating meals” with bread and cheese are just calling them clean eating and we should avoid that?

    Thanks
    Lori

    1. Hi Lori! Thanks for your comment. I am excited to hear that you were finding success with the program. Have you continued to lose weight since a couple of weeks ago? To answer your question about breads and cheeses, I would continue eat ‘clean’ and avoid wheat and dairy as much as possible as long as you are trying to lose weight. Once you reach your goal weight, you can incorporate healthy wheat and dairy options back into your diet (in moderation). You might find that you feel so good without wheat and dairy and will continue to avoid them. I hope this helps answer your question! Please feel free to reach out should you have any more questions.

  3. Thank you for doing this again. Last time I join but for financial reasons I couldn’t follow the diet plan or get your book. I will follow the plan. I have thyroid problem and taking medicine feel like that’s why I’m going weight. I hope this will help and I can take your plan to the end. Thank you so much.

  4. Hi Dawna, I have type 2 Diabetes and Heart disease. I’ve had 3 heart attacks and 2 cardiac arrests. My cardiac Dr. Want me to eat Heather and or eat Vegan. I am excited that someone out there can give me all this info to get started. I need to lose 30 lbs. My life and spouse and children are depending on it also.
    So I’m excited to get started! Let’s go!!!!!
    Gary

  5. Hi Dawna, I have type 2 Diabetes and Heart disease. I’ve had 3 heart attacks and 2 cardiac arrests. My cardiac Dr. Want me to eat Healthier and or eat Vegan. I am excited that someone out there can give me all this info to get started. I need to lose 30 lbs. My life and spouse and children are depending on it also.
    So I’m excited to get started! Let’s go!!!!!
    Gary

  6. Donna, I am about to go and do the shopping. The question is — if we are one person it looks like we will have A LOT of food wastage – for example, I don’t want to buy a pack of string cheese for one day’s menu. Please advise!!!!

  7. u seem like u are going to help a lot of people that really need it even though I am a nutritionist u are helping and mine!!!!!!!!

    1. Hi Shawny! Thanks for the question. Although the meal plans do include meat and seafood, don’t let that deter you. The book features many vegan recipes, and clearly indicates it with a VG symbol. The program is meant to be flexible, and you can easily alter it to work with a vegetarian or vegan diet. If a non-vegan dish is listed for dinner, feel free to substitute it with a vegan option like Vegetarian Chili, Nori Rolls with Avocado-Wasabi Sauce, or Pasta Primavera. If you find a favorite vegan recipe, double it and store as directed so you have extra for lunches and dinners. As long as you follow the program instructions for what food item is eliminated each day, you can plan your recipes accordingly.

  8. I am a vegetarian, is there any way I can substitute the daily meat for tofu or leave out completely and still get the same results?

    Thanks
    Stacie

    1. Hi Stacie, Although the meal plans do include meat and seafood, don’t let that deter you; The program was meant to be flexible, and you can easily alter it to work with a vegetarian diet. For example, if a meat or seafood dish is listed for dinner, feel free to substitute it with tofu (as you suggested) or another vegetarian meal featured in the book or on the meal plan. If you find a favorite vegetarian recipe, double it and store as directed so you have extra for lunches and dinners. As long as you follow the program instructions for what food item is eliminated each day, you can plan your
      recipes accordingly and should see the same results. Good luck and please keep me posted!

  9. I’m so excited to start Healthy Challenge plan. I’ve had a lot of health issues. Up until I had my gallbladder out it was dang near impossible to weigh over 100 lbs but even then I only hit 115 lbs. Then I blew 2 brain aneurysms & was in a coma for 4mo. With the so-called nutrients the doctors pumped into me I weighed close to 160lbs by the time I left the hospital & I’ve only gotten bigger no matter what I eat. I’ve even gone on a 7-day fast & gained weight instead of losing it.
    I’ll be buying your book mainly because I’ve never had quinoa or hummus so not sure if I’ll like it & want to make sure I don’t fall off the wagon.
    Is there any calorie counting involved in this plan?

    1. Hi Cheryl, thanks for sharing your story. I hope you enjoy the 14-day program with delicious recipes for clean eating. Because the program is focused on clean, wholesome foods, it does not focus on calorie counting. I would love to hear what you think – please keep me posted.

  10. I am so busy with work and my kids activities and have been wanting to get us all eating healthier in our little busy world. I need to lose 15 pounds and I am so excited about this. Can’t wait!

  11. I’m so excited about this challenge I’ve got my 17 year old son who is going to do this with me he is very active plays basketball year round do you think it will be alright for him to eat this way he has wanted a eating plan for a while now and I ask him if he wanted to try this I was just wondering if it will be enough for how active he is.

    1. The goal of The Healthy You Diet is to encourage eat a cleaner, more wholesome diet. The meal plan offers a lot of great protein and nutrient-rich veggies. If you are worried about him getting enough calories (and don’t want him to lose weight), I suggest that eats as much as he wants at each meal.

  12. I’m excited about trying this. Is there anything that I can substitute for the dishes that are fish? I am deathly allergic to fish, shell fish and seafood.

    1. Hi Krissy: If you are allergic to certain foods (like fish, shellfish and seafood), simply substitute a meal from another day instead of
      including foods that are not part of the meal plan. Or substitute other forms of protein for the seafood recipes. You can get the necessary protein from chicken and vegetarian sources like beans, tofu, quinoa, almond and soy milk, nuts and seeds, etc.

  13. I’ve been following Joe Cross’s juicing program and feel super good while juicing, but I would like to add some healthy whole food meals to my diet, hoping to drop some weight and get it off for good! I have finally eliminated one thing from my diet that I found was hindering my success… red wine!

    1. Hi Karena: Thanks for your comment. I hope The Healthy You Diet helps you find those whole food meals you are looking for. Please let me know what you think of the recipes and how you like the program!

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