5-Day Quick Fix Clean Eating Guide w/ Meal Plan & Grocery List

5-Day Quick Fix Clean Eating Guide

w/ Meal Plan & Grocery List

By Allison Tibbs, NASM Certified Personal Trainer, Star Diamond Health & Fitness Coach,

Author & Speaker

Welcome to the 5 Day Quick Fix,

This is a 5-day weekday plan that is a great way for you to get killer results by the weekend!

Ideally, this plan was created to help you create new habits with your fitness and nutrition that will help you to boost your metabolism, gain more energy, and to feel better!

The only way that you will change is if you are willing to commit to doing things a bit differently. Don't you agree? The definition of Insanity is doing the same thing over and over again, expecting different results. So, if you are currently frustrated with your current weight, with having no energy, and simply not feeling at your best, then this guide is perfect for you. Why? Because I created this guide to help you to change your thinking about fitness and nutrition. This is not a diet nor is it a get slim quick detox, no, this is an opportunity for you to focus on starting to change the way that you think about what you eat and how you workout in order to get results that will last a lifetime, if you make the commitment.

I created this program to start on Monday and help you to work through until Friday. I did this for 2 reasons, first, because I wanted you to create these new habits during a typical work week when you have to learn how to adjust with your normal schedule of work, after work activities, family, kids, church, etc. Also, I know that the weekends are tough and I want to make sure that you the most success with this.

Ideally, I created this to be a valuable tool for you to get into a new rhythm of eating clean foods that will fuel your body and make you feel great! The benefit of this is not just about the number on the scale going down, but also knowing that you are eating to live, which means adding more vitality, energy, and health into your life. Losing weight typically tends to be like a bonus, not the end result of living a clean eating lifestyle.

I'm so excited for you to take this journey with me to help you to reclaim your body and your health, so you can live the life of your dreams!

Overview

Over the course of the 5 days, you will follow the meal to the best of your abilities. I have put together meals that are healthy, tasty and easy to make. I am a firm believer that if you fail to plan, you plan to fail. How many times have you been out and about running errands or been super swamped with work that you forget to eat? By the time you realize it, you are ravenous and make a quick trip to the fast food drive through where you order a #2 supersized and an apple pie...with a diet coke. Or even worse,



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yes I said it; worse, you opt to simply go to bed without eating. I'm not asking you to fess up; because the reality is that we have all been there, including ME!

I have found that many people that I work with in my group coaching and one-on-one coaching, is that finding the time to plan and cook healthy meals is a major challenge. The second and third runner up is not knowing what to eat and not eating enough throughout the day. All three of these challenges can wreck havoc on your body causing you to gain weight, experience digestion issues and gastrointestinal pain, you may feel sluggish and drained of energy throughout the day, and even lead to pretty scary diseases and conditions which require you to take medication for the rest of your life.

My goal as a Personal Trainer and Coach is to help empower people to reclaim their bodies and their health, so they can live the life of their dreams. Why? Because I was once very unhappy and unhealthy and life just seemed horrible. I didn't feel well, I didn't feel good about myself, and physically my body was a reflection of what was going on in the inside. Once, I learned how to take care of myself better and to make my health a priority, things began to change. I felt better, I had more confidence, I started setting and crushing goals, and now I can truly say that I am the healthiest and happiest I have ever been in my life and I truly live a life that is fulfilling. That is what I want for you! That is why I created this guide! I know you are probably thinking, "Allison, the guide is only 5 days...I'm sure not that much can happen in 5 days!"

Well, over the past few months that I have been using this guide with some private clients and groups on Facebook and I want to share some amazing successes we have found. I asked my participants, what was the biggest highlight of the 5-day guide, check out some of their responses:

? "My jeans are loose fitting!" ? "I am more energized especially during

my workouts."

Lastly, check out this photo of an on-scale victory, she lost 4 pounds and kept on losing a week after, because she continued on with me for a 30-day accountability group coaching program.

So as you can see, a lot can happen in 5 days and if you continue to stay on track after the 5 days, you will be well on track to reaching your goals! How exciting is that?



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This is what makes me really excited about what I do as Personal Trainer and Coach, seeing and hearing amazing results that my clients get by doing small changes that lead to BIG results.

Getting Started

Please make sure that you weigh yourself, take measurements of your hips and waist, and take a before photo of yourself before starting this guide. Also, do the same after you complete the 5 days. For some of you, you may not see a number drop on the scale, but you may see a change in how you look, in the number of inches lost, or even how your clothes fit. But to be honest, my hope is that your biggest victory has nothing to do with the scale, but more to do with feeling like you a million bucks with more energy and maybe see some issues that you have been struggling with in your body to begin to decrease or diminish.

What is Clean Eating?

Many people are hearing about eating "Clean" and there are many different "diets" that are out there, but basically, "Eating Clean" means that you are eating and preparing food in its most natural state. This means staying away from processed foods, foods that can be found on the shelves or in boxes, and contain all of the yucky preservatives and additives. I am a firm believer that our bodies were created to heal itself and it does that when we provide it with the best foods possible, drink enough water, get enough sleep, and engage in physical activity. Eating clean is a great way to not only lose weight (I dropped 11 pounds in January by eating 100% clean), but also to live a healthier life where you have more energy, more focus, and feel much better.

When eating clean, some things that you will notice is that you will eat smaller meals throughout the day. A typical day of clean eating includes eating breakfast, lunch, dinner, and a snack or two throughout the day. So you may actually eat more than you are used to, but it okay because your meals will be more nutritionally dense. This is a good thing! The 5-Day Quick Fix meal plan was created to make sure that you are not starving or hungry while doing the program. Trust me, I love to eat and I do not recommend starving yourself to get healthy or to lose weight. I think that you will be AOK during the 5 days.

Your Beverages

During the 5-Day Quick Fix, most of your liquid intake will come from water, not juices, teas or sodas. I understand that this could also be a big change for you, if you are used to drinking sodas and juices throughout the day. What we don't realize is how many calories we consume from our beverages.



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Water is so critical to your health and many times a lot of problems, ailments and issues that we have are linked to us being dehydrated. One rule of thumb is to drink half your weight (in ounces) of water each day. For example, if you weigh 150 pounds, you should drink 75 ounces of water.

I like to start my day with a cup of hot water with lemon and ginger to help kick start my metabolism and digestion. I also have a glass of water on my nightstand that I drink the first thing when I wake up. This has helped me tremendously with my water intake. Also, adding fruits like lemon, oranges, or berries, vegetables like cucumbers, or herbs like mint or basil to your water can help you to drink more.

Green Tea is awesome and can be a great way to add a health and energy boost to your day. Try adding a cup or two to your day. You can sweeten it with agave or honey; I'm a weirdo and simply like it plain. I sometimes even drink it iced for an afternoon treat.

What to Avoid For the 5 days try to eliminate as much processed and refined sugars from your diet, primarily junk food and sweets.

Do your best to stay away from:

? Sweets, Candies, Cookies, Cakes, etc... ? Junk Food, Snacks, Potato Chips, etc... ? Fried Foods & Fast Foods ? Processed Foods that are full of preservatives, i.e. prepackaged foods and

snacks, like Lean Cuisines, etc. ? Sugary drinks, sodas, juices and premade iced teas ? Super Jazzed up Coffee Drinks (with extra whip, caramel drizzle, 3 pumps of

vanilla flavoring, you know what I'm talking about!) ? Alcohol, especially beer and mixed cocktails, a glass of red wine won't kill you

and is actually good for your heart



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