Eat Clean Stripped Diet- 4 week Plan

Eat Clean Stripped

I decided to share this plan with you and I have outlined some of the key points below! I hope this helps you all in your weight loss journey.
The Stripped Plan is meant for four weeks’ worth of food. You alternate week1 and week 2. This plan along with cardio and strength training exercises can help you lose those last 10 lbs.
For those of you who know nothing about the Eat Clean lifestyle, here are the basic principles of the diet.
Here are the Eat Clean Principles:
1. Eat more. Eat six small meals each day. Space out two-and-a half to three-hour intervals.
Protein and complex carb at each meal with a big glass of water!
2. Eat breakfast everyday, within an hour of rising.
3. Make your last meal 3 hours before bed.
This one is personally very hard for me, but so far this week I haven’t had my 3rd snack and I’m not starving!
4. Eat a combination of lean protein and complex carbohydrates at each meal.
5. Eat sufficient healthy fats every day.
This is where I was going over board before. I was eating to many nuts and nut butter!
6. Drink two to three liters of water each day.
Spice it up with some lemon, limes, cucumbers or strawberries so you don’t get bored.
7. Carry a cooler packed with Clean foods each day.
Took my cooler with me on vacay last weekend and I was never in the situation where I was starving and had to eat fast food.
8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes.
9. Adhere to proper portion sizes.
10. Eat only foods that have not been overly processed or doused in chemicals, saturated and trans fats and/or toxins.
If you don’t know what the ingredient is, don’t eat it!
Portion Sizes
Protein- a proper portion of meat or any other protein is measured by what can fit into the palm of one hand.
Starchy Complex Carbohydrates- A proper portion of starchy carbs is measured by what can fit into one cupped hand.
Carbs from Fruits and Vegetables- A proper portion of complex carbohydrates from fresh produce is measured by what can fit into two hands cupped together.
Healthy Fats- A portion of healthy fats is one scant handful of nuts, or one to two tablespoons of healthy oil or nut butter.
Portion Size Guidelines:
For lean protein: you are allowed one palm sized portion at each meal.
Egg whites, lean turkey and chicken breast, lean pork, beans and legumes (in moderation), lean fish (tuna, salmon, trout, cod, halibut), shrimp, clams, mussels, bison and other game meats, hummus, quinoa, spirulina, sea vegetables, protein powder, tofu and tempeth.
Starchy Complex Carbohydrates: one or two cupped handfuls per day, divided between one or two meals.
Sweet potatoes, potatoes, radishes, beans and legumes, oats, brown rice, bananas, carrots, parsnips, bulgar wheat, teff and farro.
Complex Carbohydrates from Fruits and Vegetables: Two cupped handfuls at eat meal.
Apples, plums, berries, pears, tomatoes, cucumber, broccoli, asparagus, beets, leeks, spinach and other leafy greens (the darker the better), brussels sprouts, green beans, onions, sprouts, celery, watermelon, cherries, zucchini, fennel, oranges, limes, lemons and garlic.
Healthy Fats: One to two servings per day, divided between one or two meals.
flaxseed, nuts (almonds, walnuts and pumpkin seeds), natural nut butters, hummus, avocados, oils (sesame, coconut, olive, hazelnut, walnut and fish).
Other Allowable Foods: Coffee (black), caffeine free herbal teas, tamari, unsweetened soy, rice or almond milk, mustard, salsa, herbs and spices.
Sample Day Meal Plan
I ate this meal plan on Monday and Tuesday this week! So far so good and I’m down 2 lbs!
Breakfast: Take me on vacation oatmeal with black coffee and warm water with 1/2 squeezed lemon.
Mid morning snack: Apple with 1 Tbsp almond butter and water.
Lunch: Shakeology chocolate shake with 1 scoop chocolate shakeology powder, 1 cup water, ice, 1 tbsp PB2, and banana. Blended in a blender with a tall glass of water.
Snack: Vanilla protein powder 1 cup water, frozen strawberries and ice.
Dinner: Fajitas and glass of water.
No Evening Snack!
In the evening I did have a need for something so I drank a glass of ginger peach green tea. I went outside and played with my kids and forgot all about being hungry. I still had lots of energy to do my daily activities. I did Core Synergistics on Monday and didn’t feel tired at all. I workout in the afternoon because that is when my kids nap. I also hit a slump about 2pm and when I workout at that time I feel recharged and ready for the rest of the day!
Here is the meal plan that Tosca outlines in the book. Your rotate week 1 and week 2 for the four weeks.

Do I have to work out?
YES! Workouts are a must. The best way to accelerate your weight loss is to include regular workouts as part of your routine. It is important to alternate between strength training and cardio. You will build lean muscle and increase your metabolic rate and your fat-burning speed.
What should I avoid?
All over-processed, chemically charged, toxin laden foods. Sugar in all its disguises and white refined flour products are at the top of the list of no-no foods! Also, alcohol is just another form of sugar so its critical to avoid alcohol during your four-week plan. If you don’t recognize the ingredients, don’t eat it!
What should I eat a lot of?
Egg whites, lean turkey and chicken breast, nuts, berries, beans and legumes, spinach and other leafy greens, green vegetables, asparagus and broccoli, bison, pumpkin and sweet potatoes, oats, quinoa and apples.
How can I speed up my weight loss?
Weight training the largest muscle groups. It will over stimulate your metabolism, pushing it into over drive. This will accelerate your regular rate of fat burning way beyond its normal capacity. Target your glutes and quads frequently.
 I’d love to help you reach your health and fitness goals too! Message Me



4 thoughts on “Eat Clean Stripped Diet- 4 week Plan

  1. Hi Nikki,

    Like a typical weight loss story, I have been struggling with losing 10-15lbs for awhile now. To give you a little history, I am 5’6″, was 120 lbs at the age of 22 at my leanest. At that time, I had stopped working out and so I had little muscle mass. I grew up figure skating competitively, so I know I can put on muscle quickly, especially in my lower half. My diet at that time was bad – I ate once or twice a day and not enough calories, which I know was to account for my weight.

    Over the past 4 years, I have put on about 25lbs. It has been from a combination of gaining muscle from strength training but also putting on lbs of fat from up and down dieting. With the start of the new year, I stepped up my training program and buckled down on diet. I cut out processed foods, simple carbs, have been counting my calories, keeping them around 1200-1500/day, depending on how hard and long I work out. I have been working out 5-6 days a week for on average, 60-90 mins. My exercise program consists of 30-45 minutes of cardio, minimum. On some days I even get up to 90mins. I also strength train, doing full body circuits for at least a half hour (a variety of squats, lunges, deadlifts, pushups, core workouts, etc) a few days a week, combining with cardio, and hit a yoga or pilates class once or twice a week. I have been meticulous about tracking everything. I stepped on the scale this past weekend, 6 weeks into this regimen, I have lost nothing. My pants are more loose and I know I am leaner, but really, nothing on the scale!? I understand muscle weighs more than fat, but I had a pretty good muscle tone to begin with (with a layer of pudge on top). I would at least expect a 5-8 lb loss over the 6 weeks. I don’t know how much more I can cut out of my diet before I’m eating just iceberg lettuce and egg whites. I’m not sure what I’m doing wrong here but it’s really discouraging. Any suggestions or advice would be much appreciated.


  2. I did this in June 2012 and it worked! I was amazed each time I stepped on the scale and it would be lower. Granted, I was doing A LOT of biking prepping for an up coming triathalon but I never felt like I was over doing it. I’m in good shape for my age and can handle the extra cardio. I did loose 10lbs in June; I went from 120 to 110, no kidding. After the tri, and the month ended I slowly gained weigh back on. Currently, I’m 116 and 5’5′. I’ve been concentration on muscle growth now for the winter but will def get back on the stripped plan for the upcoming race season to drop weight for running. Just a lot easier to run with less weight.

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