Mediterranean Baked Cod with Lentils, Salsa Rossa and Broccoli Raab



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28 Day Clean Eating Challenge


Hi, I’m Kari, creator of the whole foods focused blog, Cooking Up Clean. I believe that everything leading to great health and performance begins with the foods we eat. The food choices you make can be a benefit, pushing you to optimum performance, or they can do the opposite. Consuming simple, nutritious whole foods can make significant and long-term positive changes in health. Being aware of how our bodies feel and react is as important in athletic training as it is for nutrition and health.


The essence of clean eating is consuming and preparing food in its most natural form using whole foods and simple ingredients in a nutritional balanced way. It encapsulates mindful eating. It means shopping with a conscience, choosing organic when possible, and getting plenty of fresh fruits and vegetables.


Clean eating comes in many forms, and many of the popular mainstream diets, such as paleo or vegan, typically fall under the umbrella of clean eating. Clean eating is not a diet, but rather, it is a way of eating that keeps you energized and feeling great all day long. A lifestyle that incorporates clean eating at its center will improve your health and ensure that you perform at your best both in body and mind.


Knowing how to fuel your body with high quality whole foods is an important skill that anyone can learn. With this 28 day meal plan, I’ve created a foolproof framework for an entire month of healthy eating so you can experience your full potential through eating clean and learn how to incorporate clean eating into your routine after the challenge. In this plan, I’ve done all of the hard work for you. I’ve created a menu of nutritionally balanced meals, calculated the nutritional data for each meal and each day, and put together the shopping lists to take to the store for each week. The meal plan takes into account using leftovers which results in little to no food waste and keeps you on budget. For those with busy schedules, I’ve also had you in mind! I have made lunches easier by utilizing leftovers or have created lunch meals that can mostly be prepared in advance.  


Who is this meal plan designed for?

  • Active individuals looking to directly experience how eating clean can benefit them.
  • Anyone who wants to learn how to season and make delicious foods using clean ingredients.
  • Athletes and non-athletes alike who wish to learn more about a clean eating lifestyle and how to apply this knowledge during and after the challenge.
  • Note: if you have specific dietary needs based on heavy athletic training, this plan can still be used for the basic clean eating guidelines and serve as a nutritional starting point for meals. You may need to alter to fit your higher specific calorie and macronutrient needs.


What this meal plan includes:

  • Delicious menu of what to eat for 4 full weeks, 3 meals a day, plus snacks and optional desserts.
  • Recipes and instructions for each meal with photographs.
  • Calorie counts and macronutrient numbers per meal and also a tallied total for the day.
  • Shopping list by week and pantry items used for the week.
  • Online support throughout the meal plan via email or via Facebook messenger by connecting with me on the Cooking Up Clean Facebook page.


Calorie Counts. Macronutrient Numbers Per Meal. Tallied Total For The Day.


What you will learn:

  • Which foods are considered clean eating and how to eat clean, each day, every day.
  • The knowledge of how to put together meals so you can continue eating clean after the challenge.
  • How to make better and more nutritious food choices whether you’re at home, at work or out to eat.
  • Awareness of what you’re eating.
  • The understanding and ability to make food choices based on how food affects your body.
  • How to plan ahead. Making food from scratch takes time and effort. I’ll share with you my tips to make it easier and keep motivated in the kitchen.
  • How to eat clean on a budget. I’ve included tips on how to shop and stay on budget within this meal plan which you can use well beyond this challenge.


What this meal plan ISN’T:

  • No supplements or additional vitamins needed. You’ll just be eating real, wholesome food.
  • This is not a plan for weight loss. Learning how to eat clean in a nutritionally balanced way and discovering how food makes you feel is the first step to later being able to minimize what you eat in order for weight loss to happen. You may, however, experience some weight loss on this plan depending on what your eating style was prior to beginning this challenge.
  • This meal plan is anything but boring. My plan includes the most flavorful combinations to keep you motivated and excited for your next meal. No plain boiled chicken being served here.


Empower yourself with the knowledge on how to eat clean and it will be one of the best decisions you can make for your future. Eating clean has changed me and my family in so many positive ways. It makes me happy. I want that feeling for everyone as they take on a cleaner eating style and I look forward to hearing about all of your experiences.


If you have questions prior to signing up, please feel free to ask me via email at or connect with me on the Cooking Up Clean Facebook page. I am excited to have you join me on this 28 day focus on fuel with this clean eating challenge!


In health,


Recipe Developer and Photographer 


Kari Lund