Clean 9 & FIT Recipe Ideas

Here is a weekly planner for the Clean 9 with some recipe ideas, ideal for the clean 9 and F.I.T. 9 day weight management programme. Enjoy your clean 9 with these delicious recipes, the calories are all written down for you.

Sunday

Ingredients Garlic Parmesan Chicken with Roasted Vegetables

  • 2 garlic cloves, minced
  • 2 tablespoons grated Parmesan cheese
  • 3 spoons olive oil, divided
  • 1 - 3 ounce chicken breast
  • 3 cups chopped vegetables (broccoli, potato, bell pepper)
  • Salt and pepper to taste

Nutrition Information
PER SERVING: 455 cal., 19 g total fat (4 g sat. fat), 47 g carb. (8 g fiber), (27 g pro.)


Monday

Ingredients Lemon Butter Salmon & Broccoli Penne

  • 4 ounces salmon
  • 3 ounces dry whole-grain penne pasta
  • 1 1/2 cups frozen broccoli florets
  • 1 tablespoon butter, melted
  • 4 tablespoons low-sodium vegetable broth or water
  • 1 lemon, zested and juiced
  • 1 garlic clove, minced

Nutrition Information
PER SERVING: 547 cal., 21 g total fat (9 g sat. fat), 53 g carb. (8 g fiber), (36 g pro.)


Tuesday

Ingredients Pinto Bean wholemeal wraps

  • 1/2 cup canned pinto beans, rinsed and drained
  • 1 lime, juiced
  • 1/4 teaspoon cumin
  • 1/4 teaspoon chile powder
  • 2 whole-grain tortillas
  • 1 cup shredded romaine lettuce
  • 1/2 cup chopped tomato
  • 1/4 avocado, chopped

Nutrition Information
PER SERVING: 323 cal., 7 g total fat (1 g sat. fat), 64 g carb. (12 g fiber), (11 g pro.)


Wednesday

Ingredients Steak Salad with Lemon-Walnut Vinaigrette and Whole Grain Roll

  • 3 ounces steak
  • 1 lemon, juiced
  • 1 tablespoon olive oil
  • 2 tablespoons walnuts
  • 1 teaspoon Dijon mustard
  • 1 whole-grain roll
  • 3 cups baby spinach

Nutrition Information
PER SERVING: 517 cal., 32 g total fat (6 g sat. fat), 33 g carb. (7 g fiber), (31 g pro.)


Thursday

Ingredients For Spinach and Goat Cheese Italian Flatbread Pizza
Takes 40 mins to prep, do the bread base first.

Bread Base

  • 150 wholemeal flour
  • 50g plain flour
  • 1 teaspoon dried active baking yeast
  • 1/2 teaspoon salt
  • 25grams of virgin olive oil
  • 150ml lukewarm water

Cleanfilm in bowl and leave for 2 to 4 hrs or when your back from work
Sauce

  • 1/2 cup pizza sauce best to make your own/ ? an onion sweat off with then add garlic, fresh basil & Oregano, pinch of sugar and teaspoon of tomato puree season with pepper (no salt) simmer for 20 min?s until slightly reduced.

Topping

  • 1 cup baby spinach
  • 1/4 cup goat cheese, use full fat at the low stuff is really dreadful
  • 1/4 cup goat cheese, use full fat at the low stuff is really dreadful
  • 2 tablespoons pine nuts
  • ? a red onion which will need sweating of first before you use as you?ll get a lot of water reju on your pizza
  • Spincal about teaspoon over olive oil over topping
  • Personal - I love fresh herbs so feel free to mix in with spinach fresh basil / parsley

Nutrition Information
Servings up to 4 people
PER SERVING: 613 cal., 27 g total fat (7 g sat. fat), 84 g carb. (20 g fiber), (24 g pro.)


Friday

Avocado and Black Bean Wraps

  • 1/2 cup canned black beans, rinsed and drained
  • 1/4 teaspoon cumin
  • 2 tablespoons salsa
  • 2 whole-grain tortillas
  • 1/4 avocado, chopped

Nutrition Information
PER SERVING: 323 cal., 7 g total fat (1 g sat. fat), 65 g carb. (15 g fiber), (14 g pro.)


Saturday

BBQ Chicken Sandwich with Balsamic Spinach Salad

  • 2 tablespoons barbecue sauce
  • 1 - 3 ounce chicken breast (or use rotisserie chicken, skin removed)
  • 2 cups baby spinach
  • 1/2 cup shredded carrots
  • 2 tablespoons slivered walnuts
  • 2 tablespoons balsamic vinaigrette
  • 1 whole-grain hamburger bun, toasted

Nutrition Information
PER SERVING: 466 cal., 16 g total fat (2 g sat. fat), 52 g carb. (8 g fiber), (34 g pro.)





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