​A 5-day ‘Light and Clean’ Nutrition Schedule

​A 5-day ‘Light and Clean’ Nutrition Schedule

​A 5-day ‘Light and Clean’ Nutrition Schedule

to jump-start 2021 and boost your motivation!

​A 5-day ‘Light and Clean’ Nutrition Schedule

After the holidays, and probably lots of eating and drinking, most of us are feeling the need to get back on track with their healthy lifestyle. To help you jump-start the new year and boost your motivation we created a mealplan for you, including easy-to-make recipes. This mealplan is for both women and men. Portions are adjusted into the plan.

With this ‘5-day light and clean’ nutrition schedule you can bring back balance and routine into your life, and meanwhile shred those left-over Christmas dinner pounds!

As you might know, eating healthy and working out go hand in hand. If you are really looking to get some serious results when it comes to shredding some pounds next week, we encourage you to do 30-45 minutes cardio exercise each day, such as jogging or cycling, and/or follow one of our online group classes on Instagram and Youtube, or check out Fitsnacks TV. Other options could be incorporating one of the bodyweight training schedules we posted in March-May last year. You will find several bodyweight training schedules on our website, by scrolling down the ‘News’ pages.

The Rules:

  • 6 meals per day, with intervals of 2.5 – 3 hours between the meals. For example if you eat berakfast at 7.30 am, your in between meal (= snack) will be around 10/10.30 am., lunch will be around 1 pm etc.
  • If your dinner-time is late, for example at 8.30 pm, create an extra snack meal in between. For example lunch at 1 pm, afternoon snack at 3.30 pm, extra afternoon snack at 18 pm, dinner at 8.30 pm. These 2.5 – 3 hour intervals in combination with ‘clean meals’ will have a positive effect on your bloodsugar level and most likely reduce cravings.
  • Drink 1.5 – 2 liters of water/liquids per day. This may include coffee/tea without milk and sugar and light soda. Watch your caffeine intake, max. 2 cups of coffee per day.
  • Be careful with salt

Use fresh herbs such as basil, chervil, parsley, coriander, oregano, garlic, pepper to add more flavor to your meals.

The Plan:

Every morning for breakfast:

1 kiwi/tangerine (mandarijn) or 1 small apple/pear

1 bowl of low fat (magere) yogurt/kwark or soy yogurt (= women 150-200 grams and for men 200-350 grams).

1 cup of herbal tea without sugar and milk. You can easily make your own mint tea by adding fresh mint leaves and a couple of lemon slices to a cup of cooked water. Or ginger tea, with a few slices fresh ginger and lemon.

Every day you can have as an in between meal/snack around 10/10.30 am, 3/3.30 pm and after dinner around 8.30 pm:

Raw vegetables of your choice such as carrot, tomato, bell pepper, cucumber, celery, radishes. raw vegetables may be consumed without restriction.

If you are very hungry, you can have a rijstwafel/rice cracker extra. Women 2-3 in total per day and men 2-6 in total per day.

Monday, Lunch:

1 orange or grapefruit

2 whole meal wasa crackers for women, 3-4 for men

2 tomatoes

2 boiled eggs

Monday, Dinner:

‘Vietnamese salad’ (makes 1 serving)

- 100 grams (cooked weight) brown rice (women), 150 grams (cooked weight) for men

- 100 grams of chicken filet (women), 150 grams for men

Vegans can substitute chicken with tofu or tempeh

- 1-2 teaspoons of olive oil extra vierge for baking

- ½ cucumber, thinly sliced

- 1 carrot, grated

- 50 grams of mixed salad leaves

- a few sprigs of fresh mint

- a few sprigs of fresh coriander

- 50 grams of taugé (bean sprouts)

- 1 tablespoon of peanuts, crushed with the bottom of a glass

- 1 tablespoons of soy sauce

- 1 tablespoon of lime or lemon juice

- ½ tablespoon of honey

- ½ garlic clove, crushed

- ¼ chili pepper, halved lengthways (optional ... you may also use some regular pepper)


First make the dressing. Dissolve the honey in 1 tablespoon of hot water, mix with the soy sauce, lime juice, garlic clove and half the chili pepper. Set aside.

Cook the rice according to the packaging instructions and put it a bowl / deep plate.

Bake the chicken in the olive oil (extra vierge) and cut into thin slices.

Add the lettuce, taugé/bean sprouts, cucumber, grated carrot and peanuts.

Remove some leaves from the coriander and mint sprigs, chop them coarsely with a knife and add to the two bowl. Add the chicken slices on top.

Remove the garlic clove and chili pepper from the sauce and add to the bowl.

Tuesday, Lunch:

1 orange or grapefruit

2 whole meal wasa crackers for women, 3-4 for men

2 slices of chicken fillet or rosbief (roastbeef) per cracker

Tuesday, Dinner:

‘Colorful wok (stir-fry) dish’ (makes 1 serving)

- 100 grams (cooked weight) brown rice (women), 150 grams (cooked weight) for men

- 100 grams of lean steak (biefstuk) or tofu, cut into thin strips for women, 150 gr for men

- 1-2 teaspoons of olive oil for baking

- ½ sweet onion, peeled and cut into large strips

- ½ garlic clove, peeled and cut into fine pieces

- ½ yellow + ½ red pepper, seeded and diced

- ¼ bowl of snow peas

- 1 tablespoon of soy sauce

- 1 tablespoon of lime juice

- 1 teaspoon of sesame seeds (optional)


Cook the rice according to the instructions on the package.

Mix the soy sauce with the lime juice in a small bowl.

Stir-fry the steak strips / tofu very briefly. They should not be completely cooked yet.

Remove from pan and set aside.

In the same pan, sauté the onions and garlic, then add the bell pepper and stir fry for 1 minute. Then add the snow peas and wok for another minute (If it gets too dry, add a dash of water in the pan in between).

Pour the soy-lime sauce into the pan and the steak / tofu strips on top and toss everything together. Put the rice, the steak/tofu strips and then the veggies in a bowl or on a deep plate and serve with the sesame seeds (optional).

Wednesday, Lunch:

2 kiwis or tangerines

2 whole meal wasa crackers for women, 3-4 for men

2 slices of chicken fillet or roast beef (rosbief) per cracker

Some cucumber and ¼ avocado

Wednesday, Dinner:

Moroccan lentil-vegetable stew (makes 1 serving)

- ½ onion, peeled, finely chopped

- 1 clove of garlic, peeled and in wafer-thin slices

- a little olive oil extra vierge fat for frying (1-2 teaspoons)

- 1 teaspoon Ras El Hanout* (see notes final page)

- ½ small can of tomato paste

- 100-150 grams of canned lentils, men 150-200 grams

- 2 small-medium carrots, thinly sliced

- 1-2 good handfuls of young spinach

- 1 yellow or red bell pepper, seeded, diced

- 5-10 cherry tomatoes

- A dash of sea salt and black pepper


Fry the onion, garlic, Ras El Hanout for a couple of minutes, then fry the tomato puree and then add the lentils. Deglaze with 1 liter of water and bring to the boil. After 15 minutes add the carrots and let it simmer for another 25 minutes.

Add the bell pepper and let it simmer for 5 minutes. Add the cherry tomatoes and spinach, season with pepper and (little) salt and let everything steep for 2 minutes before serving.

Thursday, Lunch:

2 kiwis or tangerines

2 whole meal wasa crackers for women, 3-4 for men

1 tomatoes, sliced

2 boiled eggs

Thursday, Dinner:

Eggplant tagine (aubergine tajine) with apricots and chickpeas (kikkererwten), (makes 1 serving)

- ½ eggplant, cubed

- ½ onion, peeled and cubed

- ½ clove of garlic, peeled and thinly sliced

- 1-2 teaspoons of olive oil extra vierge

- 1-2 teaspoons of Ras El Hanout* (see notes final page)

- 4-5 dried apricots, cut into strips

- 100 grams of mushrooms, cut into thick slices

- ½ can of diced tomatoes

- 200 grams of chickpeas, drained and rinsed clean, for men 300-350 grams

- 1 low sodium stock cube


Fry the eggplant in 1 teaspoon olive oil. Regularly add a splash of water until soft (about 10 minutes). Set aside. Heat the rest of the oil and fry the onion and garlic with the Ras El Hanout. Fry the mushrooms. Add the apricots, the tomato cubes, the stock cube and about 100-150 ml water and let it boil for 10 minutes. Add the eggplant and chickpeas and simmer for another 10 minutes.

Friday, Lunch:

1 orange or grapefruit

2 whole wheat wasa crackers for women, 3-4 for men

2 slices of chicken or turkey fillet per cracker

Add some slices of cucumber

Friday, Dinner:

Vegetable-fish (or vegetarian) packages from the oven (makes 1 serving)

- greaseproof paper or aluminum foil

- 1 white fish fillet of 150 grams (cod, pangasius, tilapia) or 1 veggie burger, men can have 250-300 grams of fish fillets or 2 small veggie burgers

- ½ zucchini, in 1 centimeter slices

- ½ fennel bulb or celeriac (venkelknol of knolselderij) , cut into chunks / cubes

- ½ yellow bell pepper, seeded and cubed

- 5-10 cherry tomatoes, halved

- ½ onion, peeled and cut into wedges

- ½ bunch of fresh herbs of your choice (basil, oregano, thyme, dill, rosemary, chervil)

- ½ - 1 tablespoon of olive oil extra vierge

- A dash of sea salt and black pepper

- Juice of 1/4 lemon

- ½ can of black beans (= 200 grams), well drained and rinsed, for men 300-400 grams


Preheat the oven to 200 degrees. Prepare one sheet of foil / paper and spread half of all vegetables on it. Place one fish fillet / veggie burger on top, spread half of the herbs on top, and season with sea salt and pepper. Drizzle with the olive oil and the lemon juice and fold or roll the foil / paper well so that no steam can escape (tie it with yarn if necessary). Heat the parcel in the oven for 20 minutes, then carefully check whether a parcel is cooked. In the meantime, heat the black beans (in the microwave). Serve together.


What is Ras El Hanout?

Ras El Hanout is a complex, aromatic spice blend that's famously associated with Moroccan cuisine. The literal translation of Ras El Hanout from Arabic to English is “head of the shop," implying that this mix of spices is the very best offering in a spice shop.

Most versions of this spice include cardamom, nutmeg, anise, mace, cinnamon, ginger, various peppers, and turmeric, and a total of 30 or more ingredients might be used in varying quantities.

Zella van der Toorn Vrijthoff

Team Fitness USC Leiden

Geplaatst op 9 Jan 2021, om 13:11

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