Dr. Pompa’s Clean Eating Meal Plan

Clean Food

Clean eating doesn’t have to be complicated. This article will highlight the fundamentals of what it means to eat clean and provide you with all the resources you need to implement it into your life. It includes a meal plan as well as a grocery shopping list full of non-toxic foods so that eating well and nourishing your body can become second nature. 

Why it’s Important to Eat Clean

You are what you eat, and you are what your food eats. Food is literally the building blocks of our human body. It informs our cells and plays a huge part in determining how our genes express themselves. Eating ‘clean’ is a concept that revolves around nourishment so that the body can thrive. It avoids all foods that are considered toxic and that create more harm (inflammation) than good.

The benefits of eating healthy are profound because the opposite diet places a large burden on our organs and bodily systems. Although the human body self-detoxifies, it only has the ability to do so in relation to an ancestral lifestyle. Our ancestors ate real, whole, wild foods and had no modern-day toxin exposure. Their lifestyles were at one with nature. Today we experience a vastly different world, in which our bodies are assaulted with environmental, emotional, and chemical stressors all day, every day. Eating clean removes a constant stream of stress so that your body has the ability to actually use the nutrients to heal and thrive.

Although some people may feel fine on their current unhealthy diet, there are two reasons to switch to a clean eating plan. First of all, you can always feel better. The majority of mainstream Americans have settled for a sub-optimal state of health. People consider their brain fog, poor digestion, and aches and pains as a normal part of life. Secondly, a poor diet may not be impacting you too much now– but it will catch up to you eventually. The toxins found in an unhealthy diet start to stockpile in the body, and although it may take 10, 20, or 30 years… eventually, the body starts to break down. Dealing with chronic health issues and autoimmune disorders later in your life is not ideal and can absolutely be prevented and even reversed by implementing a healthy lifestyle today.

Clean Eating Meal Plan

Clean eating doesn’t have to be boring nor will you have to sacrifice the enjoyment of food. These recipes are tried and tested in the Pompa family! Me, my wife, and our kids take great pleasure in nourishing ourselves with clean foods that taste great. These recipes are simple, contain no nasty ingredients, and will give your body the nutritional foundation it needs to thrive. 

Week 1 Grocery List

Each individual grocery list and links to the full recipes can be found below, but this is a general list of all the ingredients you will need to cook this clean eating meal plan for the week. Always opt for organic foods when possible, to avoid any added toxins like heavy metals, pesticides, herbicides, and GMOs. Animal products are particularly important to invest in; opt for high quality organic and pasture raised products. The beef should be grass fed and grass finished.

Note that many of these recipes contain multiple servings, so if you’re cooking for one person, be mindful that you will have leftovers. 

Meat/ Fish

  • Two 6 to 8 oz., skin-on-wild-caught salmon fillets
  • 2 lbs. organic, pastured chicken wings
  • 1 pound boneless, skinless chicken thighs or breasts, sliced (optional)
  • 5 strips of natural beef bacon
  • 1 lb. grass-fed beef liver
  • 1⁄2 cup small cubes of cooked grass-fed beef (optional)
  • 1⁄2 cup small cubes of cooked grass-fed beef (optional)
  • 1 can sockeye salmon (with bones and skin)
  • 2 lbs. cooked and shredded pastured, organic chicken
  • 2 meaty lamb chops
  • 1 lb. grass-fed bison

Fruits

  • 1 bag of lemons
  • 1 cup fresh or frozen berries
  • ¼ cup dried currants
  • 6 medium avocados
  • 1 large apple

Vegetables

  • Lots of lettuce (mixed greens, spinach, kale, romaine, etc)
  • ¼ cup sauerkraut 
  • 4 radishes
  • 3 beets
  • 15 large carrots
  • 1 large cucumber
  • 1 bunch parsley
  • 1 bunch cilantro
  • 8 small/ medium zucchini
  • 1 head of celery
  • 7 onions
  • 1 large head of cauliflower
  • 1 can organic pumpkin purée
  • 3 sweet potatoes

Fats

  • 1 bottle of extra-virgin olive oil, grapeseed oil, and coconut oil
  • Ghee, butter, tallow, or lard
  • ½ cup raw cashews
  • ¼ cup raw (sprouted, if possible) pumpkin seeds
  • ½ cup pecans 
  • 2 cups blanched almond flour
  • 2 cups shredded, unsweetened coconut
  • 7 cans full-fat, organic coconut milk
  • 2 Tbsp. almond flour
  • 2 Tbsp. ground flax seed
  • 13 large pastured eggs
  • 1 cup feta
  • 4 oz Horizon Cream Cheese

Spices/ Seasoning

  • Dijon mustard
  • Garlic powder
  • 20 cloves of garlic
  • Sage
  • Rosemary
  • Turmeric
  • Thyme
  • Oregano
  • Cardamom
  • Cinnamon
  • Cumin
  • Clove
  • Nutmeg
  • Ground ginger
  • Vanilla extract
  • Capers
  • Dulse or kelp powder
  • Black pepper
  • Sea salt
  • Gomasio seasoning (Japanese sesame salt) or  sesame seeds

Miscellaneous 

  • 2 cups bone beef bone broth
  • 6 cups organic chicken or vegetable broth
  • Flax seeds
  • Balsamic vinegar
  • 1-2 Tbsp. collagen powder
  • 1-2 Tbsp. gelatin powder
  • 1-2 Tbsp. bee pollen
  • Stevia
  • Baking soda
  • Coconut Flakes (optional)
  • Cacao nibs (optional)
  • 26oz. box or jar of diced tomatoes (or look for BPA-free cans)

Day 1 Meal Plan

Breakfast

Breakfast Berry Parfait

breakfast berry parfait recipe

Creamy coconut yogurt is delicious and full of probiotics, a great way to give your body easy to digest and probiotic-rich fats first thing in the morning. The collagen and gelatin add protein, and the berries and pollen are delicious, nutritious, and low-glycemic. A great way to keep you satiated for a busy day!

Grocery List

  • 1 can full-fat, organic coconut milk
  • ½ cup fresh or frozen berries
  • 1-2 Tbsp. collagen powder
  • 1-2 Tbsp. gelatin powder
  • 1-2 Tbsp. bee pollen
  • Sea salt to taste

see the recipe

 

 

 

Lunch

Kale Caesar Salad

Kale Caesar Salad recipe

This salad is full of flavor and the fats will keep you full without giving you a mid-day food coma. This easy salad is light, but if you’re ravenous by lunch you could consider adding a can of anchovies or some shredded chicken to your salad.

Grocery List

  • 1/2 cup raw cashews, soaked overnight, or placed in very hot water for about an hour
  • 1/4 cup filtered water
  • 2 Tbsp. extra-virgin olive oil
  • Juice of 1 whole lemon (about 2-3 Tbsp.)
  • 1 Tbsp. Dijon mustard
  • 1/2 tsp. garlic powder
  • 1 small garlic clove (you can add another if you like it super garlic-y)
  • 2 tsp. capers
  • 1 tsp. dulse or kelp powder
  • 1/2 tsp. fine grain sea salt and pepper, or to taste

see the recipe

 

 

 

Dinner

Six Minute Crispy Salmon

Six Minute Crispy Salmon recipe

Is there anything better than perfectly cooked salmon with crispy skin? This dinner is delicious and ready in literally minutes. 

Grocery List

  • 1 – 2 Tbsp. ghee, avocado oil, olive oil, butter or other cooking fat
  • Two 6 to 8 oz., skin-on-wild-caught salmon fillets
  • Sea salt (I like the flakey stuff) and freshly ground black pepper, to taste
  • Gomasio seasoning (Japanese sesame salt). You may also use plain sesame seeds.

see the recipe

 

 

 

Day 2 Meal Plan

Breakfast

Coco-NOatmeal

no oatmeal recipe

This oat-free porridge is packed with healthy fats and will fill you up without weighing you down with grains. The combination of spices and coconut give this coco-NOatmeal an ayurvedic flavor that will nourish your soul and make your taste buds happy too!

Grocery List

  • 1 cup shredded, unsweetened coconut
  • 2 Tbsp. almond flour
  • 2 Tbsp. ground flax seed
  • 1/2 cup full-fat coconut milk
  • 1 1/2 cup filtered water, plus additional to thin to desired consistency
  • 1/2 tsp. ground cardamom
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1 tsp. vanilla extract
  • Pinch of sea salt
  • Stevia, to taste
  • Chopped nuts (of your choice)
  • Shredded coconut
  • A drizzle of coconut milk for serving

see the recipe

 

 

 

Lunch

Happy Gut Detox Salad

gut detox recipe

A big bowl of fresh veggies, nuts, avocado, and fermented greens to supercharge your afternoon with easy-to-digest vibrantly alive foods! This salad can easily be made ahead of time, simply add the avocado in just before eating.

Grocery List

  • 8 cups mixed greens or roughly chopped kale (I mixed both)
  • 1/4 cup raw sauerkraut or other raw, fermented vegetables of your choice
  • 3-4 medium radishes (thinly sliced)
  • 1/4 cup raw (sprouted, if possible) pumpkin seeds
  • 1 medium ripe avocado (thinly sliced)
  • Shredded beets
  • Shredded carrots
  • A handful of chopped parsley
  • A handful of chopped cilantro

see the recipe

 

 

 

Dinner

Crispy Herbed Chicken Wings

chicken wing detox recipe

Yes, chicken wings can be a health food! These pasture-raised chicken wings are oven baked with healthy fats and packed with polyphenol-rich spices and herbs. You won’t believe how good they are and we actually prefer these wings  to the deep fried kind in my family!

Grocery List

  • 2 lbs. organic, pastured chicken wings
  • 1/4 cup avocado or olive oil
  • 1 tsp. sage
  • 1 tsp. rosemary
  • 1 tsp. turmeric
  • 1 tsp. thyme
  • 1 Tbsp. sea salt

see the recipe

 

 

 

Day 3 Meal Plan

Breakfast

Grain-Free Zucchini Muffins

zucchini muffin recipe

Having these muffins on hand is a perfect grab-and-go breakfast for busy families. You could also consider making these on a Sunday evening and having them ready for breakfast/ snacks throughout the week. Without any grains, they are packed with veggies, good fats, and the kids don’t have to know!

Grocery List

  • 2 cups blanched almond flour
  • 1/2 tsp. salt
  • 1/2 tsp. baking soda
  • 1 tsp. ground cinnamon
  • 1/4 cup grapeseed oil
  • 1/4 cup xylitol
  • 1 tsp. stevia
  • 2 large eggs
  • 1 cup grated zucchini
  • 1/2 cup pecans coarsely chopped
  • 1/4 cup of dried currants

see the recipe

 

 

 

Lunch

Chicken Zoodle Soup

chicken zucchini soup meal

Everybody loves chicken noodle soup! This noodle-free version uses zucchini noodles instead of pasta and so you can have a large bowl (or two) without any lethargy or blood glucose spike. The kids love this one!

Grocery List

  • 1/3 cup coconut oil or ghee
  • 1 pound boneless, skinless chicken thighs or breasts, sliced (optional)
  • 1 cup diced celery
  • 2 shallots, diced
  • 1/2 cup diced carrots
  • 8 cups chicken bone broth (homemade or store bought – use code ‘pompa’ for 15% off)
  • 2 tsp. finely ground gray sea salt
  • 1/2 tsp. dried thyme
  • 1 tsp. dried or fresh parsley
  • 2 cups baby spinach
  • Fresh ground black pepper, to taste
  • Spiralized zucchini noodles, or “Zoodles” (about 2-3 large zucchini, or 4-6 small)

see the recipe

 

 

 

Dinner

Indian Spiced Cauliflower

spiced indian cauliflower meal

This veggie dish is so delicious. Cooked in bone broth, this spiced cauliflower will quickly become a family favorite. If you’re hungry for more, you could pair it with some roasted chicken.

Grocery List

  • 2 Tbsp. ghee (or coconut oil)
  • 1 large onion, finely chopped
  • 2 cups beef bone broth (I use homemade or Kettle and Fire. You may also substitute vegetable broth)
  • 2 large carrots, scrubbed and diced
  • 4 cloves garlic, minced
  • 1 tsp. ground ginger
  • 2 tsp. turmeric
  • 2 tsp. cumin
  • 2 cinnamon sticks
  • 1/2 tsp. cloves
  • 1 tsp. cayenne (optional, or to taste)
  • 1 tsp. sea salt (to taste)
  • 26oz. box or jar of diced tomatoes (or look for BPA-free cans)
  • Cauliflower rice (2 bags frozen riced cauliflower or 1 large head fresh cauliflower, riced)
  • Cilantro, to garnish
  • Full-fat coconut cream to drizzle on top, optional
  • Diced avocado for the top, optional

see the recipe

 

 

 

Day 4 Meal Plan

Breakfast

Baked Egg in Avocado

avocado egg meal

This dish is fun to make, and to eat! Baked egg in avocado provides your body with tonnes of satiating fats, vitamins, and minerals. You can top it with any of your favorites, we like some crumbled bacon, feta, and fresh chives.

Grocery List

  • 2 ripe avocados
  • 4 pastured eggs
  • Sea salt and ground pepper
  • Drizzled olive oil (optional)
  • Garnish with crumbled natural beef bacon, organic feta cheese, chopped walnuts, salsa, cayenne pepper, fresh chives or cilantro, turmeric powder, sauerkraut, etc.

see the recipe

 

 

 

Lunch

Creamy Citrus Salad

citrus salad recipe

It might sound like an odd combination, but avocado and grapefruit are a match made in heaven. This salad is especially delicious when the weather outside is hot!

Grocery List

  • 1 bag mixed greens
  • 1 bag spinach
  • 2 avocados, cubed
  • 1 grapefruit, cut into segments
  • 1 onion, thinly sliced
  • 3 carrots, sliced with a veggie peeler
  • 1 cucumber, quartered
  • Equals part extra virgin olive oil and balsamic vinegar
  • Sea salt to taste

see the recipe

 

 

 

Dinner

Liver in Caramelized Onions

 

Liver in Caramelized Onions recipe

Liver is one of the most nutritionally dense foods on the planet, but many people stray away from buying it because they don’t know how to cook it. By using onions and plenty of spices, the powerful flavor of the liver becomes very tasty and almost sweet. Enjoy!

Grocery List

  • 1 lb. grass-fed beef liver
  • 1/4 cup olive oil
  • 3-4 cloves garlic, minced
  • 1 tsp. rosemary
  • 1 tsp. sage
  • 1 tsp. thyme
  • 1 tsp. oregano
  • 1 tsp. sea salt (or to taste)
  • 1 large onion, thinly sliced

see the recipe

 

 

 

Day 5 Meal Plan

Breakfast

Veggie Frittata 

Veggie Frittata meal

Getting in this many veggies at breakfast is a definite win! Paired with eggs and optionally beef and feta, this vegetable frittata is nourishing and oh so delicious.

Grocery List

  • 5 pastured eggs
  • 2 Tbsp. coconut oil
  • 1⁄4 cup chopped chives
  • 1⁄2 cup chopped beet greens (or your favorite leafy green)
  • 1⁄2 cup small cubes of cooked grass-fed beef (optional)
  • 1⁄4 cup goat cheese or feta cheese crumbles (optional)
  • Sea salt
  • Freshly ground black pepper

see the recipe

 

 

 

Lunch

Wild Salmon Cakes

Wild Salmon Cakes recipe

This recipe is great especially if you're all out of meat in the fridge! By keeping a few cans of wild sockeye salmon in your pantry, you can easily whip up these tasty salmon cakes in minutes!

Grocery List

  • 1 can sockeye salmon (with bones and skin)
  • 1 onion, diced
  • 1 Tbsp. fresh garlic
  • 2 Tbsp. capers
  • 1 stalk celery, diced
  • 3-4 Tbsp. grass-fed gelatin
  • 1 Tbsp. turmeric
  • 1 tsp. sea salt
  • Organic coconut oil

see the recipe

 

 

 

Dinner

Simple Spiced Pumpkin Soup

spiced pumpkin soup recipe image

This warming soup is great after a long day, especially if it’s a little chily outside. If pumpkin is in season, you can also steam pumpkin and then pureée it with a hand blender instead of using canned pureé. This recipe can also be tweaked to feature any of your favorite root vegetable(s).

Grocery List

  • 2 yellow onions, finely diced
  • 1 can organic pumpkin purée
  • 1 can full-fat coconut milk
  • Coconut oil or butter
  • Cinnamon
  • Nutmeg, freshly ground
  • Filtered water or organic stock (optional)
  • Coconut flakes (optional- garnish)

 

see the recipe

 

 

 

Day 6 Meal Plan

Breakfast

Coconut Chia Seed Pudding

coconut chia seed pudding recipe image

Coconut chia seed pudding can be prepared the night before and left in the fridge, making it the perfect breakfast before a busy day! Whether you’re heading out the door or plan on spending your Saturday morning lazing around, it’s nice to have a ready-made, delicious and nutritious breakfast waiting for you!

Grocery List

  • 1/4 cup chia seeds
  • 1/2 a can full-fat, organic coconut milk
  • 1 tsp. vanilla extract
  • Pinch of sea salt
  • 2 Tbsp. cacao nibs (optional)
  • Optional toppings: walnuts and/or fresh or frozen berries

see the recipe

 

 

 

Lunch

Chicken, Sweet Potato, and Kale Soup

chicken sweet potato kale soup recipe

The combination of chicken, sweet potato, and kale make this soup perfectly balanced and very satisfying. Having bone broth as the base makes this soup extra nutritionally dense! You can swap in or add any other green and could use beef or lamb instead of chicken to switch things up.

Grocery List

  • 2 lbs. cooked and shredded pastured, organic chicken
  • 2-3 peeled and cubed sweet potatoes
  • 1 large bunch kale, cleaned and ripped into pieces
  • 3-4 cloves garlic, diced
  • 1 large onion, diced
  • 2-3 stalks celery, diced
  • 1 can full-fat, organic coconut milk
  • 6 cups organic chicken or vegetable broth (homemade is best)
  • 1 Tbsp. sea salt
  • Solid fat for sautéing (coconut oil, grass-fed tallow, etc.)

see the recipe

 

 

 

Dinner

Rosemary Lamb Chopsrosemary lamb chop recipe image

A delicious lamb dinner is a favorite in our household. This recipe is fool-proof! We like to pair it with sweet potato wedges and some oven-roasted broccoli.

Grocery List

  • 2 meaty lamb chops
  • 6 whole garlic cloves
  • 3 tablespoons extra virgin olive oil
  • ¼ cup coarsely chopped fresh rosemary, plus 2 sprigs for garnish
  • Sea salt
  • Freshly ground black pepper

see the recipe

 

 

 

Day 7 Meal Plan

Breakfast

Cheesecake Pancakes

cheesecake pancakes meal plan image

Healthy pancakes?! You betcha. These cream cheese filled pancakes tastes just like cheesecake, and are a great way to spend your Sunday morning. All the flavor without any of the nasty ingredients! Win-win.

 

Grocery List

  • 2 Large Brown Eggs
  • 4 oz Horizon Cream Cheese
  • 1 tsp. Stevita Stevia
  • 1/2 tsp. cinnamon
  • 1 tbsp ground flax seed
  • 1 dash salt
  • 1 square inch of butter 1/3″ high

see the recipe

 

 

 

Lunch

Rosemary Onion Bison Burgers

bison burger recipe

This bison burger can be made using any of your favourite ground-meat. Chicken burgers, beef burgers, turkey burgers… the possibilities are endless! 

Grocery List

  • 1 lb. grass-fed bison
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 2 tbs grass-fed collagen powder
  • 2 tbs grass-fed gelatin powder
  • 1 tsp rosemary
  • 1 tsp sage
  • 1 tsp thyme
  • 1 tsp turmeric
  • Coconut oil for frying
  • Sea salt and freshly ground pepper to taste

see the recipe

 

 

 

Dinner

Carrot, Ginger, Apple Soup

Finishing off the week with a simple soup that packs a flavourful punch. This trio is a winner, and becomes oh-so-creamy thanks to the coconut cream.

Grocery List

  • 1 lb. carrots, roughly chopped
  • 1 can full-fat coconut milk
  • 1 large onion, diced
  • 1 apple, chopped
  • 3-4 cloves garlic, minced
  • 3-4 Tbsp. ground or freshly grated ginger
  • Cooking fat
  • Sea salt
  • Freshly ground pepper

see the recipe

 

 

 

Clean Eating Week: Wrap Up

Take the time at the end of the week to reflect on the past seven days. How do you feel? Nourishing yourself with clean foods is an integral part of a healthy lifestyle, and can help propel you towards making other good decisions regarding your health.

By cleaning up your diet, you are no longer ingesting harmful toxins via your food source. This should be combined with a mindful attitude towards other toxins like those in your beauty care/ body care products, and the products you use in your home. To learn more about how to clean up your lifestyle as a whole, and how to safely and effectively detox, you can visit my YouTube channel as well a DrPompa.com. Take charge of your health today to protect your health and boost your longevity!