14 Day Healthy Diet Plan!

Learn how to eat healthy without sacrificing flavor. Get Lean and Clean in 14 days!
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  • Lectures 90
  • Length 5 hours
  • Skill Level Beginner Level
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
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About This Course

Published 9/2015 English

Course Description

Eat Clean - Stay Lean!

In this course you will learn:

  • What clean eating is and the real nutrition behind it
  • How to eat to feel your best and have the most energy
  • How to shop, super-foods, antioxidants and what to stock in your fridge and pantry
  • A 14 day meal plan and menus to get you started. I've included a meal plan for vegetarians and vegans as well
  • 14 day journal
  • Daily motivational videos to guide and encourage you along the way!
  • 100 recipes with nutritional information
  • 50 recipe demonstration videos
  • There is a FAQ section, and as a bonus
  • 10 habits and tips for a healthy life

What are the requirements?

  • All the materials required are provided throughout the course, including a meal plan, recipes, nutritional analysis, and shopping list. To make the preparation of many of the recipes easier, we recommend you invest in a blender, juicer and a food processor.
  • Chef Linda is a Nutrition Coach and Professional Chef, not a doctor. The data, lectures and recipes are a compilation of extensive research and her 25 years in the food industry.

What am I going to get from this course?

  • Start living a clean eating lifestyle
  • Create delicious and nutritious meals
  • Understand how nutrition affects our whole wellbeing
  • Break bad eating habits and get rid of cravings
  • Shop and stock your kitchen with the right foods
  • Maintain a healthy weight
  • Prepare meals for specific diets - from meat/fish eaters to dairy free, gluten free, sugar free, vegetarian, vegan, low carb and more!

What is the target audience?

  • This Clean Eating course is designed for anyone looking to change their health and well-being through nutrition. You can change your weight, health and overall energy level. All you need is determination, an open mind and the desire to succeed
  • We recommend you consult a doctor with specific medical questions

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Start Here
00:46

Welcome to Lean and Clean in 14! This lecture will introduce you to the course and how we can connect.

1 page

This lecture is an outline of all the topics we will cover in this course.

04:19

What is Clean Eating? In this section we will define clean eating and the real nutrition behind it.

02:41

In this lecture you will learn why clean eating is beneficial to your overall health, and the importance of macronutrients and micronutrients to the body

02:08

Water, Water, Water

- This lecture will explain the importance of good hydration.

00:49

Why do we need a variety of foods to be healthy?

This lecture will summarize the value of balanced nutrition in your life.

02:44

This lecture will explain the importance of carbohydrates as the major energy source in our diets as well as recommended quality carbohydrates to include in your diet.

02:37

In this lecture, you will discover the role quality proteins have in nutrition as well as sources of quality proteins.

02:29

In this lecture, you will learn the role of fats and essential fatty acids (EFA's) and how valuable they are to good health.

06:07

In this lecture, we discuss the important vitamins we need for good health, their functions and sources.

04:46

In this lecture, we discuss the macro and micro minerals we need for good health, their functions and sources.

03:58

Let's uncover the mystery behind super-foods, their benefits as well as sources of these nutrient dense foods which keep your body strong.

02:49

In this lecture, you will learn the value of antioxidants and how they can prevent disease. I will also introduce you to great sources of antioxidants and how you can incorporate them in your daily meals.

Section 2: Pre-game
01:35

When we begin our 14 day meal plan, we will begin by eliminating foods that have a negative effect on our bodies and replace them with clean foods

01:20

What we should shop for and how to choose the right ingredients

02:18

This lecture will explain in detail how to understand and read nutrition labels

02:10

This lecture will show you an easy way to turn our favorite recipes into clean recipes

02:02

This lecture will guide you on how to choose the type of supplements for a clean eating lifestyle as well as some that we recommend.

01:17

This lecture discusses the importance of deep breathing, relaxation and mediation to digestion as well as your overall health. I have included some great breathing exercises for you.

01:19

This lecture reveals how what we eat affects our sleep patterns, our weight and metabolism.

03:03

In this lecture, you will learn the benefits of daily exercise as part of a clean eating lifestyle and how it affects, weight, prevents disease and improves overall health.

01:23

This lecture reveals how what we eat affect our sex life and what we can do to improve our performance and pleasure.

Section 3: Journal
1 page

Use a daily journal to document how you feel and the changes you are experiencing in your body as you go through this transformation.

Section 4: Meal Plans
02:11

I have provide 14 days of meal plans for meat/seafood eaters, vegetarians and for vegans as well. Choose the plan that most fits your lifestyle.

Kitchen equipment you should have to make a variety of meals
04:50
Section 5: Shopping List
4 pages

This spreadsheet is a comprehensive list of all items included in the meal plans, as well as some other clean eating items you may want to stock in your kitchen. Use this as a guide to help you prepare for each week.

Section 6: Let's begin
Daily Motivation Day 1
01:16
Daily Motivation Day 2
00:44
Daily Motivation Day 3
00:38
Daily Motivation Day 4
00:47
Daily Motivation Day 5
00:43
Daily Motivation Day 6
00:39
Daily Motivation Day 7
00:41
Daily Motivation Day 8
00:34
Daily Motivation Day 9
00:29
Daily Motivation Day 10
00:32
Daily Motivation Day 11
00:44
Daily Motivation Day 12
00:43
Daily Motivation Day 13
00:38
Daily Motivation Day 14
00:45
Section 7: Recipes
1 page

There are 100 recipes for you to use and experiment with. There is a variety of beverages, breakfast, lunch, dinner and dessert/snack options for you to choose from.

Section 8: Juices and Smoothies Recipe Demonstration Videos
01:57

A delicious and nutritious smoothie you can enjoy any time of day!

Vegetarian, Gluten Free

01:37

A great smoothie that is a healthy way to enjoy all those flavors we crave!

Vegan, Vegetarian, Gluten Free

03:53

The benefits of a green drink with the decadence of the smooth coconut - I know you'll enjoy this one!

Vegan, Vegetarian, Gluten Free

02:37

A great way to start your day - loaded with vitamins and minerals!

Vegan, Vegetarian, Gluten Free

03:15

A great drink to have when you're day is full of activities. I love to drink this just before going to the gym (or I pack it in my gym bag)

Vegan, Vegetarian, Gluten Free

02:46

A delicious Vitamin C smoothie and tastes like a creamsicle.

Vegetarian, Gluten Free

01:59

I love the natural sweetness of the berries in this fantastic morning shake!

Vegan, Vegetarian, Gluten Free

03:08

A quick and easy 4 ingredient smoothie that gives you all the nutrients you need to start your day. (also awesome as an afternoon snack!)

Vegan, Vegetarian, Gluten Free

03:32

Easy to prepare and great health benefits. Fills you up too!

Vegan, Vegetarian, Gluten Free

Section 9: Beverage Recipe Demonstration Videos
02:15

This warm and creamy drink will keep you cozy and happy!

Vegan, Vegetarian, Gluten Free

04:56

Light, fresh and refreshing. A perfect beverage!

Vegan, Vegetarian, Gluten Free

Section 10: Soups and Sauces Recipe Demonstration Videos
06:27

A very simple soup to make and it's bursting with flavor! Great for lunch or as a first course at dinner. Your friends will be impressed!

Vegan, Vegetarian, Gluten Free

10:08

Easy to make and freezes very well. The bright color will make you smile with every spoonful!

03:34

Super easy to prepare and so many benefits - you'll be glad you tried it!

Vegan, Vegetarian, Gluten Free

03:18

Why not clean up your BBQ sauce? This one pot BBQ sauce can be used in so many dishes - I always keep a jar in the fridge!

Vegan, Vegetarian, Gluten Free

11:05

Light and refreshing. If you find great tomatoes - there is no better way to enjoy them!

Vegan, Vegetarian, Gluten Free

03:16

Sweet and spicy and a great topper to fish, chicken and seitan!

Vegan, Vegetarian, Gluten Free

03:29

My favorite sauce to make! I use it on everything. You will be amazed at how simple it is to do and the flavor is smooth and delicious!

04:01

Jam makes everyone happy! In under 30 minutes you can create a homemade jam to use on crepes, pancakes, toast. Also makes a great holiday gift!

06:36

A delicious soup, full of flavor!

Vegan, Vegetarian, Gluten Free

02:06

Super easy to make and use in all your soups and sauces. Great just to drink as well!

Vegan, Vegetarian, Gluten Free

Section 11: Salads and Side Dishes Demonstration Videos
03:32

The perfect crispy snack to manage your french fry craving!

Vegan, Vegetarian, Gluten Free

04:17

A "Clean" twist on this classic salad - I know you'll love it!

Gluten Free

(Vegetarian without the chicken)

03:14

A great salad as is or in a wrap! One of my all-time favorites. The vegetarian version is awesome too!

Vegetarian, Gluten Free

05:42

A bright, fresh salad to accompany any meal. Perfect as a snack too!

Vegan, Vegetarian, Gluten Free

04:35

Bursting with flavor, this easy dish to prepare is a great side to any protein!

Vegan, Vegetarian, Gluten Free

02:05

Love this dish - the textures and flavors make it great!

Vegetarian, Gluten Free

Section 12: Entree Items for Lunch and Dinner Demonstration Videos
04:12

Who needs steak? This dish is filling and flavorful and is sure to impress!

Vegan, Vegetarian, Gluten Free

06:41

Slow cooker lentils and one pot curry make this a wonderful hearty meal!

Vegan, Vegetarian, Gluten Free

09:58

This forbidden rice will introduce you to why black rice is called "forbidden". It's so good, you'll never want to go back to brown rice!

Vegan, Vegetarian, Gluten Free

05:37

Perfect balance of carbohydrates, proteins and veggies! Great for lunch or dinner!

12:08

These little cups go a long way....great bursting flavors and fun to assemble!

Gluten Free

06:45

A better taco - easy to make and delicious!

Gluten Free

04:23

The best way to make eggs! One pan, lots of veggies and serves 8!

Vegetarian, Gluten Free

07:46

Omega-3 heaven! You'll love this dish!

Gluten Free

07:54

Kabobs are fun to eat - and these are fantastic! Put them on the BBQ list!

Gluten Free

06:14

Grilled vegetables topped with a perfect poached egg. One of my favorite creations. The sauce made by the egg yolk combined with the red pepper puree is silky and yummy!

Vegetarian, Gluten Free

08:10

Great for the grill and for a party! These sweet bites are sure to please!

Gluten Free

04:57

Cilantro pesto makes this fish burst with flavor! Simple to make too!

Gluten Free, Pesto is Vegan and Vegetarian

05:24

An easy dish, sure to please everyone!

Vegan, Vegetarian

Section 13: Snacks and Dessert Demonstration Videos
04:06

The perfect dip, snack, spread - you name it! Freezes well too!

Vegan, Vegetarian, Gluten Free

04:24

Fresh, sweet and great textures with flax and chia seeds!

Vegetarian, Gluten Free

03:50

Have fun trying different spices on your pineapple - surprisingly special, each is so different! Or just straight up grill them - the caramelization is amazing!

Vegan, Vegetarian, Gluten Free

03:59

Gotta have a cookie! These are the perfect snack or breakfast cookie!

Vegan, Vegetarian

04:48

You'll never buy store bought again! Wow!

Vegan, Vegetarian, Gluten Free

05:37

Oatmeal in a cookie - healthy and yummy and Oh-Yes!

Vegan, Vegetarian

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Instructor Biography

Chef Linda Burns, Professional Chef/Nutrition Coach

I'm excited about the opportunity to be an Instructor for Udemy! I've worked as a professional chef for over 20 years and I want to help people learn how to make delicious, healthy meals in their homes.

My personal website is an active blog complete with recipes, a free eBook and fun foodie quizzes and polls. I invite you to visit and share your experiences. Please view my linkedin profile for more detailed information about my experience, education and background.

As a lifelong learner, I am always seeking out new recipes and flavor combinations to enhance the learning experience of my students. Having fun in the kitchen while learning to eat healthy is my goal for all of you!



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