14 Day Healthy Diet Plan!
3.6 (5 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
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14 Day Healthy Diet Plan!

Learn how to eat healthy without sacrificing flavor. Get Lean and Clean in 14 days!
3.6 (5 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
93 students enrolled
Created by Chef Linda Burns
Last updated 9/2015
English
Current price: $10 Original price: $20 Discount: 50% off
4 days left at this price!
30-Day Money-Back Guarantee
Includes:
  • 5 hours on-demand video
  • 6 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • 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!
View Curriculum
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.
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
Who 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
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Curriculum For This Course
90 Lectures
05:13:30
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Start Here
13 Lectures 36:13

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

Preview 00:46

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

Outline
1 page

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

Preview 04:19

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

Preview 02:41

Water, Water, Water

- This lecture will explain the importance of good hydration.

Preview 02:08

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

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

Preview 00:49

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.

Carbohydrates
02:44

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

Proteins
02:37

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

Fats
02:29

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

Vitamins
06:07

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

Minerals
04:46

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

Superfoods
03:58

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.

Antioxidants
02:49
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Pre-game
9 Lectures 16:27

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

Start with an elimination diet
01:35

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

How to shop
01:20

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

How to read nutrition labels
02:18

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

Adjusting recipes for clean eating
02:10

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.

Whole food supplements
02:02

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.

Just breathe
01:17

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

Sleep and proper rest
01:19

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.

Adding exercise to your daily routine
03:03

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

Food and your sex life
01:23
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Journal
1 Lecture 00:00

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

Personal Journal
1 page
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Meal Plans
2 Lectures 07:01

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.

Meal Plans
02:11

Kitchen equipment you should have to make a variety of meals
04:50
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Shopping List
1 Lecture 00:00

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.

Shopping List
4 pages
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Let's begin
14 Lectures 09:53
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
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Recipes
1 Lecture 00:00

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.

Recipes
1 page
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Juices and Smoothies Recipe Demonstration Videos
9 Lectures 24:44

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

Vegetarian, Gluten Free

Blueberry Almond Smoothie Demo Video
01:57

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

Vegan, Vegetarian, Gluten Free

Chocolate Mocha Peanut Butter Smoothie
01:37

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

Vegan, Vegetarian, Gluten Free

Coconut Green Smoothie Demo Video
03:53

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

Vegan, Vegetarian, Gluten Free

Green Juice Demo Video
02:37

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

Gym Juice Demo Video
03:15

A delicious Vitamin C smoothie and tastes like a creamsicle.

Vegetarian, Gluten Free

Orange and Cream Smoothie
02:46

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

Vegan, Vegetarian, Gluten Free

Red Berry Smoothie
01:59

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

Simple Smoothie
03:08

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

Vegan, Vegetarian, Gluten Free

The Go-To Smoothie
03:32
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Beverage Recipe Demonstration Videos
2 Lectures 07:11

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

Vegan, Vegetarian, Gluten Free

Coconut Hot Cocoa
02:15

Light, fresh and refreshing. A perfect beverage!

Vegan, Vegetarian, Gluten Free

Mixed Berry Lemonade
04:56
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Soups and Sauces Recipe Demonstration Videos
10 Lectures 54:00

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

Asparagus Soup
06:27

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

Butternut Squash Soup
10:08

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

Vegan, Vegetarian, Gluten Free

Carrot Coconut Ginger Soup
03:34

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

Clean BBQ Sauce
03:18

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

Vegan, Vegetarian, Gluten Free

Gazpacho
11:05

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

Vegan, Vegetarian, Gluten Free

Pineapple Salsa
03:16

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!

Red Pepper Puree
03:29

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!

Strawberry Chia Jam
04:01

A delicious soup, full of flavor!

Vegan, Vegetarian, Gluten Free

Broccoli Soup
06:36

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

Vegan, Vegetarian, Gluten Free

Vegetable Stock
02:06
5 More Sections
About the Instructor
Chef Linda Burns
3.6 Average rating
5 Reviews
93 Students
1 Course
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!