Clean Eating & A Sample Meal Plan...

Clean Eating What is it?


Clean eating is more than just a trend — it’s a way to help prevent illness and improve your quality of life.
Here are four benefits of eating clean:


1. Prevent Illness and Cancer. What you may not know is that most packaged foods are packed with carcinogens and artificial dyes that could jeopardize your health and well being. Instead, take an active role in preserving your health and switch to the clean eating way of life!


2. Eat clean for weight loss. Eliminating junk food and refined sugar from your diet means that it’s easier to maintain or lose weight. Also, good foods help keep you fuller for longer, and the longer you go without junk food, the less likely you will to be to crave them. Getting to a healthy weight also reduces the risk of getting certain diseases.


3. Eating a variety of different whole foods gives you more nutrients in your diet. When all you eat is whole, good foods, you’re more likely to reach your goals for eating vitamins and minerals! Eating clean helps you get more essential nutrients and micro-nutrients, which help lower cholesterol and regulate blood sugar levels.


4. Cutting out artificial ingredients improves cell function. Your energy levels will improve thanks to the fact that you’re feeding your body good, whole food. Your mitochondria will thank you!


In essence, clean eating is a way of eating that emphasizes eating whole foods and more fruits and veggies than there are stars in the sky. It also aims to cleanse your body of the ugly artificial ingredients and toxins found in fast food, soda, and all the unhealthy junk that has become a staple of the modern diet.
Clean eating is not about calorie counting, it’s about eating intuitively and fueling your body with good foods in order to promote health, weight loss, and the end of illness.

Rules of Clean Eating

The Basic Principles of Eating Clean

Eating clean involves not only choosing the right foods to eat but also avoiding all of the junk foods and processed foods that are so readily available. The keys to good health and proper nutrition are in the following principles:

• Eat whole foods: Whole foods are foods that haven’t been tampered with, in the lab or the manufacturing plant. The foods you eat on this plan are straight from the farm: whole fruits and vegetables, whole grains, grass-fed and free-range meats, low fat dairy products, unsalted nuts, and seeds.
• Avoid processed foods: Processed foods are any food that has a label. A label means that more than one ingredient was used to make that food. You don’t have to eliminate all processed foods (like whole grain pasta or natural cheeses), but if you can’t pronounce an ingredient on a label, don’t put that food in your shopping basket.
• Eliminate refined sugar. Refined sugar provides nothing but calories. Other sweeteners can be used, but with all the good foods you add to your diet, refined sugar really has very little place in the eating clean plan.
• Eat five or six small meals a day. By eating smaller meals throughout the day you can help rev up your metabolism and reduce the chance that you’ll eat some Funyuns rather than that whole grain cracker with nut butter and strawberries. You never get so hungry on this plan that you’ll feel deprived or feel the need to cheat.
• Cook your own meals. Instead of buying meals in a box, cook meals from scratch. That’s not as hard as it sounds! Clean, whole foods need little preparation beyond chopping and sautéing to make satisfying, delicious meals your family will love.
• Combine protein with carbs. When you do snack or eat a meal, make sure that meal is balanced. For the most satisfaction from your diet, and so you’ll be less tempted to eat junk food, combine protein with carbs or carbs and fat. This simple act will fuel your body and quash hunger pangs.

How Whole Foods and Eating Clean Help You Stay Healthy

What you eat really does have an effect on how you feel. Eating whole foods and avoiding junk food — a clean eating lifestyle — can keep you healthy or help you regain your health if you haven't been well. Follow these precepts and you will have a better chance at living an active life:

• It’s easier to maintain a healthy weight, which reduces the risk of several diseases.
• Eating a good variety of foods ensures you get adequate amounts of most essential nutrients.
• Relying on whole foods is the best way to get a good combination of micronutrients.
• Whole foods keep you satisfied longer so you’re less tempted by junk foods.
• Foods high in micronutrients can help reduce cholesterol levels and regulate blood sugar.
• There are some nutrients we haven’t yet identified that are present in whole foods but not in supplements.
• Whole foods help keep your digestive system regular.
• Eating a healthy diet makes you stronger so you can stay more active.
• Avoiding artificial ingredients keeps your cells strong so your body systems work efficiently.
• If you feel good, you’re more likely to take care of yourself in other ways.

A Sample Meal Plan

With this plan, you will be eating 6 meals a day. Make sure to try and eat every 2-3 hours to keep your metabolism on fire!  Try to get in 30 minutes of exercise for at least 5 of the days each week during the plan!  If you want to do more, go right ahead!

Also, don’t forget to drink lots of water all day,  every day and take a multivitamin as well!

Here it is!!!!

Food Guide

Color Key

Protein- Blue

Carbs- Orange

Fruit- Purple

Veggies-Green

Fats- Red

Portion Sizes

Protein 4 to 8 ounces

Carbs- 1/4 to 1/3 cup

Fruit- ¼ cup or a small piece of fruit

Veggies – ½ to 1 cup- you can pretty much eat a good amount of veggies.

Fats- 1Tablespoon

Note: If there is an item on the plan that you do not like, simply replace it with another item of the same color! With the protein shakes...use either water or one of the approved dairy items for example almond milk unsweetened.

Day one

Meal One

Greek Yogurt

Raisins

Kashi Cereal

Meal Two

Protein shake (made without fruit)

Made with fruit - half blue/half purple

Meal Three

Grilled Chicken

Steamed Broccoli

Sweet Potato

Coconut Oil

Meal four

Protein shake (made without fruit)

or Made with fruit - half blue/half purple

Meal Five

Tilapia

Asparagus

Walnut oil

Meal Six

Egg whites

Green Peppers

Day 2

Meal One

Protein shake (made without fruit)

or Made with fruit - half blue/half purple

Meal Two

scrambled egg whites

Diced Onions and peppers

Ezekial Toast

berries

Meal Three

Ground Turkey

Green beans

Brown rice

Meal Four

Grilled Chicken

Spinach side salad

Vinaigrette

Meal Five

Protein shake

almonds

Meal Six

Egg whites

Green Peppers

Day 3

Meal One

Oatmeal

Hard Boiled Eggs

Berries

Meal Two

Protein shake (made without fruit)

or Made with fruit - half blue/half purple

Meal Three

Lean Ground Beef

Diced Peppers

Sweet Potato

Meal Four

Protein shake (made without fruit)

or Made with fruit - half blue/half purple

Meal Five

Shredded Chicken

Lettuce Wrap

Italian Dressing

Meal Six

Low-fat Cottage Cheese, or a few sticks of string cheese

Day 4

Meal One

Whole Wheat Wrap

Scrambled Egg Whites

Banana

Meal Two

Protein shake (made without fruit)

or Made with strawberries

Meal Three

Flank Steak

Sliced Cucumber

Sweet Potato

Meal Four

Protein shake (made without fruit)

Made with fruit - half blue/half purple

Meal Five

Lean Ground Turkey

Side salad

Vinaigrette Dressing

Meal Six

Greek Yogurt

Almonds

Day 5

Meal One

Ezekiel Toast

Egg Whites

Onions & Peppers

Berries

Meal Two

Protein shake (made without fruit)

or Made with Banana

Coconut Oil

Meal Three

Grilled Chicken

Brussel Sprouts

Sweet Potato

Meal Four

Protein shake (made without fruit)

Made with fruit - half blue/half purple

Meal Five

Tuna

Lettuce (use it as a wrap)

Flax oil or italian dressing or Vinaigrette

Meal Six

Cottage Cheese

Day 6

Meal One

Oats

Greek Yogurt

Berries

Almond Butter

Meal Two

Protein shake (made without fruit)

or Made with strawberries

Meal Three

Tilapia

Asparagus

Quinoa

Meal Four

Lean Ground Beef

Peppers and Onions

Black Beans

Meal Five

Protein shake (made without fruit)

or Made with fruit - half blue/half purple

Coconut Oil

Meal Six

Scrambled Egg Whites

Day 7

Meal One

Protein shake (made without fruit)

or Made with strawberries

Meal Two

Oats

Hard Boiled Egg Whites

Raisins (for the oats)

Natural Peanut Butter

Meal Three

Turkey Burger

Spinach

Whole Wheat Wrap

Meal Four

Baked Salmon

Roasted Asparagus

Meal Five

One FREE MEAL!! DONT go over board...but reward

yourself for staying on track with one cheat meal or if you

rather not...just pick any meal from the previous days!

Meal Six

Protein shake (made without fruit)

or Made with fruit

Mix and match the meals you can use the same ones over and over or here are some ideas or other Proteins, Carbs, Veggies and Fats you can pick as well. As you will see with this list there is PLENTY to eat!! You wont be starving!! LOL :-)

Lean Proteins – Make sure to try to avoid pre-packaged meats like lunch meats!

flounder

cod

halibut

mahi mahi

red snapper

ahi tuna Limit, high in mercury

swordfish Limit, high in mercury

tilapia

egg whites

chicken breast

extra lean ground turkey

london broil

top round

turkey

pork chops

tofu

tempeh

shellfish

scallops

Dairy is under your proteins

Unsweetened almond Milk

Unsweetened rice milk

Greek Yogurt

Cottage Cheese

Carbs

barley- 3/4 cup

Cream of Wheat/Rice or Rye-1 serving

Ezekial bread-1 slice

lentils – 3/4 cup

oats – 1 serving

whole wheat pasta– 1 cup

potato (white, only occasionally)– 5 oz

brown rice – 3/4 cup

rice cakes – 2

Sweet Potato– 4-6 oz

Pinto Beans – 3/4 cup

Chickpea – 3/4 cup

Kidney Beans – 3/4 cup

White Beans – 3/4 cup

Navy– 3/4 cup

Black Beans- 3/4 cup

Quinoa – 1/4 cup cooked

Couscous– 1/4 cup cooked

Flours: if you have to use them...but youre avoiding fried foods so you may not need any. Unless you are baking.

spelt flour

wheat flour

oat flour

chickpea flour

rice flour

quinoa flour

Vegetables

Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.

broccoli

cauliflower

artichoke

kale

collard greens

spinach

arugula

beet greens

chard

turnip greens

endive

lettuce

mustard greens

watercress

garlic chives

Cabbage

leeks

brussels sprouts

capers

Kohlrabi

celery

rhubarb

lemon grass

asparagus

bamboo shoots

ginger

taro

alfalfa

carrots

parsnips

beets

radishes

rutabagas

turnips

onions

shallots

garlic

green beans

lentils

snow peas

soybean

Fruits used as vegetables:

tomatoes

cucumbers

squash

zucchini

pumpkins

peppers

eggplant

tomatillos

okra

avocado

Fruits

It’s best to try to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.

Melons

honeydew

cantaloupe

winter-melon

apple

papaya

pear

raspberry

blackberry

blueberry

cherry

mango

guava

orange

passion-fruit

strawberry

tangerine

tomato

grapefruit

Sweet (more calorie & nutrient dense)

These are to be used before a workout because they are more insulin-responsive.

banana

date

fig

persimmon

FATS

Use sparingly only 1tbsp

sunflower oil

coconut oil

walnut oil

avocado oil

olive oil

grapeseed oil

pumpkin seed oil

Fatty proteins

Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size. Typically get a half serving.

avocado

coconut

walnut

cashews

almonds

seeds

all natural peanut butter

salmon

sea bass

mackerel Limit, high in mercury

bluefish

trout

mussels

bluefin tuna

Sweeteners (If you must have any)

sugar free maple syrup use sparingly

coconut sugar

applesauce (no sugar added)

birch sugar Ideal(xylitol)

Stevia in the Raw or Truvia

Condiments

Sauerkraut

Kim Chee

Tempeh

Apple Cider Vinegar

Balsamic or Raspberry Vinaigrette

Champagne Vinegar

Red Wine Vinegar

White Vinegar

Rice Vinegar

Ketchup Heinz Reduced Sugar or Wholefoods Organic

Reduced Sodium Soy Sauce

Reduced sodium Teriyaki sauce

Salsa or Fresh Pico de gallo Tomatillo or Regular

Hot sauce or Chalula

Steak sauce (low sugar)

Chili Paste

Herb Pastes ginger, garlic, cilantro, etc

Tomato paste

Tomato sauce

Mustard Yellow or dijon

Broth Low sodium fat free beef, vegetable, and chicken

Worcestershire Sauce no high fructose corn syrup

Fat free cooking spray

MISC

Salt

Nutritional Yeast

Dry Herbs

Spices

Coffee

Tea

Vanilla and Almond extract

Mix and match...find new recipes...most of this stuff you already may have in your home...But if its NOT on here and you’re not sure...ask before you eat it!!

GOOD LUCK!