Eating clean can sometimes be a chore as it is confusing. When you are only used to the endless, processed foods at the supermarket, sometimes you must question, so what is “clean” anyway?
First of all, clean eating is not a diet-it’s a lifestyle. You are either in it to change your ways or you shouldn’t do it at all. I believe everyone has their own personal idea of what’s considered “clean eating,” especially since there is NO clear definition of what “clean” is. However, I would have to imagine that everyone would agree to some extent that the general definition would be: the elimination of processed, extra additives, chemicals, and refined foods in one’s daily diet. Instead, you are choosing to eat foods in their simplest or “whole” state.
Some benefits to eating a clean diet are:
- Fat loss
- Increased energy and stamina
- Decreased health problems
- Better sleep
- Improved mental well-being
- Improved skin
- The list goes on!
The easiest way to start eating clean is to prepare your own meals at home. Yes, this means you have to start learning how to cook! This way, you know exactly what ingredients you are eating and the amount of calories you are consuming.
Confused about what to buy or what to eat? Included is a specific meal plan with specific foods for each day & meal. However, you may use the plan as a guide to making your own dishes-since this plan is not a “one size fits all.” Not everyone likes chicken. Not everyone eats meat. Not everyone likes fish. Etc, etc, etc.
The Grocery list
Here is a huge grocery list of clean eating foods. You do not-I repeat DO NOT- have to go out and buy every single item on this list. This is solely just to give you an idea of what is considered clean and for you to use as a guide for the future when you are grocery shopping.
Veggies:
- Cucumbers
- Squash
- Carrots
- Garlic
- Zucchini
- Okra
- Broccoli
- Bell Peppers
- Tomatoes
- Radishes
- Turnips
- Rutabagas
- Rhubarb
- Onions
- Sweet potato
- Pumpkin
- Avocado
- Eggplant
- Cauliflower
- Artichoke
- Kale
- Collard Greens
- Spinach
- Arugula
- Beet Greens
- Swiss Chard
- Turnip Greens
- Lettuce
- Cabbage
- Leek
- Brussels Sprouts
- Asparagus
- Celery
Fruits:
- Apple
- Banana
- Orange
- Strawberry
- Blueberry
- Grapefruit
- Dates
- Figs
- Blackberry
- Raspberry
- Tangerine
- Honeydew
- Cantaloupe
- Papaya
- Pear
- Cherry
- Mango
- Guava
- Tomato
Protein:
- Turkey or Pork tenderloin
- Salmon
- Cod
- Tilapia
- Tuna
- Lean Steak
- Skinless Chicken breasts
- Turkey bacon
- Extra Lean Ground turkey
- Tofu
- Hummus
- Tempeh
- Grouper
- Egg whites
- Turkey
- Pork Chops
- Scallops
- Shellfish
Flours
- Spelt flour
- Wheat flour
- Oat flour
- Almond flour
- Chickpea flour
- Rice flour
- Quinoa flour
Nuts/Seeds:
- Walnuts
- Cashews
- Almonds
- Sunflower seeds
- Pumpkin Seeds
- Peanut Butter (Natural)
- Almond Butter (Natural)
- Flax seed
- Macadamian Nut
- Hemp seeds
- Peanuts
- Pecans
- Sesame Seeds
- Pistachios
- Pine Nuts
Grains/legumes:
- Brown rice
- Oats
- Quinoa
- Lentils
- Whole wheat bread (love Ezekiel bread)
- Black beans, kidney beans, chickpeas, green peas, pinto beans, mung beans
- Whole wheat tortillas
- Whole Wheat English muffins
Dairy:
- Unsweetened Almond milk
- Unsweetened Rice Milk
- Unsweetened Coconut Milk
- Greek yogurt
- Cottage cheese
- String Cheese
- Goat Cheese
- Lowfat cheddar cheese
Condiments/Oils/Dressings/Extras:
- Raw maple syrup
- Raw Honey
- Stevia
- Olive oil
- Balsamic Vinaigrette (any vinaigrette really)
- Sunflower oil
- Coconut oil
- avocado oil
- olive oil
Drinks:
- Water
- Coffee (black)
- Protein shake
AVOID:
- No refined sugar
- No white sugar
- No white pasta
- No soda or juice
- No fast food
- No alcohol
- No cookies, donuts, or pastries
- No chips
The Plan
Day One
Meal #1:
- 1/2 grapefruit
- 1/2 cup oats
- 1 cup almond milk
Meal #2:
- 3 boiled eggs
- 1/4 cup almonds
Meal #3:
- Fresh Tuna Salad (see recipe)
- 2 slices Ezekiel bread
- 1 small apple
Meal #4:
- 10 multigrain crackers or pita chips
- 2 tbsp hummus dip
Meal #5:
- Grilled chicken salad: (1 chicken breast, 2 cups spinach leaves, 2 tbsp. lite balsamic vinaigrette, 1 boiled egg, chopped, 1 bacon strip, crumbled, 1/8 cup cheddar cheese)
Meal #6:
- 1 glass almond milk
Day Two
Meal #1:
- Turkey Sausage Breakfast Burrito (see recipe)
Meal #2:
- 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
- 8 oz water (or almond milk for a creamier taste)
Meal #3:
- 1 salmon filet, baked
- 1/2 cup couscous
- 1 medium sweet potato
Meal #4:
- 1/2 grapefruit
- 1 mozzarella string cheese stick
Meal #5:
- 5 oz. sirloin steak, grilled
- 1 cup broccoli
- 1 corn on the cob
Meal #6:
- 1 cup Greek yogurt
Day Three
Meal #1:
- 2 pieces turkey bacon
- 2 scrambled eggs
- 1/2 grapefruit
Meal #2:
- 1/2 wheat bagel
- 1 tbsp. peanut butter
- 1 boiled egg
Meal #3:
- Portobello Burger (see recipe)
- Sweet potato fries
Meal #4:
- 1 string Mozzarella cheese stick
- 1/2 cup almonds
Meal #5:
- 1 pork chop, baked
- 1/2 cup brown rice
- 1 cup steamed edemame
Meal #6:
- 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
- 8 oz water (or almond milk for a creamier taste)
Day Four
Meal #1:
- Peanut Butter Banana Smoothie: (2 tbsp. peanut butter, 1 banana, 1 cup almond milk, Stevia ice)
Meal #2:
- 1 cup Greek yogurt
- 1/2 cup blueberries
Meal #3:
- Healthier Herbed Chicken Nuggets (see recipe)
- Annie's Ketchup
Meal #4:
- 2 tbsp. hummus
- 10 whole grain crackers
Meal #5:
- 1 tilapia filet, baked
- 1/2 cup couscous
- 1 cup steamed green beans
Meal #6:
- 1 glass almond milk
Day Five
Meal #1:
- Peach Cobbler Protein Smoothie (see recipe)
Meal #2:
- 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
- 8 oz water (or almond milk for a creamier taste)
Meal #3:
- Roast Beef & Cheese Wrap: (3 oz deli roast beef, 1 slice cheddar cheese, mustard, wheat tortilla)
- Sweet potato fries, baked
Meal #4:
- 1/2 cup almonds
- 1 mozzarella string cheese stick
Meal #5:
- 1 filet tilapia, baked
- 1/2 cup brown rice
- 1 cup carrot slices
Meal #6:
- 1 cup cottage cheese
- 1/2 cup strawberries
Day Six
Meal #1:
- Avocado Toast (1 piece Ezekiel bread, 1/2 avocado, 1 tsp. lemon juice, salt/pepper)
- 2 boiled eggs
Meal #2:
- 2 tbsp. hummus
- 10 baby carrots
Meal #3:
- 1/2 cup quinoa
- 1 chicken breast, skiness
- 10 spears of asparagus
Meal #4:
- 2 cups air popped popcorn
Meal #5:
- Lemon Garlic Tilapia (see recipe)
- 1/2 cup brown rice
- 1 cup edemame
Meal #6:
- 1/2 cup cottage cheese
- 5 strawberries
Day Seven
Meal #1:
- Apple Cinnamon Oatmeal (1/2 cup oats, 1/2 apple cubed, 1 tsp cinnamon, 1 tsp Stevia, 1/2 cup almond milk)
- 2 slices of turkey bacon
Meal #2:
- 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
- 8 oz water (or almond milk for a creamier taste)
Meal #3:
- Beef Stir Fry (see recipe)
- 1/2 cup brown rice (optional)
Meal #4:
- 1 cup air popped poporn
Meal #5:
- 4 oz. pork tenderloin
- 1 sweet potato
- 1 cup broccoli
Meal #6:
- 1 cup cottage cheese
- 5 strawberries, sliced
Recipes
Turkey Sausage Breakfast Burrito
Ingredients
- 1 wheat tortilla wrap
- 3 oz. ground turkey sausage, cooked
- 1 oz. shredded cheddar cheese
- 1/2 cup potato cubed, baked
- 2 tsp onions, diced
- salsa for topping
Directions
- Cook ground turkey as directed on packaging.
- Assemble your burrito by lying the tortilla flat.
- Add on the cheese, potatoes, and onions.
- Lastly, add on the sausage while still warm, to melt the cheese.
- Fold into a burrito and top with salsa.
Fresh Tuna Salad
Ingredients
- 1 can tuna, water drained
- 1 stalk celery, sliced
- 4 tbsp. plain Greek yogurt
- 2 tsp. red onion, diced
- 1 tbsp. mustard
- 1 tsp. dill
- salt/pepper to taste
Directions
- In a large bowl, combine tuna with plain Greek yogurt and mustard-mix thoroughly.
- Add in celery, onion, dill, and salt & pepper.
- Pair with bread for a sandwich.
Portobello Burger
Ingredients
- 1 Portobello mushroom cap
- 1 wheat or whole grain hamburger bun (Ezekiel makes some)
- 1 slice provolone cheese
- 1/2 tsp oregano
- 1 tsp Worchestershire sauce
- 1 tsp olive oil
- 1/2 tsp garlic powder
- salt/pepper to taste
Directions
- Season portobello cap with Worchestershire sauce, olive oil, and seasonings.
- Grill for 5 minutes on each side or bake at 350 degrees for 15 minutes.
- Place on a hamburger bun, add cheese, and dress how you like.
Healthier Herbed Chicken Nuggets
Ingredients
- 2 skinless, boneless chicken breasts
- 1 egg, beaten
- 1 tablespoon water
- 1 teaspoon chopped fresh parsley
- 1/2 teaspoon dried thyme
- 1/4 cup dried bread crumbs, seasoned
- 1/2 cup wheat germ
- 1 teaspoon dried basil
- 1 teaspoon ground black pepper
- 1 tablespoon olive oil
Directions
1. Preheat oven to 425 degrees F (220 degrees C). Spray a baking sheet with non-stick cooking spray.
2. Trim any fat from chicken and cut into 1-inch cubes.
3. In a bowl, beat the eggs with the water and add the chicken.
4. Combine the parsley, thyme, bread crumbs, wheat germ, basil and pepper. Stir in the oil with a fork and mix well to distribute evenly.
5. Pour seasoning mixture into a resealable plastic bag and toss the chicken pieces to coat.
6. Place coated chicken pieces on the prepared baking sheet and bake at 425 degrees F (220 degrees C) for 10 minutes, turn the pieces, and bake for an additional 5 minutes.
2. Trim any fat from chicken and cut into 1-inch cubes.
3. In a bowl, beat the eggs with the water and add the chicken.
4. Combine the parsley, thyme, bread crumbs, wheat germ, basil and pepper. Stir in the oil with a fork and mix well to distribute evenly.
5. Pour seasoning mixture into a resealable plastic bag and toss the chicken pieces to coat.
6. Place coated chicken pieces on the prepared baking sheet and bake at 425 degrees F (220 degrees C) for 10 minutes, turn the pieces, and bake for an additional 5 minutes.
Peach Cobbler Protein Smoothie
Ingredients
- 1/4 cup Greek yogurt
- 1/4 cup almond milk
- 1/4 cup protein powder (vanilla)
- 1 fresh peach, sliced
- 1 tbsp honey
- 1/2 tsp cinnamon
- 1 cup ice cubes
Directions
- Place all ingredients into a blender and blend thoroughly.
- Add more ice cubes for a frostier smoothie.
- Sip & enjoy!
Lemon Garlic Tilapia
Ingredients
- 2 filets tilapia
- 1/2 lemon, juiced
- 1 tsp garlic powder
- salt/pepper to taste
Directions
- Preheat oven to 350 degrees.
- Lay tilapia on a greased baking sheet and pour on the lemon juice.
- Add on the garlic powder, salt, and pepper.
- Bake for 15-20 minutes.
Beef Stir Fry
Ingredients
- 1 16 oz. package of frozen mixed veggies
- 1 lb. of round steak or flank steak cut
- 1/3 cup hot water
- 4 tbsp. low sodium soy sauce
- 2 tbsp. teriyaki sauce
- 1 tbsp. cornstarch
- 1 tbsp. olive oil
- 1 tsp. Stevia
Directions
- Stir soy sauce, cornstarch, teriyaki sauce, and Stevia into the water.
- Lay beef strips into the soy sauce mixture; stir to coat beef entirely.
- Heat olive oil in a large skillet over medium-high heat.
- Cook and stir vegetables in hot oil briefly, about 1 minute. Turn down the heat a bit.
- Place a cover over the skillet, and cook at a simmer until the vegetables are hot, about 5 minutes. Remove vegetable mixture with a slotted spoon to a large bowl, reserving juices in the skillet.
- Pour beef with soy sauce marinade into the hot skillet; cook and stir until browned completely, about 5 minutes.
- Return vegetable mixture to the skillet; bring to a simmer. Cook and stir until completely hot, about 2 minutes.