Clean Eating is a lifestyle approach to eating aimed at enjoying food in its most natural state. Clean eating meals feature fresh vegetables and fruits and whole grains and lean proteins in abundance while keeping processed foods to a minimum.
If you don’t like a meal found on the eating plan please substitute it for another meal.
If you had food allergies or sensitivities please make the appropriate changes
No soda or alcohol! You can do it, I know you can!
Aim to drink ½ your weight in ounces every day. If you weigh 150 lbs then 75 oz of water (adding lemon acts as a diuretic to rid excess water weight) You may also try adding cucumber slices or sprigs of mint to your water.
Try to limit yourself to the two snacks per day.
Tip-On Sunday, make a large salad so you can have a salad with dinner each night. Load it with veggies, the more color the better! (see dressing recipe on page 16)
Drink a tall glass of water first thing every morning. Warm/hot water is better. You can add a pinch of Himalayan salt (pink) or cayenne pepper to the water to help get your digestive system firing.
If you normally have creamer in your coffee, try this: 1/3 cup unsweetened almond milk, 1 tsp coconut oil, dash of cinnamon, ½ tsp vanilla (or another extract of your choice; almond or coconut are delicious), and if needed 1 packet of Stevia. If you have a little blender, whip the ingredients together for a few seconds, this will make it frothy and delicious! You’ll have a yummy cup of coffee you can feel good about without any added chemicals or preservatives!
To cut down on meal prep during the day, consider making larger portions of the dinner recipes and having leftovers for lunch the following day! There several bonus dinner recipes in case one of the recipes on days 1 through 7 does not sound appealing to you or your family.
There are shopping lists on the following page. Be sure to check the list against your cupboards and refrigerator before you leave for the store and cross off anything you may already have. Many of the foods you will be able to carry over into the following week as you continue to aim for clean eating.
Do you have a sweet tooth in the evening? Find yourself some yummy caffeine free herbal teas to enjoy in the evening. If needed, add a small amount of unsweetened vanilla almond milk and some honey. You’ll soon find this to be a relaxing part of your evening you look forward to each night, especially with the weather getting cooler at night!