Clean Eating

CLEAN EATING

Eating clean is a good way to refresh your eating habits: it’s about eating more of the best and healthiest—and eating less of the not-so-healthy foods. That means embracing foods like vegetables, fruits and whole grains, plus healthy proteins and fats.

-eat whole foods: fruits and vegetables, whole grains (whole wheat pasta and bread, brown rice, quinoa, barley, faro) , unsalted nuts, one ingredient nut butter

-stick with whole wheat over refined grains- Whole grains include more nutrients than refined grains because the bran and germ are not removed. Look for the word “whole” with the first ingredient in breads and pastas- make sure it says “whole wheat,” not just “wheat.” 

-avoid processed foods, these are full of extra sodium, sugar and fat: stick to foods with less than 6 ingredients, and make sure to try and avoid ingredients you cant pronounce

-cut down on saturated fat- : top your salad with nuts instead of cheese, use almond butter instead of cream cheese, use salsa instead of dressing and replace mayonnaise with avocado slices on a sandwich.

-eliminate added sugar, if the ingredient list has sugar as one of the top 4 ingredients avoid it! If it is possible, avoid any foods that list sugar as an ingredient. You will be amazed to find what products have sugar in them (oatmeal, salsa, pop corn, etc)

BREAKFAST

      *2 egg whites 1 whole egg,  1 cup veggies (make into a scramble or omelet) 1 slice whole wheat toast

      *½ cup steel cut oats with 1 cup of berries and 5 almonds

      *breakfast pudding- in jar combine ½ container of plain non fat greek yogurt with ½ cup      old fashioned oats, ½ cup berries or ½ banana, 1 tablespoon raisins, ½ cup almond milk  and cinnamon to taste

      *Waffle AB-wich- 1 whole grain toaster waffle, spread on 2 tablespoons almond butter and layer with sliced strawberries or banana

LUNCH

*turkey or chicken burger on ½ whole wheat bun, with spinach, tomato slices, and ¼ avocado 

      *2 cups spinach, 3 oz. chicken breast, 1 cup mixed vegetables, ¼ cup blackbeans, 1 tablespoon dressing (something not creamy)

     

      *salmon and spinach salad- 3 oz. cooked salmon, place on top of 2 cups spinach, ½ cup blueberries, ½ cup cooked barley (another great grain) ¼ sliced avocado and top with 1 tablespoon balsamic and 1 teaspoon olive oil

ON THE GO LUNCH

If you can pack a lunch to go that needs to be quick and simple you can make your own Bento Box.  4 whole grain flat bread crackers (wasa) with 2 hard boiled eggs, 1 cup cucumber sticks, 1 cup carrot sticks, 1/3 cup hummus and 1 oz. dark chocolate

DINNER

*Citrus salmon with kale and barley- in pan simmer 1 cup water with ½ cup orange juice, 1 teaspoon chopped ginger and ½ teaspoon soy sauce.  Add 4 oz. salmon and simmer covered for 10 min.  remove salmon and bring liquid to a boil, add 3 cup kale.  In a bowl toss ½ cup cooked barley with 1 teaspoon olive oil.  Serve everything together

*1 cup whole wheat pasta, 3 oz. grilled chicken breast.  Sauté in 1 teaspoon grape seed oil 1 cup cheery tomatoes and 1 cup chopped green beans.  Top with ½ cup marinara sauce

*stir fry 3 oz chicken, 2 cups mixed vegetables, and 1 cup cooked quinoa in 2 teaspoons grape seed oil.  Can add garlic, seasonings, etc for taste

 *2 cups spinach, 2 cups vegetables (raw, steamed, grilled) 3 oz. tuna, chicken, or salmon, ½ cup chickpeas, 1 tablespoon chopped walnuts and 2 teaspoons of a dressing.

Basically for dinner you can pick one thing from each…

3 oz. grilled/baked chicken, fish, turkey

2 cups vegetables- steamed, grilled, lightly sautéed

1 cup whole wheat pasta, brown rice, quinoa, cous cous

add in 2 tablespoons of hummus, salsa, or avocado

SNACKS

*15 baby carrots with 2 tablespoons hummus

*1 banana with 1 tablespoon nut butter

*1 cup edamame

*Very small handful of nuts (like 6-8)

*4 slices of turkey rolled up with spinach

*2 rice cakes with 1 tablespoon nut butter

*1 apple with 1 tablespoon nut butter or ¼ cup raisins

*4 dried pineapple rings

*1 container plain non fat greek yogurt with ½ cup berries

*1 cup fresh cherries with 6 unsalted cashews

*microwave 1 tablespoon almond butter with 2 teaspoons dark chocolate chips and dunk in ½ banana