Free Meal Plan | The Clean Eating Guide

WHAT IS CLEAN EATING?

The basic principle of clean eating is trying to eat to the best of your ability, whole, fresh, unprocessed foods. Food that occurs in nature and don’t go through extensive processing.

Preparing the food by yourself will help your chances of being successful on a clean eating plan. Going out to restaurants is not restricted but unfortunately the food served there is   not as fresh and most likely processed, resulting in less nutritional value. If you are not used to cooking in the kitchen start with basics and move up from there.


A clean diet can be a little bit different for everyone but there is one thing that all clean eaters would agree on: The white stuff has to go! This includes all white sugar and white flour products. These foods provide absolutely no nutritional value. Whole foods actually fill you up and fuel you, whereas the white stuff fill a mental craving but don’t physically fill you up. These foods also make it very hard to keep your blood sugar levels stable. When your blood sugar is too high or too low it will cause cravings and may also cause symptoms like irritability and fatigue. This will make staying on a clean eating plan more difficult.

Eat enough and eat on a regular basis. Don’t let your body get to hungry or else it will be really hard to not cheat or grab a high energy convenient food. Eating on a regular basis will also help you regulate your blood sugar levels. The meal plan included in this plan contains four meals. Three main meals and one snack which should be plenty to fuel you through the day.

It’s all about balance and your plate should reflect that. Try to eat a balanced amount of proteins, fats and carbohydrates at every meal. Fill your plate up with an unlimited amount of vegetables, add in quality sources of protein, complex carbs and healthy fats.

The clean eating approach understands that not all calories are equal. When you only consume whole foods you are much more likely to not over consume and maintain a healthy weight. Eating whole foods will provide your body with the nutrients it needs to keep your body not only at a healthy weight but also overall healthy. Whole foods contain an abundance of vitamin and minerals like Vitamin A, C, D and K, B12, magnesium and calcium. Of course you could take supplements for these but the nutrients are absorbed much better when consumed through food versus pill form.

 PANTRY AND FRIDGE STAPLES
VEGETABLES
Asparagus 
Broccoli
Carrots
Cauliflower
Celery
Cucumber
Garlic
Green Onions
Jalapeño
Kale
Mushrooms
Mixed Spring Greens
Red Bell peppers
Red cabbage
Red Onions
Spaghetti Squash
Spinach
Sweet Potato
Tomatoes
White Onions
Zucchini
FRUIT
Apples
Avocado
Bananas
Blackberries
Blueberries
Dates
Grapefruit
Grapes
Kiwi
Lemon
Lime
Mango
Melon
Orange
Peach
Pear
Pineapple
Pomegranate
Strawberries
Raspberries
Watermelon 
ANIMAL PRODUCTS
Chicken
Turkey
Eggs
Beef
Bison
Lamb
Pork
Lamb 
FISH
Shrimps
Wild Caught Salmon
Tuna Steak
Canned Tuna
Canned Sardines
GRAINS
Brown Rice
Brown Rice Pasta
Brown Rice Tortilla Wrap
Gluten Free Oatmeal
BEANS LEGUMES
Black Beans
White Beans
Chickpeas
Lentils
NUTS & SEEDS
Almonds
Walnuts
Chia Seeds
Flaxseeds
Pumpkin Seeds 
OILS
Coconut Oil
Extra Virgin Olive Oil
Avocado Oil
Sesame Seed Oil
EXTRAS
Almond Milk
Canned Coconut Milk
Nut Butters
Coconut Aminos
Honey
Protein Powder
Raw Cacao Powder
Tahini
Tomato Paste
Apple Cider Vinegar
Honey Dijon Mustard