Eating clean is simply eating food in it’s whole most purest form. That means avoiding processed, refined foods and eating things the way nature and God intended. By doing so you are decreasing your chances of disease, helping you live longer and making you stronger. So where do you start? I have put together this basic guide with some ideas to help you get started.
I choose a lean protein, complex carb and veggie at each meal, Shakeology being all of those I would recommend the following portions.
PROTEIN = Handful size
COMPLEX CARB = Fist size
VEGGIE = Two handfuls
FATS = Small palm size
Eat mostly LEAN proteins. I do allow myself to have pork and beef occasionally but not often. No more than once a week of one or the other. If you get ground turkey and season it up, you can sneak it right past your taste buds and cut a lot of calories and fat.)
Extra Lean Ground Turkey- JennieO Brand/Butter Ball
Bison or Buffalo – Great choice and low calorie
Chicken- Grilled or baked
Fish – baked or grilled
Egg Whites – Boiled with salsa
Pork Tenderloin (Occasionally due to fatty content)
Ground Beef (Occasionally due to fatty content)
COMPLEX CARBS :
Steel Cut Oats
Whole Wheat Bread of Ezekiel Bread
Corn or Wheat Tortillas or Ezekiel Wraps
VEGGIES: (Preparation is usually steaming or roasting in EVOO and Pepper and Garlic Powder)
Salad (watch your dressing, most are high in fat and NOT good) (NO cheese or croutons added)
Spaghetti Squash (I use this instead of noodles when making spaghetti)
I prepare all my foods in Coconut Oil. It’s the best oil out there and will actually help you lose weight. It is VERY important that you don’t over eat so you don’t store the extra as fat. Adjust this according to your lifestyle. EX: Peanut Butter or PB2 is a good alternative, Avocado – 2 slices, Olive Oil – 1 tablespoon, Almonds, cashews or walnuts – A small palm size (8-10 nuts) Natural Peanut Butter – 1 tablespoon.
I often get asked about my fruit intake. I pair it with a lean protein since fruit is a complex carb. I would limit fruit to one or two handful size servings per day. I usually try and eat fruit BEFORE noon. You can get as creative as you want with fruit.
Mrs. Dash’s salt free seasoning, sea salt, salsa, spicy mustard, garlic, lemon pepper, cumin, cayenne powder and onion powder are some good examples. I make my own taco and ranch seasoning rather than using the packets. You won’t get those crazy ingredients and you will avoid the extra sodium. You can look online for those recipes. Also you can use sugar substitutes like Agave nectar and Stevia to add some sweet without calories. Other favorites nutmeg and cinnamon.
WATER: 120-150oz of water a day. The only other beverage I drink is coffee in the morning or sparkling water and green tea.
**As far as your sugar intake, I would keep sugar to about 35 grams per day, NOT counting sugar found naturally in fruits or veggies. Try keeping a sugar log and just track your intake for a few days. Sugar can add up fast and this may be keeping you from meeting your goals.
Celery sticks and low fat cream cheese
Cucumbers/Carrots and Hummus
Apple slices and Almond Butter
Pretzel Thins and Laughing Cow Cheese Wedge
Almonds and dried fruit
Greek Yogurt and Ezekiel Golden flax cereal sprinkled on top
Frozen Grapes and almonds
Banana and Almond Butter or PB2
Plain Greek Yogurt, fresh berries and sprinkle of Stevia