Clean eating meal plan – 28 days

clean eating 1113

Clean Eating Meal Plan – Full clean eating meal plan with recipes, tips, tricks, grocery list recipes and more. I wanted to make it as informative and detailed as possible. Hope you enjoy reading it as much as I enjoyed writing it.

 

Clean eating meal plan Navigation:

  1. Basics about Clean eating meal plan
  2. CLEAN 15 and DIRTY DOZEN by EWG
  3. Eating out
  4. Tips and tricks
  5.  28 days clean eating meal plan
  6. Grocery list
  7.  30 clean eating meal plan recipes
  8.  Accessories

 

 

clean eating meal plan basicsBasics about Clean eating meal plan.

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 must go!

This includes all white sugar and white flour products. These foods provide absolutely no nutritional value. Whole foods 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 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.

 

Clean eating meal plan – the CLEAN 15 and DIRTY DOZEN by EWG

The more organic products you can include in your diet the better, but of course not everyone has the budget for it. Eat organic as much as you can but never avoid buying fruits or vegetables just because you can’t afford the organic version.

 

The Environmental Working Group releases a Clean 15 and Dirty Dozen list every year showing us which fruits and vegetables have the most and the least pesticides added to our food. I recommend referring to this list while grocery shopping to minimize your exposure to toxins and cut on cost.

 

CLEAN 15clean eating meal plan - clean 15

  • Avocado
  • Sweet Corn
  • Pineapple
  • Cabbage
  • Frozen Sweet Peas
  • Onions
  • Asparagus
  • Mangos
  • Papayas
  • Kiwi
  • Eggplant
  • Honey Drew Melon
  • Grapefruit
  • Cantaloupe
  • Cauliflower

 

DIRTY DOZENclean eating meal plan dirty 12

  • Strawberries
  • Apples
  • Nectarines
  • Peaches
  • Celery
  • Grapes
  • Cherries
  • Spinach
  • Tomatoes
  • Sweet Bell Peppers
  • Cherry Tomatoes
  • Cucumbers

 

 

eating outEATING OUT WHILE ON A CLEAN EATING MEAL PLAN DIET

Committing to a clean eating lifestyle doesn’t mean you will never be able to attend social events or dine out again. When you switch to a clean eating lifestyle you have to make sure that it fits into your lifestyle. Although going out every night of the week is not recommended, going out once in a while will be healthy for you if it’s something you really enjoy.

It’s a matter of making the right choices. Look for dishes like stir-fries and salads on the menu. If you can’t find anything on the menu that is clean eating approved here are some examples of things you can order separately.

Protein

  • Grilled Chicken Breast
  • Grilled Salmon Fillet
  • Steak
  • Hamburger without the bun

Carbs

  • Baked Potato
  • Baked Sweet Potato Fries
  • Quinoa
  • White/Brown Rice

Fats

  • Avocado or Guacamole
  • Nuts and Seeds (Great on top of a salad)
  • Olive Oil

Beverages

  • Water
  • Sparkling Water
  • Tea
  • Coffee

 

Most of the restaurants will have all of these foods in the kitchen even if it’s not written exactly like that on the menu. Don’t be shy to ask for something a little different. When it comes to your health it’s always worth it. The last tip for eating out on a clean eating diet is to ALWAYS ask for the dressing on the side. Most restaurants add way more than needed. Even if it’s a healthy dressing I recommend doing this.

 

ADDITIONAL TIPS & TRICKS

 

    • Write a grocery list when you go to the grocery store so that you are prepared and don’t end up adding unnecessary items in the shopping cart.
    • You also want to do the bulk of your shopping on the outside perimeter of the grocery store. That is where they keep all the fresh whole foods.
    • Always look at the ingredients over the macronutrients/calories because a food with “good” macronutrients may have hidden artificial sweeteners and additives.
    • Buy in bulk if possible to save money. Grains, beans and anything you can freeze are great options.
    • Soy is not included in this meal plan because it’s not the health food is has been marketed to be. Soy is extremely processed and in most cases genetically modified. If you choose to consume soy make sure it is organic and has been minimally processed.
    • Meal plan as much as you can to save time in the kitchen.
    • When it comes to liquids stick to water, sparkling water, organic herbal teas and coffee.
    • Eat foods that you enjoy and you will be most likely to stick to a clean eating plan.
    • Sit down with no distractions when you have your meal.

clean eating meal plan menu

GROCERY LIST

  • Ingredients like coconut oil and olive oil are only on the first week’s grocery list because they are used daily so be aware if you run out you will need to re-purchase these.
  • Ingredients like Almond Butter, Coconut Aminos, Tahini, Almond Flour, Chia Seeds, Oats, Quinoa, and baking ingredients are listed in the grocery lists usually as a few tablespoons but I highly recommend to buy these in bulk and before heading to the grocery store check if you already have them in your pantry.
  • The vegetables are sometimes rounded off, for example when you need two cups of broccoli in a recipe you will only be able to purchase a full head. In this case I encourage you to use the extra vegetables in other meals or use it as dipping vegetables if hummus is your planned snack for the week.
  • There are also recipes with protein powder as an ingredient. Protein powders can be bought by the serving or in a big container. I recommend going to the container if it is something you plan on using past the 28 Day Meal Plan. If not then finding single servings may be best.
  • Bananas! There are always bananas needed in smoothies every week so if you buy too many or they are on sale feel free to stock up and freeze them.
  • any of these recipes call for fresh herbs like parsley and basil. To save money I recommend getting these two herbs as a small plant. They are very easy to maintain and don’t cost much.
  • Use any excess vegetables to snack on during the week when you are hungry.
  • Lastly, always check the fridge and pantry before you head out to the grocery store with your list to make sure there are no left overs.

 

Clean Eating Meal Plan Week 1-4

 

Clean eating meal plan PDF Files and Recipes

 

 

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