A month of clean eats!
There’s no need to be bored or sacrifice flavor when you’re eating better this New Year! Yes – you’ll have to take some time to shop, stock your kitchen and PREPARE your foods, but the rewards will be worth it. Get into a routine each week, and set aside time to prepare your meals for healthy eats.
Clean eating looks a little different for everyone – but most agree on a few basics:
- eliminating as many ’empty calories’ and artificial ingredients as possible (choose minimally processed foods – shop the produce aisles and the perimeter of the grocery)
- including whole foods, fresh fruits and veggies, lean protein and complex carbs (spice up your chicken & fish without heavy sauces and extra calories – DIY your spice mixes and dry rubs here.
- reducing as much white sugar and refined white flour from your diet as possible, as well as alcohol
- staying hydrated with plenty of water
Here’s a month’s worth of recipes for cleaner eating recipes to make yourself.
Eating out? No problem. You can still stay on track, and on point. Choose grilled items, extra fruits and veggies, and hold the sauces. For more on eating healthy when dining out, click here.
Clean Eating Menu Plan for the entire month
snacks: choose from these 100 calorie snacks
Lunch – cobb salad
Snacks – choose from these nutritionist picked snacks – all 200 calories or less
Lunch: Spicy ranchero egg salad sandwich add some baby carrots as a side.
Dinner: Vegan Smoky BBQ Chili
Breakfast – spinach & feta egg wrap (change the ingredients to suit your taste if you don’t like feta, etc.)
Snacks – protein bites
Lunch – High protein lunch salad
Dinner: Grilled Shrimp with mango salsa
Snacks – a handful of trail mix or almonds or frozen grapes
Breakfast – fruit smoothie (make these ahead of time to be prepared to grab and go for a healthy quick breakfast!)
Lunch – broccoli soup and a green salad
Dinner – baked chicken breast with fresh herbs – with a sweet potato.
Breakfast – Choose from these nutritionist picked 300 calorie breakfasts
Lunch – black bean quinoa salad, a handful of berries, some lowfat cottage cheese
Breakfast for dinner – it’s the weekend after all! – gluten free pancakes with pumpkin!
Lunch – Buffalo Chicken Pizza, side salad.
Snack – protein ice cream