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Clean Eating Allow your body to
eat 5 to
6 small meals every day – Eat every 2 to 3 hours. What gets written
down is done, write it out and implement a meal plan. Combine lean
protein and complex carbohydrates at every meal so you are balanced.
Drink at least six to eight cups of water every day. Try not to ever
miss a meal -especially breakfast, the most important meal of the
day. Carry a cooler loaded with clean eating foods to get through
your day so you don’t have the urge to binge eat. Eat fresh fruits
and vegetables for an am snack and pm snack. Consume adequate
healthy fats or essential fatty acids every day. Avoid all saturated
and trans fats. Avoid sugar-loaded colas and juices switch to diet.
Avoid all over processed refined foods especially white flour and
sugar. Avoid alcohol (a form of sugar). Avoid the fast food.
Healthy Recipes
Breakfast pancake 3 Egg whites 1 Yolk
.50-cup oatmeal
1 box of raisins or handful of blueberries
1 package of splenda Cinnamon
Breakfast
4 egg whites 1 yolk
1 squash or zucchini .
25 onions
2 oz turkey breast
1/2 potato Red (cooked) Season with spike, virgin olive oil
Chicken and Rice Red kidney Beans
5-6 oz. Chicken breast (cooked) marinade in lemon juice, spike,
virgin olive oil
1 cup red kidney beans
1 cup of Basmati Rice
1-2 Roma tomatoes chopped
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CHICKEN SOFT
TACOS 4 oz. Chicken breast cooked 2 Roma Tomatoes Shredded
lettuce .25 onions Non-fat shredded cheese Heat corn tortillas .25
Avocados
PERSONAL PIZZA 1 crumpet 10-12 tofu pepperoni slices 1 slice
mozzarella cheese 1 slice non fat cheese Melt in the oven or
microwave.
FRENCH TOAST 2-3 slice of smelt or flaxseed Bread 3 egg
whites plus 1 yolk Cinnamon 1/4 tsp. vanilla Dip the bread in the
batter and cook in pan with cooking spray 1/4 - 1/2 cup of sugar
free syrup
STRAWBERRY PANCAKE 1/2 scoop strawberry flavored with protein
1 table spoon strawberry no sugar jam Cinnamon Spray Butter or Smart
Beat! Fresh strawberries sugar free syrup
Banana Peanut butter Protein Shake 6 oz water 1.50 scoop of
whey protein 1 banana 1 tbl spoon natural smart beat peanut butter
Couple ice cubes- blend
SNACKS 2 Plain rice cakes (no salt) 1 tbl spoon Natural smart
beat peanut butter Natural Granola Raw almonds Raisins |
