Clean Meals

So the idea of eating clean is to combine lean protein and complex carbs at every meal. Each meal is usually 200-300 calories, and you eat 5-6 meals a day.

Here are some examples of clean things to eat:

 

 

This is my breakfast almost every morning. Oatmeal with cinnamon, blueberries (frozen) and a little bit of banana. And then for the protein I have one whole egg and one egg white, either scrambled or "fried." Today I added mushrooms to my eggs, if you're wondering what that is. Breakfast is often my largest meal. Oatmeal and eggs are really filling.

 

 

 

 

 

This is a typical clean dinner. Chicken with just spices on it, sweet potato, veggies. Yum.

I like onion powder and garlic powder on my chicken and vegetables. I should also add that both of the plates in these pictures are salad plates, not a regular sized ones. I like using smaller plates to keep my portions smaller.

 

 

 

Here are just a few examples of clean meals and snacks:

 

 --Breakfast burrito:  1 egg and 2 egg whites, veggies, spices, wrapped in whole wheat tortilla

 

--Eggs (scrambled or fried) on whole wheat toast

 

--Kashi Cereals:  I like Go Lean Crunch and Go Lean Crisp a lot. These are great because they have complex carbs and protein in them. Most cereal have little to no protein. Go Lean Crisp is my favorite. Costco sometimes sells it. I also prefer almond milk instead of cow's milk. That's just my preference. Almond milk is cool because it's low calorie and still has lots of calcium.

 

--Tuna wrap: mix tuna with a tiny bit of light mayo (which is not clean...oops), sliced grapes, walnuts, celery etc and put it in a whole wheat pita, tortilla, or on bread. It's like chicken salad.

 

--Whole wheat spaghetti: I use a healthy spaghetti sauce and add veggies and ground turkey

 

--Turkey burger: ground turkey mixed with onions and spices, cooked on the stove, and then add tomato, lettuce and avocado on top and put it on a whole wheat bun

 

--Stir Fry: chicken, veggies and brown rice (use a small amount of low-sodium soy sauce)

 

--Cottage cheese + a pear or peach

 

--Apple + almonds

 

--Greek yogurt + some fruit or veggies or Kashi cereal on top