Eating healthy and clean and avoiding additives is more than a trend for many. But in everyday life, clean eating is not so easy and requires good preparation. So here I have a complete nutrition plan for one week including clean eating breakfast.
WHAT IS CLEAN EATING?
Clean eating is not a diet, but rather a lifestyle based on a healthy diet that does not require supplements. Clean means that you feed yourself “neatly”, ie eat the foods in their natural form, without additives. Above all, this means cooking yourself and fresh and needs good preparation if you want to do it holistically.
The basic clean eating rule is: finished products must be completely removed from your fridge!
Your Clean Eating Shopping List Now Includes The Following Items Weekly:
VEGETABLES:
Best seasonal and as colorful and balanced as possible. That means, in winter it can be all sorts of cabbage, in autumn also a lot of pumpkin and sweet potatoes and in spring and summer also domestic zucchini, peppers, tomatoes, salads, spinach, etc.
FRUIT:
Again, I recommend seasonal local fruits such as apples, pears, plum berries, cherries, lemons or melon. Of course, you can also eat imported bananas, grapes and oranges, it is important that they are not sprayed.
WHOLE WHEAT :
Choose whole foods for baked goods, pasta and cakes, that is, prefer to products made from Spelt or oatmeal.
PROTEIN-CONTAINING FOODS:
Clean eating does not necessarily mean giving up meat. It is important that you prepare the products neat and without additives. Healthy protein sources are chicken or turkey, but you can also eat salmon or tuna. Likewise, eggs, tofu, and tempeh are allowed.
CEREALS AND LEGUMES:
Brown rice, quinoa, lentils and any kind of beans are your best friends.
DAIRY PRODUCTS:
Of course, all finished, sweetened yogurt products are prohibited. In your cart include cottage cheese, skimmed quark, low-fat yogurt, Harz cheese or goat cheese.
NUTS AND SEEDS:
Walnuts, cashews, almonds, etc. should be eaten pure and unsalted.
DRINKS:
The “clean” diet naturally requires a lot of water and unsweetened tea. Coffee is black and of course, you have to avoid alcohol and sodas.
TIP: You must banish all finished sweets or chips from your clean eating plan. Dried fruits, nuts, and berries are a good alternative if you feel craving for chocolate.
Not To Mention: During clean eating, you can also make vegetable broth and salad dressings yourself. Ready-made bag spice, mayonnaise or similar ready-made sauces are now taboo. You can make yourself very easy with tasty oils, tasty dressings, and dips and even prepare by boiling vegetables a very light broth that can be frozen in stock. Sweetened only with stevia, agave syrup or honey, but refined sugar is prohibited.
Your Clean-eating Diet Plan For A Week.
DAY ONE:
Clean-eating breakfast: porridge with fruit:
Lunch: Chicken breast salad with light vinaigrette and vegetables of the season.
Dinner: vegetable pan with the tofu.
Snack in between fruit smoothie or apple pieces with lean quark.
DAY TWO:
Clean Eating Breakfast: 1 cup of Greek yogurt with some fruit and a crispbread with cottage cheese.
Lunch: wholemeal rice with vegetables and optionally steamed fish as a side dish.
Dinner: wholemeal bread with goat’s cheese.
Snack in between A handful of nuts or a banana.
DAY THREE:
Clean eating breakfast: oatmeal with nuts and berries.
Lunch: quinoa or bulgur tabbouleh.
Dinner: Colorful salad with chicken breast and a slice of Spelt bread.
Snack in between 1 apple or a piece of dark chocolate with stevia.
DAY FOUR:
Clean Eating Breakfast: Stir-fried or fried eggs with wholemeal bread.
Lunch: Vegetable pan with rice.
Dinner: tofu burger with salad.
Snack in between protein shake or vegetable smoothie.
DAY FIVE:
Clean eating breakfast: crispbread with honey, avocado, and cottage cheese.
Lunch: wholemeal pasta with spinach.
Dinner: Asian vegetable pan.
Snack in between dried fruit or berries.
DAY SIX:
Clean eating breakfast: poppy seed porridge.
Lunch: lentil salad.
Dinner: Oven vegetables with chickpeas or hummus.
Snack in between fruit smoothie or an apple.
DAY SEVEN:
Clean eating breakfast: wholemeal bread with homemade jam.
Lunch: vegetable casserole.
Dinner: Tuna salad with colorful vegetables.
Snack in between Crispbread or raw food like half a green cucumber or a carrot.
Recommended Readings: Common Dietary Mistakes – And How To Avoid Them
BOTTOM-LINE:
I recommend that you cook in such a way that there is always something left that you can either eat in the office the next day or freeze for later. Because hardly anyone has the time to work on a fresh menu to cook. Although you should take most of the food fresh, freezing is still better than letting yourself be tricked into ready meals or junk food in the stress of everyday life. However, I’ll provide some healthy snack ideas for you in the future.
What do you think about clean eating? Do you have another recipe tip? or something I’m missing? Tell us in the comments.