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    Clean Eating 4-Week Meal Plan: Clean Eating Beginners Guide With A 28-Day Clean Eating Meal Plan
    Clean Eating 4-Week Meal Plan: Clean Eating Beginners Guide With A 28-Day Clean Eating Meal Plan
    Clean Eating 4-Week Meal Plan: Clean Eating Beginners Guide With A 28-Day Clean Eating Meal Plan
    Ebook158 pages1 hour

    Clean Eating 4-Week Meal Plan: Clean Eating Beginners Guide With A 28-Day Clean Eating Meal Plan

    By Nancy Crews

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    About this ebook

    Clean Eating Makes It Easier To Eat Healthy

    The clean eating lifestyle is great for those who want to lose weight or just want to be healthy and fit. However, you don't have to sacrifice eating good food. You can still enjoy the flavors that you love. All that is required is to edit the food you eat and learn to make healthier choices. The Clean Eating 4-Week Meal Plan includes all you need to get started and learn how to choose natural and unprocessed foods that will give your body the most benefit.

    The clean eating meal plan in this beginners guide is spread over four weeks. Everything you will eat for breakfast, lunch, dinner and snacks is clearly itemized. The recipes are simple and easy to follow. A Clean Eating Pantry Checklist is also provided so you know what to buy in the grocery store.
    Getting the right dieting results is easier when you eat food that you love. In this book, the 84 easy recipes with fresh, all-natural, whole foods make it easy to make flavorful and delicious clean eating-friendly meals. No matter the type of flavor you like, you will always find something to your liking. Now you can get amazing and continuous results on your road to weight loss!
     
    LanguageEnglish
    PublisherRockstream Press
    Release dateOct 12, 2019
    ISBN9788835303503
    Clean Eating 4-Week Meal Plan: Clean Eating Beginners Guide With A 28-Day Clean Eating Meal Plan

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      Book preview

      Clean Eating 4-Week Meal Plan - Nancy Crews

      Way)

      Read Other Books By Nancy Crews

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      INTRODUCTION

      Clean eating is not a quick fix diet program. It is a lifestyle change that you have to be willing to adopt. It is really simple and you can fully transition in less than a week. This 4-week meal plan will help you to reorganize your schedule and plan meals ahead.

      Clean Eating Basics

      Clean eating is divided into 3 food groups:

      – Grain (minimally processed whole grains)

      – Proteins (lean proteins with healthy preparation)

      – Fruits and vegetables

      Your aim is to ensure that your food contains natural and minimally processed ingredients. Your meal should be free of artificial sweeteners and heavy sauces. Choose whole fruit instead of juice as much as you can and eat at least five servings of fruits and vegetables every day.

      A Few Rules For The Clean Eating Diet

      The clean eating diet is increasingly being recommended by nutritionists. It doesn’t matter if you want to lose some extra weight or not. The clean eating diet is perfect for everyone who wants to lead a healthy and happy life. If you want to really understand what this diet means you need to discover the main rules you need to follow.

      – Give up eating processed food

      The easiest thing you can do is to give up eating processed food and to start consuming natural foods or at least foods that contain simple ingredients. Natural foods are healthier and they taste better.

      – Start eating more fruits and vegetables

      You want to start eating healthy snacks but you don’t know what to choose. You should opt for fruits and vegetables. You can’t go wrong with these. You will feel full a lot faster and your body will soon get used to them.

      – Avoid products that contain artificial sugars

      If you want to follow a clean eating diet you should become more aware of how much sugar you consume. Start reading the labels of the products you eat and avoid those that contain a lot of sugar and artificial sweeteners.

      – Choose products that contain whole wheat

      These products are very healthy and they contain a lot of fibers. Therefore, you should consider including these products in your daily diet.

      – Reduce the caffeine consumption

      You can still have a cup of high quality coffee each day but it is important to respect this limit. Too much coffee might affect you energy levels and it can raise you anxiety levels. Whenever you have the urge to drink a cup of coffee you can try drinking a cup of black or green tea.

      CLEAN EATING PANTRY CHECKLIST

      REFRIGERATOR ITEMS

      Skim milk or Fat-free soymilk

      Non-fat plain yogurt, 0% fat Greek yogurt

      Low-fat almond milk, coconut milk, almond milk etc

      Parmesan cheese, goat cheese, feta cheese

      Part-skim string cheese

      Low-fat cottage cheese

      Eggs

      Carton of Egg whites

      Thinly-sliced turkey breast for sandwiches and snacks

      Baked-seasoned tofu, Water-packed tofu

      Diced or sliced veggies like celery, cucumbers, carrots, for dipping

      Salad greens

      Fresh fruit (apples, melon, bananas, berries, oranges, grapefruit, pears, peaches, kiwis – buy seasonal to get the best flavor)

      FREEZER ITEMS

      Frozen vegetables: broccoli, Brussels sprouts, cauliflower, asparagus, spinach, edamame soy beans, corn, bell peppers, peapods, etc.

      Frozen fruit: peaches, berries, mango, etc.

      Whole grain bread,

      Tortillas

      Frozen fish, shrimp, poultry, beef, pork, lamb

      Low calorie popsicles or Fruit juice pops

      CANNED & BOTTLED ITEMS

      Tomato paste, canned tomatoes

      Reduced-sodium broths: chicken broth, beef broth, vegetable broth

      Canned beans: black beans, chickpeas, cannellini beans, lentils, red kidney beans

      Chunk light tuna and salmon

      Whey protein powder

      GRAINS & LEGUMES

      Whole-wheat flour (opened packages should be stored in the refrigerator or freezer.)

      whole-wheat pastas (assorted)

      Rolled oats, whole-wheat couscous, brown rice

      Dried lentils

      NUTS, SEEDS & FRUITS

      Almonds, Pecans, Walnuts, Sesame seeds, Sunflower seeds, Dry-roasted unsalted peanuts, (opened packages of nuts and seeds should be stored in the refrigerator or freezer.)

      Natural nut butters: peanut, almond etc

      Dried fruits: apricots, cherries, cranberries, prunes,

      figs, dates, raisins

      OILS, CONDIMENTS, VINEGARS, FLAVORINGS

      Extra-virgin olive oil, canola oil, sunflower oil, almond oil etc

      Vinegars: apple cider, balsamic, white-wine, red-wine, rice (or rice-wine)

      Reduced-sodium soy sauce

      Dijon mustard

      Reduced-fat mayonnaise

      Salsa

      Salt,

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