Clean Eating

Eating clean basically means that foods are selected from those in their natural state; unprocessed and whole. For example tomatoes are a clean food whereas ketchup is not. Homemade tomato sauce may be considered a clean food if it is prepared from scratch with all ‘clean’ ingredients.
This is not necessarily a low calorie approach to dieting with a greater emphasis being placed on the quality of the foods selected. It's important to eat a healthy breakfast every day and never skip meals. Prepare for meals that must be eaten away from home by packing nutritious foods that travel well and by planning in advance.
I try to do five-six small meals every day that are to be composed entirely of clean foods. Each meal should contain around 300-400 calories and must contain protein as well as complex carbohydrates.
Cheat meals are allowed only once a week or so. (I didn't cheat at all my first 90 days of p90x) This means that this is a very strict plan that will require a great deal of discipline in addition to implementing a dramatic overhaul of diet and lifestyle for most people.

 

Recommended Foods

• A wide range of fresh fruits and vegetables form the foundation of the diet.
• Complex carbohydrates include legumes as well as whole grains such as brown rice and oats.
• Lean proteins such as chicken breast, turkey and fish.
• Sources of healthy fats include olive oil, avocado and raw nuts.
• Foods to avoid include all processed foods, refined grains, sugar, foods containing saturated and trans fats and alcohol.

Sample Diet Plan

Breakfast Shakeology

Morning Snack Apple with raw nuts and dried fruit

Lunch Mediterranean style French lentil salad

Afternoon Snack Smoothie with fresh fruit and yogurt

Dinner Roasted chicken breast with sweet potatoes and asparagus

Dessert Apple cranberry crumble

Look for other meal ideas here.


On the whole this is probably one of the best plans available when considered from the perspective of the nutritional quality of the diet. Eating clean requires tremendous discipline and may interfere with some aspects of your lifestyle, but with careful planning it can certainly be achieved and you will see the difference in your body. I do this type of eating in 30-60 day stretches.... I implement the concept into my diet long term but I only stay super committed for shorter, set out, periods of time. 

Check out this article and recipes in Shape Magazine. 

More good recipes here!