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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

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

Lunghezza:
158 pagine
51 minuti
Pubblicato:
Oct 12, 2019
ISBN:
9788835303503
Formato:
Libro

Descrizione

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!
 
Pubblicato:
Oct 12, 2019
ISBN:
9788835303503
Formato:
Libro

Informazioni sull'autore


Correlato a Clean Eating 4-Week Meal Plan

Leggi altro di 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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