Eat Clean

The Rules

  • NO Processed Foods (all clean, healthy, nutritious foods).
  • NO Bad Carbs (white bread, white pasta, potatoes, rice).
  • NO Sugary Stuff (fizzy juice, sweets, cakes, biscuits etc.).
  • NO Alcohol (minimum amount if any).
  • SMALL CHANGES = BIG DIFFERENCES.
  • CARBS – ENERGY – Wholemeal Pasta, Rice, Oats, Oatcakes, Rice Cakes, Quinoa.
  • PROTEIN – GROWTH + REPAIR – Lean Meat (chicken, turkey) Fish, Pulses (beans, lentils etc.) Eggs, Nuts.
  • FATS – ENERGY – Fish, Nuts, Seeds, Avocado, Hummus (although healthy fats, don’t eat too many).
  • FIBRE – DIGESTION – Wholegrains, Fruit and Vegetables.
  • MINERALS (iron, calcium etc) – Fruit and Vegetables.
  • VITAMINS – KEEP BODY HEALTHY – Fruit and Vegetables.

TIPS…

  • Breakfast – Snack – Lunch – Snack – Dinner.
  • Keep a food diary so you can see where you can improve.
  • Each meal should consume a balance of healthy carbs and protein (as above), this will keep you fuller for longer, avoiding unnecessary cravings.
  • Start your day with a big glass of water with lemon (kick start metabolism) and have a healthy balanced breakfast (NEVER SKIP BREAKFAST).
  • Never go more than 3 hours without food even if it’s just a handful of nuts. Keep that metabolism going!
  • Eat until you’re satisfied and not stuffed.
  • Don’t confuse hunger for thirst (try to drink at least 2 litres of water daily).
  • Organisation and Preparation is the key. Plan daily meals and snacks the day before or at the start of each week so you have no time to go off track.

BREAKFAST OPTIONS

  • Porridge/Oatmeal with almond milk, berries or/and almonds, cinnamon or a little honey to flavour if needed.
  • Boiled Eggs with oatcakes or rice cakes.
  • Omlette with spinach peppers etc (good lunch option – add chicken and have with salad).
  • Scrambled eggs with Turkey rashers and grilled tomatoes.
  • Smoothie (almond milk, flaxseed powder or hemp protein and berries or half banana).
  • Smoked Salmon with Eggs or Oatcakes.

SNACK OPTION

  • Carrots or Peppers with hummus.
  • Avocado on Rice Cakes.
  • Apple/ Berries.
  • Handful of unsalted nuts (almonds, cashews, walnuts).
  • Breakfast Smoothie.
  • Oatcakes or Rice cakes with Meridian peanut butter.
  • Mixed seeds with berries.
  • Boiled egg.
  • Prawns/ Mussels/ Chicken.

LUNCH/DINNER OPTIONS

  • Stir Fries with Chicken, Turkey or Salmon with loads of veg (broccoli, peppers, green beans, spinach) sesame oil and chillies or/and garlic to flavour.
  • Stuffed omelette (chicken, peppers, toms, spinach etc) with salad.
  • Salads (spinach, rocket, toms, cucumbers, peppers, chillies, rapeseed oil) have with chicken, fish add baked sweet potato.
  • Turkey burgers (minced Turkey mashed with spices/chillies, and dry fry) have on a Wholemeal pitta bread.
  • Healthy Pizza: Wholemeal wrap as base, sundried tomato paste then add all sorts of healthy toppings (chicken, tuna, peppers, toms, olives, spinach, mushrooms) a little mozzarella or goats cheese – stick in the oven for about 6/8 mins.
  • Add healthy carbs to meals (quinoa, brown rice, sweet potato mash, sweet pot wedges).
  • Try keep carbs to breakfast and lunch.
  • Eat biggest majority of calories in breakfast and lunch, have a light dinner as calories are for energy and we don’t use a lot at night.
  • Add loads of green leafy veg to your diet… Spinach and kale etc.

GOOD LUCK …

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