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).
  • 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.


  • 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.


  • 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.


  • 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.


  • 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.


And for more options, full recipes exercise plans etc, register now for access to NB Members Area.


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