Clean eating is an achievable lifestyle change that can benefit you in many ways. It’s a way to live with less chemicals, more natural ingredients and more whole foods. This guide will teach you how to clean your diet in 5 simple steps:
- What does clean eating mean?
- The benefits of clean eating
- How to eat clean on a budget
- Clean eating for kids.
- Staying healthy by keeping your immune system strong during colds and flu season
- 4 healthy meal prep ideas to save your time and money
- Clean-eating is an achievable lifestyle change that can benefit you in many ways.
What does clean eating mean?
Clean eating is a way of eating that emphasizes whole, natural foods. This can include organic produce and meats; fresh fish, poultry, eggs and dairy products; fresh breads from scratch; homemade desserts (like this one!); unprocessed grains like quinoa or brown rice instead of white flour ones; no artificial sweeteners or additives like MSG in any form—and just about everything else you’d find at your local farmers market.
The benefits of clean eating
Clean eating is a lifestyle change that can benefit you in many ways. It’s a great easy ways to lose weight and improve your health, energy levels and mental clarity.
When you start eating clean, you will notice dramatic changes in your body. Your skin may become clearer and more youthful looking, as well as have less wrinkles or stretch marks on it. You will also have more energy throughout the day because this diet has been proven to help burn fat faster than other types of diets do!
Losing weight is the most obvious benefit of eating clean, but it’s not the only one. Eating clean can also improve your energy levels and mental clarity, making you feel more awake and alert.
Great way to improve your health
Eating clean is also a great way to improve your mental clarity. It’s well known that eating junk food can cause people to feel sluggish and tired, but you don’t have to eat unhealthy foods just because they’re convenient or delicious — in fact, the opposite is true!
Improve your energy levels
With clean eating, you’re not just cutting out junk food. You’re also increasing your intake of protein-rich foods like beans, fish and chicken. These types of proteins release energy slowly into your body, so they keep you feeling energized for longer than other types of nutrients.
Great way to improve your mental clarity
Our brains are made up of 60% water; therefore, if you’re not getting enough water from your drinking water or foods such as fruits and vegetables, then you’re not getting enough brain nutrition either!
How to eat clean on a budget
Are you on a budget but still want to eat healthy? This is a common struggle for many people. You can afford to eat clean on a budget if you follow these guidelines.
Do your research
Before you head to the grocery store, check out your local farmers market or online to find out what foods are in season and which ones are available at lower prices. You want to make sure that you’re purchasing fresh produce when it’s at its best — not when it has already started going bad.
Budgeting is key! If you’re eating healthy on a budget, it’s important not to overspend on groceries and food items that aren’t necessary for your diet. Always buy quality items instead of buying junk food that will just add more calories and fat into your diet.
Buying fruits and vegetables from the store might seem cheaper than buying them from farmers markets, but the truth is that produce purchased at supermarkets often goes bad before it gets home!
This means that once you’ve paid for it, it’s gone forever! Buy only what you know is fresh and in season — this will save you money as well as help keep your produce from going bad too fast!
Make a list and stick to it
This is key. It’s easy to make a grocery list or use the app on your phone, but if you make a list of everything you need and then go shopping, you’ll end up with more than you need — and not enough of what you really want.
Buy in bulk
Buying in bulk saves money because you get the same quality for less per item. Plus, if something goes bad in the fridge, it’s easier to toss than a single can of soup or jar of salsa.
Cook at home
Cooking at home means eating healthier and saving money. If you have time to cook dinner on the weekend, why not do so? You can also save money by making your own bread from scratch instead of buying it pre-made from the store.
Cut down on meat consumption
The United States is a meat-loving nation, but the sheer quantity of meat we consume can be overwhelming. Luckily, there are plenty of ways to eat clean while still enjoying your favorite foods.
Meat is a high-calorie, high-fat food that’s also expensive to buy and prepare. If you eat meat, aim for the leanest cuts of red meat possible — chicken is a good alternative — and grill it over charcoal or on the grill pan of a gas stovetop. Avoid processed meats like hot dogs, bologna and deli meats.
Use your freezer
Freezing food is one of the easiest ways to save money and eat healthy at the same time. You can easily prepare meals in advance, and then store them in the freezer for quick reheating later. This also works well with leftovers, which you can portion out into smaller containers and freeze for later use.
When it comes to eating clean on a budget, seasonality is key — especially when it comes to produce. Look for produce that’s in season and buy from local farmers’ markets whenever possible (see section below). You’ll typically get fresher produce this way and save money by avoiding shipping costs and higher prices at the grocery store or farmer’s market!
Clean eating for kids.
Clean eating can be a great way for kids to get some of their daily nutrition. It’s important to remember that clean eating isn’t a diet, but rather a lifestyle that allows kids to eat a wide variety of foods and still get plenty of nutrients in their diet.
Kids need protein, fruits and vegetables, whole grains—and they’ll benefit from these items as much or more than adults do! Keep the following guidelines in mind when making healthy choices:
- Focus on nutrient-dense foods (fruits & veggies) rather than calorie dense ones like pasta or breads made with refined flour.
- Include lean meat sources such as eggs; fish/sea food; dairy products such as milk or cheese; nuts/seeds/legumes (beans); seeds/nuts like chia seeds which have lots of healthy fats which help burn fat cells during exercise so you don’t feel hungry all day long!
Staying healthy by keeping your immune system strong during colds and flu season
One of the best ways to stay healthy is by eating a balanced diet and getting regular exercise. But there are some other things you can do that will help boost your immune system, too.
- Take care of yourself
- Eat a healthy diet
- Get regular exercise
- Get enough sleep and rest when you need it most
- Get adequate vitamin D for strong immunity
You’ll help keep your immune system strong even when you’re feeling run down or unhealthy.”
4 healthy meal prep ideas to save your time and money
Preparing your own meals is a great way to save money and eat healthier. But it can be hard to stay on track if you don’t know what you should be eating.
That’s why I created this list of healthy meal prep ideas. These are all foods that are both filling and nutritious, so they’re perfect for staying on track with your diet.
Meal Prep Idea #1: Lentil and Sweet Potato Stew
Lentils are a great source of protein and fiber, and they’re so delicious! They’re a great addition to any meal prep because they will help fill you up without adding too much fat.
This recipe has some simple seasonings that don’t take much effort to make.
- 2 tbsp olive oil
- 1 medium onion (or 3 shallots) diced
- 1 cup carrots diced
- 1/4 cup celery diced
- 3/4 cup green lentils or brown lentils (dried are fine as well) (about 1/2 cup dry)
- 2 cups water or vegetable broth (homemade is best!) or chicken stock (or both!)
- 1 tsp salt (or to taste)
- 1 tsp black pepper (or to taste)
In a large saucepan over medium heat, add olive oil and onions.
Saute for about 5-7 minutes until onions become translucent.
Add in carrots, celery, and sweet potatoes.
Mix well with the vegetables being sure not to burn them! Add more vegetable broth if needed to cover everything up evenly.
Here’s what we like about this meal plan:
- It’s easy and fast to make
- It’s healthy — high in protein and fiber
- It makes a hearty meal that can be served with rice or bread (or both)
Meal Prep Idea #2: Quinoa Taco Salad
Quinoa is a seed that’s rich in protein and fiber, making it an ideal choice for a healthy meal prep. It also makes a great base for salads. In this recipe, use it as the base of your salad and add plenty of veggies to fill it out.
- 1 cup quinoa
- 1/2 cup vegetable broth
- 1/2 white onion, diced
- 1 cup tomatoes, diced
- 2 tablespoons olive oil
- 1 teaspoon cumin
- 1/2 teaspoon salt or to taste
In a small saucepan over medium heat, bring quinoa and vegetable broth to a boil.
Reduce heat to low and simmer for 20 minutes until thickened.
Remove from heat and fluff with a fork. Set aside to cool slightly.
In a large bowl combine cooled quinoa with remaining ingredients except tomatoes.
Stir gently until combined; spoon into individual serving bowls or 1-quart mason jars (see note).
Top each serving with diced tomato before refrigerating for 4 hours or overnight for best results.
Meal Prep Idea #3: Curry Chickpea Stuffed Sweet Potatoes
This is one of our favorite meal prep recipes! It’s packed with protein, fiber, and healthy fats. Plus, it’s super easy to prepare ahead of time!
You can make the curry chickpeas ahead of time and store them in the fridge for up to 5 days. Then just add them to a pan with some water and let them simmer while you cook the sweet potatoes.
Once they’re done, you’ll have delicious stuffed sweet potatoes that are ready to eat immediately or refrigerate for up to 3 days.
- 1 medium sweet potato, peeled and diced into ¼ inch cubes
- 2 tablespoons olive oil
- 1 teaspoon curry powder
- ½ teaspoon salt
- ¼ teaspoon black pepper (plus more to taste)
- 1 cup cooked chickpeas (or canned, drained)
- ¼ cup goat cheese (or vegan cheese), crumbled or cubed
Preheat the oven to 375°F.
Line a baking sheet with parchment paper and spread the diced sweet potatoes on it in one layer.
Place in the oven and bake for 25 minutes, or until tender and browned on top.
Remove from the oven and let cool slightly.
In a small bowl, combine the olive oil, curry powder, salt and pepper until well blended; set aside.
In a large bowl mix together the cooked chickpeas with about half of the spice mixture; set aside.
Fill each sweet potato half with about 1 tablespoon of filling mixture; top each with about 2 teaspoons of goat cheese or vegan cheese crumbles; sprinkle remaining spice mixture over each filled potato half; return to oven and bake for 15 minutes or until melted and heated through.
Meal Prep Idea #4: Vegetable Rice Bowls with Lemon Tahini Sauce
This is a great meal prep idea for those days when you’re short on time and want to get in a healthy lunch.
- 1 cup brown rice, cooked according to package directions
- 1 cup shredded carrots (about 1-2 carrots)
- 1 cup chopped broccoli florets (about 1/2 of a large head)
- 1/2 cup chopped green beans (about 1/4 of a large bag)
- 1 tsp olive oil, optional for cooking carrots and green beans
- 1 Tbsp lemon juice or lime juice, optional for seasoning rice bowls
In a small bowl, whisk together the lemon juice or lime juice and olive oil.
Place the cooked brown rice in a large bowl and sprinkle with salt and pepper to taste.
Add the carrots, broccoli florets, and green beans to the bowl with the rice.
Drizzle with lemon juice mixture until evenly coated.
Clean-eating is an achievable lifestyle change that can benefit you in many ways.
The clean-eating lifestyle is a great way to improve your health and feel better. It’s not just about weight loss, but about being healthier and feeling better overall.
When you eat clean, you’re getting more nutrients, vitamins and minerals into your body. Many people have heard that eating clean is good for them, but they don’t know exactly what it means.
The clean-eating lifestyle includes choosing whole foods over processed foods, eating plant-based foods as much as possible and avoiding sugar and artificial additives. It also means drinking water instead of sugary drinks or alcoholic beverages. In addition to eating clean, you should exercise regularly and get plenty of sleep each night.
Here are five reasons to adopt a clean-eating diet:
- Clean eating is good for your gut health
- It helps you lose weight
- It improves your metabolism
- You’ll get more vitamins and minerals from the foods you eat
- Clean eating can improve your sleep pattern
Clean eating can be a great way to improve your health, but it’s not for everyone. It’s important to realize that clean eating is about more than just what foods you eat—it’s about how much exercise you get, how much sleep you get, and even how much stress you handle in your life.
If you still feel like this lifestyle is right for you, then go ahead! Start looking at these tips on 5 Tips for Successful Weight Loss with Clean Eating!