suggested clean eating plan


Here is how I eat when I want to eat clean.  I got this from a friend a couple of years ago, but I have made some changes.  It works well for losing pounds if you stick to the portion sizes.  When I am working out hard, I need more calories, so I double the portions a lot.  I have adjusted the plan I received to meet the gluten-free needs of this celiac, and eliminated any other allergens that I have.  Like with all diet plans, consult a physician before you begin!

No sugar. No salt. Drink lots of water. Don’t eat after 6:00 pm.

You can add all the spices you want – just don’t add salt.


  • 1/2 cup cooked quinoa
  • 1 small apple (I usually cut it up and add it to the hot quinoa.)

Morning Snack

  • 1/2 cup fruit


  • 4 oz protein (chicken or turkey)
  • 1/2 cup cooked brown rice or quinoa
  • 2 cups cooked green veggies
  • 1/2 cup fruit

Afternoon Snack

  • 1/2 cup fruit or a small orange or apple


  • 4 oz protein (chicken or turkey)
  • 1/2 cup cooked brown rice or quinoa
  • 2 cups cooked green veggies
  •  [sometimes I add a small plate of cut up tomatoes and avocados, drizzled with olive oil and sprinkled with pepper & garlic]
  • [sometimes I add 1/2 cup mushrooms and a tablespoon of hummus]
  • 1/2 cup fruit


[sometimes if I am really hungry, I will add about a cup of cut cucumbers to either lunch or dinner]

If you have a salad with your meal, do not use dressing, try squeezing lemon and/or lime instead.

The above is just a guideline.  The point is to eat clean and not over indulge.  If you are focusing on dropping weight, stick to the portions.  But, if you are just trying to eat healthier, don’t deprive yourself.  Some days we are hungrier than others, and starving yourself can actually have larger detrimental effects.  So don’t fight the hunger – just eat better choices.

Again, this works for me – it will not work for everyone!


17 thoughts on “suggested clean eating plan

cheer me along!

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s