Nancy Crews - 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 Nancy Crews Copyright 2015 Nancy Crews All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

67 Fruit Infused Water Recipes: Vitamin Water Recipes To Lose Weight, Detox, Boost Immunity And Have A Healthier Body Family Spiralizer Cookbook: 60 Best Vegetable Spiralizer Recipes, From Breakfast Noodles To Pasta Main Dishes, Fries, Soups, Veggie Sides And Sweet Desserts C lean 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. C lean 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. C lean 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 doesnt 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 dont know what to choose. You should opt for fruits and vegetables. You cant 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.

R EFRIGERATOR 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, black pepper Dried Onions, Ginger, Garlic Dried herbs: dried thyme leaves, dill, crumbled dried sage, oregano, tarragon, Italian seasoning blend Spices: allspice, chili powder, cumin seeds, ground cumin, ground cinnamon, coriander seeds, ground ginger, curry powder, dry mustard, paprika, nutmeg, crushed red pepper, turmeric Honey, agave nectar or maple syrup Semisweet chocolate chips Unsweetened cocoa powder Vanilla extract B reakfast: - Oatmeal and yogurt breakfast Midday snack: - 1 handful of peanuts Lunch: - Tomatoes soup with baked garlic and whole wheat croutons - 1 lettuce salad Dinner: - Oven baked brown rice with vegetable mix and chicken meat Evening snack: - 1 apple Y ou will just love this amazing and simple breakfast. Preparation time: 5 minutes Cooking time: 0 minutes Servings: 2 Ingredients: 2 cups of oatmeal 1 and cups almond milk with vanilla 1 teaspoon vanilla essence 1 and cups Greek yogurt with currants 1 teaspoon chia seeds 1 teaspoon flaxseed seeds 1 teaspoon lemon juice 20-30 drops stevia Directions: 1. 2. 2.

Pour the mix in layers in 2 different cups. 3. Add the yogurt and mix. 4. Serve right away. Nutritional value: calories 87, fats 2 g, carbs 24 g, proteins 0.9 g, fibers 1, sodium

A refreshing soup that really makes you feel good.

Preparation time: 15 minutes Cooking time 20 minutes Servings: 4 Ingredients: 4 garlic cloves chopped 2 tablespoons olive oil 33 oz tomatoes juice 1 teaspoon sea salt 1 teaspoon brown sugar 1 handful fresh chopped garlic 1 handful croutons Directions: 1. Heat up a frying pan at a medium temperature with the olive oil and cook the tomatoes juice for 1 or 2 minutes. 2. Add the garlic, the sea salt, the sugar and the basil. 3. 4. 4.

Serve the soup in bowls with bread croutons. Nutritional value: calories 40, fats 1 g, carbs 3 g, proteins 1 g, fibers 1 g, sodium

D ont hesitate to try this amazing recipe. Preparation time: 15 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 small chicken breast 4 oz brown rice 3 oz bacon 3.5 oz mushrooms, chopped 2 oz green peas 2 oz canned corn 1 handful chopped basil 1 pinch of salt and pepper onion, chopped 1 oz butter 1 oz milk 2 oz sweet cream 1.5 oz flour 1 pinch nutmeg Directions: 1. Boil the rice according to the instructions from the package. 2. 3. 3.Next page