Clean Eating

The soul of clean eating is consuming food in its most natural state, or as close to it as possible.  It is not a diet; it is a lifestyle approach to food and its preparation, leading to an improved life - one meal at a time.  Most of us when we workout forget that 80% of our abs are in the kitchen and 20% are in exercise.  


Clean eating isn't always easy, especially with the every day temptations of pre packaged junk foods every time we turn around.  Eating clean all the time is not always realistic, you can take steps to limit processed foods.  It is very important to choose from natural foods as often as possible.  If you are in a pinch try to pick the least processed item to consume.

  • Eat 5-6 times a day. Three meals and two to three small snacks.  Include a lean protein, plenty of fresh fruit and vegetables, a complex carbohydrate with each meal.  This keeps your body energized and burning calories efficiently all day long.  

Here is a grocery shopping list from Tosca Reno (books are listed below):

  • Drink at least two liters (8 cups) of water a day.  See chart below based on your weight how much you should drink.

  • Limit your alcohol intake to one glass of antioxidant-rich red wine a day.  
  • Get label savvy. Clean foods contain just one or two ingredients.  Any product with a long ingredient list is human-made and not considered clean.  Here is more information  on understanding labels and ingredients in food from The Gracious Pantry.
  • Avoid processed and refined foods.  This includes white flour, sugar, bread and pasta.  Enjoy complex carbs such as whole grains instead.
  • Know the enemies. Steer clear of anything high in saturated and trans fats, anything fried or anything high in sugar.
  • Shop with conscience.  Consume humanely raised and local meats.
  • Choose organic whenever possible.  If your budget limits you, make meat, eggs, dairy and the dirty dozen your organic priorities.  Anything we consume a lot of I always try to buy organic (even if not on the dirty dozen list).  

  • Consume healthy fats.  Try to have essential fatty acids, or EFAs, every day.
  • Learn about portion sizes.  Work towards eating within them.  Here is a good website to learn more about portion sizes: The Gracious Pantry.
  • Reduce your carbon footprint.  Eat produce that is seasonal and local.  It is less taxing on your wallet and our environment.
  • Slow down and savor. Never rush through a meal.  Food tastes best when savored. Enjoy every bite! 
  • Take it to go.  Pack a cooler for work our outings so you always have clean eats on the go.  I can say from experience this is one big thing that will keep you on track!
  • Make it a family affair.  Food is a social glue that should be shared with loved ones. Improve the quality of your family's life along with your own.

Here is a list of clean eating meal plans.  They have all been created by Clean Eating Magazine. They come complete with shopping lists!  I also have a few of my own but do not have shopping lists with them.  If you would like to see one of mine please let me know! 

Please note these meal plans are based on a certain daily calorie intake.  
If you are unsure of what your daily calorie intake should be please check here: Calorie Caculator.  After finding out your calories for the day you can customize a meal plan for yourself.  I am always available to help you customize one too. Here is a link to a blank template if you want to create your own meal plan: Blank Meal Plan Template. So if you have questions or want help please get in touch with me!

Spring Meal Plans
Spring Meal Plan
In an issue filled with global delights, our meal plan takes you around the world with a final stop near bathing-suit season.
Related SHOPPING LIST(s): Week 1 | Week 2
Spring Meal Plan 2
Get ready for summer without all the stress of planning meals, and enjoy sweet rewards like Strawberry Cornbread!
Related SHOPPING LIST(s): Week 1 | Week 2
On The Road to Spring
Make the transition from winter hibernation to spring levity with a blend of dishes both hearty and light!
Related SHOPPING LIST(s): Week 1 | Week 2
Put a Spring in Your Step
When your body is in good shape you feel lighter on your feet, and spring ingredients make it easy (and tasty) to eat right! Download this meal plan now!
Related SHOPPING LIST(s): Week 1 | Week 2

Summer Meal Plans
Light and Lean Summer Eats
Beat the heat by keeping it light and easy, with two weeks worth of meals to keep you on the slender track! Download this meal plan now!
Related SHOPPING LIST(s):  Week 1 | Week 2

Summer’s Edible Brights
With warmer-weather produce finally hitting vegetable stands, get ready to prepare our fresh, light fare bursting with all the colors of the rainbow. Download this meal plan now!                         Related SHOPPING LIST(s): Week 1 | Week 2

Fall Meal Plans
Fall Into Something Sumptuously Clean
$10 family dinners fast! See the Sept/Oct 2009 issue of Clean Eating for the recipes that use these affordable ingredients. Download this meal plan now!
Related SHOPPING LIST(s): Week 1 | Week 2
Spice Up Your Life This Autumn
Simple and slimming meals don’t have to be void of flavor. We’ve used a variety of herbs and spices to keep your palate and waistline happy through fall.
Related SHOPPING LIST(s): Week 1 | Week 2

Winter Meal Plans
Winter Meal Plan
Dishes like Baked Falafel Pitas are a full-flavor salute to winter – and a sure bet you’ll keep any extra padding at bay.
Related SHOPPING LIST(s): Week 1 | Week 2

Winter Meal Plan #2
Our “Light Issue” is packed with slimming delights – and this two-week plan is no exception (think: Chicken Banh Mi sandwiches!)
Related SHOPPING LIST(s): Week 1 | Week 2

The start of a new year is a good time to renew your motivation to lead a healthier lifestyle. With the holiday rush behind you, capitalize on this time to start fresh with your eating habits. Download this meal plan now!

Related SHOPPING LIST(s): Week 1 | Week 2

Slim and Slender Winter Fare
With spring slowly creeping into view, it’s a good time to renew your motivation to lead a healthier lifestyle and turn the winter blues beet red, citrus orange or spinach green! Download this meal plan now!
Related SHOPPING LIST(s): Week 1 | Week 2

This winter, look back to some cleaned-up classics for warmth and comfort. These recipes (and their nostalgia) don’t cost you extra calories – each is less than 450! Download this meal plan now!
Related SHOPPING LIST(s):  Week 1 | Week 2

So we all have reasons on why we are not eating healthy or as clean as we should be, right?  We are busy with our every day lives and our jobs, children, parents, school, pets you name it seem to distract us from our plans!  I can't express how important it is to have clean eating snacks ready to go for your week.  It will make you a successful clean eater for the long run!  These are just basic snack ideas (some of my personal favorites). I will be posting more recipes to make some of your own snack ideas.  Stay tuned! 
  • Hummus and raw veggies
  • Apple slices and peanut butter
  • Hardboiled eggs
  • Frozen grapes
  • Air popped corn
  • Pumpkin Seeds
  • Banana with nut butter
  • Steamed edamame with sea salt
  • Mixed berries (strawberries, blueberries, raspberries, blackberries)
  • Clementine
  • Greek yogurt with fruit
  • Greek yogurt with granola
  • Cherry tomatoes
  • Sugar snap peas
  • Figs
Here is a link to my Clean Eating Snack Bars  article.  This is a MUST read!!

I could go on and on on healthy clean eating snacks.  If you have a question on one or want some more ideas pleas feel free to contact me at any time!   You can reach me on my blog, on facebook or by email.  

  • Clean Eating Magazine -  I get this magazine and love it.  It has wonderful recipes in it!  I highly recommend adding it into your magazine collection.

Do you feel hungry all the time? Does the scale not seem to be budging at all? Always feel tired and want to nap? Craving sugary foods all day long? I know all of these feelings all too well! I had them all! These are all signs you may want to clean up your diet. I did and started clean eating and I now feel amazing!  For more details please feel free to email me directly at or message me via Facebook.

I run clean eating challenge groups every few months so please check in with me to see if I have any openings!  I would love to help you learn how to eat clean and learn new recipes!

In my challenges I cover the following:
Clean Eating
Meal Planning
Meal Prep
Emotional Eating
Accountability to make it a lifestyle change


  1. This is some good info right here! :)

  2. This is some good info right here! :)

  3. Thanks so much for the info! I TRY so hard to do clean eating and sometimes I make it and sometimes I don't. It's time to get back into it and start again. This is a great place to begin.

  4. Clean eating is easy! Healthline Website gives all the necessary tips!