Meal Planning Made Simple

These are the guidelines I use for planning my meals and creating the Clean Eating groups. *  Healthy eating doesn't have to be complicated!  You can mix up the flavor using different seasonings and the options are endless!  See the recommended food below and please share any good recipes you come up with!

Breakfast- Bulletproof coffee and a shake.  

Lunch- 2 cups vegetables, 1-2 tbs fat, 4-6 oz protein, 1/4-1/2 cup carbs- preferably from fruit or starchy vegetables.  

Snacks- 1 cup vegetables (can occasionally do 1/2- 1 cup fruit), 1-2 oz protein, 1 tbs fat

Dinner- Shake plus 1 tbs fat, can do ~100 calories in fun toppings such as fruit, cocoa nibs, etc

 

* This amounts to about a 1600 calorie day.  Adjust as needed based on your age, weight, activity level, etc.  

 

What you eat is more important than how you eat it!  Ideally, you want a balance of vegetables, fat, and protein at every meal.  If you only want to eat three times a day, just add the snacks into your meals.  If lunch feels too big, move part of it to a third snack.  If a snack is a little short on protein, such as celery and peanut butter, just increase your protein in your lunch, etc.  You can always add more vegetables!  We are not aiming for perfection, just get close and enjoy each meal. 

 

 

 

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Lean Protein- Organic, free range, grass fed, etc.  We want quality proteins as much as possible

Chicken breast

Turkey breast

Ground turkey, 93-97% lean

Ground chicken breast

Ground bison

Grass-fed beef

Salmon

White fish (halibut, cod, tilapia, tuna, etc.)

Pork tenderloin (lean cut)

Egg whites

IsaPro or other clean protein powder without carbs

*Whole eggs, chicken thighs and grass-fed beef are allowed just count as your fat too. 

**Grass-fed dairy, cheese etc. may also count as a protein and fat. You may want to limit these items as they may cause inflammation.

 

Vegetables

Spinach

Kale

Any leafy greens

Broccoli

Cauliflower

Asparagus

Zucchini

Green Beans

Bell Peppers

Cucumber

Mushrooms

Celery

Etc.

 

Healthy Carbs- mainly around workouts

Oatmeal

Sweet potatoes

Potatoes

Rice

Rice cakes

Quinoa

Squash

Apple

Pear

Berries

Grapefruit

Fruit, Etc.

 

Healthy Fats

Avocado

Almonds

Nuts

Nut Butters

Olive Oil

Coconut Oil

 

Condiments

Mustard

Salsa

Spices- cinnamon, garlic, curry, cumin, pepper, etc

Herbs- basil, cilantro, rosemary, etc