Connect with us

How To Eat Clean

One Day Of Eating A Clean Diet

Published

on

Clean eating doesn’t have to be a complicated way of living. This one-day meal plan demonstrates that with a little planning, clean eating can be simple. Your goal is to aim for meals and snacks that are the quick, satisfying and healthy.

Breakfast

Well being and weight loss concept berry smoothie.On wooden table with ingredients from above. ** Note: Shallow depth of fieldStart your day with a smoothie. Need a recipe? How about a Mixed Berry Cobbler Smoothie? Featured in Fitness Magazine from the cookbook Ultimate Cookbook of Modern Juicing, this smoothie is full of antioxidants and healthy fats.

Here’s What You Need:

  • Half a cup strawberries
  • Half a cup blackberries
  • Half a cup blueberries
  • Half a cup almond milk (or you can use hemp seed, or coconut milk if you prefer)
  • 2 or 3 Medjool dates

Preparation

Blend all ingredients until you have a smoothie! This recipe produces one serving.

Morning Snack

By 10 a.m., it will be time for your mid-morning snack. Not feeling hungry? You should still make time for a taste of a little something. Your dietary practices will all figure into the grand scheme of keeping your stomach satisfied for the remainder of the day.

Advertisement

Crunchy veggies like carrots, cucumbers, celery or bell pepper slices are exceptionally satisfying and filling coupled with a smidgen of guacamole.

Lunch

Do not skip lunch! More than likely, your stomach will not allow you to do it, and if you do, you will pay the price later. Try to focus on filling these meals with whole grains, fruits, and veggies. Salads are an excellent choice for lunch.

However, there’s no need to lock yourself into the traditional bowl of romaine lettuce. With a bit of meal preparation on the weekend, you can indulge in a Vegan Buddha Bowl. This recipe contains sweet potatoes, chickpeas, avocado dices and homemade tahini dressing and was featured on EatingWell.com.

Here’s What You’ll Need:

  • 1 sweet potato (cut into 1-inch chunks)
  • 3 tablespoons extra-virgin olive oil (divided)
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 2 tablespoons tahini
  • 2 tablespoons water
  • 1 tablespoon lemon juice
  • 1 small clove garlic, minced
  • 2 cups cooked quinoa
  • 1 15-ounce can chickpeas, rinsed
  • 1 firm ripe avocado, diced
  • ¼ cup chopped fresh cilantro or parsley

Preparation

Prep time: 30 minutes

Advertisement
  1. Preheat oven to 425°F
  2. Toss sweet potato with one tablespoon oil and ¼ teaspoon each salt and pepper in a medium bowl. Transfer to a rimmed baking sheet. Roast, stirring once, until tender, 15 to 18 minutes.
  3. Meanwhile, whisk the remaining lemon juice, garlic, two tablespoons oil, tahini, water, with the ¼ teaspoon each salt and pepper in a small bowl.
  4. Put the quinoa into four bowls and add the avocado, chickpeas and sweet potatos. Add tahini sauce and parsley or cilantro.

Afternoon Snack

By 2 p.m. you are probably on the downslope of your day. However, its time for a little pick me. A bowl of fruit such as apples or oranges and a handful of almonds are a great way to check the box for your p.m. snack.

Dinner

Dinner is another meal that you can prepare ahead of time the night before or on the weekend. This preliminary planning helps to ensure that you have a healthy meal waiting for you at home. However, if you have a little time on your hands, try making homemade veggie burgers.

The following Black Bean Plantain Veggie Burger with Avocado recipe that appears on Greatist.com.

Here’s What You’ll Need:

  • 1 plantain with a blackened peel
  • 1 teaspoon virgin coconut oil or extra virgin olive oil
  • 1 can black beans (drained and rinsed)
  • 1/4 cup of hemp seeds
  • 1 ½ tablespoon tahini
  • 1 tablespoon fresh lime juice
  • 1/4 cup red onion, chopped
  • 2 tablespoon finely chopped cilantro or flat-leaf parsley
  • 1-2 tablespoon oat flour (to help bind)
  • 1/4 teaspoon salt + ½ tsp chipotle powder
  • Toppings – sliced onion, lettuce, sliced avocado
  • fresh salsa, vegan mayo
  • sprouted grain buns

Preparation

  1. Start with the Plantains, slicing them into thin rounds.
  2. Warm the skillet and oil before adding your sliced rounds to the pan. You will only need to cook these slices for 1-2 minutes on each side.
  3. Allow them to brown. If your pan loses oil or becomes dry, add a little water.
  4. Remove plantains from pan and add 1 cup to a large mixing bowl.
    Note –  Keep the remaining plantains for a side dish if any are left over.
  5. Mix together in a bowl the salt, onions, hemp seeds, black beans, chipotle powder, lime, tahini, cilantro and oat flour. Mash well with a potato masher or fork.
  6. Get your skillet ready. Add 1 tsp of oil and warm it over medium heat.
  7. Shape your patty mixture into round patties then place each one into the skillet.
  8. Cook for up to three minutes until each side is brown.
  9. Assembly – On the bottom bun, spread the vegan mayo, add the patty, lettuce, onion, avocado, salsa, followed by the top bun.

Voila! You are ready to serve.

Evening Snack

Advertisement

Your evening snack is simple. Indulge in a bowl of fruit. Grapes are a fan favorite because there’s not much fuss in gathering this fruit and they are filling.
This one-day meal plan is just a mere sample of a day in the life of clean eating. There are thousands of recipes available to fit your lifestyle and preferred tastes!

Continue Reading
Advertisement
Advertisement
buffalo cauliflower bites
Snacks and Appetizers11 hours ago

Buffalo Cauliflower Bites

crispy roasted chickpeas
Snacks and Appetizers5 days ago

Crispy Roasted Chickpeas

no bake peanut butter energy balls
Recipes1 week ago

No-Bake Peanut Butter Energy Balls

spinach and feta stuffed mushrooms
Snacks and Appetizers2 weeks ago

Spinach and Feta Stuffed Mushrooms Appetizers

baked sweet potato bites with goat cheese
Snacks and Appetizers2 weeks ago

Baked Sweet Potato Bites with Goat Cheese

beautifully styled bowl of creamy green avocado hummus
Snacks and Appetizers2 weeks ago

Creamy Avocado Hummus You’ll Crave Again and Again

delicious and healthy pumpkin spice oatmeal recipe
Breakfast3 weeks ago

Delicious And Healthy Pumpkin Spice Oatmeal

blueberry almond flour muffins
Breakfast3 weeks ago

Healthier Blueberry Almond Flour Muffins

chocolate smoothie bowl complete
Breakfast4 weeks ago

Protein-Packed Chocolate Smoothie Bowl

baked egg cups with spinach and mushrooms
Breakfast1 month ago

Baked Egg Cups with Spinach and Mushrooms

green smoothie with kale and pineapple
Breakfast1 month ago

Green Smoothie with Kale and Pineapple

whole grain waffles with fresh fruit compote
Breakfast1 month ago

Whole Grain Waffles with Fresh Fruit Compote

banana oatmeal pancakes
Breakfast1 month ago

Banana Oatmeal Pancakes

closeup of quinoa breakfast bowl with almond milk and fruit
Breakfast2 months ago

Quinoa Breakfast Bowl with Almond Milk and Fruit

greek yogurt parfait with berries and granola featured 1
Breakfast2 months ago

Greek Yogurt Parfait with Berries and Granola

whole grain avocado toast with poached egg featured
Breakfast2 months ago

Whole Grain Avocado Toast with Poached Egg

lighter chicken pot pie
Healthy Recipe Makeovers3 months ago

Lighter Chicken Pot Pie

healthier shepherds pie
Healthy Recipe Makeovers5 months ago

Healthier Shepherd’s Pie Recipe

lightened up tuna noodle casserole
Healthy Recipe Makeovers5 months ago

Lightened-Up Tuna Noodle Casserole Recipe

healthier baked chicken tenders on plate
Healthy Recipe Makeovers5 months ago

Crispy and Healthier Baked Chicken Tenders

healthy sloppy joes
Healthy Recipe Makeovers5 months ago

Easy Healthier Sloppy Joes

lighter chicken and rice casserole
Healthy Recipe Makeovers6 months ago

Lighter Chicken and Rice Casserole

better for you meatloaf 2
Healthy Recipe Makeovers6 months ago

Better-For-You Meatloaf

healthy mac and cheese closeup
Healthy Recipe Makeovers6 months ago

Healthier Baked Mac and Cheese

comforting roasted tomato soup
Soups and Stews7 months ago

11 Healthy and Heartwarming Soups to Nourish Your Body and Soul

mediterranean fish stew recipe
Soups and Stews7 months ago

Mediterranean Fish Stew Recipe

carrot ginger turmeric soup
Soups and Stews10 months ago

Carrot Ginger Turmeric Soup

red lentil soup recipe
Soups and Stews10 months ago

Turkish Red Lentil Soup Recipe

roasted tomato soup with garlic
Soups and Stews10 months ago

Roasted Tomato and Garlic Soup

flavorful thai coconut curry soup
Soups and Stews10 months ago

Thai-Inspired Coconut Curry Vegetable Soup

Powdered activated charcoal for facial mask in jar with copy space
Detoxing7 years ago

Activated Charcoal To Detox Your Body

glowing skin, healthy skin
How To Eat Clean2 years ago

The Connection Between Clean Eating and Clear Skin

lentil mushroom shepherds pie
Dinner11 months ago

Lentil and Mushroom Shepherd’s Pie

healthy hair
Whole Foods2 years ago

The Connection Between Whole Foods and Hair Health

brain function
Healthy Eating2 years ago

The Connection Between Healthy Eating and Optimal Brain Function

Production steps of licorice roots pure blocks and candy on wooden table ** Note: Shallow depth of field
Good Nutrition7 years ago

Adaptogenic Herbs and Spices 101

Fish Oil Supplements
Supplements2 years ago

The Benefits and Risks of Fish Oil Supplements

perfectly grilled salmon
Recipes12 months ago

Grilled Salmon with Roasted Vegetables and Quinoa

Supplements
Supplements2 years ago

How to Store and Preserve Your Supplements

vegetable
Detoxing2 years ago

Detoxing for Improved Respiratory Health

joint health
Detoxing2 years ago

How Detoxing Can Improve Joint Health

rosemary herb crusted pork tenderloin
Dinner10 months ago

Herb-Crusted Pork Tenderloin

Wound Healing
Good Nutrition2 years ago

The Role of Good Nutrition in Wound Healing

hair growth supplements
Supplements2 years ago

Supplements for Hair Growth: What Works

healthy joint
Good Nutrition1 year ago

Good Nutrition for Healthy Joints

chicken meal with sweet potato and broccoli
Dinner12 months ago

Baked Chicken Breast with Sweet Potato and Steamed Broccoli

Inscription boost immunity, fresh ripe healthy fruits and vegetables
Good Nutrition2 years ago

Good Nutrition for Boosting Metabolism

Detoxing for Kidney Health
Detoxing2 years ago

The Importance of Detoxing for Kidney Health

holding clear drinking glass
Detoxing2 years ago

The Role of Detoxing in Reducing Water Retention

sauna therapy
Detoxing2 years ago

The Importance of Detoxing in Reducing Inflammation

detoxing with herbal teas
Detoxing2 years ago

Detoxing With Herbal Teas: What to Know

detoxing, weight loss
Detoxing2 years ago

The Role of Detoxing in Weight Loss

detox bath
Detoxing2 years ago

How Detox Baths Can Aid Relaxation and Cleansing

leafy greens
Whole Foods2 years ago

Whole Foods for Bone Health

breakfast food
Good Nutrition2 years ago

The Importance of Breakfast in Good Nutrition

Vegetable Salad 
How To Eat Clean2 years ago

Clean Eating for Hormonal Balance

clean eating, mental health
How To Eat Clean2 years ago

Clean Eating and Its Impact on Mental Health

weight loss
Detoxing1 year ago

The Role of Detoxing in Weight Management

whole foods
Whole Foods2 years ago

Whole Foods and Their Role in Brain Health

Probiotic Supplements
Supplements1 year ago

When and How to Take Probiotic Supplements

Advertisement