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That's great MRITECH! Keep up the good work and pat yourself on the back!
"If it tastes good; Spit it out!" ~ Jack Lalanne
I am new to the Eat Clean Diet and have only been doing it for about 10 days now. I am feeling amazing and do not even feel hungry throughout the day...my cravings for sugary snacks are gone. Here is my typical day:
Breakfast-1/2 cup (dry) old fashioned oats, 1/2 c. skim milk, 1/2 c. water, 1/4 c. fresh blueberries, dash of cinnamon (mix all together and microwave for 1 minute) along with 3 large egg whites (scrambled and eaten separate from the oatmeal)
Snack#1-1 can tuna in water (drained), 1/2 cucumber sliced
Lunch-4 oz. chicken breast, 1/2 sweet potato, 1 cup veggies (fresh, frozen, or canned)
Snack#2-1 can chicken breast in water (drained), 1/2 apple
Dinner-4 oz. lean meat, 1/2 sweet potato (or 1/2 c. brown rice), 1 cup veggies (fresh, frozen, or canned)
I space these "meals" out every 3 hours and in 10 days I have lost 5 pounds! Last night I made an amazing clean pizza using whole wheat tortilla shell, diced tomatoes, g. pepper, mushrooms, onion, ground turkey, and fat free mozerella cheese...yummo:)
Edited by: MRITECH11 at: 4/18/2011 (22:05)
Breakfast- oatmeal with cinnamon and cranberries and walnuts and four egg whites
Snack- strawberries and blackberries (or a banana with a little peanut butter and flax seed on top when berries aren't in season)
lunch- veggies with hummus and some yogurt with berries or an apple
Snack- "trail mix" high protein cereal from Trader Joe's with unsulfured dried fruit and some almond slivers OR a yam with some cinnamon sprinkled on top and some walnuts heated up with a little pure maple syrup
Dinner- veggies (steamed, roasted, fresh, etc.) and some kind of protein
Don't always have an after dinner snack but if I'm hungry I'll have a bowl of cereal or a wrap with a small amount of cheese.
Basically- I eat when I'm hungry. I work out every day. I make new recipes for "on the go" foods once a week or so so that I don't get bored and I allow a little wiggle room for not "clean" items if I so choose. :)
4 egg whites, 1 egg, sprinkle of cheese (that way I don't need salt), ~.5c spinach (cooked first)
and then either bread with PB + flaxseed meal and jam or cereal (.5c if oats, 1 cup of wheat based) with .5 c FF milk mixed with .5 scoop protein powder, tiny bit of honey. Blueberries if I've got them
.5-1C cottage cheese with walnuts on top, if after a work out piece of fruit is added.
4-5 oz protein plus .5 C carb (ie rice) and vegetables fresh and/or frozen
Protein ~3oz and fresh veggies
Protein and veggies, a carb is after a workout.
1c FFmilk + I scoop Protein powder, a fruit if is was really rough.
My after lunch meals are far less defined, but I am working on that,
Indianapolis IN - Eastern Time Zone.
Ran my first Marathon, Indianapolis Indiana October 16th 2010.
Your stomach shouldn't be a waist basket.
I miss you Dad (I know you'd be proud of me).
When i am consistent my meal plan looks like the following:
Breakfast: Pancake (cottage cheese, oats, one egg) topped with almonds raisins & a little honey.
Snack 1: Banana & Light Cheese string
Lunch: Sandwich (typically soy burger on a wholewheat bun) with side of spinach & feta salad.
Snack: 2 Snack bar or piece of fruit
Dinner: Roasted or frozen vegetables with lean protein (chicken breast, salmon, tuna)
and carb (potato, rice, couscous etc) etc
Post workout snack protein brownie (1 scoop PP topped with 1 tbs Peanut butter)
Not sure just how 'clean' it is.
Edited by: FEED_ME_SHOES at: 3/11/2011 (14:59)
'On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow. .'
I am consistently a "clean" eater but not always consistent in balance or portion control.
So I don't really have a "typical" day I guess.
AM - poached egg on a bed of steamed spinach along side a handful of fresh orange segments and about 2 tablespoons of fermented veggies
Middle of the day:
About 2 tablespoons yogurt cheese sprinkled with chopped roasted almonds and a small drizzle of maple syrup
PM: Acorn squash soup sprinkled with a little grated Parmesan and drizzled with olive oil and a small glop of yogurt cheese on top
Now that was a menu I am happy with. The portions were good, the meals were tasty and I felt satisfied.
Hospitals are terrific for traumatic care; for acute care. They do a really, really good job in saving lives when it’s a sudden bleeding emergency. But in terms of chronic care, they’re terrible; (that is) in terms of the illnesses that most people have, endure, that cost the most money, that last the longest and ultimately die from. -Dr. Andrew Saul
Here is my typical day:
Meal one: 1/2 serving muesli cereal with 1/2 soy milk (just to put something in my belly before going to the gym).
Meal two: 1 scoop protein & carb power (200 calories)
Meal three: 1/2 cup oatmeal, 1 Tablespoon pecans, 1 T raisins, dash of cinnamon
Meal four: Large salad with beans (either kidney, black or garbanzo), veggie protein - black bean burger patty, balsamic vinegar, Banana for dessert
Meal five: Apple and raw nuts (cashews and almonds)
Meal six: celery sticks with peanut butter and raisins
Meal seven: dinner - chicken, whole wheat couscous, broccoli
Fit Artist: your menu looks so delicious! I love stir-frying with coconut oil.
Flex Chef: thanks for the resources, I will definitely have to check out the links!
There are many public nutrition logs you could easily go snoop on other people's spark page, namely many of the ones on my friends list and you will learn volumes. I am also leaving you a few of my blogs to look over granted its enough food to feed a large man so keep that in perspective but hopefully you get some good principles to follow.
Edited by: FLEXCHEF at: 3/11/2011 (10:32)
Pre workout: small galss of veggie juice
post workout: cottage cheese with fresh raspberries
lunch: shrimp, peppers, onion & garlic stir fried in coconut oil
snack:Greek yogurt, whey protein and fresh raspeberries (gotta eat them while their fresh!)
dinner: chicken Caesar
dessert; chocolate almont halvah (not that clean but it is all natural, and I deserve a treat today. It also fits into my calorie, protein, carb and fat range)
12 glasses of water
1 cup of tea before bed
Edited by: FIT_ARTIST at: 3/11/2011 (10:24)
"If it tastes good; Spit it out!" ~ Jack Lalanne
I would find it so helpful if any of you who consistently eat clean would post a typical daily menu? I'd like to get a better picture of what it would look like to eat all clean meals and snacks. Ideas and inspiration are sure to follow! Thank you :)