28 Day Clean Eating Meal Plan

WHAT IS CLEAN EATING

Clean eating is a simple concept focused on consuming whole foods that are minimally processed and as close to their natural form as possible. Adopting a clean eating plan can be a simple and effective way to lose weight and boost your overall health. Additionally, eating clean means relying less on processed, store-bought items and preparing more meals at home, which could save you money.

WHAT IS IN THE BOOK

The 28 Day Clean Eating Meal Plan provides the essential tools to help you start eating clean, losing weight, and sustaining a more healthful lifestyle.

THE CLEAN EATING GUIDE

What is clean eating?
Pantry and fridge staples.
Is eating organic necessary?
How to eat clean while eating out?

THE 32 CLEAN EATING RECIPES

Includes picture of each recipe.
Include breakfast, lunch, dinner, and snacks.
All gluten and soy free and can be made dairy free.
Made with minimum ingredients.
Can be done in 30 minutes or less.

THE 28 DAY CLEAN EATING MEAL PLAN

Weekly calendar instructing what meals to eat.
Weekly grocery shopping list.

10 REASONS TO EAT CLEAN

Eating clean can revolutionize your life. Here’s how.

YOU WILL HAVE MORE ENERGY

Adam and Eve were onto something when they bit into that apple: Fruit is just one of many clean foods that provide an instant dose of energy. High-fiber fruits like apples take longer to digest and can instantly stave off that afternoon slump while providing critical vitamins for the evening ahead. Other pick-me-ups include quinoa, almonds, eggs, kale, citrus fruit and a good-old-fashioned glass of water.

YOU WILL BE STRONGER

The lean protein that comprises part of the clean-eating philosophy builds lean muscle mass and boosts metabolism, found a study presented at The Obesity Society’s annual meeting in 2014. Some mighty choices for your muscles (in addition to animal-based products like chicken, fish and lean beef) include quinoa, chickpeas, nuts, spinach and seeds.

YOU WILL BE HAPPIER

Food and mood go hand in hand. And the better the food, the better your mood. If you need to brighten your day, go for berries, bananas, coffee, lean proteins, chocolate, turmeric and omega-3 fatty acids, all proven to boost your mental state.

YOU WILL SAVE MONEY

Kiss medical bills and sick days goodbye when you get nutrients from eating clean, real food. (With just the vitamins and supplements you really need.) Plus, shopping locally and in season makes sense – and cents. Planning clean meals for the week is cost-effective if you make a list and stick to it, as there’s no chance of overspending at the store. And by skipping pricey restaurants and unhealthy takeout orders, you’re doing your wallet, not just your waistline, a favor. Want to really stretch your clean-eating dollars? Take leftovers for lunch.

YOU WILL BE BETTER IN BED

Mamma mia! Women living in Italy and other regions of the Mediterranean enjoy a healthier sex life than those in the US, thanks to the components of their diet –yep, vegetables, fruits, nuts, whole grains and olive oil. That’s what researchers found in a comprehensive study published in the International Journal of Impotence Research.

YOU WILL HELP THE PLANET SURVIVE

There’s an oft-quoted statistic that food travels approximately 1,500 miles from farmer to consumer in the United States. By eating local and seasonal foods, as recommended by Clean Eating, you can help reduce your carbon footprint.

YOU WILL BE SMARTER

Eating a healthy diet rich in fruits, vegetables, fish and nuts keeps our minds sharper and our memories stronger by a whopping 24%, proved a study published in the spring 2015 issue of Neurology. Our brains also function better with nutrients such as omega-3 fatty acids, as shown in Nature Reviews Neuroscience, while they sputter and slow down when we fill them with sugar (including alcohol), fast food and the wrong kinds of fats. If that’s all too much to think about, remember one point from the Nature Reviews Neuroscience report: A balanced diet means better brain health.

YOU WILL HAVE BETTER RELATIONSHIP

Preparing clean meals takes time, just the kind of time that allows for easy, relaxed conversations with your kids, spouse, and other family members and friends. If they’re too busy with screen time to share stove-top time, point them to the Johns Hopkins Bloomberg School of Public Health 2014 study, published in Public Health Nutrition, showing good health comes from home cooking. People who cook dinner six to seven times a week consume 137 fewer calories per day than those who cook once a week or less, along with 16 fewer grams of sugar. Now that’s home sweet home.

YOU WILL ENJOY FOOD EVEN MORE

Picture trying to eat a processed, fast-food burger in your car. Now picture spearing a forkful of salad. Which one takes longer and really makes you slow down? You got it – the salad. Eating clean also means eating with purpose and savoring food. That means a better relationship with everything from radishes and radicchio to red velvet cupcakes (which you’ll no longer crave).

YOU WILL LIVE LONGER

Picture the fountain of youth made out of whole grains, fruits and vegetables. Study after study has shown that consuming these foods can lengthen your life span. A recent JAMA Internal Medicine report found that each additional 28-gram serving of whole grains per day (go for nutrient-dense ancient grains like teff, amaranth, millet and sorghum) was associated with a 5% lower risk of dying from any cause. And in a study published in the American Journal of Epidemiology, European researchers have found that increasing your produce intake to more than 569 grams per day reduces your risk of mortality by 10%. Choose raw veggies whenever you can; in the same study, they were associated with a drop in mortality of 16%.

Rather than focusing on eating more or less of certain things (like fewer calories and more protein for example), clean eating promotes awareness of your food‘s pathway between its origin and your plate. In a nutshell, it means eating whole, unprocessed foods that are as close to their natural form as possible.
Still questioning whether a clean diet is right for you?

DOWNLOAD

Cutting processed foods from your diet and eating clean is a positive lifestyle change that has countless health benefits. Unlike a standard diet that you follow to reach a short-term goal, clean eating is a common-sense strategy to achieve permanent and lasting good health, without depriving yourself of flavourful food or feeling guilty after every meal. 

THE 28 DAY CLEAN EATING MEAL PLAN

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  • The Clean Eating Guide
  • The 32 Clean Eating Recipes
  • The 28 Day Clean Eating Meal Plan
  • PDF format