Eat Clean Meal Plan
Eating six meals a day gets easier when you have a plan
Part of eat clean involves eating smaller meals more often throughout the day. By eating often you keep your metabolism higher and you burn more fat and calories.
In the beginning try to think a minimum of three meals ahead at any given moment.
As you develop your eat clean lifestyle you will naturally start thinking even more meals in advance
Daily Eat Clean Meal Plan:
| Meal | Servings | |
|---|---|---|
| Eat @ every 2 hours | Drink a glass of water with each meal | |
| Breakfast — Never Skip this meal | 1 Serving of Protein, Vegetable and Carbohydrate | |
| Morning Small Meal | 1 Serving of Protein, Vegetable and Carbohydrate | |
| Lunch | 1 Serving of Protein, Vegetable and Burning Carbohydrate | |
| Afternoon Small Meal | 1 Serving of Protein, Vegetable and Carbohydrate | |
| Dinner | 1 Serving of Protein, 2 Servings of Vegetable and *NO Carbohydrate! | |
| Last Meal of the Day – 4 hours before Bed | 1 Serving of Protein, 2 Servings of Vegetable and *NO Carbohydrate! | |
*NO Carbohydrates For the Dinner Meal and Last Meal of the Day, double up on your vegetable intake instead.
Carbohydrates raise your blood sugar which causes insulin to be released and fat to be stored on your body. At this time of night, there is no need for the quick energy rush that carbohydrates give you. Your body should start winding down in order to go to sleep.
*Foods that contain slow burning carbs include grains, beans, potatoes, corn and vegetables.
Weekly Eat Clean Meal Plan
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Eat @ every 2 hours | Drink a glass of water with each meal | Breakfast Protein, Vegetable,Carbohydrate |
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| Mid-Morning Protein, Vegetable, Carbohydrate |
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| Lunch Protein, Vegetable, Carbohydrate |
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| Mid-Afternoon Protein, Vegetable, Carbohydrate |
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| Dinner Protein, 2 Vegetables |
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| Last Protein, 2 Vegetables |
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Planning tips:
- Have a cooking day
- Have a shopping day to go to local or farmers market for fresh fruit and vegetables
- Buy in bulk when feasable
- When you cook make extra for multiple meals
- Plan on using your dinner left-overs for other meals
- Get a small cooler and a small lunch bag to carry meals to work
- Take a water bottle with you each time you leave your house.
- Keep non-perishable food in your car