Example of a clean diet??? PLEASE READ...

healthymission92
healthymission92 Posts: 157
in Food and Nutrition
Hi.
Could I see an example of a day's diet of those who eat clean. (By that I mean no processed foods, adde sugars etc. I don't mean too strictly clean) For example your breakfast, lunch, dinner and how many cals around?
THANKS.:happy: would be REALLY appreciated....
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Replies

  • wgn4166
    wgn4166 Posts: 771 Member
    you can check mine out. Im not perfect. I am addicted to Dt. Mt Dew, and usually have to have something sweet LOL
  • rmartin72
    rmartin72 Posts: 1,085 Member
    Great Thank you for asking that question about clean eating!! I have had the same question myself!!
  • kcoyle220
    kcoyle220 Posts: 34 Member
    bump
  • taso42
    taso42 Posts: 8,980 Member
    signal to noise ratio so far: 0
  • healthymission92
    healthymission92 Posts: 157
    I only ask as I struggle to get enough when doing so, wondering whether i'm missing something.
    Right now mine looks like this;
    Breakfast - plain greek yoghurt and oats
    Lunch - chicken or tofu spinach salad
    Dinner - fish or meat with veg and sweet potato or brown rice
    Snacks of - nuts, fruit and homemade hummus or pnut butter, eggs.
  • stronglikebull
    stronglikebull Posts: 402
    check mine out. the most processed thing in my diary is the fiber one cereal.
  • taso42
    taso42 Posts: 8,980 Member
    Sounds excellent actually.

    not sure if cheese or oils count as "clean" by your definition of cleaning eating, but you can make up a nice salad with cheese and olive-oil based dressing and that will help bridge the gap if you're concerned about too few calories.
  • healthymission92
    healthymission92 Posts: 157
    Yes, maybe if I add in oils or something? I struggle to get over 1000 some days
  • HealthierAndFitterMe
    HealthierAndFitterMe Posts: 52 Member
    you can check out my diary . i think i eat pretty clean . my diary is open for everyone to see , so give it a look . (:
  • alaynarobinson1
    alaynarobinson1 Posts: 4
    breakfast - 2 brown (cage free) eggs - 1 cup of organic spinach - 8 blackberries 8 raspberries
    snack - pomegranate Greek yogurt
    lunch - 1 cup of organic spinach - 1 cup of romaine lettuce - 4oz of chicken breast w/ low-fat Parmesan ranch dressing
    snack - 1 banana or apple
    dinner - 6oz wild caught salmon - 1 cup of brown rice

    everything comes to about 1100 calories - all organic
  • angelalawsons
    angelalawsons Posts: 30 Member
    It seems like you do great. :-O If you're concerned about getting enough then look up the new vegetarian food pyramid. Im not a vegetarian. But I wish I could follow that recommended diet. They say to follow it and make sure you get enough iron and b vitamins.
  • angelalawsons
    angelalawsons Posts: 30 Member
    Here is the one Ive seen.

    http://dailyvegetarianrecipes.wordpress.com/2010/06/16/new-food-pyramid/
  • huckleberry0070
    huckleberry0070 Posts: 64 Member
    I've been trying to eat clean as well, you can check my diary.
  • bhankiii
    bhankiii Posts: 217 Member
    You can check mine. Its empty today since I'm fasting but go back some days. There's also a clean eating group here:

    http://www.myfitnesspal.com/groups/home/133-clean-eating-group
  • Vercell
    Vercell Posts: 437 Member
    You can look at mine not perfect but I have to cut most stuff out my diet due to stomach problems.
  • Journalartista
    Journalartista Posts: 84 Member
    check my diary :)
  • pattyproulx
    pattyproulx Posts: 603 Member
    You can have a look at mine (skip this past Saturday :P).

    I'm mostly Paleo/Primal, but basically try to eat as minimally processed as possible - though I do have some mayo and ketchup on my burgs, haha. (I guess it depends on your definition of clean)
  • Acg67
    Acg67 Posts: 12,142 Member
    I only ask as I struggle to get enough when doing so, wondering whether i'm missing something.
    Right now mine looks like this;
    Breakfast - plain greek yoghurt and oats
    Lunch - chicken or tofu spinach salad
    Dinner - fish or meat with veg and sweet potato or brown rice
    Snacks of - nuts, fruit and homemade hummus or pnut butter, eggs.

    Hate to tell you but greek yogurt, oats, tofu, pb are all processed
  • akiramezu
    akiramezu Posts: 278
    Here is my sample diet that I give to people when they ask me what i 'usually' eat on a daily basis

    Breakfast - 4 egg whites, 2 whole eggs (scrambled with 1 table spoon of olive oil) + 100g sweet potato (steamed)
    Lunch - 150g chicken breast (grilled with 1 table spoon of olive oil), 150g broccoli, 100g sweet potato (steamed)
    Dinner - 100g turkey mince, 1 tomato, cup of spinach, garlic
    Post workout - 2 scoops of whey protein, 1 banana, 1 table spoon of peanut butter
    Snacks - 1 ounce of almonds

    Clean to me is healthy essential fatty acids (olive oil, peanut butter, almonds)
    Lean Protein - some lean chicken breast, turkey breast/mince, good cut of steak
    Vegetables - all of them, but i prefer broccoli, asparagus and spinach
    Fibrous Carbs - sweet potatos is my absolute favorite, i'm not carb conscious at all, but sweet potatos is my preferred source of carbs, i do eat brown rice and whole grain toast and such as well AND BEANS/LEGUMES love them. I tend to stay away from refined processed flour based carbs such as pasta and white bread. WHITE RICE IS NOT THAT BAD PEOPLE
    Supplements - good old whey protein, fish oil and a fat burner (not for everyone)
  • Misslisat
    Misslisat Posts: 203 Member
    I had a pretty good day! Most are like this...

    Breakfast
    Milk - Nonfat (fat free or skim), 1.25 cup
    Whey Factors - Strawberry, 1 scoop
    Coffee - Brewed from grounds, 1 cup (8 fl oz)
    Great Value Cinnamon Vanilla - Coffee Creamer, 2 tbsp
    379 Calories

    Lunch
    Chicken of the Sea - Chunk Light Tuna In Water - Correct From Can Label 06-20-2012, 4 oz drained
    Green Giant Just for One - Cauliflower and Cheese Sauce, 1 Tray
    Dole Ready Cut Fruit - Strawberries, Peaches, Bananas, 1.5 cup(140g)
    245 Calories

    Dinner
    Chicken - 4 oz. Breast (Boneless, Skinless) , 5.32 ounces
    Pictsweet Steam'ables - Asparagus Spears, 6 spears
    No Yolks Large (Cholesterol Free Egg White Pasta) - Egg Noodles, 1 cups cooked
    Campbell's - Golden Mushroom Soup, 1/2 cup
    508 Calories

    PM Snack
    Nestle - Nestle Quick Chocolate Powder, 2 TBS (16g)
    Blue Bunny - Fat Free Frozen Yogurt - Homemade Vanilla, 1.5 cup
    330 Calories

    Calories Carbs Protein Fat Fiber
    Totals 1,462 215 112 19 15
    Your Daily Goal 1,700 170 128 57 14
    Remaining 238 -45 16 38 -1
  • Acg67
    Acg67 Posts: 12,142 Member
    http://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/
  • lyttlewon
    lyttlewon Posts: 1,118 Member
    Breakfast: Fruit Yogurt, coffee (I had some sugary creamer with it), 250 cals
    Lunch: Ham on whole wheat sandwich thin with small amount of mayo, quinoa salad (with oil, lemon juice, sun dried tomatoes, cucumber, bell peppers, onion), baby carrots, 460 cals
    Snack: pistachios 64 cals
    Dinner: Homemade chicken parmigiana with Ceasar salad 610 cals
    Evening snack: undecided

    Total 1384 cals
  • lyttlewon
    lyttlewon Posts: 1,118 Member
    http://www.wannabebig.com/diet-and-nutrition/the-dirt-on-clean-eating/

    I guess I don't *get* what this definition of clean eating is. I cook/prepare about 75% of my own food.
  • healthymission92
    healthymission92 Posts: 157
    Thank for your replies everyone, I will check out your diaries :smile:
    Thanks for the vegeterian pryamid too!

    I'm aware oats, tofu etc isn't 100% clean but to me clean is more focused on non junk type foods and added sugar, unhealthy fats etc.
  • PaleoPath4Lyfe
    PaleoPath4Lyfe Posts: 3,161 Member
    Hi.
    Could I see an example of a day's diet of those who eat clean. (By that I mean no processed foods, adde sugars etc. I don't mean too strictly clean) For example your breakfast, lunch, dinner and how many cals around?
    THANKS.:happy: would be REALLY appreciated....

    Here is my menu for today:

    Breakfast:

    3 egg omelette (ham, onion, pepper, tomato, spinach and raw cheddar cheese) cooked in coconut oil
    3 slices fresh slab bacon
    coffee with coconut oil

    Lunch:
    Salad: romaine, tomato, red onion, red cabbage, slivered carrot, radishes, broccoli, cauliflower, chia seed, grilled chicken
    home made caesar dressing
    water

    Supper:
    Grilled pork chops
    sauteed collard greens (sauteed in fresh chicken stock and filtered bacon drippings)
    grilled corn on the cob

    Dessert after supper:

    Fresh peaches and whipped cream


    Snacks:
    sunflower seeds
    pistachios
    apple
  • PaleoPath4Lyfe
    PaleoPath4Lyfe Posts: 3,161 Member
    I had a pretty good day! Most are like this...

    Breakfast
    Milk - Nonfat (fat free or skim), 1.25 cup
    Whey Factors - Strawberry, 1 scoop
    Coffee - Brewed from grounds, 1 cup (8 fl oz)
    Great Value Cinnamon Vanilla - Coffee Creamer, 2 tbsp
    379 Calories

    Lunch
    Chicken of the Sea - Chunk Light Tuna In Water - Correct From Can Label 06-20-2012, 4 oz drained
    Green Giant Just for One - Cauliflower and Cheese Sauce, 1 Tray
    Dole Ready Cut Fruit - Strawberries, Peaches, Bananas, 1.5 cup(140g)
    245 Calories

    Dinner
    Chicken - 4 oz. Breast (Boneless, Skinless) , 5.32 ounces
    Pictsweet Steam'ables - Asparagus Spears, 6 spears
    No Yolks Large (Cholesterol Free Egg White Pasta) - Egg Noodles, 1 cups cooked
    Campbell's - Golden Mushroom Soup, 1/2 cup
    508 Calories

    PM Snack
    Nestle - Nestle Quick Chocolate Powder, 2 TBS (16g)
    Blue Bunny - Fat Free Frozen Yogurt - Homemade Vanilla, 1.5 cup
    330 Calories

    Calories Carbs Protein Fat Fiber
    Totals 1,462 215 112 19 15
    Your Daily Goal 1,700 170 128 57 14
    Remaining 238 -45 16 38 -1

    That canned chicken, protein powder, frozen yogurt, egg noodles and microwavable vegetables are not considered clean eating
  • healthymission92
    healthymission92 Posts: 157
    Hi.
    Could I see an example of a day's diet of those who eat clean. (By that I mean no processed foods, adde sugars etc. I don't mean too strictly clean) For example your breakfast, lunch, dinner and how many cals around?
    THANKS.:happy: would be REALLY appreciated....

    Here is my menu for today:

    Breakfast:

    3 egg omelette (ham, onion, pepper, tomato, spinach and raw cheddar cheese) cooked in coconut oil
    3 slices fresh slab bacon
    coffee with coconut oil

    Lunch:
    Salad: romaine, tomato, red onion, red cabbage, slivered carrot, radishes, broccoli, cauliflower, chia seed, grilled chicken
    home made caesar dressing
    water

    Supper:
    Grilled pork chops
    sauteed collard greens (sauteed in fresh chicken stock and filtered bacon drippings)
    grilled corn on the cob

    Dessert after supper:

    Fresh peaches and whipped cream


    Snacks:
    sunflower seeds
    pistachios
    apple

    Sounds great! I've just ordered coconut oil, i'm sure that'll help with getting more cals :)
  • Misslisat
    Misslisat Posts: 203 Member
    I had a pretty good day! Most are like this...

    Breakfast
    Milk - Nonfat (fat free or skim), 1.25 cup
    Whey Factors - Strawberry, 1 scoop
    Coffee - Brewed from grounds, 1 cup (8 fl oz)
    Great Value Cinnamon Vanilla - Coffee Creamer, 2 tbsp
    379 Calories

    Lunch
    Chicken of the Sea - Chunk Light Tuna In Water - Correct From Can Label 06-20-2012, 4 oz drained
    Green Giant Just for One - Cauliflower and Cheese Sauce, 1 Tray
    Dole Ready Cut Fruit - Strawberries, Peaches, Bananas, 1.5 cup(140g)
    245 Calories

    Dinner
    Chicken - 4 oz. Breast (Boneless, Skinless) , 5.32 ounces
    Pictsweet Steam'ables - Asparagus Spears, 6 spears
    No Yolks Large (Cholesterol Free Egg White Pasta) - Egg Noodles, 1 cups cooked
    Campbell's - Golden Mushroom Soup, 1/2 cup
    508 Calories

    PM Snack
    Nestle - Nestle Quick Chocolate Powder, 2 TBS (16g)
    Blue Bunny - Fat Free Frozen Yogurt - Homemade Vanilla, 1.5 cup
    330 Calories

    Calories Carbs Protein Fat Fiber
    Totals 1,462 215 112 19 15
    Your Daily Goal 1,700 170 128 57 14
    Remaining 238 -45 16 38 -1

    That canned chicken, protein powder, frozen yogurt, egg noodles and microwavable vegetables are not considered clean eating

    Excuse me, but I don't see anything about canned chicken.
  • lauren3382
    lauren3382 Posts: 372 Member
    You can check out my diary. I eat pretty clean too. Most processed foods I eat are usually protein powder and cottage cheese.
  • inkandsheep
    inkandsheep Posts: 101 Member

    I'm aware oats, tofu etc isn't 100% clean but to me clean is more focused on non junk type foods and added sugar, unhealthy fats etc.

    Rolled oats or steel cut oats are clean because they are whole foods. Only porridge oats are processed.

    I've been trying to incorporate more clean/whole foods into my diet lately. I'm also mostly eating plant based (e.g. vegan). I use some non-dairy milk, non-dairy and dairy yoghurts and eat some chocolate (but try to go for the healthier options e.g. raw artisan chocolate bars etc.) and a few things like breakfast cereals every now and then.

    A good "clean" day for me would be something like this:

    Breakfast: overnight oats (rolled jumbo oats, non-dairy milk, fruit, chia seeds - prepared the night before and kept in the fridge overnight)
    Lunch: homemade green smoothie (berries, banana, raw hemp protein powder, a couple of handfuls of spinach, non-dairy milk or organic coconut water)
    Dinner: homemade veggie stew/chilli or curry (beans or lentils and veg) with quinoa (with minimal oil used in cooking e.g. 1 tsp of olive oil)
    Snacks: fresh and dried (no added sugar or anything artificial) fruit, raw veggies, nuts and/or seeds, yoghurt or non-dairy yoghurt topped with sunflower seeds or hemp seeds, homemade vegan baked or no-bake goodies like no-bake oat bars or brownies/blondies made with chickpeas (instead of flour), apple sauce (instead of egg) and peanut butter (as the fat).

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