clean eating info

Hello all -

Since today's time didn't work for everyone, I thought I would send out the information so you all have it available. This is a plan given to me by a certified trainer at the Y. It is not her plan, but rather a plan from the Mayo Clinic. I've been doing this since January and have lost 25 pounds. You can do it too!

Let me know if you have questions.

Holly

Clean eating checklist

·       Keep a food journal

·       Eat breakfast

·       Eat every 2-3 hours

·       Eat calories evenly throughout the day

·       Eat your veggies, especially greens!

·       Eat your healthy fats

·       Eat a source of protein in every meal

·       Eat 5 servings of protein

·       Eat 2-4 servings of veggies

·       Eat 4 servings of healthy fat

·       1 serving of oatmeal (optional breakfast only)

·       1 serving fruit (optional post-workout only)

·       Stop eating 3 hours before going to bed

·       Drink 1 gallon water

·       Drink 16 oz of water immediately before and after each meal

·       Read labels! If it has more than 5g of sugar/serving, don’t eat it.

·       Keep daily sugar intake at 30g or less

 

Daily food journal – example

Breakfast – carb (optional), protein, fat

Midmorning – protein, fat

Lunch – protein, fat, veggie

Midafternoon – protein, fruit (optional)

Dinner – protein, fat, veggie

 

Healthy fats – 4 servings/day

·       Oils (1/2 tbsp.) – 60 calories

·       Most desirable – olive and unrefined coconut

·       Nuts (2tbsp) – 85 calories

·       Nut butters (1tbsp) – 100 calories

·       Avocado (2 oz. or ¼ cup) – 60 calories

·       Guacamole (2 oz. or ¼ cup) – 85 calories

·       Sunflower seeds (2tbsp) – 85 calories

·       Coconut milk – unsweetened/sugar free (12 oz. or 1.5 cups) – 75 calories

·       Almond milk - unsweetened/sugar free (12 oz. or 1.5 cups) – 75 calories

 

Optional items

·       Complex Carbohydrate – 1 serving in the morning only (optional)

o   Oatmeal (1/2 cup dry cooking in 1 cup of water = ¾ cup cooked) – 150 calories

·       Fruit – 1 serving (1 cup/1 medium piece) after workout only (optional)

o   Apple, banana, grapes pineapple, grapefruit, orange, pear, plum, kiwi, apricot, cantaloupe, blueberries, strawberries, peach, cherries

Vegetables – 1 cup – 2-4 servings/day

·       Leaf lettuce (any type) – 10 calories

·       Artichoke/hearts – 75 calories

·       Bamboo shoots – 25 calories

·       Sprouts – 8 calories

·       Beets – 50 calories

·       Cabbage (any type) – 20 calories

·       Jicama – 50 calories

·       Peppers – 20 calories

·       Radishes – 20 calories

·       Summer squash – 40 calories

·       Sugar snap peas – 50 calories

·       Leeks – 55 calories

·       Turnips – 40 calories

·       Spinach raw – 7 calories

·       Spinach cooked – 41 calories

·       Broccoli raw – 40 calories

·       Asparagus – 40 calories

·       Onion raw – 40 calories

·       Mushroom – 30 calories

·       Tomato – 25 calories

·       Cauliflower – 28 calories

·       Beans (green, Italian, wax) – 45 calories

·       Celery – 19 calories

·       Zucchini – 28 calories

·       Cucumber – 16 calories

·       Carrots – 54 calories

·       Brussels sprouts – 60 calories

·       Eggplant – 30 calories

·       Sauerkraut – 30 calories

·       Salsa – 70 calories (check the label for added sugar)

High Protein Foods (low fat/low carb) – 5 servings/day

·       Serving size – lean meats 4 oz. – size of palm

·       Lean beef – 160 calories

·       Lean ground turkey – 160 calories

·       Chicken breast (boneless/skinless) – 120 calories

·       Tuna steak – 157 calories

·       Shrimp – 132 calories

·       Any white fish – 194 calories

·       Canned tuna in water (5 oz.) – 100 calories

·       Protein powders – 110-130 calories

·       Egg whites (4 large) – 100 calories

·       Egg substitute (1/2 cup) – 105 calories

·       Low fat cottage cheese (1 cup) – 163 calories

·        Greek yogurt (plain/small container) – 90 calories