Eating Clean Sample Day

It’s always helpful to have a guideline to go by when changing our eating habits. Of course the best source of information on what to eat during the day when eating clean is Tosca’s book, The Eat-Clean Diet, but I thought I would share what I eat in a typical day, too, just to give you an idea.

Since I’m not much for eating “real food” at breakfast, but know that I need something in my stomach, most often I start my morning with a smoothie of some sort, balancing complex carbs with protein. My smoothies are usually made up of light soy milk, a soy protein powder (of course you can use whey), whatever type of fruit I feel like that morning (I use both fresh and frozen), ground flax seed, wheat germ, and sometimes ice to make my smoothie thicker.

So here is a basic day for me:

7:30 a.m.: 8 oz. to 10 oz. Protein Smoothie

10:30 a.m.: Wholegrain toast with natural peanut butter and a piece of fruit, usually a banana

1:30 p.m.: Chicken or turkey or steak (lean cut) wrap made up of whole wheat tortilla, lettuce, shredded chicken (skinless/boneless), and some type of cheese. I normally use mustard unless I am eating steak and then I use salsa.

4:30 p.m.: Homemade pizza in which I make my own crust using a mix of whole wheat and all-purpose flour, sauce, tons of vegetables including onions, hot peppers, red and green peppers, mushrooms, and some type of low-fat cheese.

7:30 p.m.: Since I don’t want to eat a lot before bedtime, but need something in my stomach, I will drink just a protein shake made up of light soy milk and a scoop of protein powder.

I make sure to drink plenty of water throughout the day, aiming for half of my body weight in oz.

I also take a quality multivitamin with extra iron, fish oil supplements, and alfalfa supplements just as a little “insurance.”

And that’s it!