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Fit Friday! Eating Clean and Getting Lean- My Daily Eating Plan

apple-17092_1280I used to be the type of person that thought quick, fad diets were the easiest way to lose weight. I would find some shake or pill or supplement that people were raging about and try it out. Don’t get me wrong, they usually worked for a short period of time. But they never, ever lasted and they never made me feel as healthy as I do now that I eat clean.

 

After I had my second daughter, I dramatically changed my diet and I am 110% convinced that it was one of the best decisions I have made in terms of my health. Not only did it help me lose the extra weight I had from before and during my pregnancies, but it also made me feel so much better. I have tons more energy (without having to drink coffee 5 times a day) and with the workout regimen that I developed, it has helped me improve my physique and build muscle. I have heard so many times, “Abs start in the kitchen!” This is no joke!

Daily Meal Plan Ideas

Here is an example of what I eat throughout any given day. I have included some substitutions and different options because not everyone likes the exact same things!

First of all, the first thing that I changed about my eating habits was the amount of water I drink. We all should be drinking at least half of our body weight in ounces of water. So, my weight for example fluctuates around 140-150lbs. I drink around 60-70 ounces of water everyday, and I could even be drinking a little bit more than that! I also eat 5-6 times a day, making sure that I eat every 2.5-3.5 hours to keep my metabolism up.

 

Breakfast:

– A Smoothie (Find some of my favorite smoothie recipes here) I always try to pack it full with as much protein, fiber and natural energy as I can to start my day!

-Egg Whites: You can make these into a omlettle or scrambled, however you like! But don’t add a whole bunch of junk (butter, cheese, ketchup) to them because this defeats great nutritious value they have on their own.

-Oatmeal- Such a great meal to begin the day! This gives you energy and keeps you fuller longer. I sometimes throw a handful of raw oats into my smoothies.

almond-83766_640Snack: (One mid-morning and one mid-afternoon usually)

-Raw Almonds, try to go unsalted if you can!

-Apples with a tablespoon of natural peanut butter

-Hummus and veggies(Carrots, celery, cucumber)

-Cottage Cheese and fruit(I love it with pineapple)

-Hard boiled egg

Homemade Protein Balls 

-Greek Yogurt with Raw Honey or Frozen Berries (My Dessert Snack for after Dinner)

Lunch:

-TUNA: This is what I have for lunch at least 3 times a week. Its full of lean protein!

-Wraps: I usually use turkey or a lean protein. I try not to add cheese to it and stay away from the mayo! Make sure you use whole wheat or whole grain, no white bread products!bowl-102215_1280

-Green Smoothie

-Salads: I only use olive oil and balsamic vinegar as dressings. Pre-bottled dressings can have so make extra junk in them. I also do not use croutons or any toppings like that. If you like a crunch, try adding nuts!

-Chicken and Broccoli, Green Beans, or Asparagus: This is for days that I want to eat a really lean, protein packed meal that will leave me full! This can easily be pre-made and kept in a container to take with you as well.

Dinner:

-Proteins: Chicken, Tilapia, Salmon, Ground Turkey

-Grains: Quinoa, Brown Rice, Beans (Garbanzo, Black Beans, Cannelini) If you want pasta, get a whole wheat product and try to make your own sauce. Store bought sauces add a ton of sugar.

-Sides: Broccoli, Asparagus, Zucchini, Fresh Green Beans, Carrots, Sweet Potatoes, Kale, Spinach

When you are starting to change your diet, it can be tough! For moms, career women, students, or all of the above, changing the way that we incorporate food habits into our daily routines is challenging because a lot of the time its whatever’s quick, easy, or both! My advice is just to stick with it! I promise it will change the way you feel, inside and out!

There are people out there that say keeping a food journal is the best way to get started on a clean eating path and I can see the benefits of it I just do not have the time to write down everything I eat! Even if you don’t write it down though, your body keeps its own journal on what you give it and you will either be rewarded or punished by what you decide to eat. So if you aren’t big on note taking or keeping track of things on a notepad, just think about what you eat, before you put it in your mouth!

Read the ingredients on the label and a good rule of thumb is if there is more than 5 ingredients listed, and you can’t pronounce most of them, don’t get it! Try to stay as natural and CLEAN as possible. Don’t worry, this does not by any means spending way more money at the store than normal!

Next Friday, I will be posting a 5 day meal plan with a grocery list included so stay tuned for that!

*Heres to Eating Clean and Getting Lean*

-Joanna

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