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Clean Eating Guidelines

Many people think they eat healthy, when in fact they don’t. And many people want to eat healthy, but don’t know where to start.

Clean eating is typically eating food in its most natural state and not eating any processed foods. I try to eat as clean as I can, but I do occasionally eat dairy free yoghurt and whole grains such as oats and bread.

These clean eating guidelines should provide you with information you need to start eating a healthy diet (without being too extreme) and give you a few meal ideas.

WHAT FOOD SHOULD I BE EATING? 

The old food pyramid has got it kind of right. With more current research though, we now recognise that eating a higher fat diet can actually be very beneficial for fat loss, and we do not need as many carbohydrates as previously thought (more on this in another post!)

This food pyramid has been modified slightly and is a good guideline to go by.

clean eating guidelines - food pyramid
Modified Food Pyramid

My recommendations for daily servings:

Food TypeServes Per Day
Whole grains (whole meal bread, pasta, rice and oats)3-4
VegetablesUnlimited!
Fruit2
Fish, poultry, eggs2-3
Plant oils (olive, canola, soy, corn, sunflower, peanut and other vegetable oils) and avocado2-3
Nuts and legumes1-3
Dairy1-2
Red meatOnce or twice per week
Sweets and butterOnce or twice per week
White carbs (rice, bread, pasta) and white potatoAs little as you can

HEALTHY MEAL IDEAS 

BREAKFAST 

  • Omelette with vegetables such as spinach, mushrooms and tomato;
  • Whole meal toast with poached eggs and avocado;
  • Bacon, scrambled eggs and avocado;
  • Oats with low fat milk and honey;
  • Overnight oats (soak oats overnight in milk and in the morning add berries and yoghurt);
  • Smoothie made with fruit, low fat or dairy free milk (almond milk is my favourite), greens and protein powder.
green omelette

LUNCH 

  • Chicken and brown rice salad;
  • Tuna / salmon and lentil salad;
  • Whole meal wrap with chicken or turkey, avocado and salad;
  • Toasted sandwich made with whole meal bread, chicken or turkey, avocado and salad;
  • Brown rice sushi; and
  • Egg sandwich made with whole meal bread.

DINNER 

  • Chicken or beef stir fry with quinoa or brown rice;
  • Roast (chicken, beef, lamb, etc) with roast vegetables (go easy on the white potato);
  • Salmon with salad or vegetables;
  • Homemade curries and soups (pumpkin and curried cauliflower are my favourites);
  • Zucchini pasta with homemade turkey meat balls and pesto;
  • Cauliflower crust pizza
  • Chicken crumbed in LSA (linseed, sunflower seeds, almond meal) and roast vegetables.
cauliflower crust pizza
cauliflower crust pizza

SNACKS 

  • Carrot sticks and healthy dip such as hummus, spinach, avocado;
  • Whole fruit (not dried);
  • Yoghurt;
  • Raw, unsalted nuts;
  • Omelette or boiled eggs;
  • Popcorn; and
  • Protein shakes.

WHAT FOODS SHOULD I LIMIT? 

  • Junk food such as chocolate, biscuits, cakes, ice cream, chips, lollies and all the regular ones;
  • Other processed foods such as sugary cereals, muesli bars, bottled sauces and pretty much anything that comes in a packet;
  • Deep fried food, hot chips, pizza, sausage rolls;
  • Take away foods such as McDonalds;
  • Fatty meat such as chorizo and sausages;
  • Soft drink, energy drinks, flavoured milk, refined fruit juice; and
  • Alcohol
clean eating guidelines - foods to avoid

I also have a free 7 Day Slim Down meal plan that will help you lose weight in a healthy way. It’s gluten, dairy and processed sugar free and you can download it below :)

HOW OFTEN SHOULD I EAT? 

Lots of people say that you should eat 5-6 small meals per day, and eat every 2-3 hours. But it actually doesn’t really matter. As long as you are eating the right type of foods and the right amount of calories, you are on track. However, I like to eat smaller regular meals as eating regularly prevents me from getting hungry and over eating. If I don’t eat for longer than this, I get so hungry that when I do eat, I often over eat.

DINING OUT

Just because you eat healthy, doesn’t mean you can’t go out for a meal with friends. At most cafes and restaurants, there are usually healthy options. Here are some ideas for eating out:

  • Breakfast: healthy porridge, poached eggs and avocado on toast, tea or fresh juice;
  • Lunch: chicken/turkey salad or wrap (limit the creamy sauce and cheese);
  • Dinner: stir-fry, healthy curries (no white rice), small steak (200g), salmon or chicken with roast vegetables.
clean eating guidelines - eating out
Dining out for breakfast – healthy porridge
clean eating guidelines - dining out for lunch
Dining out for lunch – healthy chicken salad

DRINK ENOUGH WATER

Your organs and tissues are made up of 70-90% water, and even your bones are 20% water. Your body NEEDS water to function correctly! Make sure you’re drinking at least 2L of water per day (can be in the form of other drinks such as tea). Plus this may also prevent you from drinking unnecessary calories from things like soft drink.

My daily diet plan can be found here and here x

If you really want to eat healthy and change your lifestyle, it is best to have a proper plan to follow. You will be much more likely to stick to it and be consistent if you are able to follow a guide.

I have a complete nutrition and workout program that will help you eat healthy while you also train. You can find more information about my program below :)

15 comments on “Clean Eating Guidelines”

  • Jackieline lebajan says:

    its so inspiring…

    • Rachael Attard says:

      Thank you! :) x

    • JASMINE HABR says:

      This is so helpful thank you so much!

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