A clean diet is characterized by eating foods rich in nutrients within your menus, preferably in their natural state, that is, they are free of chemicals and preservatives, which over time are harmful to your health.
So that you have a perfect, healthy and balanced diet, we will present you a 3-week eating plan based on a clean diet; which contain creative, intelligent and delicious dishes that you can prepare yourself.
If you want to start your diet, equip your pantry with olive oil, salt, pepper and spices, plus the list that we add per week, to guarantee its success. Do this 3 week diet plan to eat clean .
3 week clean eating diet
1. First week of the clean diet
To start this week of clean eating, you must first have the following list of foods, which cannot be missing in your pantry since they will be used in your preparations throughout the week.
- Fruits and vegetables of your choice (including bananas).
- Almond milk.
- Plant-based protein powder.
- Nut butter.
- Quinoa.
- Chicken.
1.1 Meals that you can prepare for breakfast
For this week, start your mornings with some delicious and vitamin-rich shakes. you can choose between the following options:
- A high protein shake, especially for after training, incorporating protein powder and fruits or vegetables.
- Simple drinks or with three types of fruits; you can also mix fruits with vegetables.
1.2 Ideas for your lunches
Get creative with the quinoa. You can prepare a large batch of this grain to use as a base in your dishes. You can combine it with eggs and avocado, fruits and nuts, corn and black beans, or steak and vegetables. Use your creativity to eat delicious.
1.3 Ideas for your dinners
Chicken doesn’t have to be boring. When you prepare it, use it as the main ingredient accompanied with other components. For example, you can consider the following ideas:
- Chicken with vegetables.
- Chicken wraps with quinoa.
- Balsamic chicken with barley and chard.
- Chicken skewers with satay sauce, based on peanut butter.
- Grilled chicken.
2. Second week of the clean diet
List of foods that you must have in your pantry.
- Favorite fruits and vegetables.
- Vegetables.
- Eggs.
- Seafood or fish.
2.1 Meals that you can prepare for breakfast
For this week make all your breakfast based on eggs. You can also make veggie muffins, burritos, and frittatas, as well as add broccoli or Swiss chard, for extra fiber and to keep you full all morning .
2.2 Ideas to prepare your lunches
You can prepare an assortment of mixed vegetables, or kale salad with spinach and even Brussels sprouts, and accompany it with a protein such as grilled tuna, for example. You can also prepare a rich raw salad with a homemade dressing.
2.3 Ideas for your dinners
For dinner you can enjoy a variety of fish and seafood, for example: you can prepare a fillet of salmon, tilapia or baked cod, which are super easy to prepare and rich in protein and healthy fats.
Also, you can opt for some seafood with wine, or some seafood tacos.
3. Third week of the clean diet
List of foods you must have in your pantry
- Favorite fruits and vegetables.
- Oatmeal.
- Milk and / or yogurt.
- Ground turkey or chicken.
3.1 Meals that you can prepare for breakfast
You can make a large quantity of oatmeal and store it in the fridge. Oatmeal is a cereal rich in fiber, nutritious and very versatile for cooking.
When you serve your oatmeal for breakfast, you can personalize it by adding other ingredients such as fruits (blueberries, bananas, strawberries) or peanut butter.
3.2 Ideas for your lunches
For this week everything will be based on cooked vegetables. To do this, we recommend that you spiral or julienne your sweet potatoes, zucchini, pumpkin and carrots so that you can prepare a variety of rich zoodles and accompany them with your favorite protein (shrimp or stewed ground turkey).
3.3 Ideas for your dinners
If you like meatballs, this is a good time to prepare them. We recommend that you make some chicken or turkey meatballs in sauce or in the oven and add it to your zoodles. Also, you can make chicken meatball soup with vegetables.
Conclution
If your goal is to eat healthy, healthy and balanced to stay in shape, we invite you to take this eating plan into account. Remember that in the preparation of the menus you should use preferably natural products, for example olive oil for the preparation of salads; in the case of smoothies you can sweeten them with honey, molasses or maple syrup.
On the other hand, it is important that the preparation of fish or chicken is baked or grilled, to avoid frying as much as possible.
Reference
- Creveling, M. Your 4-Week Meal Prep Guide for Clean Eating. For Dailyburn [Revised January 2018]
