A clean diet is characterized by eating foods rich in nutrients, preferably in their natural state, that is to say, they are free of chemical products and preservatives, which over time are harmful to your health.
In order for you to have a perfect, healthy and balanced diet, we will present you with a 3-week diet plan based on a clean diet; which contain creative, smart 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 we add per week, to ensure the success of it. Make this 3-week diet plan to eat clean.
3-week diet to eat clean
1.First week of the clean diet
To start this week of clean food, you must first have the following list of foods, which can not 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
- Powder of protein based on plants.
- Nut butters.
1.1 Meals you can prepare for breakfast
For this week, start your mornings with delicious shakes and rich in vitamins. 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 the fruits with vegetables.
1.2 Ideas for your lunches
Be creative with 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 rich.
1.3 Ideas for your dinners
Chicken does not have to be boring. When you prepare it use it as a 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.
- Recipes with chicken to eat clean
2.Second week of the clean diet
List of foods you should have in your pantry.
- Favorite fruits and vegetables.
- Seafood or fish
2.1 Meals you can prepare for breakfast
For this week, make all your breakfasts based on eggs. You can also prepare vegetable muffins, burritos and frittatas, and also incorporate broccoli or Swiss chard, to obtain extra fiber and keep you full all morning.
2.2 Ideas to prepare your lunches
You can prepare a mixed assortment of 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 filet of salmon, tilapia or baked cod, which are super easy to prepare and rich in protein and healthy fats.
Also, you can choose some seafood with wine, or seafood tacos.
3.Third week of the clean diet
List of foods you should have in your pantry
- Favorite fruits and vegetables.
- Milk and / or yogurt
- Ground turkey or chicken.
3.1 Meals that you can prepare at breakfast
You can prepare a large amount 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 breakfast oatmeal, you can personalize it by adding other ingredients such as fruit (blueberries, 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 spiraling or chopping your sweet potatoes, zucchini, pumpkin and carrots in julienne so that you can prepare a variety of rich zoodles and accompany them with your favorite protein (shrimp or ground turkey stew).
3.3 Ideas for your dinners
If you like meatballs, this is a good time to prepare them. We recommend you make some chicken meatballs or turkey in sauce or baked and add it to your zoodles. Also, you can prepare chicken dumplings soup with vegetables.
If your goal is to eat healthy, healthy and balanced to keep fit, we invite you to take into account this feeding plan. 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 you prepare the fish or chicken in the oven or on the grill, to avoid frying as much as possible.
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