CLEAN EATING PRINCIPLES

1. Eat more. not big plates, but 5-6 small meals each day, spaced 2 - 3 hours apart.  Protein and complex carb at each meal with a big glass of water!

2. Eat breakfast everyday, within an hour of waking up.

3. Eat your last meal 3 hours before bed.

4. Eat a combination of lean protein and complex carbohydrates at each meal.

5. Eat sufficient healthy fats every day.

6. Drink at least 1/2 your body weight in ounces of water each day.  Add some lemon, limes, cucumbers or orange slices for extra flavor!

7. Carry a cooler packed with clean foods & snacks each day.

8. Depend on fresh fruit and vegetables for fiber, vitamins, nutrients and enzymes.

9. Adhere to proper portion sizes.

10. Eat only foods that have not been overly processed, or that contain artificial additives (sweeteners, colors, preservatives, etc.), saturated and trans fats. 

READ THE INGREDIENTS LABEL!  

What to Avoid:

• Avoid all over-processed foods, particularly white flour and sugar
• Avoid all chemically charged foods
• Avoid foods containing preservatives
• Avoid artificial sugars
• Avoid artificial foods such as processed cheese slices
• Avoid saturated and trans fats
• Avoid sugar loaded beverages, including sodas and juices
• Avoid or do your best to limit alcohol intake.
• Avoid all calorie dense foods containing little or no nutritional value. 
• Avoid super sizing your meals. Eat until your satisfied not until you feel stuffed. 
• AVOID ANYTHING that contains the following on the label:
• High Fructose Corn Syrup, Corn Syrup
• Aspartame
• Sucralose
• Maltodextrin
• MSG (Monosodium Glutamate)
• Enriched 
• Modified, Genetically-modified, etc.
• From concentrate
• TIP:  When you see the words "diet", "sugar-free" or "lite", chances are it contains artificial sweeteners like Aspartame which is POISON! Stay away. 

HEALTHY FOOD SHOPPING LIST

Seriously friends, eating healthy doesn't have to be boring! there's tons of great recipes and meals that we can put together to keep our palate entertained,... but the most important part of this is to change our mindset.... eating healthy is not dieting!

No Matter which program you are following, if you stick to eating from this list, you are bound to get amazing results and if you turn them into habits and part of your new lifestyle....you will keep your results and continue to feel amazing!

VEGETABLES

• kale,cooked or raw
• collared greens, cooked or raw
• spinach,cooked or raw
• brussel sprouts, chopped or 5 medium
• broccoli, chopped
• asparagus, 10 large spears
• beets, 2 medium
• tomatoes,chopped, cherry, or 2 medium
• squash (summer) , sliced
• winter squash (all varieties) , cubed
• string beans
• peppers, sweet, sliced
• carrots, sliced or 10 medium
• cauliflower, chopped
• artichokes ½ large
• eggplant, ½ medium
• okra
• jicama,sliced
• snow peas
• cabbage, chopped
• cucumbers
• celery
• lettuce (NOT  iceberg)
• mushrooms
• radishes
• onions, chopped sprouts

FRUITS

• raspberries
• blueberries
• blackberries
• strawberries
• watermelon, diced
• cantaloupe, diced
• orange, divided into sections or 1 medium
• tangerine, 2 small
• apple, sliced or 1 small
• apricots, 4 small
• grapefruit, divided into sections ½ large
• cherries
• grapes
• kiwifruit, 2 medium
• mango, sliced
• peach,sliced or 1 large
• nectarine, sliced or 1 large
• pear, sliced or 1 large
• pineapple,diced  
• banana ½ large
• papaya, diced
• figs, 2 small
• honeydew melon, diced

LEAN PROTEIN

• sardines (fresh or canned in water), 7 medium

• boneless, skinless chicken or turkey breast, cooked diced
• lean ground chicken or turkey,cooked
• fish, fresh water(catfish, tilapia,trout), cooked, flaked
• fish, cold water,wild caught (cod, salmon, halibut, tuna), cooked, flaked
• game: buffalo (bison, ostrich, venison) cooked, flaked
• game:lean ground,cooked, diced
• eggs, 2 large
• greek yogurt, plain, 1%
• yogurt, plain 2%
• shellfish (shrimp, crab, lobster), cooked
• clams, canned, diced
• red meat, extra-lean, cooked, diced
• lean ground meat, cooked
• shakeology, 1 scoop
• tempeh
• tofu, firm
• pork tenderloin, diced, cooked
• tuna, canned light in water, drained
• turkey slices, low-sodium, fat-free, 6 slices
• ham slices, low-sodium, fat-free, 6 slices
• ricotta cheese, light
• cottage cheese, 2%
• protein powder (whey, hemp, rice,pea),  1 ½ scoops (approx. 42 g depending on variety)
• veggie burger, 1 medium patty
• turkey bacon (reduced fat), 4 slices

COMPLEX CARBOHYDRATES   

• sweet potato
• yams
• quinoa, cooked
• beans (kidney, black, garbanzo, white, lima, etc.), cooked, drained
• lentils, cooked, drained
• edamame, shelled
• peas
• refried beans, nonfat
• brown rice, cooked
• white rice, cooked
• potato, mashed or ½ medium
• corn on the cob, 1 ear
• amaranth, cooked
• millet, cooked
• buckwheat, cooked
• barley, cooked
• bulgur, cooked
• oatmeal, steel-cut, cooked
• oatmeal, rolled, cooked
• pasta, whole-, cooked
• couscous, whole wheat, cooked
• crackers, whole-grain, 8 small crackers
• cereal, whole-grain, low sugar
• bread, whole-grain, 1 slice
• pita bread, whole wheat, 1 small
• waffles,whole-grain, 1 waffle
• pancakes, whole-grain,1 small
• english muffin, whole-grain ½ muffin
• bagel, whole-grain, ½ small
• tortilla, whole wheat, 1 small
• tortilla, corn, 2 small

HEALTHY FATS

• avocado, mashed or ¼ medium
• 12 almonds, whole, raw
• 8 cashews, whole, raw
• 14 peanuts, whole, raw
• 20 pistachios, whole, raw
• 10 pecan halves, raw
• 8 walnut halves, raw
• hummus
• coconut milk, canned
• feta cheese, crumbled
• goat cheese, crumbled
• mozzarella (low-moisture), shredded
• cheddar, shredded
• provolone, shredded
• Monterrey jack, shredded
• parmesan, shredded

• pumpkin seeds, raw
• sunflower seeds, raw
• sesame seeds, raw
• flaxseed, ground
• olives, 10 medium
• peanuts
• coconut, unsweetened, shredded

CLEAN EATING MEAL PLAN FOR BEGINNERS

If you are like most people, you skip breakfast or limit It to coffee and toast, then you skip a morning snack, lunch comes and you are starving, grab the first sandwich that comes your way.  Afternoon snack? what is that?? bring on the coffee and a the Snickers bar!  Dinner, oh Dinner time.... you get home and there's nothing prepared so while you are prepping dinner, helping the kids do homework, fix the house, do laundry, etc, etc, etc, you are munching on lots of different carbs and then dinner is ready, yay!!! You serve your plate, finish, get up for seconds, eat the kids left overs and then...... bed time comes... but you are still hungry...how about a mid night snack???

This meal plan I'm sharing with you has helped dozens of my clients get started with their health and weightloss journey.  It is a guide for you to get an idea of where to start.  You might have to adjust it depending on your specific issues and goals. 

If you need further assistance with it or have any questions, please don't hesitate to ask. 

CLEAN EATING CHALLENGE MEAL PLAN

3 Meals: Breakfast ~ Lunch ~ Dinner
2 snacks: mid morning ~ mid afternoon
Shakeology: 1 a day
Workout: at least 5 days a week

BREAKFASTS:

  ~ Omelet with 3-4 egg whites with spinach, tomato, low fat cheese or any other vegetables u want to mix in or plain. Plus a Toast or Orange or avocado and salsa.

~ Hard Boiled eggs (3-5 don’t eat the yolk) w a toast and a cup of berries

~ Oatmeal (½ cup uncooked old fashioned oats + 1 cup water to cook) with a banana and tablespoon of walnuts or slivered almonds.

~ One serving high fiber cereal + almond milk or skim milk + 1 cup of berries

~ 2 slices Ezekiel bread toasted with a tablespoon almond or peanut butter and sliced banana or strawberries

~Shakeology (any recipe)

~ Fit Pancakes (recipe on the recipe section)


SNACKS: (AM and PM)
~ Apple or any other fruit + cheese stick or quarter cup any nuts or cup low fat greek yogurt or cup cottage cheese or 2 tablespoons peanut or almond butter

~ Shakeology mixed in water

~ ½ cup hummus with vegetables like carrots, peppers, cherry tomatoes, cucumbers, jicama, snow peas, etc.

~ 2 cups of fruit

~ Rice cake with lean turkey + low fat cheese

~ Rice cake with almond butter and half banana on top or berries.

~ 2 Romaine lettuce leaves with Lean turkey and low fat cheese wraps

~ Bowl of fruit

~ 2 hard boiled eggs (no egg yolk)

~ Green apple with 1 tablespoon of almond or peanut butter

~ High Protein bar (at least 10 grams of protein and less than 24 g of sugar)

Important: eat fruit in the morning, no fruit in the afternoon or night (only berries allowed after noon). Opt for vegetables preferably in the afternoon.


LUNCH~ Vegetable or Bean soup + small salad

~ Big plate of salad with chicken or chickpeas or turkey or Salmon or grilled Tofu or low fat cheese or ½ avocado.

~ Sandwich or wrap on whole grain bread or tortilla with lean meat, and low fat cheese and a small salad or lots of lettuce and tomatoes. Spread hummus or mashed avocado, no mayo!

~ Omelet with 4-6 egg whites with spinach, tomato, low fat cheese or any other vegetables u want to mix in or plain.

~ Shakeology

Main idea here is lean protein and greens. Have some grains but measure it. Portion should be no more than ¾ of cup of for example: brown rice, whole grain pasta, quinoa, beans, etc .


DINNER:
 ~ Grilled lean meat (Turkey, chicken, Tilapia, Salmon, Tofu) plus a big salad or steamed vegetables and ½ cup cooked brown rice or whole wheat pasta or Quinoa or a baked potato.

~ Grilled turkey burger on top of baby spinach and other veggies (salad)

~ Shakeology

~ Omelet with 4-6 egg whites with spinach, tomato, low fat cheese or any other vegetables u want to mix in or plain.


IMPORTANT:
~ If you feel hungry before bed, have some herbal tea, grab a handful of almonds or a cup of berries, or a cup of unsweetened almond milk (only about 30-40 calories) and that is it. No cookies, no cereal, no glass of cow milk, no ice cream…nada!!! brush your teeth and go to sleep.

~ Eat every 2-3 hours

~ Drink a lot of water. Some experts say we should drink half of our weight in ounces of water, for example weight = 160 lbs, then drink 80 oz of water a day at least).

~ If you have a party to attend, eat before you leave home.

~ Most restaurants will accommodate your dietary needs so, don’t be afraid to ask for grilled instead of fried, vegetables instead of fries.

~ Listen to your body

~ Don’t starve yourself

~ Every small step is getting you closer to your goals

~ Don’t obsess with the scale.

~ Be prepared and plan ahead. Go to dollar store and get snack sized bags.

~ Don’t skip meals

~ Your coach is here to help you so don’t be shy and message, text, call when you need her

~ Nothing tastes as good as being healthy and fit feels.

~ Make your daily exercise a non negotiable appointment with yourself.

~ Enjoy the ride!

*Shakeology is available for purchase at www.shakeology.com/paulachavez 

* Please consult with your primary physician and/or nutritionist before changing your diet. Paula Chavez is in no way liable for any adverse outcomes. This is for informational purposes only and to give you an idea of what you should be eating, but you can adjust to accommodate your schedule and lifestyle needs.

I am not a Dietitian or nutritionist. Just sharing what works for me and others that have succeeded in a weight loss journey.

Peas out my friends! Come back and share your success story with us!

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