Clean eating

Background


Clean eating series is focused on lean eating habits that compliment a high intensity and active workout schedule. The main objective is to eat only as much as you need to power your days. Any more than that is unnecessary and could be considered a weight-gaining or maintenance strategy.

To be calorie deficit is to have a shortage in the amount of calories consumed relative to the amount of calories required for maintenance of current body weight.you need to digest less calories.

Think of the energetic lean option as a secondary option to help ease into calorie deficit eating.

Early

Snack

Midday

Evening

Caloric deficit

No bread, meat or dairy

Lots of raw vegetables, fruit and water

1-2 cups of fresh fruit

Salad all vegetables (no cheese or meat)

< 2 tbsp of dressing

Grilled fish

Sauteed vegetable

Energetic lean

Add a half of an english muffin or whole grain bagel

Add < 3 tbsp of Peanut butter (with crackers or bread)

Add Grilled / roasted chicken

Add < 1 cup of grain (ex. Jasmine rice)

Sample menu

Early (between 7:30 am - 11am)

Fruit, 1 cup (recommended: watermelon, grapefruit, melon, cantaloupe)

One Avocado

Infused water 2-3 cups (or just water)

Midday (between 11:30am - 2pm)

Salad in a large bowl (all vegetables; mixed greens, banana/green/red pepper, roasted corn, spinach, red onion, parmesan cheese, avocado)

Infused water 2-3 cups (or just water)

Alternative (energetic lean)

Roasted chicken, sauteed cabbage

Chicken Tortilla soup

 

Evening (between 5:30pm - 8pm)

Grilled/Sauteed Salmon w/ mixed green salad

Alternative (energetic lean)

Grilled/Sauteed Salmon w/ Jasmine rice and steamed broccoli

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