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Writer's pictureEmma Lisa

A Beginner's Guide To Clean Eating (Includes Sample Menu)

If you have been wanting to eat better and clean up your diet, clean eating is a healthy way to start by purposely choosing wholefoods that are naturally more nutrient-rich, and minimally processed. While not not necessarily a diet, eating clean is most certainly a great start, and an easy way to deeply nourish your body. By adopting a clean eating lifestyle, you'll get to enjoy the many benefits of a healthier body. Grab yourself a lemon-strawberry infused water, and come learn how its done!


In this beginners guide to clean eating I am going to share a simple, Nutritionist-approved menu to help you start to consume more wholesome, unprocessed foods for better health. Easing into the clean eating way of planning meals, will quickly help to boost energy levels, improve gut health and aid digestion. If you have been eating poorly for some time, clean eating can also work to regulate and rebalance your body weight. Exciting hey?


In this post, I'll teach you exactly what clean eating is, the benefits of choosing more wholefoods, and provide you with a simple week-long meal plan you can use right away to get started. Let's get into it...


What Is Clean Eating?


Clean eating means planning your meals with minimally processed, wholefoods, and steering clear of any and all highly processed, refined options. This approach is about nutrient-dense choices and focusing your meal choices on fresh fruits, high-fibre vegetables, lean proteins, whole grains, and healthy fats to build your plate. Many people use this style of eating to help detox, lose weight, or to reset their appetite, and it can be very effective.


Clean foods are typically higher in dietary fibre than processed choices, and contain less sugar, meaning the food quality is higher and more satiating. This means you' can satisfy your hunger by eating less food, making it easier for your body to digest, assimilate and absorb nutrients. Within a short amount of time eating clean, you'll notice a difference in how you both look and feel.


Why Clean Eating Is Good For You


Benefits of Clean Eating:


Nutrient Density

Wholefoods are naturally rich in essential nutrients, providing your body with the vitamins and minerals it needs to function its best. A diet made up of a well-balanced array of colourful, nutrient dense foods and clean protein sources is one of the quickest and easiest ways to improve your health and balance your body weight without dieting.


Weight Management

Clean eating often leads to more balanced body weight since it requires you to focus on more natural, satisfying foods. Foods consumed with minimal processing or cooking, are typically higher in digestible nutrients and dietary fibre. If you are trying to rebalance your body weight, a high intake of fibre and balance of lean, clean protein is key.


Improved Digestion

Wholefoods that are food items that are consumed in their raw or minimally processed form. They help to feed gut microbes, the natural bacteria that colonises your digestive system. These good bacteria are essential organisms that help balance and maintain your mental, hormonal and digestive health. Eating a clean diet with plenty of gut-friendly foods, also makes it are easier for your body to digest food, reducing the risk of digestive, immune and elimination issues.


Steady Energy Levels 

A clean eating diet works well to stabilise your blood sugar levels, preventing energy spikes and crashes that you might see if you were to consume a more processed, sugary diet. This can help those with insulin resistance issues to reverse Type II diabetes, and stabilise their A1C simply by cleaning up their diet and adding in more daily exercise. Foods from naturally, clean sources are usually digested slower due the higher fibre content, making the energy harvested from the food you eat, slow release over a quick hit like you might find from sugary choices. When you eat clean, you'll provide your body with a steady release of natural energy, fewer energy crashes, and less brain fog.


Reduced Inflammation 

Wholefoods are nutrient dense and have many anti-inflammatory properties, contributing to a lower risk of chronic diseases. Clean eating is a great way to overhaul your diet and improve the foods choices you make each day. When you start eating clean it makes it easier to improve any poor eating habits, and work towards building a healthier, more naturally energised body.



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5-Day Clean Eating Menu For Beginners


You can easily kick-start clean eating diet by simply adding more wholesome, unprocessed foods into your diet and gradually reducing your intake of processed foods. This is great tactic, especially if you have a history of failed diets. Instead of restrictions and removing foods, you instead focus on adding IN more of the good stuff. This will naturally nudge out the not-so-good and before you know it, you'll be eating primarily a well-balanced clean diet.


Focus your meal planning efforts on using clean foods such as:

 

  • fresh fruits and vegetables in their rawest or least processed form

  • whole grains from high fibre sources, with all their fibre goodness still intact

  • clean meats and proteins from organic, plantbased and hormone-free sources

  • include nuts and seeds, clean cooking oils like avocado, coconut and olive oil

  • healthy fats like avocados, oily fish like salmon, nuts, seeds, clean oils

  • simple ingredients that don’t have long labels or difficult names

 

The biggest challenge for most people when starting a clean eating diet, is learning to shift away from eating foods that are sugary and pre-packaged to raw recipes and those with more natural ingredients. But not this time... I've shared an easy to adopt menu below just for you!

 

The Menu


When you first start to clean up your diet, remember it's not about eliminating food or restricting yourself, but rather switching to more nutritious ingredients and recipes. This might mean choosing a few set days per week to make 'clean eating days' and focus on preparing healthier meals on the those key days. Or, if you are feeling more ambitious, you may want to clear out your pantry and start fresh with only clean foods in the house. There is no right or wrong here, just progress--however that looks for you! Ready then? Let's eat!


Day 1:

Breakfast

Chia Seed Pudding Parfait

Make this high-fibre pudding from 1/2 cup of plain, Greek yogurt, 1 scoop of vanilla protein powder, and 2 tbsp chia seeds. Stir well and chill in the fridge overnight. In the morning, top with a handful of fresh berries, and a sprinkle of your favourite nuts and seeds. Almonds, pecans, walnuts and pumpkin seeds are especially nice. Or you can try it with a homemade, sugar-free granola. Enjoy an energising green tea afterwards to boost your energy all morning.


Snack

Hard-boiled Eggs with Edamame

A classic high-protein combo is two hard-boiled eggs with a half-cup of steamed and seasoned edamame beans. Both of these are quick to make and are easy to batch cook for life on the go. Leisurely sip on a litre of lemon water between now and lunchtime.


Lunch

Simple Grilled Chicken Salad

Make an easy grilled chicken salad with 1 cup of mixed, dark leafy greens, a handful of whole cherry tomatoes, 1/2 cup of cubed cheddar cheese, and a simple herb and olive oil vinaigrette. Enjoy this with a digestive tea such as green tea or liquorice.


Snack

Homemade Raw Chocolate Biscuits

Yes, you can enjoy chocolate when you dine with me. I've made a guiltless, raw cacao chocolate biscuit that is sugarless and actually good for you. Have one biscuit with a warm cup of herbal tea to a delightful snack. Click here for the recipe.


Dinner

Cajun Prawns Zucchini Noodles 

Choose a lean protein like prawns for this dish. Sauté or BBQ the prawns in Cajun spices until cooked through, then toss the juices and all with zucchini spiralised noodles for a healthy and satisfying low-carb treat. Relax with a warm cup of peppermint or chamomile tea to aid digestion afterwards.


Day 2:

Breakfast

High-Fibre Berry Oatmeal

Cook 1 cup of rolled oats with a dash of cinnamon and drop or two of vanilla extract to make a gourmet oatmeal. Add 2-3 chopped dates to help sweeten it while cooking (if needed). Serve with mixed berries, a drizzle of raw, runny nut butter, and sprinkle of chia seeds over the top. Keep well hydrated until lunchtime.


Snack

Veggies Sticks & Hummus

Carrot, cucumber, and celery sticks with homemade hummus. Add a drizzle of olive oil and your favourite spice blend like dukkha over top of the hummus to serve. Enjoy this with a cup of metabolism-boosting green tea.


Lunch

Turkey Low Carb Salad Wrap

Whole-grain, low carb tortilla wrap with lean turkey, avocado slices, a handful of fresh spinach, and whole-grain mustard (optional). Enjoy with a tall glass of infused water made with mint, strawberry slices and lemon wedges.


Dinner

Easy Chicken or Tofu Stirfry

Stir-fry chicken breast or tofu in garlic and olive oil, and then serve with 1/3 cup brown rice and 1 cup of brightly, colourful vegetables. Choose to have the veggies raw, steamed, or stir fried. Follow this meal with a warm cup of peppermint tea to aid digestion.


Day 3:

Breakfast

Smashed Avocado Egg Toastie

Whole-grain, low carb bread toasted and topped with 1/2 avocado, 1 poached eggs, and a handful of arugula greens. Drizzle a little balsamic glaze over the top for a fancy flavour kick. Enjoy this with a warm green tea to naturally boost your metabolism and support digestion.


Snack

Berries & Almonds

Enjoy a small handful of fresh berries such as blackberries, blueberries, strawberries, or raspberries. Pair this with a healthy fat such as 10 almonds, cashews, walnuts or mixed seeds. Drink a warm herbal tea to help you feel more satisfied and reduce mid-morning, sugar cravings.


Lunch

Warm Beef Buddha Bowl

Make a tasty Buddha Bowl by starting with a 1/3 cup cooked quinoa as a based. Then top with sliced minute steak, garlic sauteed red onion, red capsicums, and kale. Serve with a drizzle of spicy dressing and enjoy with a green tea.


Dinner

Prawn & Veggies

Serve up a plate with 4-6 grilled garlic prawns paired with homemade air-fryer sweet potato wedges and steamed asparagus. Follow this with a cup of chamomile or lavender tea to support a good night's sleep.


Day 4:

Breakfast

Tropical Sunrise Smoothie

Make this delicious smoothie by blending together a frozen banana, half a mango, 1 blood orange, 1/2 cup of coconut water, and a clean, vanilla flavoured whey-based or vegan protein powder. Keep hydrated between breakfast and lunch with 1 litre of lemon water.


Snack

Blueberry Snack Pot

Enjoy a 1/3 cup of cottage cheese served with fresh blueberries, crushed walnuts and dash of cinnamon. Follow this with a cup of green tea or peppermint and continue sipping your water until lunchtime.


Lunch

Quinoa Salad With Lemon Tahini Dressing

Make a quick and easy quinoa salad with 1/3 cup cooked quinoa, 1 cup of raw or steamed mixed veggies, and drizzle with a homemade lemon-tahini dressing. To make dressing, whisk 2 tbsp tahini paste and olive oil, with a drizzle of lemon juice with a splash of balsamic vinegar. Enjoy a cup of lemon ginger or liquorice tea afterwards.


Dinner

Roast Chicken & Stuffed Spicy Baked Potato

Enjoy a roasted chicken dinner with a palm-sized serving of chicken paired with 1/2 a baked sweet potato stuffed with garlic sauteed green beans, kale and chillies. Sip on a chamomile or peppermint tea to compliment the meal.


Day 5:

Breakfast

Gourmet Protein Pancakes

Enjoy 1-2 protein pancakes, find recipe here, topped with freshly diced strawberries, crushed walnuts, a blob of Greek yoghurt, and a drizzle of raw, organic honey. Drink a cup of lemon ginger tea to feel energised afterwards.


Snack

Citrus Snack Attack

Orange slices with a small handful of walnuts. Hydrate with a cup of your favourite herbal tea or lemon water to feel satisfied and reduce sugar cravings during the morning.


Lunch

Chickpea Stirfry

Try this easy chickpea and vegetable stir-fry made with 1/2 cup rinsed chickpeas, 1 finely chopped onion, and 1 cup of mixed vegetables sauteed in olive oil and garlic. Serve this on a small bed of cauliflower rice or fresh arugula. Enjoy a lemon zinger tea to hydrate and energise for the afternoon.


Dinner

Whiting & Veggies

Serve a fillet of baked white fish with an easy stir fry made from 1/2 cup cooked quinoa, 1 cup of mixed vegetables, and 1 finely chopped onion. Sautee in chili oil to flavour and serve as a side to the fish. Follow this with a cup of peppermint tea.


Nutritionist's Note

There you go, healthy clean eating ideas to help you get started and on the pathway to a happier, healthier you. Kickstart your wellness journey with delicious, wholefood recipes packed with essential nutrients and ditch processed foods. I hope I have shown you that embracing clean eating for weight management, increased energy, and that radiant glow is easier than you might think.


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One Last Thing, Before You Go...


If you really enjoy these recipes... stick around with a cup of peppermint tea and browse this blog for more clean eating recipes, nutrition and healthy eating guides, and be sure to grab my free Wholefood Recipe Collection, click here. You'll receive my Nutritionist-approved clean eating recipes to sample this week. Learn how to ease into healthy, wholefood eating that won't take you hours in the kitchen to eat clean and healthy. Come grab a copy, click here.


Emma Lisa, Nutritionist & Women's Practitioner

Emma Lisa, Nutritionist at Eat Nourish Glow

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
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Healthy + happiness,

Emma Lisa xx

HEALTH & NUTRITION PRACTITIONER
IICT Member, International Institute for Complimentary Therapists




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