Clean Eating Dinner Recipes Index - My Natural Family (2024)

FAQs

What meats are considered clean eating? ›

But it's pretty easy to get the recommended daily 0.8 grams of protein per kilogram of body weight—approximately 56 g daily for men and 46 g daily for women—even on a vegetarian or vegan diet. Eggs, dairy, beans and nuts are all suitable protein sources for a clean, vegetarian diet.

For those who can tolerate dairy, cheeses can be a healthy and nutritious source of proteins and healthy fats if consumed in moderation. Cheese is allowed in the clean eating meal plan, but with an asterisk. Processed cheese slices or other packaged foods that contain cheese should be avoided.

The more veggies — and the greater the variety — the better. Potatoes and French fries don't count. Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice).

Peanut butter is a delicious, nutrient-dense spread, and there is nothing wrong with eating peanut butter every day. Although it's calorie-dense, as long as your intake of peanut butter aligns with a balanced overall diet, there's nothing wrong with eating at least a serving (2 tablespoons) a day.

The main concern about bacon is its high levels of saturated fat and sodium, says Kristen Smith, RD, also a spokesperson for the AND. A diet high in saturated fat and sodium is linked to heart disease, high blood pressure, type 2 diabetes, and obesity, per the National Heart, Lung, and Blood Institute.

UNREFINED GRAINS AND LEGUMES

Must be 100% whole wheat or whole grains. Examples of whole, unrefined grains include brown rice, wild rice, quinoa, oatmeal, and popcorn. Always look for whole wheat flour. Whole wheat flour is different than wheat flour, so make sure the word "whole" is listed.

The Bottom Line. It is totally fine to eat potatoes every day. While how you prepare and cook potatoes and how much you eat could possibly impact your health, whole potatoes with skin are a nutritious vegetable with health benefits.

When it's air-popped and lightly seasoned, popcorn is an efficiently healthy snack. That's because it is a whole grain, and high-fiber whole grains have been linked to a lower risk of heart disease, diabetes, some cancers and other health problems.

Can you drink coffee while eating clean? ›

While we don't drink coffee on the 21-Day Clean Program because it can have negative effects on a body attempting detox, but we realize many people drink coffee occasionally or daily.

After just one day, you may notice a decrease in hunger and fewer cravings as you transition away from the blood sugar fluctuations caused by less healthy eating habits, especially those high in refined carbs and added sugars.

Blueberries take the title of healthiest fruit. Blueberries' stunning hue comes from their anthocyanins — an antioxidant believed to be responsible for their numerous health benefits. Long-term studies suggest that including blueberries in your regular lineup may lower the risk of heart disease and type 2 diabetes.

While meat can be a part of a healthy diet, not all sources are created equal. The leanest and healthiest meats to eat include poultry, pork, fish, and seafood. Eating a balanced diet is one of the keys to a healthy lifestyle, which means choosing various foods from different food groups, like proteins.

You might think red meat is off-limits if you're concerned about your health or trying to watch your weight. But in small amounts, leaner cuts of beef can be part of a healthy diet.

A clean-eating meal plan includes tons of fresh fruits and veggies, high-fiber whole grains and legumes, healthy fats and lean proteins (like fish and chicken).

However, washing raw poultry, beef, pork, lamb or veal before cooking it is not recommended. Bacteria in raw meat and poultry juices can be spread to other foods, utensils and surfaces. We call this cross-contamination.