All Eat Clean Clean Eating Routine and Meal Prep

Clean Eating Routine and Meal Prep

I truly believe 80 percent of your physique is determined by what you eat.  Clean eating avoids all chemically treated, refined and over-processed foods such as white flour, alcohol, soda, sugar and foods with excess sodium.  No amount of exercise can make up for bad eating choices.

Today is day #11 of my 5 week clean eating trial and error plan.  The first 5 days were the toughest!  It took me that long to figure out the problem of why I was straying off my goal so much.  If I had a long work day on job sites with my contracting crew, which most of the days consisted of that, I would pack my chicken, healthy yogurt, whey protein powders for shakes, tuna and prepared meals.  When I would get home at 6pm-9pm I found I didn’t have anything ready to eat so I was grabbing fast food products that were high in carbs and fats.  Eating heavy foods late at night wasn’t working.

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I noticed the days I ate heavier and later at night I woke up the next day feeling less energized and sluggish.  Well, enough of that!  Now I prep all my meals.  All of them!   A good high carb breakfast, protein snacks, prepped lunch and dinner.  If you’re having problems sticking to a plan figure out were you are failing and correct it.  My failing was 6pm and after.  Eat like a Queen for breakfast, a Princess for lunch and a servant for dinner.


The Meals

An eating clean plan provides the body with smaller and frequent meals for the day. To increase metabolic rate and keep you feeling satisfied eating six small meals each day spaced at intervals of two and a half to three hours can work. Each meal should contain a combination of lean protein and complex carbohydrate such as vegetables, fruits, whole grains and healthy fats.

Portion Control

Proper portion control at meals helps your body utilize calories for fuel and reduce the number of calories stored as fat.  If I have prepared a chicken and sweet potato meal and I am super hungry I will eat two grilled chicken breast instead of eating two sweet potatoes.

Meal Prep

If you are like most people, you may have no idea what you are going to eat on a given day. Purchasing a cooler, plastic food containers and an ice pack to transport your food is a great investment in your health.


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Breakfast Time

I am a firm believer in eating a high carb breakfast.  I used to not eat breakfast because I was either to rushed or didn’t feel like it, but most days after 2 hours of starting my day I was slowing down with low energy.  We are all different, but without food there is no energy.

Counting Calories

I rarely ever count calories.  Eating clean focuses on high-quality foods such as fresh fruits, vegetables, whole grains, healthy fats and lean protein. You may feel you are eating more food than you usually do, but this food is higher in nutrients and naturally lower in calories.


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Healthy Fats

Two or three servings of healthy fats per day is a good thing.  Healthy fats are found in foods such as almonds, almond butter, avocado, walnuts,  flax seeds, olive oil, hummus and cold water fish such as salmon. These foods promote healthy skin, joint, brain and heart function.   A serving is a half an avocado, small handful of nuts, 2 oz. of olive oil or a nut butter.

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H2O for Weight Loss

Changing over from drinking colas, sugary energy drinks or diet drinks to water can be tough.  Medical studies have shown that metabolic rate can be increased by as much as 30 percent simply through drinking two glasses of water.


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Timing of Last Meal

If you are eating adequate carbohydrate and protein throughout the day you most likely won’t be hungry. I try and aim to eat my last meal three hours before bedtime. If you do get a late-night craving, enjoy a serving of sugar free jello or a low-glycemic fruit such as an apple.  Whatever you can do to avoid eating anything  high calorie, high fat, high sugar and high carbohydrate can be key.  It can only weigh the body down.


Please note: I am not a dietitian or nutritionist. I don’t know if this eating plan is considered nutritionally safe for your personal nutritional needs. Please consult a qualified medical professional before starting this or any new eating or exercise routine.




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6 responses on “Clean Eating Routine and Meal Prep

  1. Great read! Good sound advice, and based on common sense. Most diets become too much work with numbers, etc.

    Keep it up ! Always love what you are all about, Heather.

  2. Max says:

    I’m following your routines to see what I’m not doing. We are pretty close right now. I’m working corporate & doing my Shows. I just made my 15 mile daily bike ride a priority in the middle of that and I’m getting back my metabolism.
    Thanks for posting! I admire your physical side & I know the work involved with keep that up past 21. :)

  3. admin says:

    Congrats @Max! I need to get some long bike rides in. I hear you @Steve! I don’t like dissecting my food either. I just want to eat! :)

  4. Mike says:

    Your on a good path. Supermarket meat is loaded with junk in the flesh and you know the rest. The nutrition is lousy. Cool girl.

  5. Excellent blog Heather! Great advice for anyone trying to improve their quality of life by eating clean and healthy. Keep up the good work!

  6. DaveOz says:

    Great reading and motivation, HW. I admit to slacking off more than usual this past winter, and paid for it with a 2-3 lbs of extra weight. I have stricted my food intake to these essentials, and crosstraining with gym and outdoor workouts. The weather is changing even in the mile high plateau, and must gain my competitive edge again :-)