Clean Eating for Three Days

6 Jan

I thought for the new year I would start off on the right foot and meal prep a little for a healthy week of eating. Last semester I tried to do this as much as possible and not only does it allow you to eat cleaner, it makes for an easier week of cooking if you prep everything on Sunday. Here’s what I ate this week, and I’ll also include a couple of my tips in maintaining a good diet! Happy cooking!

healthy-1

Tuesday:

Breakfast: Over easy egg with pepper and salt, 1 slice of whole grain toast

Lunch: 1/4th cup of white rice, 1 fillet fish, 1 cup of broccoli, 1 half cup of carrots

Dinner: Whole wheat spaghetti with half pasta sauce and half chopped fresh cherry tomatoes

Wednesday:

Breakfast: Over easy egg with pepper and salt, 1 slice of whole grain toast

Lunch: 1/4th cup of white rice, 1 baked fish, 1 cup of broccoli, 1 half cup of carrots

Dinner: Sliced potatoes baked with seasoning, meatballs with 1 bread roll, Veggies of choice

Thursday:

Breakfast: ½ cup of low-fat yogurt with cinnamon

Lunch: ½ cup of grilled chicken, 1 cup of broccoli, 1 cup of carrots, ¼ cup of white rice

Dinner: 1 cup fried white rice in olive oil and seasonings of choice, add bagged frozen veggies and fresh tomatoes, add sliced chicken or scrambled egg if desired

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Snacks throughout the week:

  • Frozen grapes
  • Sliced apples
  • Sliced strawberries
  • Frozen blackberries
  • Carrot sticks
  • Sliced broccoli

eating-healthy-3

Tips to stay on track:

  1. Pre-slice everything when you come from the grocery store
    1. This has helped me the most this past year as I have gotten better at storing and eating my food. If I don’t do this when I get home from the store, odds are I will forget about the veggies I bought or whatever else, and stuff tends to go bad faster
  1. Buy versatile ingredients
    1. Try and buy ingredients you could throw into any dish, instead of really specific items that only are cooked well in one or two dishes. For instance, I try to buy spinach so I can throw it in anything I make: omelets, pasta, sandwiches, salads, etc. It will help you not only be mindful of using your groceries but help you stretch your dollar as well.
  1. Cheat when you want to
    1. This is perhaps the biggest tip. EAT WHAT YOU WANT. Everything is good in moderation, so don’t completely try and strip everything from your diet. Trust me you will be more likely to fail from eating healthy and you will be unhappy if you get rid of the things you love. Just remember everything in its own proportions and you’ll be fine.

~ Mandi

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