Eat Clean, also known as “clean eating,” is a dietary approach that emphasizes consuming whole, unprocessed, or minimally processed foods. It encourages you to incorporate plenty of fruits, vegetables, whole grains, lean protein, and healthy fats into your diet while limiting processed foods, sugary treats, fast food, and sugary drinks. Here’s a sample one-day Eat Clean meal plan curated by Kentary:
1. Benefits of Embracing Eat Clean
Overall Health Enhancement: Eat Clean can help reduce your risk of developing chronic diseases like obesity, heart disease, diabetes, and cancer.
Sustainable Weight Management: Eat Clean promotes healthy and sustainable weight loss.
Energized Body and Mind: Eat Clean provides your body with the essential nutrients it needs to function optimally, boosting your energy levels.
Improved Mood and Stress Reduction: Eat Clean can positively impact your mood and reduce stress levels.
Enhanced Sleep Quality: Eat Clean can contribute to better sleep at night.
Radiant and Healthy Skin: Eat Clean promotes healthier, more radiant skin.
Strengthened Immune System: Eat Clean can help strengthen your immune system, making you less susceptible to illnesses.
2. Sample Eat Clean One-Day Meal Plan
Breakfast (7:00 – 8:00 AM)
Oatmeal with Unsweetened Milk: Cook 30g of rolled oats in 200ml of unsweetened milk. Enhance the flavor and nutrition by adding seasonal fresh fruits (e.g., bananas, strawberries, blueberries) and nuts (e.g., almonds, walnuts).
Instructions:
Ingredients:
30g rolled oats
200ml unsweetened milk
Seasonal fresh fruits (optional)
Nuts (optional)
Utensils:
Pot
Stove
Mixing spoon
Steps:
- Cook the Oats:
Pour the oats into the pot and add 200ml of water.
Bring to a boil over medium heat.
Stir the oats constantly to prevent sticking at the bottom of the pot.
Cook for about 5 minutes or until the oats are soft and cooked through.
- Add Unsweetened Milk:
Pour the unsweetened milk into the pot of boiling oats.
Stir well to combine the milk with the oats.
Continue cooking the oats with milk for about 2 minutes.
- Turn Off Heat and Enjoy:
Turn off the heat and scoop the oatmeal into a bowl.
Add chopped fresh fruits and nuts (optional) to the oatmeal bowl.
Enjoy your oatmeal hot or cold as preferred.
Lunch (12:00 – 1:00 PM)
Grilled Chicken Salad: Shred 150g of grilled chicken and toss it with a salad of mixed greens (e.g., romaine lettuce, cherry tomatoes, cucumbers) and a homemade vinaigrette dressing.
Instructions:
Ingredients:
Chicken: 150g
Mixed greens:
Romaine lettuce: 1/2 head
Cherry tomatoes: 100g
Cucumber: 1/2
Carrot: 1/2
Red onion: 1/4
Dressing:
Olive oil: 2 tablespoons
Lemon juice: 1 tablespoon
Honey: 1 teaspoon
Salt: 1/4 teaspoon
Black pepper: 1/4 teaspoon
Chicken Seasoning:
Salt: 1/2 teaspoon
Black pepper: 1/4 teaspoon
Paprika powder: 1/2 teaspoon
Garlic powder: 1/2 teaspoon
Utensils:
Stove
Pot
Pan
Knife
Cutting board
Bowl
Steps:
- Prepare Ingredients:
Chicken: Rinse the chicken thoroughly and pat it dry with paper towels. Season the chicken with salt, black pepper, paprika powder, and garlic powder. Set aside for about 30 minutes to marinate.
Mixed greens: Wash the romaine lettuce, cherry tomatoes, cucumbers, and carrot. Tear the romaine lettuce into bite-sized pieces, halve the cherry tomatoes, thinly slice the cucumber, and shred the carrot. Finely chop the red onion.
Dressing: In a bowl, combine olive oil, lemon juice, honey, salt, and black pepper. Whisk well until the ingredients are fully incorporated.
- Grill the Chicken:
Preheat the oven to 200 degrees C (400 degrees F).
Line a baking tray with parchment paper.
Place the marinated chicken on the baking tray.
Bake for about 20-25 minutes
3. Make the sauce: Add olive oil, lemon juice, honey, salt and black pepper to a bowl, stir well until ingredients are combined.
4. Mix Salad:
- Place lettuce, cherry tomatoes, cucumbers, carrots and purple onions in a large bowl.
- Shred the grilled chicken breast and put it in a salad bowl.
- Pour dressing over salad and mix well.
Dinner (7:00 – 8:00 PM)
Boiled Shrimp: Enjoy 150g of boiled shrimp, dipped in a zesty lemon-pepper mixture or a sweet and sour fish sauce.
Instructions:
Ingredients:
150g fresh jumbo shrimp
1 liter of water
Seasonings: Salt, sugar, vinegar, lemongrass, ginger
Utensils:
Pot
Stove
Colander
Knife
Steps:
- Prepare the Shrimp:
Rinse the shrimp thoroughly under running water.
Remove the heads and discard.
Using a sharp knife, make a shallow incision along the back of each shrimp to ensure even cooking.
Rinse the shrimp again and pat them dry with paper towels.
- Boil the Shrimp:
Fill a pot with water and add 1 tablespoon of salt, 1 teaspoon of sugar, and 1 tablespoon of vinegar.
Bring the water to a boil over high heat.
Once boiling, add the bruised lemongrass stalks and sliced ginger to the pot.
Gently add the shrimp to the boiling water and cook for 2-3 minutes, or until they turn a bright orange color and are fully cooked through.
Remove the shrimp from the pot using a colander and drain excess water.
- Enjoy:
Serve the boiled shrimp with your choice of dipping sauces: a simple lemon-pepper mixture made with lemon juice, salt, and freshly ground black pepper, or a sweet and sour fish sauce made with fish sauce, lime juice, sugar, and a touch of chili flakes.
Boiled shrimp are a delicious, nutritious, and versatile dish perfect for people of all ages.
Additional Tips:
For added flavor, marinate the shrimp in a mixture of olive oil, lemon juice, garlic powder, and paprika for 15-30 minutes before boiling.
Serve the boiled shrimp with a side of steamed vegetables or a refreshing salad for a complete and balanced meal.
Leftover boiled shrimp can be chilled and used in salads, sandwiches, or stir-fries.