Clean Eating Diet: Guide, Meal Plan, and Recipes

Clean eating is less of a diet and more of a healthy lifestyle, much like the Mediterranean diet in that. Although it shares some similarities with the Paleo diet, it's way less restrictive. The weight loss effect of clean eating might not be as dramatic as that of some diets like the Keto diet, but certainly it holds a number of advantages that make it more favorable in the long run to many people. 

Today, I will share with you all about clean eating, its benefits, advantages, meals plan, and a few recipes. 

What Is Clean Eating?

Clean eating relies on the principle of eating less processed food and more food that is closer to its original state, such as whole grains, fresh meat, and vegetables. By that, you are cleaning your diet of all the additives unprocessed food contains.

There is no one way to follow a clean diet; in fact, there are a lot of variations. Mostly, people just try to incorporate the concept of clean eating bit by bit into their lives (1).

Why Follow a Clean Diet?

Eating healthy, unprocessed food surely has a lot of benefits. Let's consider added sugar. For example, consumption of sugar above the recommended values (5%-10% of energy intake) has been linked to a number of chronic diseases (2). Although we can not signal out one component as the sole culprit of chronic diseases, and although there are a lot of other things to put into consideration, we can still say that it's safer to consume less added sugar. That is a bit of what a clean diet offers. 

You can also think about all the additives that you find in processed foods, from preservatives, coloring agents, and flavor enhancers to thickeners, emulsifiers, and trans fats. Many of those are harmful and have been under scrutiny for a while. 

Now you know why this way of eating is called clean eating, it is called that because you are practically cleansing your diet of all the harmful components that your body has no business dealing with.

Advantages of a Clean Diet Over Other Diets 

Some low-carb diets, like the keto diet, can be very effective for weight loss. I have seen its results on some of the people I know. However, those diets are usually very hard to maintain over time, which means that there is a chance that you will gain some of the weight that you lost. 

One thing I always say when it comes to diets is that consistency matters more than quick results; always choose a diet that you believe you can maintain and actually live on. Clean eating is like that; it is much easier to live on a clean diet, as it is adaptable and can be tweaked to suit your preference.

Clean Eating Food List

If you are planning to start adapting the concept of clean eating into your life, then you might find this food list useful when you go shopping for gr

Vegetables

• Leafy Greens: spinach, kale, Swiss chard, arugula, lettuce

• Cruciferous Vegetables: broccoli, cauliflower, Brussels sprouts, cabbage

• Root Vegetables: carrots, sweet potatoes, beets, turnips

• Other Vegetables: bell peppers, okra, cucumbers, zucchini, tomatoes, asparagus, green beans

Fruits

• Berries: strawberries, blueberries, raspberries, and blackberries

• Citrus: oranges, lemons, limes, grapefruits

• Stone Fruits: peaches, plums, cherries, apricot

• Tropical Fruits: bananas, mangoes, pineapples, papaya

• Other Fruits: apples, pears, grapes, melon

Whole Grains

• Brown rice

• Quinoa

• Oats

• Barley

• Farro

• Bulgur

Proteins

• Meats: chicken, turkey, beef, lamb

• Fish: salmon, tuna, mackerel, cod, sardines

• Plant-Based Proteins: beans, lentils, chickpeas, tofu, tempeh

• Eggs: free-range or organic.
  

Dairy and Alternatives

• Greek yogurt

• Cottage cheese

• Almond milk

• Coconut milk

• Soy milk

Nuts and Seeds

• Almonds

• Walnuts

• Fenugreek seeds

• Chia seeds

• Flaxseeds

• Black seeds

• Pumpkin seeds

• Sunflower seeds

Healthy Fats

• Avocado

• Olive oil

• Coconut oil

• Nut butters (without added sugars or oils)

Herbs and Spices

• Fresh herbs: basil, cilantro, parsley, mint, rosemary, thyme
  

• Spices: turmeric, cumin, paprika, cinnamon, black pepper, garlic powder
  

Beverages

• Water

• Herbal teas

• Green tea

• Freshly squeezed juices (in moderation

Clean Eating 7-Day Meal Plan

Here is a seven-day meal plan to help you start and give you some ideas to work with

Day 1

Breakfast: oatmeal with milk and banana slices

Lunch: baked falafel with ful madamas and salad

Snack: apple slices sprinkled with cinnamon

Dinner: oven-roasted chicken with roasted baby potatoes, carrots, and herbs.

Day 2

Breakfast: cucumber yogurt salad with a piece of whole wheat bread 

Lunch: pieces of chicken breast roasted in olive oil with an onion, garlic, sweet potatoes, bell pepper, and carrots. 

Snack: homemade oatmeal cookies 

Dinner: brown rice stuffed grape leaves with salad.

Day 3

Breakfast: tomato salad with feta cheese

Lunch: lentil soup with whole grain rice and a side plate of mixed vegetables.

Snack: a handful of almonds.

Dinner: grilled lean beef with herbs (lemon grass and parsley) and red onion.

Day 4

Breakfast: berries and banana smoothie.

Lunch: quinoa with a mixture of cucumber, olives, and feta cheese.

Snacks: air-popped popcorn.

Dinner: salmon backed with celery.

Day 5

Breakfast: boiled eggs, salad.

Lunch: chickpeas salad.

Snack: a handful of pumpkin seeds.

Dinner: turkey meatballs with homemade tomato sauce and whole grain spaghetti.

Day 6

Breakfast: greek yogurt with slices of mango, strawberry, and apples.

Lunch: zucchini, potatoes, and carrots soup. 

Snack: slices of green paper with lemon.

Dinner: grilled lamb sticks.

Day 7 

Breakfast: eggs and vegetables scrambled in coconut oil.

Lunch: tomato and homemade peanut butter salad.

Snack: brown wheat fruit cake.

Dinner: stir-fried tofu with Brussels sprouts, broccoli, onions, and cauliflower.

Clean Eating Recipes

1. Banana Overnight Oatmeals 

Overnight oatmeal is a perfect recipe for a clean diet; it is healthy and delicious at the same time. Most importantly, it is very flexible; you can use the main recipe and adjust it the way you like.

Servings: 

One person.

Ingredients:

• 1/2 cup oats

• 1/2 cup milk

• 1 tablespoon honey

• 1 large banana 

Instructions:

1. In a bowl, mix the oatmeal and the milk.

2. Add the honey.

3. Mix, then refrigerate till morning.

4. Cut the banana into slices, then add it to the bowl and enjoy.

P.S. 

For extra creaminess, you can add ¼ cup of Greek yogurt. Feel free to adjust that recipe the way you want (adding different toppings).

2. Mediterranean Chickpea Salad

As I mentioned before, a lot of the Mediterranean diet dishes can be considered clean eating, as they have many similarities.

Servings:

Four people.

Ingredients:

• 1 can of chickpeas, drained and rinsed

• 1 cup of diced tomatoes

• 1 cup of diced cucumber

• 1/4 of finely chopped red onion 

• 1 diced bell pepper of any color

• 1/4 cup of sliced Greek olives

• 1/4 cup of crumpled feta cheese 

• 2 tablespoons of chopped fresh parsley 

For the Dressing:

• 3 tablespoons of extra virgin olive oil or sesame oil (I personally prefer the latter).

• 1 tablespoon of lemon juice (you can add to that according to your taste).

• 1 minced garlic clove

• Salt and pepper to taste 

Instructions:

1. Prepare the vegetables: In a large bowl, combine the chickpeas, minced tomatoes, cucumber, red onion, bell pepper, olives, feta cheese, and parsley.

2. Make the dressing: In a small bowl, whisk the olive oil, lemon juice, minced garlic, salt, and pepper until well combined.

3. Mix the salad with dressing: Pour the dressing over the chickpea mixture and toss gently until all the ingredients are evenly coated with the dressing.

4. Chill and serve: Let the salad sit for about 10-15 minutes to allow the flavors to mix. Then serve it at room temperature or chilled if you prefer.

3. Sudanese grilled meat (Shiya)

This is a recipe from my home country. Shia is a healthy cuisine made of lean lamb meat. It's very popular and one of my favorite dishes. 

Ingredients:

• 1 kilo of lamb meat, cut it into small pieces (the size of a bite).

• 2 tablespoons vegetable oil

• 2 tablespoons lemon juice

• 1 large onion, cut it into large slices

• 3 minced garlic cloves

• 1 teaspoon ground coriander

• 1 teaspoon ground cumin

• 1/2 teaspoon ground cinnamon

• 1/2 teaspoon ground black pepper

• 1/2 teaspoon salt

• 1/4 teaspoon ground cardamom 

• 1/4 teaspoon ground cloves

• Skewers (if you are using wooden skewers, soak them in water for 30 minutes before you use them, so they wouldn't burn).

Instructions:

1. Prepare the Marinade: In a large bowl, combine the vegetable oil, lemon juice, large pieces of onion, minced garlic, ground coriander, ground cumin, ground cinnamon, black pepper, salt, ground cardamom, and ground cloves. Mix well to create a marinade.

2. Marinate the Meat: Add the lamb pieces to the marinade, ensuring all the pieces are well coated. Cover the bowl and refrigerate for at least 2 hours, preferably overnight; this way you will give the meat time to soak up the flavors of the marinade.

3. Prepare Your Grill: Preheat your grill to medium to high heat. If you are using a charcoal grill, just wait until the coals are covered with white ash.

4. Skewer the Meat: Thread the marinated meat pieces onto the skewers, leaving a little space between each piece to ensure even cooking.

5. Grill the Meat: Place the skewers on the grill and cook for about 10-15 minutes, turning occasionally, until the meat is cooked to the level you desire. Usually, we grill it until the inside loses its red color.

6. Finally, take off the skewers from the grill. 

7. Serve with salad, whole grain flat bread, and a squeeze of lemon juice if you like sourness.

The Bottom Line 

Clean eating is a way of life that relies on eating whole food and avoiding processed food and added sugar. Clean eating is easy to commit to compared to other diets; it's also flexible and can be adjusted freely to suit your needs. Following a clean diet might protect you from a number of chronic diseases and improve your health significantly.

FAQ: Clean Eating Diet: Guide, Meals Plan, and Recipes

Q: What is clean eating?

A: Clean eating involves consuming whole, minimally processed foods that are as close to their natural state as possible. This includes whole grains, fresh meat, vegetables, and fruits, and excludes processed foods with additives.

Q: How does clean eating compare to other diets?

A: Clean eating is less restrictive than some diets (such as the Paleo diet) and easy to sustain on a longer term compared to diets like Keto. While it may not result in dramatic weight loss as quickly as some diets, it offers long-term health benefits and is easier to maintain.

Q: Why should I follow a clean diet?

A: Clean eating reduces the intake of processed foods, added sugars, and harmful additives, which can help prevent chronic diseases and improve overall health. It emphasizes natural, nutritious foods.

Q: Can I customize a clean eating diet?

A: Yes, clean eating is highly adaptable. You can incorporate its principles gradually and adjust the diet to suit your personal preferences and nutritional needs.

Q: What foods are included in a clean eating diet?

A: 

Vegetables: Onions, cauliflower, broccoli, carrots, bell peppers, tomatoes, etc.

Fruits: Berries, citrus fruits, apples, bananas, etc.

Whole grains: Brown rice, quinoa, oats, etc.

Proteins: Chicken, beef, fish, beans, eggs, etc.

Dairy and Alternatives: Greek yogurt, almond milk, etc.

Nuts and Seeds: Almonds, chia seeds, etc.

Healthy Fats: Avocado, olive oil, etc.

Herbs and Spices: Basil, cumin, etc.

Beverages: Water, herbal teas, etc.

Q: What are the benefits of clean eating?

A: Benefits include improved weight management, reduced risk of chronic diseases, increased energy levels, and better overall health due to the consumption of nutrient-rich, natural foods.

Q: How do I start a clean eating diet?

A: Begin by incorporating more whole foods into your diet while gradually reducing processed foods. Use the provided 7-day meal plan and recipes as a guide to get started.

Q: Is clean eating suitable for everyone?

A: Yes, clean eating is adaptable and can be tailored to fit various dietary needs and preferences. However, it's always best to consult with a healthcare provider before making significant dietary changes.

Q: Can I still enjoy my favorite foods on a clean eating diet?

A: Absolutely! Clean eating encourages moderation and finding healthier, cleaner versions of your favorite foods. For instance, choose whole grain versions of bread or pasta and use natural sweeteners like honey or maple syrup.

Q: Are there any easy clean eating recipes I can try?

A: Yes, here are a few recipes from the article:

Banana Overnight Oats: A simple mix of oats, milk, honey, and banana.

Mediterranean Chickpea Salad: A combination of chickpeas, tomatoes, cucumbers, olives, and feta with a lemon-olive oil dressing.

Sudanese Grilled Meat (Shiya): Marinated lamb grilled to perfection, served with salad and whole grain flatbread. 

Sources and Citations 

1. Mayo Clinic Health System. (n.d.). Clean eating: What does that mean? Retrieved July 29, 2024, from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/clean-eating-what-does-that-mean

2. Gillespie, K. M., Kemps, E., White, M. J., & Bartlett, S. E. (2023). The Impact of Free Sugar on Human Health-A Narrative Review. Nutrients, 15(4), 889. https://doi.org/10.3390/nu15040889