You've probably heard people talking about clean eating, but maybe you think it's just a meaningless buzzword. Well, it isn't. It's actually a way of eating that focuses on whole foods, with as little processing as possible. Forget about those UPFs and take things back to basics - and you might just see a big difference in the way you look and feel.
How to create a clean eating meal plan
Any clean eating meal plan should focus on whole, unprocessed foods. That means looking at whole-wheat recipes and trying to get foods in their most natural state. Cooking from scratch will always be better for clean eating than buying ready meals.
To help create a meal plan that will satisfy you, aim to fill half your plate with veggies. The remainder should be a mixture of lean protein and whole grains. Think about snacks, too. Simple, unprocessed foods like nuts and seeds are a far better option than crisps or bars of chocolate.
What you should and shouldn't eat on a clean eating plan
A clean eating plan is all about keeping it simple. Unrefined, unprocessed foods are best, and UPFs (ultra-processed foods) should be avoided. Remember, though, that processed and ultra-processed aren't exactly the same. Cheese, tins of tomatoes, and pasta are all technically processed ingredients that have their place on any clean eating plan. Look at the ingredient list of foods you buy. If you see strange scientific terms you don't recognise, you're probably looking at a UPF.
Clean eating at family mealtimes
Yes, it's possible to get the kids involved with clean eating - and, in fact, it's better to start them young, so they keep up the good habit as they get older. A good way to start is by taking familiar meals and adapting them for clean eating, so your children aren't faced with something too new and scary. This lentil tagliatelle bolognese is packed with familiar flavours that youngsters will enjoy.
Simple shortcuts for clean eating success
One of the biggest problems for many would-be clean eaters is getting the timing right. Cooking from scratch can be time-consuming, and juggling a full-time job and a new meal plan is always hectic.
Look for meals that cook quickly. For example, many couscous recipes are ready in minutes, and can be a great addition to a clean eating meal plan. You can also set aside some time at the weekend for batch cooking, so that during the week all you need to do is reheat something. Bolognese, lasagne, chilli con carne, and all kinds of curries and stews are examples of dishes that can be cooked in advance - and will actually often taste better when reheated. Dishes like this veggie-packed tagine will keep for a few days in the fridge and still taste amazing.
Sticking to your clean eating diet plan when things get hard
A new diet can be exciting, but it's easy to get stuck in a rut after a while. When temptation strikes, instead of falling off the wagon, use these tips to stay on track:
- Get a meal box delivery. Using a HelloFresh menu and plans can be incredibly helpful. Not only does it save you planning time, but it also means fewer visits to the supermarket - and less temptation.
- Don't think that clean eating has to be unpleasant. Dishes like these cheesy chipotle chorizo and bean quesadillas are as fun as a takeaway, but can still be enjoyed as part of a balanced diet.
- Make gradual changes over time. Going from a heavily processed diet to total clean eating overnight is a recipe for failure, and can even lead to headaches and low energy while your body adapts. You might find it easier to make little changes every week, building new habits one at a time.
- Remember, clean eating is not an exact science. The occasional cheat meal won't kill you, so don't beat yourself up if you do slip up. Instead, just draw a line under it and return to your plan the next morning.
Clean Eating FAQs
What is clean eating?
Clean eating is a way of cutting down on UPFs and eating food in its most natural state. People who follow this way of eating typically focus on unprocessed foods, shunning unhealthy additives, refined sugars, and artificial ingredients.
What do 10 days of clean eating actually do to your body?
To be honest, you may or may not see a difference in your body in just ten days. Some people talk about feeling increased energy, losing weight, and having clearer skin - but many clean eaters find that it takes longer. Remember, it's a marathon, not a sprint.
Are potatoes part of clean eating?
They certainly can be. To keep things clean, remember that you should be eating food in its most natural state. Simply prepared potatoes are fine - baked, boiled, mashed, or however you want to prepare them - but pre-packaged croquettes or potato waffles should be kept off the menu.
What should you avoid when clean eating?
Clean eaters should limit processed foods as much as possible. Try to avoid pre-packaged foods, which can be very unhealthy. That includes snacks and soft drinks.
Is yoghurt considered clean eating?
Yes, it can be - but make sure you're eating the right kind of yoghurt. Forget the low-fat options, which usually come packed with added sugar or artificial sweeteners. Similarly, avoid sweetened or flavoured yoghurt. Look at the ingredients list and choose plain Greek yoghurt.