Hello everyone, while i was contend to try to eat about 2000 to 2200 calories a day and basically eat anything i wanted i've decided to look into this clean food diet.

Can you people be so kind and describe what you eat (i could guess most of them) but more importantly is how you prepare them.

Heres a quick guidline I follow, if I remember anything else Ill add later or if anyone else has more to add go for it! Good luck!


Chicken: grilled, baked, broiled, boiled (I season with fresh herbs and pepper)

Deli meats: usually turkey, chicken, and low fat ham (I use these for salads for the most part)

Veggies: brocoli, califlower, green beans, celery, romain (steamed or fresh)

Salmon: broiled, baked, grilled

Salad dressing: make your own (olive oil, lemon, seasonings)

cottage cheese: great before bed snack because of the casein protein (long lasting protein)

peanut butter: great in a protein shake or a teaspoon by itself because of the GOOD fats in it

almonds: good fats, great snack

Brown Rice: boiled and seasoned

Oatmeal: microwave and add fat free sugar free jam!

protein whey: great supplement to use if your not getting enough protein in your daily macros (especially good for post workout nutrition)

Yams
Wheat Spaghetti
100% Whole Wheat bread
Wheat Tortillas
Light Popcorn
Tuna (in water)
Kashi Go Lean cereals (heart to heart or crunch)

for the peanut butter make sure its non-hydroginated.

One of my favorite healthy recipes:

6oz Chicken Breast - Boneless and Skinless seared in a skillet with some cayenne pepper, crushed red pepper, and a little garlic salt.

3/4 cup Brown Rice w/ sliced sweet red, orange, and yellow peppers. Cook in a pot with water and season however you wish.

1 cup Steamed Broccolli w/ 1tbsp Newman's Own Lite Honey Mustard

All told it has about 350 or so calories and it's really healthy. I eat it for dinner a few times a week.

I usually cook enough for a whole week because it's time consuming.

If I may add what I've been doing (there really ought to just be a chicken thread!):

I take a big pack of chicken breasts from the store (this week, I got lucky enough to catch them on sale at $1.99/lb, a STEAL). I cut a piece off each one after "eyeballing a proper portion" so what I end up with is six chicken breasts that have been turned into seven portions: six palm-sized pieces and six "nuggets."

I marinate my chicken for a couple of hours in olive oil and vinegar. Changing up the vinegar will change the flavor a bit. I've used balsamic, white wine vinegar and apple vinegar so far -- they're all good.

The vinegar, to me, dictates the spices I add. Balsamic means I add some rosemary and italian seasoning to the marinade. Apple vinegar, for some reason, screamed out steak seasoning (!) and chunked garlic.

Marinate for a couple of hours -- after a couple, the vinegar will have soaked into the chicken. Being acidic, it'll actually "cook" the chicken slightly (it won't be as translucent).

Set your oven to 375 and arrange the chicken pieces in a baking pan. Use your marinade to coat the pieces again while in the pan, but don't overdo pouring it in. Be sensible with it.

Put tinfoil over the top and put it in the oven for 35 minutes. After those initial 35, take the foil off and bake for another 10.

This is what I eat many times during the week, sliced up in a sandwich, sliced up in low-carb burrito wraps; microwaved with some whole wheat pasta or a small amount of tri-color couscous.

I'm finding that clean eating is possible on a smaller budget. Vegetables seem to be the hard part as of late, only because crops have sucked due to weather, and the price goes up. We're paying $2.99/lb for red peppers near me -- I have to go into Manhattan to the greenmarket to get a better price, if they have em at all.

$1.99 a pound down here in OZ its bloody $10 a kilo

If you want to eat absolutely clean, there's pretty much a standard protocol to follow (meaning the foods common for competition prep).

First, no junk food, processed food, partially hydrogenated anything, high fructose.

Protein: boneless skinless chicken breast, canned tuna, low fat deli turkey, salmon, other cuts of fish, skim milk, lean beef sparingly, whey/casein supplements

Carbs: brown rice, old fashioned rolled oats, sweet potatos (yams, but they aren't as common as your grocery store leads you to believe), whole wheat bread (stone ground is better), white potatos (more so if you are bulking). ****Most importantly, any green vegetable is good. And never forget fruits. They are your savior.****

Fats: I get most of my fat from meats. I don't typically add much fat, except natural peanut butter, almond butter, olives, olive oil, flax seed (flax oil), fatty fish.


I grill a lot of food now that it's summertime. But I make lots of gross concoctions. Canned tuna, sweet potatos, and cottage cheese all mashed together. Olives and cottage cheese in a bowl. Peanut butter mixed with cottage cheese. Lots of turkey sandwiches. Grilled chicken and baby spinach salads. Oatmeal and whey powder. Rice and chicken with spices (every combination of spices I have has been tried).

YUM!



Hello everyone, while i was contend to try to eat about 2000 to 2200 calories a day and basically eat anything i wanted i've decided to look into this clean food diet.

Can you people be so kind and describe what you eat (i could guess most of them) but more importantly is how you prepare them.

here is a question i wanted to ask, but couldnt find the right thread :

it seems like everyone are obssesed to eat "CLEAN" food...
what happens if i follow my diet rules and eat the same amount of calories/fat/protein/carbs but from JUNK food (pizza, spaggeti etc...) ??

here is a question i wanted to ask, but couldnt find the right thread :

it seems like everyone are obssesed to eat "CLEAN" food...
what happens if i follow my diet rules and eat the same amount of calories/fat/protein/carbs but from JUNK food (pizza, spaggeti etc...) ??


read my signature..

"OBSESSED IS WHAT THE LAZY USE TO DESCRIBE THE DEDICATED"

you can get SOME nutrients from junk food but all those added preservatives and ARTIFICIAL garbage is a no no..

adam

Omellete: I mix 3 egg whites and 1 yolk with 1 tsp of olive oil, mix it up really well and fry. Sometimes I add mushrooms, onion or herbs which I don't count into the caloric intake. It summs up to 145.9 calories, 13.6 gr. protein, 2 gr. carbs, 8.2 gr. fat. If you want to add some protein you should add some cottage cheese, which goes great with the omelette.

gravityhomer put together a really useful guide on diet and nutrition, which you can find here (http://forums.johnstonefitness.com/showthread.php?t=16232) .

here is a question i wanted to ask, but couldnt find the right thread :

it seems like everyone are obssesed to eat "CLEAN" food...
what happens if i follow my diet rules and eat the same amount of calories/fat/protein/carbs but from JUNK food (pizza, spaggeti etc...) ??

Once you completely change the quality of your foods from overprosessed stuff to clean, healthy food, it is likely you will find at least 75 percent of what you used to eat unacceptable, taste-wise. And it's not like we never ever get to eat a junk food again. It simply becomes the exception instead of the rule. I'm sure not everyone feels the same, but there will be plenty of folks here who would agree with me. Come... come and be one of us... you'll like it here...no, no, it's not a cult, why do you ask? :whistle: Muhuhuhehehe! :lol:

$1.99 a pound down here in OZ its bloody $10 a kilo
mate, forget the $10 a kilo, try buying kosher meat, its more than double that for a kilo of chicken breast!

never heard of it where do you get it from ? and how much?
btw where in melb you live im down on the peninsula

im from st kilda mate, down here at the kosher butcher u pay about $22 a kilo of chicken breast...

No shit thats rich as! i thought you meant it was cheaper lol

i eat so much chicken, like 4 breasts a day. it's the easiest thing to cook though, and I never get tired of it. I should probably look into salman or flank steak i guess