How to Prep to Eat Clean

Eat Clean

Cooking up a bunch of healthy food on Sunday's makes it quick and easy to eat clean all week.

Eating clean definitely takes planning and preparation.  It has to be REALLY easy to make healthy choices, or else (if you’re anything like me) you won’t.  You have to take the time to make healthy food ready to grab and go, so eating clean is easy and having a healthy diet is a no-brainer.  For me, this means cooking on Sundays!  Keep reading to set yourself up to eat clean all week…

 

When You’re Most Likely to Eat Junk

Think about it: when you come home from a long day at work, and you’re tired and super hungry, the most appealing and readily available option is probably what you’ll end up eating.

If there’s leftover pizza in the fridge, you’re probably going to heat that up instead of taking the time to cut up vegetables and cook a healthy stir-fry with veggies and brown rice.  When it’s late at night, you’re tired, and you have to get ready for work the next day, rather than taking the time to make a healthy lunch, it’s often easier to just grab fast food on your lunch break.  Get what I mean?

 

Start Cooking on Sundays

Eat Clean Fruit

I get lots of fruit ready for the week! Blueberries to top breakfast oatmeal and strawberries for snacking.

So, how do you make it easy to eat clean?  You cook everything on Sundays!…or whatever day works best for you.  Since doing

Beachbody’s Ultimate Reset, I’ve gotten into the habit of prepping the ingredients for my meals for the week on Sundays.  I choose Sundays because those are typically low-key days when I have time to get ready for the week ahead. This has helped me keep off the weight that I lost on the cleanse.

I get everything washed, cut, and ready to go, so I can literally throw it together in a few minutes.  Taking just an hour to get food prepared all at once saves you lots of time (and calories) during the week. Here’s what I do to prep for my meals for the week as well as a few examples of my go-to quick and easy meals/snacks.

  • Wash, cut, and pack fruit.I usually cut up strawberries and pineapple, and I wash blueberries, raspberries, and grapes. I throw everything in a big bowl, so it’s ready for a quick fruit salad snack throughout the week.  I also dish it outinto 5 single servings containers to grab and take with me to work each day as either a snack or part of my breakfast.
  • Wash and cut veggies. Have vegetables like broccoli and cauliflower ready to throw into the skillet for a quick stir-fry or ready to dip in hummus, greek yogurt or a healthy dip.  I also keep a bag of frozen veggies on hand to quickly heat up and toss into meals
    Eat Clean Egg whites

    Hard boiled eggs for egg whites. Good lean protein snack.

    as well. In addition, you’ll want to prep veggies to go in a quick salad, such as tomatoes, cucumbers, red peppers, and carrots.  I take the easy way out, and I buy cherry tomatoes and shredded carrots, so all I have to cut up is the cucumber (and red pepper if I feel like it)! Nice!  I throw all my veggies in covered bowls and get bags of pre-washed salad – go for the greener, more nutritious kind with spinach and romaine lettuce rather than iceberg. This way, I can quickly throw together a salad for lunch the next day

  • Quick lean protein.  Cook lean meat like chicken or tilapia for meals throughout the week.  Cut it up, and store it in single serving containers to grab for lunch to throw on your salad or heat up with 90 second brown rice bowls. Hardboiled eggs are great to have on hand, too.  I typically boil about 6-8 eggs on Sundays to take for lunches on a salad or mixed with feta cheese and greek yogurt for egg salad.
  • Quick complex carbs.  I always have bags of 90-second brown rice and sweet potatoes ready for a stir fry or baked potato in the evenings.  I also cook a giant pot of quinoa on Sundays that can be mixed with vegetables and lean meat, too

 

Examples of My Go-To Quick & Easy Meals/Snacks

Breakfast: ½ cup quick oats with ½ cup blueberries and a cup of sliced strawberries – all in single serving containers ready for the week.  I literally throw it all in my bag and add some hot water to the oatmeal and blueberries when I get to work.

 

Lunch:

Eat Clean Quinoa

My giant pot of quinoa I cook up on Sundays for meals all week. Click for recipe (in comments).

Option 1 – Egg Salad: 3 hardboiled eggs, a spoonful of greek yogurt and .5-1 once of feta cheese.  I put the yogurt and feta in a baggie the night before and grab 3 eggs that I boiled on Sunday. It takes about 2 minutes to peel, slice, and mix right when I’m ready to eat. I take the yolk out of two of the eggs when I peel and cut them to save calories and fat.

Option 2 – Salad: The night before work, I throw the romaine/spinach pre-washed salad into a Tupperware bowl with my pre-cut veggies (cucumber, cherry tomatoes, and shredded carrots) and a small handful (about 2 tablespoons) of nuts on top.  Takes literally 30 seconds.  I keep light dressing in the fridge at work.

Option 3 – Chicken/Fish and Brown Rice:  In the morning, I grab my minute brown rice bowl and pre-cooked, pre-cut, and pre-packed lean meat out of the fridge, and I’m off to work!  I have soy sauce in the fridge at work to put on top when I’m ready to heat and eat.

Option 4 – Quinoa Salad: Pre-made quinoa with cherry tomatoes and pre-washed/pre-cut cucumbers and a dash of balsamic. Easy and so good!

 

Dinner:

Option 1 – Chicken/Fish and Brown Rice: Same as lunch.

Option 2 – Tacos:Minute brown rice, rinsed black beans, and pre-made chicken (or fish) all go into a skillet with some

eat clean stir-fry

Healthy Veggie Stir-fry with Minute Brown Rice

seasoning. Heat up 2 small corn tortillas in the microwave, and it’s ready to eat! Takes 5, MAYBE 10 minutes to make.

Option 3 – Stir-fry: Minute brown rice, chicken, pre-washed/pre-cut veggies all go in the skillet.  Add a little soy sauce and honey. Again, takes about 5 minutes when you already have the meat and vegetables prepped.

Option 4 – Sweet Potato, Chicken & Vegetables: When the chicken and vegetables are already prepped from Sunday, literally all you have to do is put a little seasoning on it and get it in the microwave.  I like to add cinnamon to the sweet potato.

 

Snacks: This one’s easy – have some of that fruit salad you made on Sunday or dip your prepped vegetables in hummus or greek yogurt.

 

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