Eating Clean and Meal Planning Tips

This page is meant for you to see some of the initial stages of getting on the right path when it comes to nutrition.  After all, the trick to being healthy and losing weight is 80% of what you EAT and only 20% of physical activity. 

When you join one of my Challenge Groups (further details below), I will be providing you with a meal plan to follow as well as offering support and guidance so that you achieve your weight loss goals. 

So let's start with the basics:

In order to maintain weight loss and make a great lifestyle change, you need to start eating clean.  What does that entail?  I found this great list of "commandments" that gives you a visual representation of what eating clean means: 

Many of the meal plans I provide during my Challenge Groups have you eating 5-6 mini meals a day.  Why is this?  Well, it helps regulate your sugar levels as well as boosts your metabolism.  With exercise, the pounds will start to melt off safely - at a rate of roughly 2 pounds per week.  Some of my challengers have lost up to 6 pounds in the first 2 weeks alone!

Another important aspect of Eating Clean is PORTION SIZES.  When I started eating clean, I didn't realize how much I was OVEREATING until I finally started using measuring cups.  Here is a great guide to help you with portion sizes when you're out and about and on the go!

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SIGN UP FOR MY FREE 7 DAY CLEAN EATING CHALLENGE GROUP AND I'LL SEND YOU A COMPLETELY FREE 7 DAY MEAL PLAN & GROCERY LIST!  

You'll also get...

- a spot in my private accountability group!

- Free coaching from me!

- and support from other people like you!

To Apply ---> Simply CLICK this link to complete the application.  https://docs.google.com/forms/d/1_id17vN6bIrC7O57wwcD_6kYYx_vv6DUIavmV-1LVFk/viewform?usp=send_form

The only requirements to participate in this group are:

1_ You complete the application (per link above).

2_ You are signed up on my team, so that I am your FREE coach.  It's COMPLETELY free and NO, you won't get any crazy spam e-mails from me.  

3_ We are Facebook Friends so that I can add you to the Private Facebook Group!  :)

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MEAL PLANNING TIPS

One of the hardest things to master is the planning aspect of meals and snacks. We are SO busy, right?! Here are some tips that I want to pass along to you to make it a little easier to get you ready for your next week and help you to be successful with your health goals...

1. Sit down and plan your meals and snacks that you and your family will eat for the week. Make a list based on the ingredients in the meals you choose. Then, clean out the pantry and refrigerator to make way for the fresh goodies you will be bringing home.

2. Go to the store with your list and, if possible, without the kids.  I have found the best time to go shopping is earlier in the day when it isn't nearly as busy and the shelves/produce are stocked. Stick to the list. If you can't handle it in the home, don't buy it.

3. When you get home, put all the groceries away except the produce you will want to chop, cut, peel for easy and quick meals. Go ahead and clean the fresh produce and prep away and put into your containers or bags in fridge to grab when you need it. Now is the time to do this because if I don't do it right away, it will not get done. Then you are tempted to reach for foods that are not as good for you when you are starving.

4. Cook for the week ahead if you can. This will save you so much time when you come home from work during the week and only have to quickly heat up a healthy meal you already prepped. Sometimes we're just way too exhausted to even think about cooking dinner for everyone -- that's when we reach for the takeout menus. Lock those up!!

5. If you have a large family -- double up the recipes so you always have leftovers. Leftovers are the best! 

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