It seems almost every social event, gathering or catch-up is
revolved around food! Whether it’s breakfast with the girls, lunch with family,
coffee catch up with mum or your best mates birthday dinner, every meal or
snack out DOES NOT need to break your clean eating plan.
Here is a guide to each meal:
Breakfast
Breakfast is the most important meal of the day. Rule #1 is
to eat what you would normally eat. I.e.
eggs on toast/oats/muesli etc. The trick is the watch the portion sizes &
the added extra’s.
Example breakfast = 2 x poached eggs with spinach, tomato
& mushroom on 1 x piece of wholegrain toast
Most café’s, restaurants will have something along these
lines
Tips
- Swap white toast for wholemeal toast & watch the portions
- Avoided the extras of hash browns, bacon & hollandaise sauce
- Avoid that extra-large glass of juice (there is more sugar in it than you realise!)
Lunch
This meal is all about watching your portions! The mistake
most people make here & getting the side of fries. Opt for the lighter
option of a salad or a wrap. Make sure the for wraps & salads, that dressing come on the side,
always ask about the portion size & make sure there is enough protein in
the meal so you are not starving afterward (i.e. meat/tofu/eggs etc.)
Example Lunch = grilled beef & salad wrap
Again most café’s, restaurants will have something along
these lines
Tips
- Don’t be afraid to ask if the salad has dressing, or how big the portions are
- Go for the grilled, baked or steamed options
- Dessert does not follow lunch
Coffee Date
This is the sneaky extra that comes into a lot of people’s
diets and won’t be counted as a cheat meal. If you have a piece of
cake/slice/large cookie - guess what, it’s your cheat meal. Avoid overdoing the
coffee, 1 x per day is ideal (2 at most). Instead choose a herbal tea or green
tea.
Example= 1 x loose leaf green tea
Every café should have this
Tips
- Avoid cakes, slices, biscuits etc.
- Aim for a regular coffee not a large
- Avoid frappes & milkshakes
Dinner
This meal is generally the biggest downfall for most
people. Focus on removing the extras such as entrée’s, desserts & alcohol,
and instead stick with the main course (after all you only have course when you
are cooking yourself!). Be mindful of the amount of alcohol you drink, this
will affect your food choices, motivation for training the next day = affecting
your results.
Example Dinner= baked salmon with mixed veggies
Most restaurants will have something along these lines
Tips
- Beware the Bread: it is often the first thing on offer as soon as you get to a restaurant
- Replace the side: Many dishes come with a side of chips. Swap it for some salad or cooked vegetables
- Pick an entrée size dish
- If a large portion size – doggy bag the extra portion
- Hold the additions (sauces, dressings, extra butter)
Here are some extra tips
- Avoid all you can’t eat: This a recipe for disaster, you are GUARENTEED to over eat here
- Eat slowly: Enjoy your food and the company that you choose to eat out with. Chewy your food will allow your body to feel fuller at a normal rate, digestion & absorption happened more efficiently & you won’t over eat.
If you are struggling to eat clean & don’t know where to
start, get a copy of the 7 Day Clean Eating meal plan found here: 7 Day Clean Eating Plan
Or email naednutrition@gmail.com for more information
Or email naednutrition@gmail.com for more information
