Healthy Food Diet: 7 Day Clean Eating Challenge. Do you feel like your diet needs a fresh start? Counting calories and planning out your meals is a surefire way to drop pounds. To help, we've created a plan that maps out healthy lunches for an entire month.When life happens and you abandon healthy food in favor of whatever is nearby or comes out of a packet or pouch, it's time for a . That's why we're bringing you SHAPE's 7- Day Clean Eating Challenge. While a clean eating diet plan may seem challenging, our plan is manageable and the payoffs include skyrocketing energy, weight loss, better control over your appetite, and even better- looking skin. Just follow these 5 simple rules and try our clean eating meal plan: 1) Eat only whole foods. That means eating oats and blueberries rather than a blueberry muffin. When you eat packaged foods, only buy brands that contain “real food” ingredients- -ingredients you easily recognize, can pronounce, and would use to make a “from scratch” version in your own kitchen. If a food contains even one ingredient that makes you think “huh?” skip it, at least during the clean eating challenge. RELATED: For a super healthy and delicious snack, watch Heidi Klum make homemade hummus and kale chips, then try the recipe yourself. Keep meals simple. Delicious, healthy food doesn’t have to contain a lot of ingredients. Keep your meal ingredients to a minimum—just be sure to include a source of whole grains, lean protein and healthy fat at each meal. For example, veggies and shrimp stir fried in sesame oil over a bed of brown rice seems restaurant quality but can be whipped up faster than takeout. Eat slower. Put your fork or spoon down between every bite, and focus on the flavors and textures of your food. Eat on a regular schedule. Try not to let more than about 4 hours go by between meals or snacks. Steady meal timing helps regulate your digestive system, blood sugar and insulin levels, and appetite. RELATED: When you do your food shopping for the week, be sure to avoid these grocery store fat traps that can make you gain weight. Listen to your body. Eat when you’re hungry and stop when you’re full, meaning satisfied, not stuffed. The recipes here intentionally don’t provide amounts. That’s so you get used to relying on your hunger and fullness cues to tell you when to stop and start eating. Check out a sample day’s diet and seven super- easy clean eating dinner ideas. Each day eat three clean eating meals and one snack. DAY ONE SAMPLE DIET: THREE CLEAN EATING MEALS AND ONE SNACK BREAKFASTCook old fashioned quick cooking oats using organic skim or soy milk. Top with a sliced apple and garnish with chopped walnuts. RELATED: For more morning meal ideas, try these 8 . Top with a scoop of chilled red quinoa and cannellini beans (canned, drained and rinsed beans are OK) and sliced avocado. CLEAN EATING SNACK IDEADrizzle a little honey into a container of nonfat Greek yogurt, fold in a sliced mini banana and garnish with sliced almonds. DAY ONE CLEAN EATING DINNER IDEA Saute onion, halved grape tomatoes and chopped green bell pepper in extra virgin olive oil until slightly tender. Add chicken breast or organic tofu to heat through. Serve over whole wheat penne. For 7 days of clean eating dinners read on. DAY TWO CLEAN EATING DINNER IDEA Lentils and quinoa with mint and lemon saute chopped red onion, minced garlic, celery and red bell pepper in extra virgin olive oil until tender. Add lentils (vacuum sealed or canned, rinsed and drained are both OK) to heat through. Serve over a small scoop of cooked quinoa and garnish with fresh mint and juice from a fresh lemon wedge. RELATED: Have a healthy meatless dinner on the table in no time by making one of these 1. DAY THREE CLEAN EATING DINNER IDEA Tuna Lettuce Wraps with Basil Pesto and Couscous. Fill large outer romaine lettuce leaves with a mixture of drained chunk light tuna canned in water tossed with basil pesto, minced sundried tomatoes and whole- wheat couscous. RELATED: When you don't have time to hit the grocery store, whip up one of these healthy and delicious meals you can pull from your pantry. DAY FOUR CLEAN EATING DINNER IDEAMexican Salad with Corn, Avocado, Beans, and Lime. Mix mashed avocado with minced onion, tomato, fresh lime juice and cilantro. Toss with torn romaine to coat leaves. Top with a small scoop each of frozen, thawed corn and black beans (canned, drained and rinsed are OK). Need heathy recipes for weight loss? Try clean eating diet plan at Clean Eating Recipes Blog, with healthy weight loss recipes and meal plans! 23 Ways To Eat Clean Replace processed, fake foods with these healthier clean eating foods By Christine Richmond April 16, 2014. RELATED: Keep homemade salads low- cal by skipping the bottle and making your own green goddess dressing. DAY FIVE CLEAN EATING DINNER IDEASeared Shrimp in Coconut Oil. On the stovetop, sear fresh shrimp in coconut oil and season with fresh grated ginger and scallions. Serve over a bed of mixed field greens and top with fresh pear slices. DAY SIX CLEAN EATING DINNER IDEASpaghetti Squash with Garlic, Mushrooms, Tomato and Feta. Saute chopped onions, minced garlic, sliced mushrooms and a small, diced plum tomato in extra virgin olive oil. DAY ONE SAMPLE DIET: THREE CLEAN EATING MEALS AND ONE SNACK. BREAKFAST Cook old fashioned quick cooking oats using organic skim or soy milk. Top with a sliced apple. Who is Tosca Reno? For more than 17 years, my passion has been helping real people make real transformations. I have helped millions of people worldwide. How to Make Clean-Eating Lunches. Eat clean at lunch with these 6 packable ideas. From grain bowls to kale wraps here's how to clean up your diet at lunch. Reduce to low heat to keep warm. Slice a small spaghetti squash in half, remove seeds, place face down in a glass dish with a few tablespoons of water. Cover with wax paper and microwave on high for 7 to 8 minutes. Rake out strands, toss with saut. Nutritionist Tosca Reno, author of the Eat Clean Diet, has a simple way of defining clean eating. Add diced, cooked chicken breast and pineapple chunks to heat through. Serve over a scoop of cooked wild rice. Related: For more slimming meal ideas, check out The Bikini Body Diet today!
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