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Health 2025-02-11 16:22:48

Here is a reference menu for beginners

1. The Simplest Ways to Start a Perfect Eat Clean Diet:

Eat More Fruits

Make your salad as colorful as possible by including at least three different types of vegetables besides leafy greens. Add berries, chopped apples, or orange slices to your liking.

Limit Processed Foods

Processed foods go directly against the clean eating lifestyle because they have been altered from their natural state, losing some fiber and nutrients while gaining added sugars, chemicals, or other ingredients.

Avoid Added Sugar in All Forms

If you’re trying to eat clean, it’s essential to avoid added sugar. However, added sugar is very common—even found in foods that don’t taste particularly sweet, such as sauces and condiments.

Stay Away from Vegetable Oils and Spreads

Vegetable oils and margarine do not meet the criteria for clean eating.

Minimize Alcohol Consumption

Although moderate alcohol consumption may offer some heart health benefits, it is still linked to an increased risk of certain diseases. Therefore, limiting alcohol intake is recommended when following a clean eating lifestyle.

Reduce Packaged Foods

Replace packaged snack foods made from refined grains with nutrient-rich whole foods such as nuts, fruits, and vegetables.

Drink Plenty of Water

Water is the most natural and healthy beverage you can consume. It helps keep you hydrated and may also assist in achieving an ideal body weight.

2. One-Week Eat Clean Meal Plan:

To follow this highly popular diet in Vietnam, you need a specific daily meal plan. If you're unsure where to start, you can refer to this seven-day meal plan designed by a nutrition expert:

Day 1

  • Breakfast: A bowl of mixed fruits with yogurt.
  • Snack: 1 orange (or replace with other favorite fruits, avoiding high-sugar ones like ripe mango, durian, longan, or lychee).
  • Lunch: ½ bowl of brown rice + 100g boiled white radish + 150g grilled chicken breast.
  • Snack: 1 banana.
  • Dinner: 150g steamed seafood + 100g boiled greens.

Day 2

  • Breakfast: 1 boiled sweet potato + boiled beef + boiled green beans.
  • Snack: 1 banana.
  • Lunch: ½ bowl of brown rice + 100g boiled broccoli + 150g grilled chicken breast.
  • Snack: 1 tangerine.
  • Dinner: 100g grilled fish + mixed vegetable salad.

Day 3

  • Breakfast: 1 cup of unsweetened yogurt + fresh fruits + a small portion of cereal.
  • Snack: 1 pear.
  • Lunch: 1 sweet potato + ½ ear of sweet corn + 100g shredded boiled chicken + 100g boiled white radish and broccoli.
  • Snack: A few strawberries.
  • Dinner: 100g fish + 100g boiled vegetables.

Day 4

  • Breakfast: 1 boiled sweet potato + 1 boiled egg + boiled greens.
  • Snack: ½ bowl of mixed beans.
  • Lunch: ½ bowl of brown rice + stir-fried chicken with mushrooms.
  • Snack: A handful of cashews.
  • Dinner: 2 pieces of grilled fish + vegetable salad.

Day 5

  • Breakfast: Boiled chicken breast + 1 glass of unsweetened milk.
  • Snack: 1 apple.
  • Lunch: 1 small bowl of brown rice + grilled lean meat + grilled asparagus.
  • Snack: 1 orange.
  • Dinner: Chicken breast salad.

Day 6

  • Breakfast: 2 boiled eggs + salad.
  • Snack: 1 cucumber.
  • Lunch: 1 boiled sweet potato + ⅓ ear of boiled corn + 100g boiled lean pork + boiled white radish.
  • Snack: Dried fruits.
  • Dinner: 1 piece of pan-seared salmon + 100g steamed vegetables.

Day 7

  • Breakfast: 1 slice of whole wheat bread + 1 sunny-side-up egg + 1 bowl of vegetable salad.
  • Snack: 1 orange.
  • Lunch: 100g boiled meat + fresh vegetables.
  • Snack: Fruit salad.
  • Dinner: 100g grilled fish + boiled vegetables

3. Conclusion:

Eat clean is considered a new trend that many people love in the 21st century because of its effectiveness and safety that you can use. Try Eat clean today to see if it is suitable for you.

 

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