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PLAN YOUR MEALS

Eating every 2 hours is a key part of Clean Eating. Most of us have probably been taught from childhood to eat three meals a day and then we snack to get us to the next meal. Along the way a lot of us developed poor eating habits. The word snack alone makes me think of fatty foods so I call my meals that fall between breakfast, lunch and dinner small meals.

Eating six small meals a day takes some work so I believe it is critical to have a plan. To keep from getting overwhelmed make it easy on yourself by eating a piece of fruit and a handful of nuts for some of your small meals. Make sure the nuts are plain, unsalted… and RAW is better than roasted. Feel free to add dried fruit as long as there is NO added sugar.

Please don’t get overwhelmed by this just do what you can and keep in mind it gets easier as you create your new habit.
If you find it hard to plan out all your meals at once START with knowing what your next three meals are.
It will take time to plan ahead, I promise in the end your body will thank you!

Here is what you should include in each of your six daily meals to support weight loss. Your larger meals should be eaten early in the day. Breakfast and Lunch is the best time to get the slow burning carbs in.

Breakfast -never skip this meal
Plan 1 serving of Protein, 1 Veggie and 1  slow burning Carbohydrate*

Morning Small Meal
Plan 1 Serving of Protein, 1 Veggie and 1 Carbohydrate

Lunch
Plan 1 serving of Protein, 1 Veggie and 1 slow burning Carbohydrate*

Afternoon Small Meal
Plan 1 Serving of Protein, 1 Veggie and 1 Carbohydrate

Dinner
Plan 1 Serving of Protein, 2 Servings of Veggies, No carbohydrate!*

Last Meal of the Day – 4 hours before you go to bed
Plan 1 Serving of Protein, 2 Servings of Veggies, No carbohydrate!*

*Foods that contain slow burning carbs include grains, breads (made from sprouted grain not wheat flour) rice pasta, rice, beans, potatoes, corn and other vegetables.

*NO Carbohydrates For Dinner Meal or Last Meal of the Day Carbohydrates raise your blood sugar which causes insulin to be released and fat to be stored in your body. At this time of night, there is no need for the quick energy rush that carbohydrates cause because you will be soon winding down to go to sleep. Instead, double up on your veggie intake!

In an effort to make it easier for you to get started we have created a meal plan form for you to use.

Take a look at the Blank Meal Plan and please download and pass along to your friends.

At this point we know what to include in each of our six daily meals and we have a form to help decide what we will eat for the next seven days but what exactly are we going to eat?

Let’s start with Proteins for a recommended list see  Lean Proteins

Great we now know what proteins are so let’s move on to Vegetables & (fruits)

All right now we are making progress, so lets get to the last part of a meal which is  Carbohydrates

Carbohydrates provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. Whole grains and sprouted grains are your best bet.  The less processed – the better. Carbohydrates raise your blood sugar which causes insulin to be released and fat to be stored in your body.

Remember No Carbs for the last 2 meals of the day, there is no need for the quick energy rush that carbohydrates cause because you will be soon winding down to go to sleep. Instead, double up on your veggie intake!

Well now you have what you need to start making your own Meal Plans. From the lists we have provided and your own knowledge start filling in what you like to eat for each meal. Still not sure how to go about it. Have questions? Take a look at a Sample Meal Plan and use it as a guide to make your meal plan.

Don’t Forget – Write it down, Make it Happen!