Clean Eating Dinner Recipes Index - My Natural Family (2024)

FAQs

Is oatmeal clean eating? ›

Clean Whole Grains:

Single-ingredient grains, such as farro, millet, oats, barley, quinoa, brown rice, etc. Whole-wheat pasta. Popcorn. Sprouted whole-grain bread and English muffins (with no added sugar)

Clean foods are those that are in their whole, natural, unprocessed state or are very minimally processed. For example, all fresh fruits and vegetables are clean foods. A clean food list would also include nuts, seeds, whole eggs, and lean proteins.

Cottage cheese is often seen as a go-to food for dieters and “clean” eaters alike due to its high protein content and relatively low-calorie count.

Peanut butter is rich in a variety of nutrients. But commercial peanut butter brands often have added sugars, oils, and fats. For the best health benefits from peanut butter, look for all-natural products without these added ingredients.

Bacon is a rich source of two well-known dietary troublemakers: saturated fat and sodium. “Diets high in sodium and saturated fat can lead to adverse health issues such as high blood pressure, atherosclerosis, high cholesterol, and heart disease,” says Derocha.

The Bottom Line. It is totally fine to eat potatoes every day. While how you prepare and cook potatoes and how much you eat could possibly impact your health, whole potatoes with skin are a nutritious vegetable with health benefits.

Cheese is allowed in the clean eating meal plan, but with an asterisk. Processed cheese slices or other packaged foods that contain cheese should be avoided.

Low-fat, skim or 1% cow's milk are healthier options compared to 2% or whole milk. They contain less fat. “If you can't have cow's milk, soy milk and rice milk are often the healthiest milk for gut health – especially for people with celiac disease, an autoimmune disease that can cause inflammation,” Park said.

Although white sugar is definitely not viewed as 'clean', honey, maple syrup and juices, which are also sources of free sugars, are usually included and even encouraged by some clean eating gurus. They might help you cut back on sugar, for example in tea or fizzy drinks.

Almond milk is one of the most popular plant-based milks because it has a light and creamy taste. There are many clean options available, including some that are high in calcium content! You can get many beneficial vitamins and minerals from almond milk.

What is not allowed on clean eating diet? ›

A clean diet may include whole fruits, vegetables, lean proteins, whole grains, and healthy fats while limiting highly processed snacks and other packaged foods with added sugar and salt. It may also be associated with terms like plant-based, grass-fed, sugar-free, or gluten-free.

Five meals a day equals breakfast, lunch, dinner, and two snacks. To do this right, you need to plan what you'll eat every day for each “meal.” And you need to schedule eating every 2 to 3 hours.

Start small – pick one meal a day to be 100% clean. Eat more vegetables and fruits (try to have a vegetable with every meal). Swap one thing at a time – for example, instead of grabbing for a bag of chips, grab a handful of raw nuts or an apple and peanut butter.

With their high content of both soluble and insoluble fiber, oats keep your digestive system functioning. They also act as a natural diuretic, flushing out excess toxins through the kidneys and colon.

Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount.

Whole grains are rich in fiber and will help to cleanse the colon. Oats, oatmeal, brown rice, and quinoa are all great sources. Try to incorporate 3 – 5 servings per day into your meals. Broccoli, cauliflower, kale, and most leafy greens are fiber-dense and are always healthy choices.

The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the fiber beta-glucan . Oats are also a good source of high quality protein , with a good balance of essential amino acids. Oats are loaded with important vitamins, minerals, and antioxidant plant compounds.