I love Tosca Reno's Eat Clean Diet! Her books and recipes are amazing! She breaks down eating to the basics!
Eat food consumed in its most natural state, or close to it- REAL FOOD! (Which means nothing processed)
Fruits and veggies.
Nuts, legumes, natural nut butters, nut oils. (no additives)
Whole grains like oatmeal, quinoa, brown rice.
Lean proteins. (chicken, ground turkey, fish, lean beef)
Meats should be grass fed, free range! Free of chemicals and hormones.
General rule of thumb for clean eating:
If your great, great grandparents didn't eat it, you shouldn't either!
Steel Cut Oats/Oatmeal
Ezekiel Bread --sprouted grain bread (Available in the frozen section of grocery store)
Ezekiel brand pasta and tortillas
Whole wheat orzo & couscous
Flax seed &flax oil
Green and Red pepper
Onions (green, red, yellow)
Pumpkin (fresh & canned)
Dried Split Peas
Lime & lemon juice
1/2 a banana a day
Natural-style Peanut butter (unsalted) or PB2
Olive-oil cooking spray
Boneless, skinless chicken breast
Water packed albacore
White meat chicken (water packed)
Extra lean ground round
Buffalo steak (lean)
Flank Steak (leanest)
Extra lean ground turkey
Dairy & Eggs
Fat-free cottage cheese
Eggs and/or Egg white Substitute
Non-fat, plain yogurt
Fat-free String Cheese
Jarlsberg Lite Swiss Cheese
Fresh Parmesean cheese
Braggs Liquid Amino Acid (sub for soy sauce)
Reduced-sodium teriyaki sauce (no corn syrup)
Tomato Paste (low sugar)
Stewed tomatoes (low sodium)
Mustard (yellow or Dijon)
Low-sodium, fat-free chicken broth
Low-sodium, fat-free vegetable broth
Reduced-sodium tomato sauce & tomatoes
Olive-oil cooking spray
Herbs & Spices
When getting ready for a event Tosca Reno has a stipped meal plan
that is very effective in dropping body fat and leaning out.
I have found it most effective in planning my carbohydrates around my activity for the day!
Think of food as fuel! I limit my fruit intake to before noon due to the simple sugars in it
and at most 20 grams of sugar a day! I will have fruit post workout or bb results and
recovery formula. The results and recovery is high in carbs because you need simple carbs
to start the recovery/muscle growth process.
Following a hard workout, your body is severely depleted of glycogen and glucose.
It is critical to get the carbs (and protein) to the muscle cells as fast as possible.
As well, the elevated insulin levels will help to drive nutrients into the muscle cells.
And again, high-glycemic carbs are best for this purpose.
I do not eat any simple or complex carbs after 4p. My body does not need it and it will just be stored as fat.
I typically eat 100 grams of carbohydrates a day and aim for my protein intake to be 125-150 grams a day.