The How To Guide To Clean Eating

Posted on June 21, 2010. Filed under: clean eating, cooking, diet, eating clean, eating healthy, get in shape, getting in shape, Uncategorized |

I’m sure plenty of you have heard me talk about “eating clean,” and wonder what exactly I am talking about.  It’s a “diet” coined by Tosca Reno (of Oxygen magazine fame) but it’s not a diet like the Zone Diet, or Atkins Diet.  It’s more of a lifestyle change in eating habits.  So I’m going to go through the five W’s and H to explain Clean Eating.

Who?  Who is this for?  This is for anyone who wants to lose weight and/ or be very healthy.  Vegan, vegetarian, diabetic, young, old, male,  female, gluten allergy sufferers, pregnant women, busy men, busy women, athletes, you name it.. this diet is for you!  It’s all food that comes from the earth, nothing is processed.  If followed in combination with exercise you will lose weight.  It will also help you become healthy because none of the food is processed, contains unnatural sweeteners, high in sodium, saturated fat, and all that other yucky stuff that clogs arteries.

What?  What does one eat when “eating clean”?  Imagine going to the grocery store and purchasing almost all of your items from the outside of the store, and very little from the inner shelves.  To follow this diet one will eat fish, lean meats, tofu, beans, vegetables, fruits, whole grain breads or pastas, eggs, dairy and nuts. Avoid foods with white flour, alcohol, sugar and sugar substitutes, saturated fats and trans-fats.

When?  When to eat these foods?  Begin eating first thing upon waking up to kick start your metabolism.  Your metabolism is like a fire burning in your body.  When you wake up you have got to get that fire going again.  Each time you eat you have a serving of lean protein (egg whites, meat, fish, etc) and a servings of complex carbs (fruits, vegetables, whole grains etc.)  One serving is about the size of your palm, but don’t be afraid to eat until you are satisfied.  Remember that what you are eating is now healthy.  Also, keep in mind that protein and fiber keeps the body satiated longer.  After breakfast, eat again every 2 – 3 hours, so the meals are smaller.  This frequent eating keeps the metabolism heightened, thus burning more calories throughout the entire day.  Sometimes these eating times may be slightly adjusted according to your workout schedule as it is recommended to eat 30 – 60 minutes prior to a workout, and within 30 – 60 minutes after a workout.

Where?  Where can you find these healthy foods or where can I eat out?  I honestly don’t eat out too often because I like to know EXACTLY what I am eating.  But when I have to I choose grilled chicken or grilled fish on a salad.  The only thing is that I don’t particularly enjoy salads.  And when I say salad, I don’t mean with croutons and cheese and ranch dressing.  That is adding so much fat and calories that you may as well eat nachos.  The salad should be all greens and veggies, perhaps some unsalted nuts or seeds could be added along with the meat or fish, maybe some fruit and dressing should be simply oil and vinegar or lemon juice and oil.  All dressings, even the super light ones like Kraft’s fat free Italian, has so much sugar, disguised as high fructose corn syrup.  Yes, people, HFCS is nothing but a fancy word for sugar.  But a lot of folks I know still do eat out.  You just have to ask your waiter some specific questions about how it’s cooked, what exactly is in the food, brands, and so on.  Also, another huge factor to eating clean is just bringing your own food.  I always prep meals before I leave the house for the day.  I’ll sight some examples of what I eat later.

Why?  Why try this way of eating?  This diet will keep your blood sugar levels regulated keeping you feeling full all day long.  Rather than eating junk and feeling hungry again an hour after, why not eat some chicken breast and spinach and feel full for at least 2 – 3 hours?  Eating clean will help you lose or maintain a healthy weight for sure.  When I changed my nutrition within days I felt sooooo much more energetic which was amazing.  It encourages you to get the nutrients your body desperately needs to function, so if you are on the proper diet supplements will no longer be necessary.  It keeps your body regular.  And lastly, if not most importantly, people are beginning to realize more and more that the chemicals we put in our bodies may be the cause of cancer.  Clean eating is all about avoiding those chemicals.

How?  How about I give you some examples?

Breakfast :

1. Whole grain toast or Ezekiel bread with peanut butter, 4 hard boiled egg whites, coffee with sugar (if necessary, REAL sugar) and skim milk or soy milk, almond milk, etc.

2. Oatmeal made with skim milk and fresh fruit and cinnamon, protein shake (protein powder and milk)

3. Whole wheat and flax seed wrap with scrambled egg whites, a banana and green tea


1. Turkey breast sandwich with cheese, lettuce, tomato & mustard on whole wheat toast and carrots

2. Egg salad sandwich (see recipes) and an apple

3. Salad with grilled chicken or fish

4. Heated tofu and broccoli and cauliflower

5. Last night’s leftovers!  My favorite 🙂


1.  Shrimp and vegetable stir fry served over a bed of quinoa

2. Grilled chicken, pepper & onion kabobs

3. Walnut & coconut encrusted chicken with a sweet potato & spinach

4. Turkey meatballs and spaghetti squash

5. Make-your-own turkey burgers on whole wheat buns with sweet potato homefries

6. Fish tacos

7. Seared tuna with stir fry veggies

8. Greek pizza


1. A cup of plain greek yogurt and strawberries

2. Light string cheese and grapes

3. Cottage cheese and pineapple

4. Protein shakes (blended with ice, milk and fresh fruit)

It’s not about the calories you eat, it’s about exactly what it is you are eating!  You just have to eat a complex carb & lean protein and each meal/ snack every 2 – 3 hours.  Then you’ll have the energy to workout harder and become stronger at your gym sessions, and you’ll have the nutrients your body requires to recover.

Also, check the recipe section of the website for all of my clean eating recipe ideas.  If you have any questions, please, feel free to shoot me an email at

Kyra Williams,

The Get In Shape Girl


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5 Responses to “The How To Guide To Clean Eating”

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[…] This post was mentioned on Twitter by Mark Aldridge and Robert Michaels, Kyra Williams. Kyra Williams said: The How To Guide To Clean Eating: […]

I’ve been reading Tosca’s book and thinking about moving toward more clean eating habits. I just can’t decide if it would be more beneficial to jump right in, or to make a gradual change. In the past, with things like soda/caffeine, it was easier to just jump right in and cut it cold turkey. But I feel like this would involve cutting so much at one time. Ugh. I just need to decide one way or the other.

Kyra, great summary of clean eating. I love all the emails I get from you. Thanks!!

What if you wanted dessert- have any ideas for that?

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