7-Day Clean Eating Challenge
Want to try a healthy food challenge in the new year? Start small and follow this simple clean-eating challenge to help you develop better eating habits. This challenge focuses on enjoying wholesome, minimally processed foods that fuel your body and mind. Clean eating is about choosing fresh ingredients, lean proteins, whole grains, and healthy fats while avoiding added sugars and artificial ingredients. There’s something for every craving!
Sunday: Choose Whole Grains
According to the Dietary Guidelines for Americans, half of your grains should be whole grains. One great way to do this is by swapping refined grains with whole grains in your favorite dishes, like using whole-grain pasta instead of white pasta or brown rice instead of white rice. Eating whole grains is beneficial for keeping your digestive tract healthy as they are full of fiber and nutrients. Quinoa is one whole grain with an anti-depressant effect due to the flavonoids in quinoa. Try Clean Eating’s heart-healthy Southwest Quinoa Salad for lunch or dinner. It’s loaded with fresh, flavorful ingredients.
Monday: Go Meatless
When you think about all the meatless dishes you already enjoy, from pastas to salads, it’s not that difficult to cut back on eating meat. Doing so will fill your plate with more sustainable foods and save you money. Today, try to limit your consumption of animal products. Try this Thai Noodle Salad with Peanut Sauce recipe from Feasting at Home. It’s a great Meatless Monday meal that will leave you feeling nourished and satisfied.
Tuesday: Pack Your Lunch
Save yourself money and time by packing your lunch. Meal prepping daytime meals can help you to eat healthier, which also helps to keep afternoon slumps at bay. Even if you are working from home, planning workday lunches will help keep you fueled and free up more of your lunch hour. Try some of these Clean-Eating Lunch Ideas for Work from EatingWell.
Wednesday: Eat Eggs for Breakfast
Eggs are one of the best clean-eating protein sources. Eating eggs in the morning increases the feeling of fullness, which can help you consume fewer calories at later meals. Try our Poached Eggs and Asparagus recipe. Asparagus is very low in calories and is an excellent source of fiber, folate, and vitamins A, C, and K. Poached eggs are lower in calories than eggs that are scrambled in butter or oil because they are cooked in boiling water. And when poached, eggs retain more nutrients.
Thursday: Snack Smarter
Snack smarter by choosing whole, nutrient-dense options like fresh veggies with hummus or a small serving of Greek yogurt with berries. For a quick and tasty option, pair apple slices with almond butter and a sprinkle of cinnamon for a naturally sweet and satisfying treat.
Friday: Use Herbs and Spices
Herbs and spices do more than boost the flavor of foods; they also boost your immune system and antioxidant consumption. Basil helps reduce inflammation. Cayenne pepper is good for weight loss via capsaicin, which has been shown to increase the burning of fat. Cinnamon helps lower blood sugar. Clean Eating’s Curried Coconut Squash Soup will nourish and warm you up.
Saturday: Make It from Scratch
One important aspect of clean eating is to reduce or remove processed foods from your diet. One easy way to do this is to make your meals from scratch. Once you start making meals from scratch, you become more aware of what you put into your body. And you can adjust the flavors to your liking. Here are 53 Clean Eating Recipes from Taste of Home to help you get started.
Embrace the end of the 7-Day Clean Eating Challenge as the start of a healthier lifestyle. By incorporating these simple habits into your daily routine, you’ll feel energized, nourished, and ready to take on whatever comes your way!
