By clean-eating, it means that I try to eat only "whole" foods if possible - food that are minimally processed. Junk food such as McDonalds, Potato Chips, Candies (Store-bought) will be a big no-no. Instead, I make my own healthy snacks i.e. guilt-free chocolate cookies (using Raw Cacao - which is chocolate in its purest form).
I also try to cut down any food that is high in refined sugar and unnecessary fat - Instead, I eat food that is naturally sweet and contain healthy fat. An example of this is - when I make pancakes, instead of using processed pancake powder, I make it from scratch by using the least processed flour i.e. Buckwheat floor, and instead of sugar, I use honey or banana that are naturally sweet in their purest forms. I eat as least saturated fats as possible and instead I eat a lot of nuts, avocado that contain healthy fats. I also use coconut oil in my cooking which is one of the healthiest oils with many health benefits.
Many have asked that since I follow Kayla's workout guide - whether I also follow Kayla's nutrition guide?
I have both Kayla Itsines's Nutrition Guide (H.E.L.P - https://www.kaylaitsines.com.au/guides/) as well as the Insanity Elite Nutrition Guide (http://www.teamunify.com/cast/__doc__/Insanity%20Nutrition%20Guide.pdf)
Both of them are very useful references with a lot of educational info!
For Kayla's guide, she provides a few examples (of 5 meals for 7 days) and several simple recipes of healthy food to show us how to eat right(: However, please note that it is not an eating plan for 12 weeks - it only provides examples and information such as - how much from each food group you should eat in a day and most important - the education! so you can learn how to eat right YOURSELF. I always go back to the guide to check if I am over-eating - by looking at the portions that Kayla suggested, it is much easier for me to estimate how much I should eat for each meal, especially for dinner which I tend to over-eat all the time.
*Please note that I do not count calories when I eat- for me personally I do not agree with it as a healthy and sustainable way of eating and dieting in the long term - and it totally kills the fun out of eating! and it will also be too much pressure. The way I sometimes try to estimate the amount I eat is to use a plate/ cups to measure approximately how much from each food group for each meal. I only do it once in a few months to remind myself of the portion sizes though. I am too much of a foodie...;p*
I hope you like my recipes (:!
Below is an example of what I eat in a day: I do 5 meals a day - so basically I eat something every few hours to keep my metabolism burning steadily.
|Example of what I eat in a day|
Meal 1: BREAKFAST is the most important meal of my day and it is the meal that I allow myself to eat the most! As you can see from my instagram, most photos I post are breakfast photos from smoothies to yogurt, toasts, and pancakes etc. The example here is oatmeal made with Homemade Almond Milk, topped with fresh fruits
Meal 2: Mid-morning Snack This is normally my post workout meal because I workout mostly in the mornings before work. The example here is homemade guacamole on Rye Toasts
Meal 3: Lunch! I do meal preparation the night before for my lunch boxes at work everyday. An example here is 1/2 cup of carbs (whole wheat pasta), 80-120g of Protein (Lamb Sticks) , 2 cups of Fibre/ Veggies (Beans and Quinoa Salad - actually a lot of additional protein too). But I have actually started to eat less meat now - I am trying to do only one meat meal in two days! Vegetarian in progress
Meal 4: Mid-afternoon Snack - an example here is my favorite Chocolate Peanut Butter Banana Tortilla Wrap. Crispy and chewy at the same time.. Nom! Also with some nuts and fruits on the side
Meal 5: Dinner - the one meal that gives me the most headache because I used to eat the most for dinner I could eat 3 bowls of rice wih 2 big plates of meat..but thats in the past and will not happen ever again! It is so important to control your portion size especially for dinner and you should actually eat the least for this meal (comparing to the earlier ones). The example is this yummy Vegetarian Vietnamese Rice Papaer Summer Rolls with Homemade Lime Sauce as a dip so damn good heh
Recipes of all the food will be uploaded later on (or you can also find them on my instagram!)
Hope you find this post useful - stay tuned for more fitness, diet and clean-eating tips, by subscribing to my blog!