How to Maintain a Balanced Diet Chart for Men & Women

By MADHUKAR - January 12, 2019

How to Maintain a Balanced Diet Chart for Men & Women

What is eating clean?

Eating clean is a diet based on eating whole foods and avoiding processed or refined foods. Eating clean gives you control over food because you do not get slurped into craving all the bad sugars, salts, and fats you do not require. Instead, you choose what you put into your body and that gives you a sense of accomplishment, power, and health. Eating clean gets easier and easier once you understand the basic concepts, too. This means embracing vegetables, whole foods, unrefined grains, lean proteins, and healthy fats. The focus is on the quality of the food being consumed and the benefits these foods offer your overall health. The idea is to combine the clean eating lifestyle with an active life.

One meal at a time, you will discover that clean eating will make you a healthier, happier person. You will become aware that you crave desserts less and that foods high in saturated fat really are not that fulfilling any more.

I am giving out my interpretation of clean eating, how I follow the clean eating guidelines, and what I feel are the most realistic, most beneficial and healthy aspects of the clean eating diet. 

For me, the best thing about the clean eating approach to food is that it is not eating sparingly, not about calorie restricting, and not about depriving yourself of things you love. It is about discovering healthy ways to enjoy food and nutrition.

Here are two week considerable recommendations for coming into Eating Clean.

Day 1:

Breakfast: Eggs and Potatoes

Lunch: Salad

Dinner: Chicken and Broccoli with noodles

Day 2:

Breakfast: Banana waffles

Lunch: Egg sandwich and yogurt

Dinner: Vegetable stir fry with brown rice

Day 3:

Breakfast: Whole wheat pumpkin waffles

Lunch: Tuna sandwich and yogurt

Dinner: Pizza

Day 4:

Breakfast: Eggs

Lunch: Chicken salad sandwich and yogurt

Dinner: Potatoes

Day 5:

Breakfast: Eggs in any form

Lunch: Peanut butter sandwich and honey

Dinner: Salad with roasted garlic dressing and roasted chickpeas

Day 6:

Breakfast: Smoothies

Lunch: Meat sandwich

Dinner: Grilled Honey like chicken breast with roasted veggies

Day 7:

Breakfast: Homemade yogurt with Berries

Lunch: Leftovers!

Dinner: Burger

Day 8:

Breakfast: Whole grain bread with Zucchini

Lunch: Nachos

Dinner: Sweet potato and black bean burger with whole wheat bun and baked fries

Day 9:

Breakfast: Honey and Dry fruits and nuts

Lunch: Taco salad

Dinner: Barbecue ranch chicken salad with Corn and Black beans and Sour cream

Day 10:

Breakfast: Eggs and Potato

Lunch: Bean burritos

Dinner: Crock pot steak with Corn tacos, cucumber and all the veggies they can hold

Day 11:

Breakfast: Banana waffles

Lunch: Quesadillas

Dinner: Quinoa stuffed Bell peppers

Day 12:

Breakfast: Whole wheat pumpkin waffles

Lunch: Nachos topped with fresh veggies and salsa

Dinner: Penne pink sauce with shrimp

Day 13:

Breakfast: Eggs

Lunch: Salad

Dinner: Grilled fish fillets with Greek quinoa salad

Day 14:

Breakfast: Eggs in any form

Lunch: Egg sandwich with yogurt

Dinner: Chicken tostadas


* Sliced fruit, Vegetables and cheese

* Smoothies without sugar with yogurt
* Popcorn
* Whole wheat crackers
* Peanuts
* Popsicle made of 100% fresh juice
* Boiled eggs
* Dates, peanut butter and jelly
* Cookies
* Snack bars
* Fruit dip with apples

Good luck!

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