When you are trying to eat clean, you often end up wondering “What should I eat?”. I hope that you will find some inspiration from the following meal ideas. Try to plan ahead the meals for the next day because when you are hungry, you tend to make poor choices regarding food.
Feel free to mix the ideas, selecting the ones you like best and to diversify as much as you like.
Tip 1: Eat 3 times per day (portion size 250-300 grams) and have 2 snacks between meals.
Tip 2: For faster weight loss, I recommend replacing one meal per day with soup (any type you enjoy, but especially vegetable soup – low in calories, high in nutrients, perfect for detoxing).
Tip 3: When you are cooking in the pan, try to use an oil spray instead of pouring the oil, this way you will limit excess calories.
1. Breakfast
- Low fat yogurt/ Greek yogurt topped with whatever fruits you like, 1 banana
- 1 Boiled egg, 1 rice cake with cottage cheese, 1 tomato, half cucumber
- Poached egg with a small salad (tomato, cucumber, spinach, 1 tsp. of olive oil)
- 2 egg omelet loaded with vegetables (frozen or fresh), 1 low fat fruit yogurt
- Omelet with mushrooms, onion and cottage cheese
- Omelet with spinach, bell peppers, tomato
- Omelet with frozen mixed vegetables
- Scrambled eggs (2 eggs, 1 tbsp. low fat yougurt, scramble) on whole wheat toast
- Rice cake with 2 tsp. of peanut butter, 2 tsp. dietetic jam, 1 apple
- Diet pancakes (recipe: here)
- Diet french toast (recipe: here)
- 1 boiled egg, 1 hot dog (without bun), 2 tsp. cottage cheese, 1/2 red bell pepper
- Oatmeal with any king of toppings, especially fruits
- 2 slices of whole wheat toasted bread topped with smashed avocado and scrambled eggs
- 200 ml of low fat milk with 30-40 grams of whole grain cereal / müsli
- 2 eggs in a pepper
2. Lunch/ Dinner 3. Snacks
- Whole wheat pasta with vegetables (mushrooms, onion, parmesan cheese)
- Vegetable soup
- Chicken soup
- A big salad (find inspiration here or here)
- Stuffed Chicken Breast with Mozzarella and Peppers (recipe: here)
- Exotic chicken and pineapple skewers (recipe: here)
- Grilled chicken breast with cooked frozen vegetables/ sauteed fresh vegetables/ fresh salad/ steamed veggies
- Baked mushrooms stuffed with cheese and herbs
- Chicken kebabs served with tzatziki sauce
- Home made diet burgers wrapped in salad leaves
- Baked chicken and veggie casserole
- Fruit salad
- Home made turkey/chicken meatballs with tomato and onion sauce, served with vegetables (cooked/salad)
- Stuffed bell peppers (with lean meat)
- Shrimp skewers
- Quinoa and vegetable stir fry
- Grilled chicken with spinach and mozzarella topping
- Stir fry beef strips with bell pepper and onion
3. Snacks
- Tuna cucumber bites
- Fry 1/2 banana slices and 1 tsp. of honey (+ cinnamon – optional)
- One serving of any fruit (especially: any type of berries, apple, grapefruit, pineapple, orange, cherries, kiwi)
- Veggies (carrot, cucumber)
- Low fat yogurt
- Hot cocoa (skim milk, cocoa without added sugar)
- Popcorn (30-40 grams)
- Low fat cottage cheese with fruits
- Zuchinni pizza bites
- Dark chocolate (2 squares)
- 3-4 dried fruits (apricot, dates, figs)
- 3-4 nuts (almonds)
- 1 microwave baked apple topped with cinnamon
- Tomato bruschetta
- Cheese and crackers
- Skinny cereal bars (no more than 100 calories per bar)
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