• 30 day weight loss bootcamp slider

    Join My 30 Day Challenge Group

    Fitness – Workout from home with a Beachbody fitness program that Heather will personally help match to YOUR lifestyle and YOUR preferences! Working out is fun when you find the […]

    Read more »
  • kalesmoothieslider

    Green Smoothie with Kale (!)

    Want to hear something crazy?? This is Lilly’s favorite smoothie. If you would have told me three years ago that my daughter would beg me to drink a green smoothie […]

    Read more »

The Clean Eating Diet Plan

what is clean eating diet plan rules

I don’t really like to ever use the word diet – I think that word has gotten a bad rep from all the crazy fad diets that come around every year promising quick results with little to no effort. The Clean Eating Diet is not really a ‘diet’ at all – it really is a lifestyle change. Followed consistently, you will not only lose weight at a healthy, sustainable rate of about 10 pounds for month, but you’ll also improve your actual health – not just the number on the scale. I know this diet works because its the diet that I used to lose over 50 pounds last year. I also teach these clean eating principles to the people who join my weight loss challenge groups & I have seen consistent results when people of all ages and sizes use this plan.

What is the Clean Eating Diet Plan?

1. Eat 5-6 times a day. You should try to eat breakfast, a mid-morning snack, lunch, a mid-afternoon snack, and dinner every single day. Never skip a meal! Making sure you eat every 2 to 3 hours during the day ensures that your metabolism is always running and helps you avoid overeating because you waited too long. It is a fact – it is easier to pick a healthy choice BEFORE you get to the point where you’re starving! Am I right, or am i right?

2. Choose organic whenever possible. This is kind of debatable for me. I feel like if your budget limits you to conventionally grown produce then you should go for it and not be worried. To me – that is still better than eating something that comes out of a package. On the other end of the spectrum – if money is no object then why not try to avoid as many pesticides as possible? Or at least try to buy the organic versions of ‘The Dirty Dozen’ and a few other things that we eat & drink the most (like milk.)

the dirty dozen

The Dirty Dozen includes: apples, celery, cherry tomatoes, cucumbers, grapes, hot peppers, nectarines, peaches, potatoes, spinach, strawberries, sweet bell peppers, collards and kale, summer squash and zucchini. The Environmental Working Group named these fruits and vegetables ‘the dirty dozen’ because when they tested all produce, these particular items showed the highest traces of chemicals used during the growing process.

3. Drink at least 2 liters of water a day. Water is not a magic pill but it does help your body run more efficiently and it has ZERO calories!

4. Avoid processed and refined foods. Basically anything in a package. Refined foods include things like white bread & white rice and should be replaced with whole grain versions.

5. Check the label. Avoid ingredients you don’t know. This one is easy. You want to stay away from anything that has more than just a few ingredients listed on their label. Real food does’t have ingredients, real food IS ingredients.

6. Know thy enemies – trans fat, fried foods, and anything high in sugar. These types of foods are fat and calorie bombs – foods that are typically very high in fat and calories but very low in vitamins or really anything thats actually good for you!

7. Consume healthy fats (Essential Fatty Acids) every day. Not all fats are created equal, and Essential Fatty Acids are not only beneficial, but should be added to your diet every day! Some healthy sources of fat include olive oil, avocado, nuts, & all natural nut butters.

8. Pay attention to portion sizes. And when I say pay attention I mean to use the actual portion size and that’s it! Those aren’t suggestions – haha.

9. Reduce your carbon footprint. I feel the same way about your carbon footprint as I do about organics. Great if you can, but if not – oh well. This ‘lifestyle’ is all about living in harmony with the earth and the food within it – which is great in a perfect world, but not always realistic.

10. Shop with a conscience. Similar to #9. Would you rather eat pork that grew up playing and roaming on a farm or pork that spent their whole life in a facility? I think that animals should be treated humanely – but I still eat them. Maybe you don’t even care!

11. Slow down & savor. It seems so basic – but you should enjoy your food! To me, that means not eating something just to eat it – Be Picky! Make sure that anything that passes your lips is something that you really like.

12. Take it to go. A girl scout’s motto is always be prepared, right? Well I officially induct you into the girl scouts and I expect you to keep healthy snacks at the ready at all times! (as well as packing your lunch to take to work!) :)

13. Make it a family affair. The beauty of the Clean Eating Diet Plan is that it’s nothing crazy. It’s just real food, and there’s no reason why your whole family, from the largest to the smallest can enjoy the same meals. My whole family, including my 6 year old and a 1 year old, eat the same dinner every night.

You might be wondering how much weight you can use by switching to a clean eating diet? It really depends on how much weight you have to lose. If you are between 1-50 pounds overweight you can expect to lose 2-3 pounds a week – which is the perfect rate for long-lasting weight loss. If you are over 50 pounds overweight then you can expect to lose weight at a much faster rate – up to 7 pounds a week.

Clean Eating Diet Plan Resources

7 Diets That Don’t Work…And One That Does

7 diets that don't work and one that does

I’ll be the first to admit that I have tried all kinds of things to lose weight.

  • Weigh Down Diet- I read this book in high school. The basic premise was to pray for God to make you skinny. Nevermind the fact that I wasn’t exactly close to God at this time, but my skinny prayers were NOT answered.
  • Metabolife – Remember those pills? I used them to lose the freshman 20 I gained and they worked great….until they were recalled because people were having HEART ATTACKS and DYING from it. At the time, I was bummed that I couldn’t take it anymore. So stupid.
  • The Tomato Soup Diet – Ok, I made this one up. I was living in a sorority house so all my meals basically had to be shelf stable & microwavable. I was also BROKE so they needed to be cheap. I bought cases of Campbells Tomato Soup because it was low calorie and low fat. I literally ballooned from all the sodium. #Fail.
  • The One Meal a Day Diet – After college I was working a retail job with crazy hours. My sleep schedule was crazy, my work schedule was crazy, and I got so ‘off’ that i ended up eating only one big meal a day, typically a #4 from Burger King. Despite the fact that I was partying a lot too I was still super skinny, but not in a good way. I had lost every bit of muscle tone – that’s what happens when your body goes into starvation mode – and my stomach bloated up every time I ate. I was constantly afraid that all the weight I had lost would come back.
  • Stress – So this one isn’t a diet and I wasn’t trying to lose weight – but when you have a newborn baby and you are going through a divorce at the same time you don’t have much of an appetite. I lost all the baby weight after my daughter was born very fast but that was a really hard period of time that I wouldn’t wish on my worst enemy.
  • ‘Healthy Choice’ Meals – After I got married again everything was going great for me personally, but my pants were starting to get tight! (Haha! I see a pattern here!) I starting trying to eat a little healthier and pack my lunch for work – but I didn’t really know what I should be packing so I ended up buying whatever “healthy” frozen dinner that was on sale that week and taking that for lunch every day. I knew I needed to start being physically active again but I didn’t want to pick Lilly up from one daycare and take her to another. I just couldn’t do that – I didn’t think it was fair to her. I joined a gym close to my work and went twice a week during lunch. To be honest, I felt like I was doing all the right things during this time, but I didn’t see a huge shift in the way my pants felt. (I didn’t own a scale at this time)
  • Breastfeeding Diet – You know those people who say it helps you lose weight? Wrong! I was so determined to breastfeed for a year that I pretty much continued eating like I had during my 60 pound weight gain, and before I knew it my son was 7 months old but I was still wearing maternity jeans. I was sick of trying to camouflage my body every time we went out but I still had a LONG way to go before I could fit back into my old clothes. Buying a new wardrobe was not an option – not only would it mean admitting defeat, it would be way too expensive. I needed to do something, but this time around I was still breastfeeding so whatever it was it had to be healthy – for me and for my son.
  • Clean Eating Diet, Shakeology, and Home Workouts – I found my coach through Instagram and she helped me with meal plans, shake recipes, and motivated me to finish a total body home workout program. For the first time I felt like everybody else in my group was on the same page as me – and the best part was that the system was working! I was able to continue breastfeeding my son until he weaned himself at almost 14 months and lose all the weight I had gained and then some. I gained muscle, self confidence, and a new appreciation for health and fitness. I finished my first group ten pounds lighter than I was at my high school graduation, with a new understanding of food, muscle tone for the first time ever, and a bunch of new friends that pushed me daily. My total body transformation was stunning – to me and to people who know me. My friends were saying “What are you doing?!” so I started sharing what worked for me and one by one, I watched my friends transform, too.

Do you want to try what has worked for me? My results were so incredible that now I teach others how to drop the weight and get healthy! Click here for more information about my 30 Day Weight Loss Bootcamp.

Easy Healthy Breakfast Ideas

easy healthy breakfast ideas

Breakfast has been a hard meal for me for a long time. I remember making an egg white omelet every morning in high school but other than that I haven’t been a huge fan of breakfast. I’m either not hungry or I’m starving but I overslept and I don’t have time to make anything.

I’m actually writing this post for my challenge group – I find that my challengers are always looking for healthy recipes that are easy and FAST. As Patti Stanger would say, the Chupacabra – haha.

I’m still not a huge breakfast eater. I eat two small morning meals instead of one huge breakfast, because it makes me feel better and it keeps me from overeating later in the day. I typically eat a yogurt, microwave scrambled eggs, or a piece of toast with peanut butter as breakfast #1. Mid-morning is typically a green smoothie or a protein shake. Here are a few other things I like that are clean eating approved!

Easy, Healthy Breakfast Ideas

Quick Ideas

  • Whole Grain Cereal and Fruit.
  • Breakfast Toast – Basically just toast topped with either peanut butter or spreadable cheese and topped with either fruit or veggies. Buzzfeed made a great list of options (in case you think toast is boring!)
  • Smoothie or Protein Shake – You can make a great smoothie with 8 oz almond milk, 1/2 cup fruit & a little ice, but I *love* having the option to just mix up my shakeology in my blender bottle – it’s EVEN quicker!
  • 2 Minute Microwave Scramble – This is a trick from my Mom – and I use it all the time! Crack two eggs into a microwave safe bowl and microwave for 1 minute. Take your fork and mash (or scramble) it and then microwave it for 45 more seconds and ‘scramble’ again. Top with a little pat of Earth Balance and a sprinkle of fresh ground pepper.
  • Yogurt, Fruit & Granola Parfait – My parfaits are never pretty because I just slap them together, but they are still tasty. Ideally you would want to use plain, nonfat greek yogurt – sweetened only with the fruit – but I won’t tell if you use a flavored greek yogurt. :) Top with a little of your favorite granola.

Make Ahead Ideas

These recipes are great to make on Sundays (that’s when we meal plan & prep for the week.) Just pick one recipe and make enough to last you through the week. If you make more than you need, just freeze the rest!

  • Egg White Muffins – This recipe is from one of my customers who is a MEAL PREP NINJA! She has lost over 80 lbs so far, so she knows what she’s doing!                   Egg White Muffins Recipe
    • 32 oz liquid egg whites
    • 1 pound ground turkey
    • 2-3 cups baby spinach

    I brown the ground turkey with pepper, minced onions, and Italian seasonings.  I use my food chopper to dice the spinach and then mix the spinach and turkey together.  Spray a regular muffin pan with non-stick cooking spray and add the turkey/spinach mix to almost fill the cups.  Do not pack it in the cups (typically 2-3 tablespoonfuls).  Then fill the cups with liquid egg white.  I usually use right at 1/3 cup in each muffin!  Bake at 350 for 20-25 minutes.  I put 3 in the fridge for the 1st 3 days and freeze the rest for later.  Just reheat in the microwave and enjoy for an easy healthy breakfast!

    Each of these muffins only have about 50 calories, so you can eat more than one if needed.  I usually eat one of these and some fruit!

  • Protein Pancakes or Waffles – The last recipe I tried for this was a loser – but you can use whole grain frozen and top with a little bit of peanut butter in a pinch.
  • Hard Boiled Eggs – We like to eat these with a sprinkle of salt and pepper , but you can also mash them up with a little bit of greek yogurt and mustard for a healthy egg salad to eat with crackers or on toast.
  • Overnight Oats or Steel Cut Oatmeal – Steel cut oatmeal has more fiber than instant (& it’s really cheap!) so I make a big pot once a week and then portion it out into small containers. All I have to do in the morning is grab one, microwave it for about 30 seconds, and top with whatever I feel like that day. (peanut butter, agave, honey, cocoa powder, cinnamon, fresh fruit, almond milk, etc.)

Those are the tricks that help me & my family eat healthy in the mornings!

What do you like to eat in the mornings? Comment below!

1 2 3 29