Sức Khỏe

The simplest 7-day Eat Clean menu for weight loss in 2022

1. What is Eat Clean?

Eat Clean mode – Eating clean has nothing to do with whether the food is clean or dirty. This regimen involves choosing foods that are minimally processed, providing maximum nutritional benefits. Applicant will eat dishes as close to the natural state as possible.

In addition, the ingredients are grown/raised according to the trend of environmental protection as part of the concept of “clean eating”.

However, when applying the above regimen, try to focus on what is practical and easy to do, and avoid putting pressure on yourself.

clean eating 1252
Eat clean mode favors less processed foods. Artwork: Foodspring

2. Is Eat Clean good?

The main reason to do Eat Clean is the benefits health from consuming nutrient-rich, unprocessed foods.

Eat Clean nourishes your body with healthy and nutritious foods. Clean foods provide ample amounts of vitamins and minerals, high-quality protein and healthy fats, improve heart and brain health, support weight control, build a stronger immune system, and boost energy levels . Plus, food in its natural state has more flavor.

3. Principles of the Eat Clean diet

Eat Clean food options

– Fresh fruit: Apple, banana, grape, orange, strawberry, avocado, 100% fruit juice

Vegetables: Broccoli, cabbage, carrots, cauliflower, corn, green beans, lettuce, mushrooms, onions, peppers, sweet potatoes, tomatoes

– Lean meat/protein: Dried beans, free-range eggs, fish, free-range chicken, unsalted nuts

– Whole grain foods like oats, brown rice, whole wheat pasta

– Dairy products: Cheese, plain yogurt, unsweetened milk

– Please drink tea and coffee without sugar, filtered water. Consider making the dish at home with less sugar or with honey.

Principles of eating Eat Clean

More Whole Foods: The basic rule is to increase your intake of the least processed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Limit processed, canned, and sweet foods.

– Eat to nourish: Regular, balanced, nutritious meals, do not eat too hastily. Eat at home more often and cook in healthy ways. When you eat out, choose wisely.

More plant-based foods: Consume more plant-based proteins, such as beans, and high-protein whole grains like barley and buckwheat.

Healthy lifestyle: Get plenty of physical activity during the day, get enough sleep at night, and manage stress. Connect with the people you like – talk, eat together, go for a walk, have fun.

Eat six small meals a day, having breakfast within an hour of waking up.

Drink 2 to 3 liters of water per day.

clean eating a 1253
Meals should have lots of vegetables, tubers and fruits. Illustration: Slenderkitchen

4. Eat Clean menu for 7 days simple weight loss

Day 1

Breakfast: Greek yogurt mixed with raspberries, chopped walnuts

Lunch: White bean and vegetable salad

Snack: Red apple slices with peanut butter

Dinner: Grilled salmon with asparagus (or other veggies)

Day 2

Breakfast: Smoothie with banana, almonds

Lunch: Green bean, tomato salad

Snacks: Dry roasted almonds

Dinner: Slow-cooked beef and stewed vegetables

Day 3

Breakfast: Low-fat sponge cake

Lunch: Tuna salad sandwich with wholemeal bread

Snack: Sliced ​​apple with peanut butter

Dinner: Grilled tilapia with brown rice and broccoli


Breakfast: Whole wheat pancakes with strawberries

Lunch: Grilled Chicken Bread

Snacks: Nuts

Dinner: Roast pork tenderloin with stir-fried vegetables

Day 5

Breakfast: Spinach, peanut butter and banana smoothie

Lunch: Greek Salad (tomato, cucumber, cheese, olive oil) with Japanese soybeans

Snacks: Muffins

Dinner: Stewed beef with brown rice and steamed vegetables


Breakfast: Toasted oatmeal with chopped fruit

Lunch: Beetroot salad with turkey

Snacks: Some pears

Dinner: Grilled chicken and green beans


Breakfast – Yogurt, fresh cream mixed with blueberries, almonds

Lunch – Tuna, whole grain bread

Dinner – Spicy Shrimp Spaghetti (or other seafood).

An Yen (According to Healthline, MayoClinic, Betterme)

thuc don giam can trong 7 ngay ce6ab352d011471ba702058a236e8cf2

Weight loss menu in 7 daysThere are many ways to lose weight, but choose for yourself a slow but steady method and apply it consistently.
You are reading the article The simplest 7-day Eat Clean menu for weight loss in 2022
at Blogtuan.info – Source: vietnamnet.vn – Read the original article here

Back to top button