Eating clean has been a popular trend for many years now, but even the most prolific body builders have different ways of attempting to shred the fat. So which way is the right way to get lean?
At Lean Clean Protein, we’re all about gains and not so much the fluff. The biggest misconception around eating clean is that it’s tasteless and in turn, stops you from enjoying food altogether. But that’s not the case at all; we’ve put together the key essentials of eating clean, so you can maximise your results whilst making delicious protein-packed meals.
Eating clean is about opting for the healthiest food option every time, so more:
- Whole grains
- Healthy proteins and fats:
meats, seafood, eggs, unflavoured nuts, dried or canned beans.
- Refined grains
- Ultra processed foods
- Unhealthy fats
Avoid going hangry and hitting up Deliveroo.
Meal prepping at home is simple and efficient. Not only does it keep your portion sizes in check, but it also gives you full control of the nutrients you’re eating, such limiting your overall sugar and salt intake.
Aim to prep for the 5-day week ahead and include all three macronutrients: protein, carbohydrates and fat. Your body, your age and of course your goal will determine how much you eat of each. We suggest eating 1.5g of protein per pound of body weight, or about 25-30g per meal.
Use high quality protein. Always.
Aim to use the highest quality meat you can just like our British chicken thigh fillets. Chicken is packed full of nutrients and protein, including Selenium and vitamins B3 and B6.
Adding sustainable fish options such as salmon, mackerel and tuna into your diet can increase your intake of healthy fats like, monounsaturated and polyunsaturated fats like Omega-3. However, when cutting, it’s best to stick to leaner cuts such as cod, sea bass and haddock.
Eating clean doesn’t mean your meals have to be bland; use up those cupboard spices to create a variety of flavour. For example, garlic, turmeric and chilli can have anti-inflammatory properties, can boost your metabolism and contains antioxidants. Our tikka marinated chicken is full of flavour without any unnecessary additives.
Complex carbs, simplified.
Reap the benefits of amino acids, antioxidants and slow-releasing energy with complex carbs. You’ll find them in whole grain forms like oats, brown rice as well as starchy vegetables.
If you’re on a budget, buy dried or canned pulses; they’re cheap, low-fat and a great source of protein, fibre and vitamins. Protein-rich grains such as buckwheat and quinoa, which are ideal alternatives to white bread, rice and pasta too.
Vegetables aren’t just for vegans.
Load your plate up without intaking too many calories. Leafy greens and cruciferous vegetables such as spinach, kale, cabbage and broccoli all contain phytochemicals, vitamins and minerals, and fibre that are important to your overall health.
Fruit is packed full of vitamins and fibre and can be a healthier alternative to many desserts, however fruit is also a major source of carbs (due to natural occurring sugars). We suggest two – four servings per day and always try to eat it one hour before food or on an empty stomach to avoid stomach issues and bloating.
The elixir of life, and no it’s not whiskey.
Part of clean eating is drinking plenty of fresh water. It’s ingrained into us since before we can remember. Yet many adults fail to consume the recommended daily suggestion of at least 2 litres for men and 1.6 litres for women. Staying hydrated will increase your gym performance by fighting against fatigue, clear your complexion and flush toxins from your body. It’s calorie and sugar free, so there’s no excuse.