Try-It Diet: Eating Clean: A two-week healthy eating plan
By Adams Media
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Try-It Diet - Adams Media
Try-It Diet: Eating Clean
A two-week healthy eating plan
Adams Media, an imprint of Simon & Schuster, Inc.
Avon, Massachusetts
Contents
Introduction
Weekly Plans
Very Veggie Frittata
Pumpkin Spice
Lean, Mean Sloppy Joes
Garlic and Herb Tortilla Chips
Ratatouille
Cranberry Orange Bread
Chocolate Almond Butter
Gazpacho
Quickie Quesadillas
Chicken and Broccoli Fettuccine
Baked Apples and Cinnamon
Savory Spinach and Garlic
Chicken Salad Pitas
Melon Mix-Up
Fabulous Fish Tacos
Almond Butter Sammies
Oatmeal Berry
Creamy Corn Chowder
Coconut Chicken Fingers
Steak Pinwheels
Protein-Packed Breakfast Burritos
Strawberry Dream
Turkey Cranberry Wraps
Veggie Toss
Squash Casserole
Oat Bran Muffins
Clean Green Go-Getter
Portabella Mushroom Burgers
Tuna Salad-Stuffed Tomatoes
Thai Coconut Chicken
Fruity Egg White Frittata
Crazy Coconut
Amazing Minestrone
Loaded Potato Skins
Spinach-Stuffed Chicken
Pumpkin Flaxseed Muffins
Lime Chiller
Meaty Black Bean Stew
Delicious Veggie Dip
Great Stroganoff
Jazzed Up Scramble Wrap Up
Apple Pie
Zippy Zucchini Stacked Sandwiches
Fish Fingers
Pork Loin with Baked Apples
Fruit-Stuffed French Toast Sandwiches
Berry Banana
Green Chickpea Soup
Spicy Jalapeño Poppers
Citrus Chicken Kebobs
Turkey, Egg White, and Hash Brown Bake
Pineapple Delight
Beans and Rice Wraps
Roasted Red Pepper Hummus
Flaky Fish with Quinoa and Red Onions
Fruity Yogurt Parfaits
Lots of Latte
Shrimp Salsa Pitas
Spinach and Artichoke Dip
Turkey Medallions in Mushroom Gravy
Sweet Potato Pancakes
Chocolate Peanut Butter Delight
Chicken Fajita Soup
Tasty Tortilla Chips
Garlic Ginger Tofu
Cran-Orange Oatmeal
All Almonds
Tempting Tilapia and Veggie Wraps
Divine Deviled Eggs
Eggplant, Portabella, Spinach, and Mozzarella Stacks
Also Available
Copyright Page
Introduction
A Try-It Diet is just that — a diet that you can try out for two weeks to see if it is a good fit for you. Keep in mind that not every diet is right for every person; please consult with your doctor before making radical changes to your diet.
Congratulations! You’ve made the decision to become more informed and educated about living your healthiest life. The clean lifestyle helps you to take control of your health and move toward positive improvements like increased energy levels, better focus, fewer illnesses, and more vitality. The key points of clean eating are simple to apply to everyday life once you understand them and why they’re important.
If You Can’t Get It from Nature, You Shouldn’t Eat It.
This is the basis of the entire eating clean lifestyle. Think about it: There is no such thing as a Twinkie tree or a potato chip bush. Your main goal is to eat foods as close to their natural state as possible. This is the easiest guide to what foods should and shouldn’t be included in your clean daily meals. Even foods that may seem like healthy options — like fruit juices and dried fruit — can be sugary pitfalls that lack the full nutrition available in the actual whole fresh fruits.
Consuming natural whole foods helps you get the maximum benefit from every calorie consumed. There is a major nutritional difference between 200 empty calories from a cookie, a slice of cake, or a handful of processed potato chips and 200 calories of fresh fruits, colorful veggies, or lean protein. By sticking to natural foods, you can make sure that you’re getting the most out of every bite.
Most people scratch their heads at the concept of eating often. You may think that three square meals a day is the healthiest way to eat, or that more food equals more fat. However, research has shown that smaller, more frequent meals benefit the body far more than the archaic three meals a day
plan. Spreading your daily calories out between five to six meals and snacks every two to three hours plays a major role in the clean lifestyle. Smaller, more frequent meals reduce hunger, provide constant fuel for your body, and limit excess calories that would be otherwise stored as fat.
Contrary to the fad diets limiting fats, promoting fats, or cutting them out all together, clean eating has made one point simple: Stick to the good
fats. An easy rule of thumb is to eat the un
fats: monounsaturated fats and polyunsaturated fats. These two types of fats, usually found in fish, nuts, and healthy oils, are heart healthy and brain healthy.
Because everything in the Standard American Diet is supersized, all-you-can-eat, or available in bottomless bags and boxes, the average person has completely forgotten, or never truly understood, what a single serving is. As