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THE
CLEAN
EATING
GUIDE
!

By Allison Tibbs

( C ) 2 0 1 4 R E C L A I M H E A LT H & F I T N E S S , L L C

The Clean Eating Guide #

by Allison Tibbs #
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Introduction..............................................................Page 3#
Clean Eating 101........................................................Page 4#
Sample Meal Plan......................................................Page 5 #
Sample Grocery List..................................................Page 6#
Meal Prep Tips...........................................................Page 7#
Health Benefits...........................................................Page 8#
Conclusion..................................................................Page 9#

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Copyright 2014 Reclaim Health & Fitness, LLC. All rights reserved.#
Unless otherwise indicated, all materials on these pages are copyrighted by Reclaim Health & Fitness, LLC. All rights
reserved. No part of these pages, either text or image may be used for any purpose other than personal use. Therefore,
reproduction, modification, storage in a retrieval system or retransmission, in any form or by any means, electronic,
mechanical or otherwise, for reasons other than personal use, is strictly prohibited without prior written permission.#

Disclaimer: This eBook is not meant to diagnose, treat or cure any medical conditions or illnesses, it is to simply provide
information from my perspective on how to live a healthier lifestyle. Before implementing any of these suggestions,
please speak with your health care provider.

Welcome to my Clean Eating Guide!

hanks so much for checking out my Clean Eating Guide! I created this guide because I
was a person who had this misconception that as long as I worked out, I could eat
whatever I wanted. Boy, was I wrong, because no matter how hard I trained, I still didnt
look the way that I wanted. So I made the decision to give eating healthier a try. Unfortunately,
I failed time after time, because I was making it dicult and complicated. #

This guide was created to show you how simple Clean Eating truly can be and that ANYONE
can do it! If I could do it, the former Queen of Burgers and Ice Cream, then you can do it!
The guide includes: #
A simple overview of Clean Eating and some tips of how to start your Clean Eating
Journey#
A sample Meal Plan including recipes of one days worth of Clean Eating #
Tips on how to shop and a Grocery List that you can use to get started on your Clean
Eating journey#
Helpful tips on how to make Clean Eating simple through Meal Planning & Prepping#
A short description of some of the health benefits that Clean Eating can help with #

The end result is that you have a guide that will help you to start incorporating or maintain
Clean Eating into your daily life. #

!
Enjoy, #
!

Allison

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!

CLEAN EATING 101

BY ALLISON TIBBS
Print This Out & Keep It
Handy!

id#
o
v
A
o
Foods T

Processed Foods

L E A N E A T I N G! ?
W H A T I S iC
A Diet
nt: Its Not
Heres a H

Clean Eating focuses on choosing foods that are as minimally

processed, as possible. However, in this society eating clean
100% of the time can be hard. The key is to do your best and
to make the best choices that you can.

Ea ti n g Cl ea n 1 0 1
Here are a few guidelines to keep in
mind. Ideally, use this as an
opportunity to focus on what you can
eat, which is actually A LOT, instead of
focusing on what you cant eat. This is
a chance to experiment and try new
things! #
Eat tons of organic vegetables.
Focus on veggies that are all
dierent colors, like greens, reds,
oranges, yellows, and purples. #
Eat organic fruits, but in
moderation. Most people turn to
eating tons of fruits, instead of
balancing out their clean diet with
veggies. Dont make this mistake. #
Focus on grass fed, hormone free,
nitrate free meats. Also, check out

alternative protein sources, like

quinoa. #
Choose healthy fats. Did you know
that healthy fats that are found in
nuts, avocados, eggs, and even in
dairy, can help you to lose weight?
Stay away from the processed oils. #
Drink tons of water. Especially, since
you are not drinking sugary
beverages, replace it with
water. Try adding
lemons, mint or
cucumbers. #
Eat 5 -6 small
meals. This
will keep you
fueled up and
never starving.

Most foods that come packaged and

have a shelf life are processed. Yes,
they are convenient, but you pay the
price, as these foods are packed with
chemicals, refined sugars, trans fats,
and other scary preservatives. YUCK!

Refined Foods

Refined, doesnt it sound so fancy?

Well, actually it means stripped of any
thing nutritionally valuable. When you
see that on labels, put it back! These
foods have been shown to have an
eect on your insulin and hormones.
This includes refined sugars.

Artificial Stu

Heres a test. Check out the labels, if

there are things that you cant
pronounce and you need a chemistry
degree to know what it is, you
shouldnt eat it.

Artificial Sweeteners

Artificial Sweeteners were thought to

be a great alternative to sugar, well
these are actually worse than sugar.
Stay away! These are often found in
diet & healthy sodas, teas, and
juices.

For more information, please visit

www.5DayQuickFix.com

SAMPLE MEAL PLAN

BY ALLISON TIBBS

s#
l
a
e
M
Sample
Breakfast: American Breakfast

3 Egg Whites, Scrambled

2 Slices of Turkey Bacon

1/2 Tomato Slice, seasoned & roasted

1 Slice of Whole Grain Toast

Morning Snack

N E AT I N G
W H AT D O E S C L E A

LOOK LIKE?

1 Apple, Sliced

1 Tbsp of Natural Peanut Butter

Lunch: Caprese Quinoa Salad

Ideally, you want to eat 5-6 small meals throughout the day.
This will keep your body fueled up and will also make sure
that you are not starving throughout the day. This should
debunk the myth about being hungry while eating clean.

1 cup cooked quinoa

4 oz of diced chicken

cucumber diced

cup of cherry tomatoes

avocado, sliced

Pla n n in g I s Ke y t o S t a y On T rac k
One of the biggest mistakes that
you can make with sticking to a
Clean Eating lifestyle, is the failure
to plan accordingly. Here are
some tips to help to make sure that
you stick with Clean Eating: #
Do a Clean Sweep of your
kitchen. Take a good look into
your fridge and pantry to see
which foods should stay and
which foods should go. #
If you keep clean foods in your
house, you will eat clean foods
while at home. Which can help
you to stay on track and help to
prevent the temptation of late
night bad snacking. #

Use Sundays to grocery shop and

to prep your foods for the
upcoming week. #
Plan ahead. If you know that
there are days that you will not
be able to eat at home or eat
clean, plan ahead. This may mean
that you pack a lunch or bring
extra healthy snacks with you to
eat while you are out. #
Use a weekly
planner to
plan and
prep your
meals.

1 Tbsp of Chopped Basil

2 Tbsp of Balsamic Vinegar

1 Tbsp of Olive Oil

Afternoon Snack

3 oz of hummus

1/4 Red Pepper, Sliced

4 Baby Carrots

Dinner: Apricot Glazed Pork

4-oz lean boneless pork loin chop

1 Tbsp of No Sugar Added Apricot

Preserves

1 tsp of Olive Oil

1 Shallot Diced

1 Garlic Clove Minced

Baked Sweet Potato

Steamed Broccoli

SAMPLE GROCERY LIST

BY ALLISON TIBBS

t
s
i
L
y
r
Groce
Kale, Spinach & Other Leafy Greens
Cucumbers
Tomatoes
Onions & Garlic
Baby Carrots, perfect for a snack
Purple Cabbage
Mushrooms
Cilantro, Mint, Basil, Ginger

AN
H OW T O S H O P C L E

Apples & Pears

Bananas
Berries, whatever is in season

Grocery Shopping can be a bit challenging, especially if you

are so used to shopping for unclean foods. But use this as an
opportunity to try and experiment new things. Try googling
Clean Eating Recipes to identify new foods to try.

Oranges, Lemons, Limes to add to water

Avocados
Quinoa, this is a staple for me
Unsweetened Almond Milk
Organic Milk

Gro c ery Sh o p p i n g G u i d e li n es

Frozen Fruits & Veggies

1. Sugars are everywhere! And it is

so hard to keep it under control
because it is in things like salad
dressings, many condiments, and
packaged foods. I try not to add
foods that have sugar as one of
the first 3 ingredients. Many
cereals and yogurts are packed
with sugar, even the healthy ones,
so watch out for that.

Natural Cheese

3. The Essentials in my cart Fruits,

Veggies, Whole Grains, and Lean
Protein. These are the key things
that I shop for every week.It may
seem pretty basic, but these can
be great building blocks for a
nice, healthy and tasty meal. Try
googling recipes that include the
things that you buy so you can
experiment.

Plain Greek Yogurt

Plain Oatmeal, buy the canister
Canned Beans, pinto, black, kidney, etc
Hummus
Ground Turkey Breast
Tuna Packed in Water & Fresh seafood
Lean Cuts of Pork & Grass Fed Steak

2. Shop around the perimeter, this is

where the fresh foods are. The
aisles in the middle of the grocery
store tend to have the processed
and packaged foods, which are
packed full of preservatives. The
perimeter is where you will find
fruits, veggies, dairy, fresh
seafood, and meats. I try to fill my
80-90% of my cart with foods
from the perimeter.

4. I buy organic when I

can (I use coupons
A LOT to be able
to make up for
some of the
pricier
organic stu
I buy)

Eggs
Turkey Bacon
Ezekiel Bread Cinnamon Raisin Muns
Whole Grain Bread
Natural Peanut BuRer
Agave Syrup, Honey, & Syrup
Liquid Aminos
No Sugar Added Preserves

MEAL PREP TIPS

BY ALLISON TIBBS

1#
0
1
p
e
r
Meal P
1. Choose a Prep Day

Choose a day where you will plan out your

meals for the week, create a meal plan and
grocery list. Next, go grocery shopping.
When you get home, begin to prep your
meals and use containers to store them for
the week for time saving meals. I like
Sundays.

TO FAIL
A N , YO U P L A N
I F YO U FA I L T O P L
g
Meal Preppin

d with
Get Organize

You can save money and inches on your waist, by taking the time to
plan out your meals and to prep food for the week. It takes the
guesswork out what to eat and it ensures that you are eating the right
foods throughout the week.

H ow To M e a l P r e p L i k e a Bo ss !!!
Many people get nervous about Meal
Prep, because it can turn into cooking
a bunch of food and eating the same
meal day after day. The key to meal
prep is to get creative with your spices,
seasonings and marinades for your
meals. #
For example, you could grill 4 chicken
breasts use one for a BBQ chicken
with a baked sweet potato, shred one
to go on top of a salad, dice one for a
quesadilla and chop one and mix with
plain greek yogurt for a chicken salad
sandwich. #
Look at Meal Prepping as a way to
make your life easier throughout the
week, not to be an excuse to be boring
during the week. #

Experiment with dierent recipes,

spices, herbs, and seasonings to mix
things up a bit. Dont be afraid to get
creative. #
Also, make sure that you invest in
sturdy plastic or glass containers to
store your food in for the week. There
are some really cool containers made
especially for meal prepping. #
Lastly, take some time to
plan & write out your
week, so that you
are not leaving
your diet &
nutrition up to
chance. Thats
the quickest
way to fail.

2. Prep Your Protein

Bake or grill 4 - 5 chicken breasts or filets

of fish; brown ground turkey or marinate
pieces of chicken, steak, or pork. This way
your proteins are either already cooked or
seasoned & ready to throw into the oven or
on the grill.

3. Prep Fruits & Veggies

Wash, chop, and store fruits into ziplock

bags for breakfast & easy snacks on the
go. Wash, chop, and season your veggies.
This way, you can easily steam, grill or
saute them in a matter of minutes. I also,
bake a few sweet potatoes to have ready
for the week.

4. Cook Grains & Carbs

Cook 2 - 3 cups of brown rice and/or

quinoa. Since this is a very basic staple,
you can use this as a side for many of your
meat and veggie dishes.

5. Pack & Store

Use Tupperware containers to create a few

meals for the week. Add your lean protein,
veggies, and grains into containers, for a
quick grab and go meal.

For more info,

www.mealpreplikeaboss.com

HEALTH BENEFITS
BY ALLISON TIBBS

#
s
t
fi
e
n
Top Be
Weight Loss

Nutrition accounts for 80% of your weight

loss results. Naturally, you will lose weight
by eating clean, because you are eating
foods that are nutritionally dense, instead
of eating foods high in calories, chemicals
and other junk that cause weight gain.

!
CLEAN

E A LT H #
I T U P F O R Y OeUi gRh tHL o s s

About W
Its Not All

DID YOU KNOW? The estimated annual health care costs of obesityrelated illness are a staggering $190.2 billion, or nearly 21% of annual
medical spending in the United States. Childhood obesity alone is
responsible for $14 billion in direct medical costs.

Wh y S h ou ld Y ou C l e a n I t U p? ??
I dont want to burst your bubble or
turn into a crazy lady shouting from
the top of her lungs...BUT... most of
the foods that you find in grocery
stores and served in restaurants are full
of so much gunk and junk that your
body doesnt even recognize it as food! #

Here are some of the eects of eating

an unclean diet can create: #

Unfortunately, this means that your

body is now working so hard to digest
and process the junk and chemicals,
that it decreases its ability to do the
other functions necessary for
maintaining a healthy body. #

Skin & Hair Conditions#

Many chronic illnesses, diseases,

ailments, and other conditions can
alleviated by eating clean. Talk to your
doctor to see if changing your diet
could help. #

Weight Gain#
Aches & Pains#
Bloating & Water Retention#
Digestion Pains & Constipation#
Poor Sleep & Lack of Energy#
Mental Fogginess#
If you struggle with
any of these or
something else,
Clean Eating
may help!

Improved Health

Ive personally seen people reverse chronic

diseases by changing to a clean eating
lifestyle. Im not a doctor, but I am 100%
certain that the body was meant to heal
itself, but it cant do that if it is full of junk.

Clearer Mind & Focus

Most processed foods are filled with tons

of chemicals. These chemicals can cause
your brain to become clouded and make it
hard for you to concentrate and focus. This
can create a sense of anxiety and
frustration, leading to you being stressed.
Eating clean can oer you a better sense of
wellness, focus, and wholeness.

Increased Energy

Clean eating means that your diet is now

full of foods that are packed with vitamins
and minerals, coupled with the fact that
you are now eating real food without the
hard to digest chemicals. This will naturally
give you more energy to simple live and
enjoy life!

Contact your doctor, dietician, or

nutritionist to help you create a nutrition
based health plan to heal your body!

Thank You For Checking Out

My Clean Eating Guide
I hope that you found this Clean Eating Guide to be helpful as you
learn more about eating clean and how to better incorporate it into
your life. After adopting this new way of eating and living, Ive seen
amazing things happen in my life and I was actually surprised at how
easy it can really be, when you take the time to make the change. #

Clean Eating Guide

Testimonials

I began to teach this to my clients and even created a 5 Day Clean

Eating challenge on Facebook. The number one thing that I noticed
once people learned how to properly shop and eat clean, how easy it
was for them to incorporate into their lives. They no longer focused
on what they couldnt eat aka the Junk and were inspired to focus on
and experiment with what they could eat aka Real Food! Check out
some of the testimonials from some of my Clean Eating Group
participants in the box to the right. Hopefully, you will find similar if
not better results! #

Again, thank you very much for checking out my Clean Eating Guide
and if you have any questions or need more information, visit
www.allisontibbsfitness.com or connect with me on my Facebook
Page - www.facebook.com/allisontibbsfitness.

a b o ut all i so n ti b bs
Allison Tibbs is the CEO of Reclaim Health & Fitness, a company focused on
helping people to reclaim their health, their bodies, and their dreams through
simple fitness and nutrition. She is also a NASM certified Personal Trainer,
International Coach, Author and Speaker. #

!
True success with
health and fitness
happens when we learn
to make it simple and
do what works best for
us.#
Allison Tibbs
CEO, Reclaim Health & Fitness#
NASM Certified Personal Trainer, #
Coach, Author & Speaker#

She has worked with, trained, and coached hundreds of people around the
country to help them have more success in their lives. Some of her past and
current clients include professional athletes, celebrities, entertainers, along with
non-profit organizations, churches, and schools. #

She developed her passion for Health & Fitness, when she was at a very low
place in her life. She struggled with depression and anxiety, coupled with a
myriad of health problems. After a doctors visit, she was advised if she didnt
get a better handle on her nutrition and take better care of herself, her organs
would in fact shut down on her. She made the decision to fight for her life, her
health, and her future, by adopting a healthier lifestyle. #

Since her transformation, she now believes it is her mission to pay it forward to
help others to reclaim their health and their bodies, so they can live the life of
their dreams. She currently trains private clients in San Francisco, while also
conducting private one-on-one and online group coaching, along with workshops
and webinars across the country. #

For more information, visit www.AllisonTibbsFitness.com