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Clean Eating For Long Term Results

I get so many people who want to eat clean but don’t know where to start. How many servings a day?! Can I eat carbs?! Is the sugar in fruit okay?! So hopefully this will clear up some confusion you may have.

The plan I'm going to outline here is for steady weight loss or for maintenance once your goal weight is reached. This is basically the plan I stick to year round! This will give you a good idea of what to eat and when.

Don't confuse this with a diet. It's NOT a diet! It is a WAY OF EATING that is in alignment with your goals and we do not ever start or stop this. It's for steady, healthy weight loss and it can also be used for maintenance. Here’s why: when your body begins to approaching its set point (its genetically predetermined healthy weight) you will find that weight loss will stop or slow.

The occasional treat (glass of wine, piece of chocolate, etc) is permitted in limited amounts. Unhealthy sugars and fats are not recommended.

What to do:

  • Eat more! Eat six small meals each day.

  • Eat breakfast every day, within an hour of rising.

  • Eat a combination of lean protein and complex carbs at each meal

  • Eat sufficient (two to three servings) healthy fats every day.

  • Carry a cooler packed with clean foods each day.

  • Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.

  • Adhere to proper portion sizes.

What to Avoid:

  • Avoid all over-processed foods, particularly white flour and sugar.

  • Avoid all chemically charged foods.

  • Avoid foods containing preservatives.

  • Avoid artificial sugars.

  • Avoid artificial foods such as processed cheese slices.

  • Avoid saturated and trans fats.

  • Avoid sugar loaded beverages, including sodas and juices.

  • Avoid or do your best to limit alcohol intake.

  • Avoid all calorie dense foods containing little or no nutritional value. I call these anti-foods.

  • Avoid super sizing your meals.

Complex Carbohydrates from Fruit and Vegetables: 6 portions each day. A portion is:

  • 1 cupped handful or a piece of fruit

  • 2 cupped handfuls of vegetables

Complex Carbohydrates from whole grains and starchy carbohydrates: 1-3 portions each day. A portion is: 1 small handful of high-protein, sugar-free cold cereals such as granola. 1 handful of cooked oatmeal 1 piece of whole grain bread or wrap 1 handful sized serving of sweet potato, yam, banana, corn, carrots or squash

Lean Protein 4-6 portions each day. A portion is:

  • 1 cup or handful of dairy products (skim milk, cottage cheese, kefir, yogurt, cheese or plain Greek yogurt without sugar)

  • 1 scant handful of raw, unsalted nuts (also a healthy fat)

  • 2 tablespoons of all natural nut butters such as almond or peanut butter (also a healthy fat).

  • 1 palm sized portion of lean meats

  • good quality, sugar- and chemical- free protein powder (such as Shakeology)


  • 2-3 liters per day of fresh water with no sodium

  • Clear herbal tea (unsweetened)

  • Black coffee in moderation

  • Green/Black tea

Sweeteners: Use in moderation. Avoid Artificial Sweeteners.

  • Agave Nectar

  • Maple Sugar

If you would like even more support please head over to my site and sign up and I’d be glad to provide you with daily motivation and support to help you accomplish your health and weight loss goals! I have lost 40 lbs to date with clean eating and regular exercise. No starvation just healthy whole meals. Hope that helps you! xoxo,

Jennifer Stawarz

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