The following are basic guidelines for eating “clean” or for optimum physical performance and body composition. Start here if you wish to make significant changes in your body’s functionality and/or appearance. Everyone is different, so after following these guidelines for at least 30 days, you may tweak them to your personal needs & responses. A consultation with our nutrition expert can help you along this path.
EAT PROTEIN AT EVERY MEAL
(Note: daily protein needs vary by amount of lean body mass and activity level):
Chicken, beef, pork, lamb, turkey: 3-5oz
Fish: 3-5 oz
Eggs: 2-5 whole
Grass fed is your first choice with all varieties of meat. It’s best to choose organic whenever possible. Free range chicken and wild meat is superior. All of these are best if available to you. You can find these at Berkeley Bowl, Trader Joe’s, Whole Foods and other sources.
Fish & Shellfish
Frozen fish and shellfish, canned salmon and other canned fish are all fine choices. Whenever you buy salmon, make sure it is “wild” (“fresh” does not mean wild).
Other Protein Sources
Eggs (cage-free are best), uncured deli meat/jerky/sausage (watch for added sweeteners).
EAT VEGGIES AT EVERY MEAL (as much as you want):
Eat fresh, organic and local whenever possible. If these are not available to you, frozen veggies are fine. In fact, make sure to keep plenty of frozen veggies in your freezer so you are never caught without a good carb source. Be adventurous and try different varieties of veggies – there are so many out there!
Quality Vegetable Sources (please don’t be limited by this list):
Artichoke and artichoke hearts
Beets, turnips & other root vegetables
Brussels sprouts, green beans
Broccoli & cauliflower
Salad greens (romaine, spring mix)
Celery, snap peas, radishes, cucumber & other crunchy veggies
Red, green, orange & yellow sweet peppers
Swiss chard, collard greens, spinach, kale and other greens
Tomato, tomato sauce, salsa
Starchy Vegetables (eat in moderation & preferably post-workout):
Potatoes (red, purple, white)
Beets & other root vegetables
EAT FAT AT EVERY MEAL
Fat does not make you fat! Fat is hormone neutral (will not cause spikes in insulin or carb cravings). Fat is satisfying in small amounts and will keep you from feeling hungry. Fat has numerous health benefits. Enjoy good quality fat in moderation with every meal and snack.
Quality Fat Sources
Nuts (small handful): Raw or lightly roasted and preferably unsalted – brazil nuts, pecans, walnuts, macadamias
Seeds: pumpkin, chia, sesame
Olive Oil–use for medium heat cooking or salad dressing
Nut milks & butters: almond preferable to peanut
Coconut & coconut products (oil, milk, flour)
EAT FRUIT OCCASIONALLY (and always with protein):
Try to eat what is in season and available locally whenever possible. Frozen fruit is a great backup if you cannot get your hands on the fresh stuff. Treat fruit as your dessert, it really is that good. Limit sugary tropical fruits like bananas and mangoes.
Fresh Fruit Sources (in order of preference)
Purified water, black coffee, sparkling water and green/herbal teas.
FOODS TO AVOID
Please try your hardest to avoid these foods for the 4 weeks you are in the on-ramp program. This month of clean-eating will demonstrate what amazing changes you can make in your health, well-being and body composition. After a month you can play around with adding these “banned” foods back into your diet.
ALL flour products (pasta, rice, bread, cake, cookies, scones, tortillas, pastries, crackers, etc)
ALL sugars (including in beverages)
Dairy products (cheese, milk, butter, cottage cheese, yogurt)
Corn, beans and lentils
Soy & soy products
PLAN AHEAD, SAVE TIME
Wash & chop crunchy veggies ahead of time and store them in portable containers in your refrigerator so that you can just grab them and go.
Make a large batch of food to have for a few days.
Boil some eggs and keep them in the fridge for future snacks.
Dedicate some time to prep your snacks & lunches for your week–Sunday afternoon is a great time.