At first, a diet for weight loss might mean strict food control and giving up your favorite foods, but this plan is different. Just because you want to lose weight doesn't mean you must limit yourself to only certain foods, this plan will only last for 31 days straight, it will help improve your body, belly, and mind. It also sets a clear space for you to eat what you want without feeling deprived. This plan follows the idea that perfect doesn't exist. Perfection is not real in anything, not in your body, job, or career, so why be harsh on yourself and expect your diet to be perfect?
We are sure you'll love this plan because after this month you will reach your weight loss, body flexibility, and overall health goals. You can even turn this challenge into your everyday eating style, not just for one month. This plan focuses on clean healthy eating, aiming to eat nutrient-rich foods and avoid fast, frozen food, and eat more fresh healthy products.
This plan will help you learn about healthy meals to eat for breakfast, lunch, dinner, and even desserts, plus how to cut food so it keeps its nutrition,It also gives you one day at the end of each week to eat whatever you want,All you have to do now is know the required food and follow it to get amazing results in losing weight, improving your overall body comfort, and your mental state.
Day one: Clean out the fridge and food storage
This plan relies on clean eating, so the first step is to get rid of all the dirty food. Throw out frozen foods, dairy products, and processed stuff like marshmallows and caramel. You might come home tired and hungry after a long day and end up eating those, so swap them for clean foods you’ll also want to eat.
Day two: Set your goals
Setting a goal is a big motivation for you to challenge yourself to reach your best shape. To know your goal, you need to understand why you feel the need to clean up your diet.
Did you gain a lot of weight recently? Do you feel tired all the time? Do you want a certain job but your body is the only problem stopping you? Whatever the reason, always remember it to keep you motivated to stick to this diet.
Day three: Plan your meals
Start making a clean meal plan for the month. Find meals you like that are healthy and clean. Fitness Garage app offers lots of clean meals that help you complete the challenge. Because you can motivate yourself with these meals, try healthy strange recipes and look for meals full of veggies and clean protein sources.
Day four: Look for colors
Your eyes enjoy colorful food so it increases your appetite to eat it. Look for colorful veggies rich in nutrients. Purple carrots can make you want to eat more than the regular one because of its color. so look for more colors.
Day five: Eat light snacks
Many of us want to eat lots of food full of sugar and calories that have nothing to do with clean food. You can try apple slices with cinnamon and a big spoon of nut butter or dip veggie sticks and crackers in guacamole sauce, which is avocado with salt and lemon juice.And you can find snacks that help fill you up without eating a lot of sugar in the Fitness Garage app
Day six: Beware of eating junk food
Colored sweets, chocolate cookies, sodas, chips, and similar stuff are some of the worst for your body because they’re full of preservatives and colors. You can look for cleaner snacks that support your diet on Fitness Garage.
Day seven: Enjoy your open day
You can have your favorite cup of Nescafe mixed with delicious coffee, but try to stick to low-fat milk to avoid extra calories. Try to shake off last week's stress today to motivate yourself for the next week.
Day eight: Cook clean food
If you think this plan means eating all raw meals, that’s wrong. You can look for clean meals you can cook instead of salads. There are lots of healthy and tasty meals like BBQ chicken on the Fitness Garage app.
Ingredients:
1 tablespoon olive oil.
2 chicken breasts
3 tablespoons paprika
4 mixed veggies (zucchini-carrot-potato-peas) or any veggies you have will work
5 half a teaspoon nutmeg
6 cinnamon sticks
Method
Mix the paprika with olive oil, then chop the veggies and put them with chicken breasts in foil. Add the mix, cinnamon sticks, and nutmeg. Put it in the oven at 200 degrees for half an hour. It'll be ready. Make a salad with cucumber, arugula, green pepper, and bell peppers.
Day nine: Satisfy your crunchy cravings
You might feel like eating something salty and crunchy, but we agreed to skip chips and popcorn. You can make salty, crunchy fruit and veggie chips at home easily.
Day 10: Make a clean pizza
You can include pizza in your clean eating plan this month but by changing the toppings. Instead of thick slices of chicken or meat, have a thin-layered cheese pie.
Day 11: Eat a clean protein bar
There are lots of protein bars but they don't just have protein. They have lots of other nutrients and also high calories. Look for the healthiest protein bars.
Day 12: Eat plant-based food
This plan doesn’t force you to be vegan. You can get protein from meat, but try some plant-based foods. I think you’ll get more protein from them.
Day 13: Make a better breakfast
You can prepare the Italian frittata which is made from simple things anyone can get: egg whites, cream cheese, tomato, basil, toast bread. You can add spinach, onion, and red pepper. You'll find lots of easy recipes on the Fitness Garage app.
Day fourteen: Pressure cooker
Also clean food can be cooked in the pressure cooker (it cooks food faster than usual), so you can make some dishes easier on yourself and cook them in it.
Day fifteen: Eat more vegetables
Today is the middle of the challenge month, half a month eating clean food, and you probably liked some of it so why not keep it up. Try mixing in healthy leafy greens, vegetables have lots of vitamins, minerals and fiber and will help you avoid diet damage.
Day sixteen: Drink a cup of red apple juice
If your day is hard and you just want to relax, there's no need to get upset. Cheer yourself up with a cup of red juice, but try to drink one with low sugar and don’t add more sugar to it.
Day seventeen: Eat processed cheese
Dairy products are not totally banned in this plan, but it's better to control how much you eat. Avoid melted grilled cheese, it's not clean food, but a piece of hard cheddar would be better and cleaner. Add it to some salad.
Day eighteen: Choose whole grains
Whole grains are rich in polyphenols and antioxidants that refined grains lose during processing. They help fill you up when you eat two slices of whole grain bread with clean foods like avocado, tomato, and red onion.
Day nineteen: Try new kinds of fruit
Go to the store and check out the fruits. For sure there are kinds you haven’t tried before. Buy some and add them to your plan.
Day twenty: Check your plate for balance
Normally you should check the ingredients of food products. This also applies in a clean diet. Look at everything’s carbs, protein, fiber, and fat. If you increase one ingredient a lot like eating a meal with lots of fast-digesting carbs without protein to slow it down, it can affect your sugar and energy. Look up how to pick a good, healthy, balanced meal with the right macros and flavors.
Day 21: Enjoy your open day
You can eat sweets today, but with the clean eating plan, choose sugars low in calories (diet sugar). You can add this sugar to your morning coffee or juice. So you add sugar to your diet, but in a healthy and clean way.
Day 22: Cut down your breakfast ingredients
You can reduce your breakfast ingredients for a clean and healthy diet. Instead of buying ready oatmeal packs with sweeteners and artificial flavors, use dry oats cooked on the stove. You can add almond oil for a natural flavor in your breakfast.
Day 23: Eat pasta
Pasta can be a clean healthy food depending on the ingredients. For healthy pasta, follow these steps carefully: Choose whole grain pasta, your favorite veggies like bell peppers, fried onions, and grilled tomatoes.
Instead of ready sauce, add olive oil and lemon juice or sauté garlic and green onions in olive oil in a pan. When it smells good, add chicken broth, butter, chives, lemon juice, salt and pepper until creamy.
Day 24: Eat frozen fruit
Ice cream and frozen dinner loaded with sodium and forbidden ingredients are not allowed, but you can swap ice cream for a bag of frozen berries and some green beans. Fruits and veggies taste different when frozen, they're tasty, nutritious, and healthy too.
Day 25: Mix protein products
It's hard to pick which products you should eat because you might be vegetarian or not, but if you eat both, you can mix protein sources close to your heart with other foods like salmon.
Day 26: Use clean spices
Spices you used to buy before starting this plan like ketchup, BBQ sauce, and stuff like that are processed with sugar, preservatives, trans fats, and oils not allowed in clean eating,So you can look for ways to make your own clean special spices at home.
Day 27: Add fresh herbs for natural flavor
Cooking with fresh natural herbs like dill, parsley, thyme, etc, makes food taste better than dried herbs and also makes the dish look nicer.
Day 28: Organizing Healthy Fast Meals
You might order something fast food one day, but these foods don’t fit a clean diet at all. But you can enjoy fast food flavors with homemade versions that are cleaner than takeout.
Day 29: Making Dessert on Open Day
Last open day of the month, try to make a small portion of your favorite dessert. You can make your dessert by putting it in a cup and microwaving it.
Day 30: Avoid Low-Fat or Diet Foods
Some scientists say full-fat dairy products help lose weight better than low-fat ones. Many products say they have no sugar but contain a lot of sodium and preservatives, so you should avoid them.
Day 31: Breaking the Rules and Last Day
All month you followed a clean, healthy diet with some rules to guide you to the best results. You may have eaten something outside your plan, but we still hope you keep your goal to clean up your diet.
If you follow the system closely, your body shape will definitely change even a little bit and you’ll also feel general comfort in your body and health. If this has happened to you, keep up this clean system and listen to your body’s signals. You probably also learned how to make some healthy meals at home in a healthy way and will keep making them for life. You can also subscribe with Fitness Garage trainers who will help you turn your life into a healthy one.180 degrees.
