How To Stick To Your Clean Eating Meal Plan

How To Stick To Your Clean Eating Meal Plan

Are you trying to eat clean but not sure where to start? Well, one thing you should know is that eating healthy doesn't always have to be complicated. These easy tips will help you make the switch to clean eating without feeling overwhelmed. Keep it simple by making small changes that fit into your lifestyle, and you'll be on your way to a healthier you!

What Is Clean Eating?

The term "clean eating" has been around for a few years now, but what does it actually mean? In short, clean eating is about consuming whole, unprocessed foods as often as possible. This means sticking to natural, unrefined ingredients and avoiding anything that's been processed or packaged.

A clean-eating meal plan is often made up of fresh fruits and vegetables, high-fiber whole grains and legumes, healthy fats, and lean proteins, such as fish and chicken. It makes sure there are no added sugars in your meals and minimizes harmful fats that can harm our hearts.


Healthy Foods That You Can Eat On A Clean-Eating Diet

  • Vegetables: The more, the better; especially when it comes to leafy greens. Frozen vegetables are another good alternative.
  • Fruit: You can choose from fresh, frozen, or canned fruit. If you're shopping for canned fruit, look for options packed in their own juice rather than sweet syrup.
  • Whole Grains: Oats, whole wheat, barley, brown rice and quinoa are great options.
  • Nuts and Seeds: Simply choose unsalted, raw, roasted, or salted nuts. Other flavors (such as honey) should be avoided because they include additional sugars. Choose peanut butter that contains just peanuts and salt.
  • Healthy Fats: Fatty fish, such as salmon and olive oil, are excellent sources of healthy fat. Stay away from stuff like feta cheese and mozzarella cheese.
  • Legumes: Beans and lentils are high in fiber and protein, and the canned versions are useful pantry items.
  • Lean Protein: Choose more chicken, turkey, fish, greek yogurt, and beans when selecting protein sources.
  • Carbs: Avoid processed carbs such as white bread, pasta, and rice. Instead, choose healthy versions of these foods, such as sweet potatoes.

Can You Lose Weight By Eating Clean?

Yes, you can lose weight while eating clean. In fact, studies have shown that people who follow clean-eating meal plans lose more weight and body fat than those who don't

One thing to note is that if your goal is to lose weight, you may need to consume fewer calories than you're currently eating. A healthy, balanced diet should include around 2000-2500 calories per day, but depending on your activity level and metabolism, this number may vary.

How To Start Eating Clean - The Right Way

The best way to change your eating habits is to start by gradually replacing highly processed foods with healthy whole foods. For example, swap out sugary breakfast cereal for oatmeal or a hearty salad instead of a bacon and cheese breakfast burrito from the drive-thru.

When you're grocery shopping, stick to the perimeter of the store where the fresh food is typically located. This way, you'll be more likely to buy unprocessed foods.

Another tip is to subscribe to a meal delivery service. A meal delivery service is a great way to get all of the healthy, clean-eating meals you need without having to worry about planning or grocery shopping.

What Can I Snack On When Eating Clean?

Healthy snacks that fit into a clean-eating diet are fruits, vegetables, nuts, seeds, and whole-grain crackers or toast. Avoid snacks that are high in sugar and unhealthy fats—for example, candy bars, potato chips, and cake balls.

How To Stick To Your Clean Eating Meal Plan

So now you know what clean eating is and some tips on how to start incorporating it into your life. But how do you make sure that you stick with it? Here are a few ideas:

Start the day with a nutritious breakfast: A good breakfast sets the tone for the rest of the day and can help to make sure that you don't get too hungry later on. Try a bowl of oatmeal with fruit, a hard boiled egg with some veggies, or a whole-wheat toast with avocado.

Pack your lunch: Bringing your own lunch to work instead of eating out is a great way to save money and stay on track with your clean-eating goals. Pack things like salmon salad wraps, roasted vegetables, hummus, or hard-boiled eggs.

Eat a light dinner that is easy to digest: A heavy dinner can make it difficult to stick with your clean-eating goals the next day. Dinner meals and dinner recipes should contain light food and be easy to digest. Try meals like grilled chicken thighs or fish, quinoa and vegetable salad, or a simple soup.

Get plenty of sleep: A good night's sleep is essential for overall health and well-being. When you're well-rested, it's easier to make healthy decisions during the day.

Use a food journal: Keeping track of what you eat can be helpful in identifying areas where you need to make slight changes. Writing down everything you eat - including snacks and drinks - makes it easier to see where you might be going off track.

Avoid any processed food and sugary drinks: These are two of the main culprits when it comes to weight gain. If you avoid them, you'll be less likely to stray from your clean-eating goals.

Join a support group: If you find it difficult to stick to your clean-eating goals on your own, joining a support group can help. There are many online groups as well as in-person groups that can offer advice and encouragement.

Drink plenty of water and fluidsStaying hydrated is essential for overall health and can help keep you on track with your clean-eating goals. Aim to drink at least eight glasses of water per day. Alternatively, you can drink liquids like lemon juice.

Need An Affordable Clean Eating Meal Delivery Service? Try The Gardencup

Gardencup is a healthy, affordable meal delivery service that specializes in clean eating. All of our salads are made with fresh, seasonal ingredients and are free from gluten, dairy, and processed foods. We offer a variety of different salad plans to fit your needs.

Why Choose The Gardencup?

Here are some reasons why you should choose The Garden Cup for your clean-eating meal delivery needs:

Convenient And Portable Real Food Meals

You determine the salads and when you'd want them, and we'll deliver. It's that simple. To ensure you're never hungry while waiting for UberEats again, make your own 6-pack of pre-made, high-quality salads.

Bold Flavors Delivered Fresh

Each Gardencup contains 6-12 distinct power meals and health-boosting minerals. And each one is delivered right to your home in a temperature-controlled box, right after they are prepared in our kitchen.

Healthy Nutrition Made Easy

There are no additional ingredients or time-consuming food preparation. Garden Cups are just as convenient and easy to prepare as junk food, but they feature fresh vegetables, lean proteins, gourmet cheeses, and spiced toppings.

No More Tedious Meal Prep

The Garden Cup is the busy person's guide to eating healthy. Simply choose your favorite Garden Cup meals, select a delivery date, and we'll do the rest!

How It Works

The meals in your Garden Cups are as fresh as possible, thanks to our 4:00 p.m. daily order cutoff. Once produce is received, your Garden Cups are cooked and delivered to you.

The shelf life of a Garden Cup is 4-6 days after arrival - make sure to check the bottom of your cup for the "Best By" date.


Here are some of our delicious recipes:

Applegreen Salad

Garden greens Mix (Spinach, Green Leaf, Romaine), Granny Smith Apple, Dried Cranberries, Sweet Medjool Dates, Crumbled Goat Cheese, Walnuts, Tessemae's Lemon Garlic Vinaigrette dressing.

Optional Grilled Chicken

Buffalo Ranch Salad

Garden greens (Spinach, Green Leaf, Romaine), Grape Tomatoes, Red Onion, Carrot, Celery, Cheddar/Pepper Jack Cheese, Tessemae's Buffalo Ranch dressing, Buffalo Grilled Chicken

Optional Double Chicken!



Caesar Salad

Caesar Mix (Romaine, Green Leaf), Thick-Grated Parmesan, Chickpea Puffs, Tessemae's Creamy Caesar dressing

Optional Grilled Chicken

Caprese Salad

Garden greens Mix (Spinach, Green Leaf, Romaine), Shredded Basil Leaf, Grape Tomatoes, Mini Mozzarella Balls w/Cracked Pepper, Chickpea Puffs, Green-Herb Micro Croutons, Marzetti Balsamic Vinaigrette dressing.

Optional Grilled Chicken

Cobb Salad

Garden greens (Spinach, Green Leaf, Romaine), Grape Tomatoes, Red Onion, Zesty Sunflower Seeds, Hard Boiled Egg, Crumbled Gorgonzola, Bacon Bits, Tessemae's Avocado Ranch dressing

Optional Grilled Chicken

Mandarin Salad

Garden greens Mix (Spinach, Green Leaf, Romaine), Green Onion, Red Cabbage, Carrots, Sugar Snap Peas, Mandarin Oranges, Dried Edamame Beans (soy), Zesty Sesame Sticks (wheat), Roasted Cashews, Tessemae's Sesame Ginger dressing.

Optional Grilled Chicken or Shrimp

Mediterranean Salad

Gardengreens Mix (Green Leaf, Romaine, Spinach), Grape Tomatoes, Bell Pepper, English Cucumber, Red Onion, Crumbled Feta (dairy), Pine Nuts, Greek-Herb Micro Croutons (wheat), Tessemae's Classic Greek dressing

Optional Grilled Chicken or Shrimp



If you are looking for a healthy, easy way to stick to your clean-eating meal plan, check out our selection of delicious, whole food salads! Our meals are perfect for those who are looking for a balanced diet without having to worry about planning or grocery shopping. Sign up today and get started on the path to healthy