This blog post is about an everyday routine of meals for a clean eater! Your typical meal should contain protein, carbs, healthy fats, and whole grains. For example—4oz of chicken baked with olive oil, sauteéd leafy greens, and a 1/4 cup of cooked brown rice. Below are some basic meals and snacks I normally eat! Take note:)

Mornings

Pre-Breakfast

Every morning, I start my day with a 16oz glass of lemon water to kick-start my metabolism, digestive system, and an immune system; lemon water is also a fantastic energizer.

Breakfast

 Most of the time, I enjoy a big bowl of cinnamon protein oatmeal—simply oatmeal with cinnamon and a scoop of protein powder—topped with LOADS of fruit, chia and hemp seeds, nuts/nut butter, and a drizzle of agave nectar. This is an ideal breakfast because it is high in protein and carbs, to supply you with sustainable energy to tackle the day! After breakfast, I start the tea kettle and take vitamins B12 and biotin for natural energy and cell support. Once the tea kettle is done, I throw the water and tea bag(I usually have green tea or an herbal blend) in a travel cup and head off to school!

Late Morning

 For my late morning snack, I usually have pantry balls—because I throw whatever is in my pantry into a bowl to make these balls—with about 8oz of water. These are also known as energy bites, this is a good recipe. An alternate snack I will have is an apple, or banana, with Justins to-go nut butter.

Afternoon

Your afternoon meal and snack should consist of less carbohydrates than your morning meal and snack, but still contain an adequate amount to power your body throughout the rest of your day.

Lunch

 I always put together my lunch the night before so I could save time in the mornings before school. For lunch, I usually will have a cutlet of baked chicken breast, a whole lot of veggies (sauteéd, raw, or baked), and a 1/4 cup of cooked brown rice or quinoa and a 24oz bottle of water.

I don’t normally eat as much chicken as I used to, I now eat a more plant-based diet—proteins of beans, legumes, tofu, and tempeh—with occasional meals of fish in a week; but, I still highly recommend a similar meal for lunch and/or dinner.

Late Morning Snack

When I get home from school, I get ready to go to the gym. So, I will eat either sliced veggies with hummus, a piece of fruit with nuts, or bean chips with homemade guacamole with a large glass of water—while doing homework of course.

 Once I get home from the gym, I make myself a protein shake. My shakes have a base of a serving of plant-based protein powder, 1 cup of a liquid(almond milk, coconut water, or water), 1/2 cup of ice, a tsp of agave nectar, cinnamon, and turmeric. From there, I add other ingredients to create a different flavor; such as peanut butter and nutmeg to create a snickerdoodle flavored shake, my all time favorite!

Night

The night time is the part of your day when you start un-winding. That means comfy clothes, light meals and decaffeinated tea!

Dinner

 An ideal dinner is a salmon filet with lots of herbs, quinoa, and steamed broccoli. It’s a quick meal to make on week nights, it’s low carb, and is loaded with nutrients. With my dinner, I will either have a glass of lemon water or sparkling water. Another meal I recommend is pan seared chicken, topped with a homemade vinaigrette and roasted cauliflower, YUM!

Dessert/Night Time Snack

The snacks I have can range from pre-bedtime drinks—chamomile latte, turmeric milk, or warm cinna-honey almond milk—to healthy microwave mugcakes.

Remember!  In a day of eating clean, YOU MUST drink lots of water! Aim for 24oz (or 3 cups) per meal. Water is an essential part of your overall health! The more the merrier:)