Here's a sample of a day of "clean" eating leading to 3000 calories, along with a comparison to a day with higher protein, higher fibre, lower saturated fats, lower added sugars, and lower sodium around 2000 calories. I'll highlight the healthier swaps below.
Day of "Clean" Eating (3000 Calories)
Breakfast:
Scrambled eggs with spinach and bell peppers cooked in olive oil
Whole grain toast with avocado
Fresh fruit salad
Snack:
Greek yogurt with mixed berries and a sprinkle of chia seeds
Lunch:
Grilled chicken breast with quinoa and steamed vegetables
Side salad with mixed greens, cherry tomatoes, and balsamic vinaigrette
Snack:
Raw almonds and carrot sticks
Dinner:
Baked salmon with roasted sweet potatoes and broccoli
Quinoa and mixed green salad with lemon-tahini dressing
Snack:
Apple slices with almond butter
Comparison: Higher Protein, Higher Fiber, Lower Saturated Fats, Lower Added Sugars, and Lower Sodium (2000 Calories)
Breakfast:
Egg white omelet with spinach, mushrooms, and onions cooked in cooking spray
Whole grain toast with mashed avocado and sliced tomatoes
Fresh fruit salad
Snack:
Low-fat Greek yogurt with sliced strawberries and a sprinkle of flaxseeds
Lunch:
Grilled chicken breast on a whole wheat wrap with lettuce, tomatoes, cucumbers, and mustard
Side salad with mixed greens, cherry tomatoes, and a squeeze of lemon juice
Snack:
Raw almonds and celery sticks
Dinner:
Baked cod with quinoa and roasted Brussels sprouts
Steamed broccoli and a side of mixed vegetable stir-fry (with minimal oil)
Snack:
Sliced cucumber with hummus
Highlights of Healthier Swaps:
Use egg whites instead of whole eggs to reduce saturated fats.
Replace regular yogurt with low-fat Greek yogurt for higher protein and lower added sugars.
Opt for lean proteins like chicken breast and fish instead of high-fat options.
Choose whole grains like quinoa and whole wheat bread for higher fibre content.
Add more fruits and vegetables to meals and snacks for added fibre and nutrients.
Use healthier cooking methods like baking or grilling instead of frying.
Select unsaturated fats like olive oil and avocado instead of saturated fats.
Limit added sugars by opting for fresh fruit and using natural sweeteners sparingly.
Reduce sodium intake by seasoning meals with herbs, spices, and lemon juice instead of salt.
Remember, adjusting your calorie intake and macronutrient distribution is essential based on your individual needs and goals. Consulting with a healthcare professional or registered dietitian can provide personalized recommendations for a healthy eating plan.