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> create list of clean eating for 75 hard challenge
create list of clean eating for 75 hard challenge
Meal Planning
Determine daily caloric intake based on goals
Plan meals for the week, including breakfast, lunch, dinner, and snacks
Incorporate a balance of macronutrients: proteins, fats, and carbohydrates
Select recipes that fit within clean eating guidelines
Grocery Shopping
Make a shopping list based on meal plan
Include whole foods: fruits, vegetables, lean proteins, whole grains, and healthy fats
Avoid processed foods, refined sugars, and artificial ingredients
Check for seasonal produce to ensure freshness and cost-effectiveness
Meal Preparation
Set aside time for meal prep each week
Wash, chop, and portion fruits and vegetables
Cook protein sources in bulk (e.g., grilled chicken, baked fish)
Prepare whole grains in advance (e.g., brown rice, quinoa)
Store meals in labeled containers for easy access
Hydration
Set a daily water intake goal (e.g., half your body weight in ounces)
Prepare a water bottle to carry throughout the day
Infuse water with fruits or herbs for flavor if desired
Mindful Eating
Practice portion control when serving meals
Eat slowly and without distractions (e.g., phones, TV)
Listen to hunger and fullness cues
Keep a food journal to track meals and feelings
Snacking
Prepare healthy snacks in advance (e.g., cut vegetables, nuts)
Choose options that are high in protein and fiber
Avoid high-sugar and high-fat snacks
Accountability
Find an accountability partner or group
Share meal plans and progress regularly
Track progress with photos or journaling
Review and Adjust
Reflect on meal choices and challenges weekly
Adjust meal plans based on what works and what doesn't
Celebrate small victories and stay motivated
Education
Research clean eating principles and recipes
Read nutrition labels and understand ingredients
Stay informed about healthy food options and cooking methods
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