8 Things You Should Know When You Start Eating Clean

When you first learn about eating clean, it can be hard to figure out exactly what you should be eating, how much you should eat and when to eat. Don't get caught up in the details - you will never start living the lifestyle if you do! We get countless emails from people wondering exactly what their macros should be and even if they are doing it the "right" way. The truth is, eating clean does have some fundamental rules, but all the other "specifics" have to do what works for you.

Below, you will find 8 of our rules for things you should know when you start eating clean. These rules are easy to follow and leave some room for personal interpretation. At the end of the day, for you to make a lifestyle change, it has to make sense to you. Make eating clean work for you!

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8 Things You Should Know When You Start Eating Clean

1. The fundamental idea of eating clean is "If it has a mother or grows in the ground, eat it."
2. If you cannot pronounce an ingredient, don't buy it or eat it.
3. Try to eat 6 small meals per day, but if you can't, eating 3 clean meals per day is better than stuffing your body full of junk! Get started with our 1,500 Calorie Clean Eating Meal Plan.
4. Eating clean lends itself to A LOT of variety - you do NOT have to eat chicken day in and day out! Try one of our Most Popular Recipes!
5. The exact ratio of carbohydrates, protein, and fats is specific for you. The amount of calories your body requires is different from the amount of calories your friend requires. Nutritional needs are never static - they are always changing.
6. You can jump into eating clean with both feet, all at once or take baby steps toward your ultimate goal. You do what is right for you as long as you are making positive progress toward changing your eating habits.
7. Eating clean isn't a diet - it's a lifestyle. Making lifestyle changes vs. dieting is key to shifting your views toward eating clean. 
8. Do not deprive yourself. Find alternative methods of making your favorite desserts and snacks that contain less preservatives and more closely resemble the eat clean spectrum. Have you seen our desserts/treats recipes?!

Need more help with getting started eating clean? Join our FREE Healthy Living Challenge, check out our "Lifestyle" resource page and grab our workout plans and eBooks to get the information all in one place.

What do you wish you knew when you started eating clean?

Cookies & Cream Protein Shake

I was inspired by our Vanilla Almond Protein Shake (which tastes like a milkshake) but wanted some chocolate...then decided to go ahead and try to make it tastes like a Cookies & Cream milkshake!  I love the crunchy almonds and cacao nibs!

Cookies & Cream Protein Shake

Ingredients:

• 3 Tbsp (46 g) liquid egg whites (pasteurized)
• 6 oz unsweetened vanilla almond milk
• 1 scoop vanilla protein powder
• 1 serving (30 g) raw almonds
• 10 g cacao nibs or Enjoy Life chocolate chips
• 1/4 tsp vanilla (avoid HFCS)
• Stevia, to taste
• 1 Tbsp plain Greek yogurt, optional
• A few ice cubes

Directions:

1. Blend all ingredients together & enjoy!  We use a Vitamix.

Macros (with cocoa nibs, without Greek yogurt):

• Calories - 395
• Protein - 36 g
• Carbs - 20 g
• Fat - 24 g
• Fiber - 13 g

Enjoy our recipes?  Get help with your grocery shopping here.

- Whitney

How to Boil Chicken Breasts

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Call me crazy but I just recently started boiling chicken! I don't like to bake chicken because it really dries it out so for the last few years we have been grilling it or using the crockpot. I have been amazed at how good it is boiled - it stays very juicy and is easier than baking or grilling it! Since I have found a new way that I love chicken I wanted to share it with you! You can eat it plain or use this in your favorite chicken recipe!

P.S. We've been making this in the Instant Pot lately! Try it!

Updated: 1/23/18 to include nutritional information and new pictures. :)

Not sure what to use your boiled chicken for? 

We've been using this method for a few of our most popular recipes! Try our Clean Eating Chicken Salad, Savory Chicken Casserole, and/or our Chicken Tortilla Casserole using boiled chicken. They are very simple meals to prepare and great for leftovers!

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How to Boil Chicken Breasts

Ingredients:

• Boneless Skinless Chicken Breasts
• Organic Chicken Broth
• Spices, your choice (We use sea salt, black pepper, and minced garlic)
• Vegetables, your choice (You can omit the vegetables - they are just for extra flavor)

Directions:

1. Place chicken in a large pot and cover with chicken broth and water (I usually do a mixture of both). Be sure to cover all chicken. Add your desired spices (I usually add 2 Tbsp minced garlic for 6 chicken breasts and just sprinkle sea salt and pepper) and vegetables (I've used carrots, celery, onions, etc...clean out your fridge!).
2. Bring to a boil over medium-high heat.
3. Once boiling, reduce heat to low and cover.
4. Allow chicken to cook until heated through (this usually takes 25-30 minutes for 6 chicken breasts and 8-15 minutes for 3 breasts, depending on the size). Always check the temperature with a meat thermometer.
5. Shred chicken and enjoy!

He and She Tip: We love making ours with just minced garlic, sea salt, and pepper.  Then each time we eat it we can season it however we want. It's even really good with mustard!

Below are the nutrition facts for boneless, skinless chicken breasts.