Clean Eating Cookbook Chapter 2 Part 1

Based on 100% daily
Based on 100% daily

Chapter 2 in the Clean Eating Cookbook describes what you should be eating daily, as well as examples of each category.

The breakdown looks like this:

  • Complex Carbohydrates – 55% [35% non-starchy carbs and 20% starchy carbs]
  • Lean Proteins – 27%
  • Healthy Fats – 18%

For your complex carbohydrates try to eat 6 to 10 servings per Day. This seemed like a huge number to me when I first read it. But if you follow the recommended amount of meals from chapter 1 (small meals every two-three hours) then eating 6 to 10 servings of carbs a day makes more sense.

Some examples of Non-Starchy Complex-Carbs (page 12) are:

  • Apples, Artichokes, Asparagus
  • Beet Greens, Berries, Broccoli, Brussels sprouts
  • Cabbage, Cauliflower, Celery, Cucumbers
  • Eggplant, Green Beans, Kale, Onions
  • Spinach, Swiss chard, Tomatoes, Watercress, Zucchini

Some Examples of Starchy Complex Carbohydrates are:

  • Bananas, Beans, Brown rice, Buckwheat, Bulgur
  • Carrots, Chickpeas, Lentils, Millet
  • Oats, Potatoes, Quinoa, Radishes, Split peas
  • Sweet potatoes, Wheat germ, Yams

When it comes to Lean Proteins, chapter 2 recommends five to six servings per day. Eating/consuming five to six servings of proteins a day seemed much easier to accomplish than the carbs. Here are a few examples of Lean Proteins:

  • Almond milk, Beef, Bison/buffalo, Cottage cheese, low-fat
  • Eggs, Fish, fresh or low-sodium, water packed canned
  • Kefir, Nut butters, Nuts (unsalted), Pork tenderloin
  • Poultry, Rice milk, Seeds (hemp, sesame, sunflower, flax, pumpkin)
  • Soy milk, Tempeh, Tofu, Yogurt, non-fat

Healthy or Good fats (monounsaturated fats and polyunsaturated fats) are recommended at two to three servings per day. These good fats include:

  • Avocados, Cold-water fish, flaxseed, Hazelnut oil, Nut butters
  • Nuts, Olive oil, Pumpkin seed oil, Safflower oil, Sunflower seeds

So needless to say, these are just examples. There are many more options for these categories, but at least these examples gives you an idea of where to start.



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

Powered by

Up ↑

Commonplace Book Blog

Creative Nonfiction, Writing, and the Pleasures of Reading

Nomad Advocate

Adventurer. Hiker. Advocate.

This Tiny Blue House

living better, spending less

And God Walk In...

The Ridings' Adoption Journey

Blookup Blog

Turn and print all your digital contents, blogs and social networks into amazing real paper books on

Tangible Triumph

Motivation, Inspiration, Life

Alexis Chateau

Activist. Writer. Explorer.

Logical Quotes

Logical and Inspirational quotes


Simple and natural living

Mrs. Twinkle

My Wonderful Little World

Leen Cuisine

Cracking eggs one carton at a time.

Recipe in a Bottle

Connecting to Friends, Old and New, Through Recipes, Gardens, and Dinner Parties


travel and adventure

Mio's hot food

food, healthy, delicious, fast, cheap, spicy, hot, kitchen, chicken, pork, fish


World through my lens

Kezia Lubanszky

Writer, Editor, Bridget Jones Enthusiast

Natalie Breuer

Natalie. Writer. Photographer. Etc.

%d bloggers like this: