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.

 

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