It’s now time to Eat Clean and Get Lean with Dean, both diet and exercise goes hand in hand like a marriage. Here are a few healthy tips ideas to help you on your Clean and Lean Journey.
Step 1 – Clear out the junk.
That’s right people time to empty your fridge, freezer and cupboards, time to get rid of the processed ready meals, refined sugars, fizzy drinks, snacks and booze :-O. This helps you to avoid temptations that can otherwise contribute high stores of body fat. This will take some time getting use to at first but it will be worth it in the end.
Step 2 – Food’s to buy
Next step is food shopping, here is a list of food that I would normal buy when going shopping, I’m not a lover of seafood or fish but have included a few examples you can have. It depends if you do daily food shopping or bulk food shopping. These foods are high in fibre and nutritionally packed with essential fatty acids, antioxidants, vitamins and minerals, there are many more you can have
| Fruit | Vegetables | Proteins | Carbohydrates | Snacks | Extras |
| Blueberries Raspberries Strawberries Pineapple Apples Grapefruit Lemons Banana Melon |
Broccoli Kale Cauliflower Asparagus Peppers Spinach Cabbage Lettuce Onions Garlic Baby leaf salad Cucumber Baby tomatoes Celery Avocado Pak Choi Pal Choi Courgette Aubergine Mange tout Baby corn |
Extra lean mince Grass Fed Steak Turkey breast Chicken breast Tuna Steak Cod Haddock Salmon Mackerel Eggs Quorn Tofu |
Baby new potatoes Sweet potatoes Jasmine Rice Basmati Rice Quinoa Porridge oats |
Cottage cheese Total Greek yogurt Cashew nuts Walnuts Almonds Hummus Dark chocolate 90% Rice cakes |
Extra virgin olive oil Lucy Bee Coconut oil Balsamic vinegar Chilli Cinnamon Basil Coriander Peri Peri Cajun Jerk Flax seed Green Tea Whey Protein Powder (Optional) |
Step 3 – Meal Prep
“Urgh, effort!” I hear you say but it will be worth it in the long run. Make sure you set yourself 10 – 20 minutes or more depending on what you are making aside to meal prep. Some people prep for a whole week on the weekend or just the night before for the next day. Key importance make sure you set yourself some time to do this as this will help you to achieve your body goals.
Don’t forget to buy loads of tupperware boxes.
Step 4 – Drink Clean to Get Lean
Yes, it is very cold outside at the moment and a lot of people are put off drinking cold drinks but a lot of people underestimate the importance of hydration when it comes to fat loss, but drinking plenty of water really is one of the easiest steps you can take for a healthier body and mind. But it’s surprising how many people still allow themselves to get dehydrated.
Some of the key benefits of drinking water include:
- healthier skin
- healthier teeth and bones
- healthier joints
- improved digestion
- reduces fatigue
- increased fat metabolism
Carry a water bottle or have one nearby at all times to remind you to stay hydrated. Aim to drink 2 -4 litres per day this all depends on your body type, how activity you are and the weather.
Step 5 – Breakfast
Try to eat breakfast as this is important as this sets you for the day. Ditch the toast and cereal and start your day off with some protein and healthy fats, be creative. If you’re training in the morning, make sure you refuel with carbs afterwards.
Enjoy 😀
Get Lean with Dean