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Tuesday, January 24, 2012

Our Daily Food :: Scott and Whitney

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One of the questions we get asked the most is what do you eat?  We basically eat the same things each day with a little bit of variation.  Below is what we eat during the week. On the weekend we try to introduce new things such as bison and fish.

We prepare all of our food for the work week on Sunday (boiled eggs, homemade protein bars, chili, chicken muffins, black beans, brown rice, salsa chicken, veggies, etc).  We eat every 2-3 hours and most meals contain protein and complex carbohydrates.  Preparation is the most important thing when it comes to eating clean.  We also weigh and measure everything we eat.

UPDATE:  We eat this way because we love it.  This is what works for us.  If you read "Our Story" you will notice that we both work full time.  We are usually gone from 7 AM - 8 PM. So instead of making excuses & grabbing fast food each day we prepare in advance because we literally have no time to cook dinner each night.  Some seem to be missing the point.  There are A LOT of options when it comes to clean eating.  The goal is to pair a lean protein with a complex carbohydrate.  Which one you eat is your choice.  These meals are actually a little out-dated for us & we will be posting updated ones soon.  You can tell by our recipe page on this blog that we actually have a lot of variety in our food.

He works in an office all day which makes it easy for him to eat all of his meals on time.

His meals usually look like this (he also has one serving of healthy fat per day):

Meal 1 (7 AM)
             -      Whole Eggs (Organic, Free Range)
-          Egg Whites
-          Steel Cut Oats
Meal 2 (10 AM)
-          Greek Yogurt with Oat Bran
-          Homemade Protein Bars (Jamie Eason’s Recipe)
-          Salt-Free Brown Rice Cake (Our favorite is Lundberg Eco-Farmed)
Meal 3 (1 PM)
-          Salsa Chicken
-          Brown Rice
-          Black Beans
-          Veggies
Meal 4 (3 PM)
-          Turkey/Chicken Meatloaf Muffins (Jamie Eason’s Recipe)
-          Brown Rice
-          Black Beans
-      Veggies
GYM (5:30 PM – 7 PM)
Meal 5 (6 PM) DURING WORKOUT
             -          MRM Protein Shake
             -      Apple
Meal 6 (8 PM) POST WORKOUT
            -          Salsa Chicken
            -      Veggies
Meal 7 (10 PM)
          -         Natural Casein Protein Shake with Flax Seed
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She is in a car for most of the day.  This means she can usually eat on time but must have food that is decent to eat cold.  She packs a cooler each day to ensure she is prepared for all of her meals.

Her meals look like this (she also has one serving of healthy fat per day):

Meal 1 (7 AM)
-          Egg Whites
-          Ezekiel Toast OR Steel Cut Oats with Berries
Meal 2 (10 AM)
-          Homemade Protein Bars (Jamie Eason’s Recipe) OR Greek Yogurt with Berries (as  long as no berries were eaten for breakfast)
Meal 3 (1 PM)
-          Salsa Chicken
-          Rice, Black Beans, Quinoa, Baked Sweet Potato “Fries” OR Couscous
-          Veggies
Meal 4 (4 PM)
-        Turkey/Chicken Meatloaf Muffins (Jamie Eason’s Recipe) OR 2 bars of Monster Meatloaf (Jamie Eason’s Recipe)
-          Veggies
GYM (5:30 PM – 7 PM)
Meal 5 (7:15 PM or as soon as she gets home from the gym)
-          3-Bean Turkey Chili (Jamie Eason’s Recipe) OR MRM Protein Shake with ½ a Banana
-          Veggies
Meal 6 (10 PM)
-          Egg Whites OR Natural Casein Protein Shake



** The photo above gives you a quick snapshot of her meals (not pictured are meals 5 & 6).

We eat like this because we spend time in the gym.  Even though it is clean food you can still overeat!

Remember, this is a lifestyle and not a diet.

Good luck with your journey and keep eating clean!

* Be sure to check out our Getting Started and Food Prep eBooks here.

- Scott & Whitney

115 comments:

  1. Thanks Whitney. This really helps! I am also doing the Jamie Eason Livefit program and I thank you for posting this!!!

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    1. No problem! I'm glad that it helped you! Let us know if you ever have any questions! Thanks for "stopping" by!

      Don't forget to follow us on facebook!

      http://www.facebook.com/HeandSheEatClean

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  2. Hey Whitney,
    So happy you have this posted... I started the Jamie Eason program this week. I just finished day 3, whoop, feel'n good. I love that you do all your cooking for the week on one day and then it's there and ready for the week. I am a stay at home mom and even though you would think that makes it easier for eating your meals on time, it really doesn't lol. I forget a lot because we are busy or I have to go pick up or drop off someone, so i'm really hoping that by following what you guys do and make everything on sun so it's ready to just grab and go if need be will help. I have a question though. I workout in the morning. I'm up at 530 and at the gym by 8 how would meals look then? Should I just do like a shake in the morning then have my 2nd meal be my breakfast? Then just finish the rest of the day off with 3rd being lunch 4th snack 5th dinner and 6th snack before bed? Thanks for any help you can give!

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    1. Hi Sarah! I LOVED Jamie's program! Sounds like you are off to a good start!

      My husband & I workout in the evening so I don't have any experience with this but from what I have read other people say they eat their normal breakfast (eggs & toast - or whatever clean protein & carb you choose) then they workout & then they have a protein shake after their workout. Or some people do a shake before & a shake after. I would just try different things at different times to see which one your body responds to the best! Always eat every 2-3 hours so you may actually go over "6" meals. Just play around with different things for the next few days & see what works. Sorry I couldn't be of more help since I workout at night! I'm NOT a morning person! ;-)

      Thank you for "stopping" by! Don't forget to follow us on Facebook!

      http://www.facebook.com/HeandSheEatClean

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  3. I am totally inspired by your story. I too cook all my food for the week on Sunday. It makes for a smooth week and guaranteed healthy eating. I was wondering though why you wouldn't have berries in your meal 2 if you already had them in meal 1. I don't know anything about Jamie Eason's meal plans (although I plan to check it out now), does it say not to have too much fruit?

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    1. Hi Stephanie!
      Whitney mentions that you do not want to have berries twice due to the sugar content in the berries. Although it is natural sugar, you can always have too much of a good thing! Try to keep your fruit/berry intake to one time per day and earlier than later (at least before 2pm) Hope that helps!
      Tiffany

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  4. I would roll over and die if I had to eat that every day for the rest of my life. Don't get me wrong--I'm all about living an active lifestyle and eating a healthy, organic, environmentally aware, balanced diet based on whole grains, lean proteins, light dairy, and tons & tons of fruits and veggies...but seriously? Boiled egg whites? Do you people even LIKE food?? This may come as a shock, but we're all going to die one day, whether you weigh 90 or 290 pounds. Why would you turn eating (one of the most pleasurable, meaningful parts of life) into such a regimented checklist? It just seems like a miserable way to live. I think it's telling that you don't see a whole lot of grandparents on eating plans like this...by that point in their lives, people have realized that there's more to life than the "hotter than thou" competition of dress sizes and bench pressing. More power to you, I guess, for setting a difficult goal and achieving it. Maybe the next goal might be a more meaningful way to contribute to society.

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    1. I think you are missing the point. Plan and prepare in advance. It really contributes to successful clean eating. I have actually enjoy food more since I started eating clean.

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    2. We appreciate your view point and your comment. Our lifestyle is not one that we are trying to push upon others but rather those that choose the same viewpoints to be an encouragement. The choices we make are not necessarily the only way to live a healthy lifestyle. We receive much joy and pleasure from our current lifestyle.

      Thank you for your comment and we hope that you continue your positive ways of eating a balanced diet and keep doing what works for you!

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    3. Thank you for your comment. I actually LOVE boiled egg whites. We eat the food that we love. We eat this way because we enjoy it & it will help us live long, healthy lives. Food is meant to be a source of nourishment for your body not necessarily for pleasure.

      I actually feel like this is a VERY meaningful way to contribute to society. Clean eating has helped a lot of people become healthier & change the way they think about food. Good luck to you. I'm going to keep helping others & changing lives.

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    4. We definitely understand your sentiment...it's not the first time we've heard those arguments.

      As a nation we face several challenges, but we believe health and wellness is at the forefront of those challenges. The typical American diet is filled with processed food and over consumption of sugar which leads to health problems like obesity, diabetes, coronary heart disease, stroke, cancer, hypertension, sleep apnea, reproductive issues, hormonal imbalances, dyslipidemia, ADHD and behavioral disorders in children, et cetera. These issues cost our nation over $200 billion per year in direct medical spending and result in other indirect costs like lost work time, reduced self-confidence and self-esteem, and other burdens to families battling these issues each and every day. To me, this blog is a great way to contribute to society and hopefully inspire and help others become more efficient at living a healthier lifestyle.

      We are not saying that everyone should follow our exact meal plan...we know most people may not have the time to eat every 2-3 hours, but the information is shared for those seeking it. How you found the blog and spent this much time commenting on our lifestyle is beyond me, but I guess that's your contribution to society. Maybe we should start a blog on our favorite TV shows or sports teams to make the world a better place to live in...

      Finally, we enjoy the food we eat, but we look at food as a means of sustenance, not of pleasure. We realize that taste is fleeting and that piece of cake only makes you feel good for about 10 seconds. Exercising self-control, keeping a focus on the longer term, and having the body composition that I'm proud of provide a much more lasting satisfaction than a sugary concoction does. Happiness is driven by desire and my desire is to be healthy and fit...it has nothing to do with being "hotter than thou", but it has to do with being focused on long-term goals and wise actions, not short-term satisfaction and fleeting desires.

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    5. I have heard so many times not to eat the same thing every day. But I also know what I like. lol If I could eat white rice, boiled eggs and some kind of meat everyday I would. So, personally I'm so glad to see your post and knowing I'm not alone.

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    6. Scott left out the fact that after eating like this for a while, when you eat that piece of cake, it doesn't even taste good anymore. I am nowhere near to eating clean, but I have cut quite a bit of processed junk out of my life, and that stuff tastes disgusting to me now if I dare to have a bite. Food should be enjoyed, but isn't it better to be in control of it instead of letting it control you?

      There are TONS of options for mixing it up with veggies, complex carbs, and protein. You just have to work at it and find the recipes that work for you if these don't float your boat. Really, it can be done; if cooking and food are so important to you, there are certainly recipes out there to suit your needs. But not everyone loves to cook or has the same taste buds as everyone else.

      And hey, leaving nasty comments about other peoples' fairly innocuous life choices (they're not trying to actively convert you or anything) REALLY contributes to society. Why don't you find something more productive to do with YOUR time instead of trolling? Just wondering, since you seem so concerned with contributing to society and all...

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    7. Thank you SO much for commenting! You are totally right! We appreciate it! :-)

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    8. Well said Scott. One more thing. I'm 56 and not worried about being "hot" just healthy. My focus now is to be healthy enough to play with my grandchildren (wish I had done more of that with my children). I love goodies but that indulgence is temporary. My family is my joy and being active together and having a lap for my grandchildren to sit on creates joy and memories that no food can touch. Also being an example of health and happiness will help them the rest of their lives and touch generations to come. Those are just my thoughts. :) Thanks for the inspiration.

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  5. People throw rocks at things that glitter.

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  6. I would like to know what you could replace the eggs with? I do not eat eggs and would like to start my husband and myself on something like this.
    Thank you
    Ashley

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    1. Ashley - the egg whites are simply a lean protein source. You could choose a multitude of items including a lean meat like chicken, ground turkey breast or fish. Additionally, you can substitute greek yogurt if you would like.

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  7. Can you tell me quantities of some items above? Veggies, couscous, chili, quinoa that you eat? Thanks so much!!!

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    1. Hello - We are working on meal plans and shopping lists and hope to have these available to our readers soon! Please check back with us often!

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    2. Are portions/quantities somewhere?
      What are the macro break downs? percentages?
      Can I add flaxseed/chia to my oatmeal?

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  8. I have to agree with the other anonymous to some degree, I think a couple of points came across as attacks and slightly rude. I am a food person, I love everything about food from the shopping for, to the preparation and cooking, and of course the eating. I feel that the more options we make available to ourselves the better. Eating the same thing everyday 5 days out of the week would be hard for some, myself included. I know that this is about a lifestyle change and about easily making the best choices by cooking ahead and not having the stress of cooking everyday. I think when you post your final plan you should add in more protein options because let's be honest chicken is boring and flavorless. Pork loin is very lean and delicious and tofu, which is ZERO FAT, can absorb any flavor you cook with. The absolutely biggest point is whole foods, not the chain, foods in their natural state unadulterated unless it's something like yogurt. This bars any kind of junk food or sugary drinks and unfortunately alcohol. I think there should be specifics on different kind of vegetables because in the pictures all I see is broccoli, cauliflower, celery, and carrots. There is so much more to help spice things up in this category and you should try to balance out your diet to get as many nutrients as possible. I eat a similar way but I work out later and only have a protein shake afterwards to help with muscle development. I am usually home by 9 from the gym and I cook lunch and dinner on a daily basis because I like fresher food, more nutrients. This also allows me to pick what I want on a daily basis. If I want chicken with broccoli for lunch give me 15 minutes and it's ready. At the same time I cook dinner and let's say I want fish with asparagus and brown rice that takes about 10 minutes. I am 29 years old stand at 6 feet 1 inch, a thirty inch waist, and weigh 170. This lifestyle they talk about works but I would recommend more variety. Food is much to delicious to limit to only a handful of things everyday for 5 days.

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    1. I'm sorry that you feel that way. It's hard to please everyone. We work on this blog in the small amount of free time that we have. I am gone during the day from 7 AM - 8 PM. I really have no other choice than to eat the way I do. I literally do not have the time to cook every night.

      For some reason, I think it is hard for people to realize that we actually LIKE THE FOOD THAT WE EAT. Just because we do not eat fried or fatty foods does not mean that we do not like the food. I love everything that I eat. Chicken does not have to be boring & flavorless. The pictures above are actually a little out-dated. I will be posting pictures of our current meals soon.

      The point here is that you can pair any lean protein with complex carbohydrates. There are many, many options. The ones listed above are just the ones that we choose.

      We as a society need to realize that food is meant to be a source of nourishment for your body not necessarily for pleasure.

      We will be posting more on this soon. Thank you for taking the time to comment!

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    2. I would just like to comment on this one... I've struggled with my weight all my life. I started eating clean and have lost 62lbs since October. I work approx 60 hours a week so I speak from experience when I say this; I contribute much of my success to being able to grab an already prepared meal instead of trying to put something together when I'm hungry. I calculate my time away from home and grab enough to eat every 3 hours. I appreciate other points of view. However, this is a personal choice that works for me and my lifestyle.

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    3. I cannot help but comment on this as well, my husband and I work at least 60 hours a week (sometimes more) and if we didn't have a diet similar to yours (per-made & regimented) we would end up eating out or eating fast food constantly. We LOVE food and consider ourselves amateur chefs, and our time in the kitchen is bonding time for us. We just don't get to spend as much time there as we would like. I guess what I am saying is, good for you guys for nourishing your bodies in such a manner that works for you, and thank you for sharing your knowledge!

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    4. I just found you through Pinterest. I've been a fan of clean eating for several years, but I also find it difficult sometimes because I am a foodie and love variety. I only recently noticed that I wasn't including enough protein in my diet. I was eating carbs alone for snacks. Thank you so much for helping me by listing so many good protein sources. I definitely feel a lot better and haven't 'crashed' lately.

      I think it's wonderful that you found what works for you and so many other working people. I am at home with a 2 year-old, and I enjoy making plain yogurt (organic-whole) for him. I fed my older 2 a lot of sugar and junk without realizing it (kid's yogurts, lunchables, fast food). I'm thankful that we eat a lot of vegetables from the garden and farmer's market now. Keep encouraging others and don't be discouraged by those who disagree. I appreciate you sharing your success!

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    5. Thank you everyone for your comments!

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    6. I need to comment here as well -- I absolutely love plain chicken breast. Love it. Can't stand pork loin or tofu. So you know what? Your experience is not global, and neither is mine. If people are happy with the food they have chosen to eat, they will continue to eat it. If not, then they would need to adjust their own plan. Clearly this works for them because they like what they are eating.

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    7. Thank you for commenting! We appreciate it! :-)

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  9. Thank you so much for taking the time to write, give suggestions, encouragement and allowing us to peak into y'alls lives. My husband and I are making a few different recipes today and freezing the extra. This way we have a little variety and can sample more of the great recipes shared.

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    1. Teresa, you are welcome! We are excited to hear about your progress, so please remember to email us photos and/or progress updates if you would like. I hope you enjoy the recipes!

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  10. Good for you guys! I LOVE food and everything about it! This is why I struggle with weight! I think you guys are helping people. I would like to eat cleaner for sure. Maybe a different approach would work better for me I do need lots of different things or I get bored! I think the whole point is you have to find what works for you and it sounds like y'all have and that's great! Keep up the great work! Healthy eating is ALWAYS better! And I think being prepared is a good idea. Less chance you will grab something that's bad for you! Best of luck and I NEED to eat better! Thanks for sharing!

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    1. Thank you for visiting our site and for the kind words. We hope that you will try some of our recipes and find some new favorites!

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  11. I found this blog through pinterest. I love your ideas and really would like to start eating clean. I have made huge changes in my diet already, but I am looking for ways to maintain my weightloss. I have lost around 180 lbs and am frightened to death of regaining it.

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    1. Sounds like you are doing well! Don't doubt yourself and don't be scared. You will NOT gain the weight back because you DON'T WANT to! Just stick to eating well and don't beat yourself up if you have an off day. Get right back on the wagon and keep pressing forward!

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  12. After looking at practically everything on your blog, I'm so inspired! What you're doing is amazing! I have a ton of questions, but I do just want to say I can't wait until you post grocery lists or meal plans. What's Greek yogurt would you recommend? If you do happen to go out for some drinks, what do you get? Since I have started working overnights, I've gained 10 pounds and I'm trying really hard to get the motivation to even go to the gym and quit smoking. This blog, once again, is amazing. Thank you

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    1. Oh, and do you take any vitamins/supplements besides the whey protein?

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    2. Hi Tayrae! Thanks for commenting on our blog! We are so excited that you had a chance to look at everything and are inspired - that's great!

      For Greek Yogurt, I typically buy the 1% Fage - it has many active cultures and minimal added ingredients.

      For drinks, Vodka is your safest bet mixed with water or club and a lime. It's fewest in calories. Keep in mind though that when you drink it deters your body's ability to build muscle, so make sure you leave this to special occasions only.

      Personally, I do a multi-vitamin and whey protein. I know that Whitney and Scott take a few more supplements including BCAAs for energy and stamina.

      Hope this helps! Tiffany

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    3. Tayrae - we do take a few supplements, like BCAAs (as Tiffany mentioned) as well as fish oils, multivitamins, and CLA. I will take creatine when I'm trying to build lean mass. I will be doing a series on clean supplements, so make sure you subscribe via email or join Google Friend Connect.

      Thanks for visiting our page!

      Scott

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  13. Do you eat your vegetables plain or do you make up some sort of dip for them? I love fresh veggies but usually need a little something to go with them. Any ideas or recommendations? Most dips are so fattening.

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    1. Hi Kim! 95% of the time we eat our veggies with no dips - it's just personal preference. You can also try adding a little balsamic vinegar or sea salt (sparingly due to the sodium) for a little flavor.

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    2. You can actually use hummus as a "dip" to get your healthy fats in with your vegetables. Just make sure it's not loaded with "dirty" ingredients and make sure you're taking the calories into account for your daily totals if you're tracking your calories. I like Hannah Classic Hummus...we buy it at Costco.

      I also like to put some peanut or almond butter on celery, but, again, make sure you are using one serving at a time (two tablespoons).

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    3. Hummus is delicious on fresh veggies!! I get hummus that is garlic flavored. You will never miss the dips once you try this!

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    4. I make my own hummus, if you can - it's easy in the blender! Chick peas, lemon juice, fresh minced garlic, greeek yoghurt (or creme fraiche or natural plain fromage frais) and some salt for flavour (obv limit this!) It is yummy, healthy, and a lot cheaper than buying it.

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  14. I am hoping to do something like this. I am a bit daunted though as my toddler is so fussy and he eats what we eat. Also, I have to feed my family on such a tight budget - it makes me mad that stores make processed food so much cheaper and more accessible (it's no wonder the UK is fast catching up with the USA in the obesity stakes - we are now officially the "fattest" nation in Europe!!) I am 20 weeks pregnant with baby no. 2 and determined that this baby will eat better after weaning than my son. He eats a lot of fruit but not veggies and definitely nothing salad related! Obviously toddlers have different dietary needs due to all the growing. Would you recommend anything extra for pregnancy / breastfeeding? Also, I am in the UK so there are limits to what I can get in terms of supplements. x

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    1. Hi Rachel, I know it's been a while since your comment, but we have a post that you may want to check out!
      http://www.heandsheeatclean.com/2013/03/nutrition-in-pregnancy-dr-brewer-way.html

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  15. Hi guys! My hubby and I are planning on starting this plan on Sunday! I do have a question...we are both milk drinkers and always have a glass of milk with dinner, would continuing to do that go completely against this plan? Do you only recommend drinking water?

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    1. One glass of milk a day is fine...it's a good way to get calcium in. Just make sure it's no more than 2% milkfat.

      Always make sure you're drinking at least 3L (or about 12 cups) of water per day.

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  16. Whitney,

    If you have your MRM protein shake after your workout do you have the casein shake before you go to bed? Or do you eat the egg whites instead?

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    1. It just depends. I don't like to have 2 shakes back to back but sometimes it happens! :-)

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  17. I LOVE how you guys did this. I've been trying to find a plan like this for AGES. I do have a question though. I'm Gluten Intolerant and I've been having a hard time trying to find a plan like this that's gluten-free. Do you have any substitutes for any of this or know of a good gluten-free diet plan? I really want to be healthy and it's hard when you're limited.

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    1. Yumei,
      Please check out our recipes tab. It has denotations for recipes that are gluten-free or can be made gluten-free with a "GF". If you click on a recipe, you will be able to find the substitution product!

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  18. Do you know how long cooked quinoa lasts? thanks :)

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    1. Cooked quinoa typically lasts as long as cooked rice. Approximately 5 days in an airtight container in your refrigerator.

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  19. Can you freeze cooked quinoa???

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    1. Honestly, I have never tried. I would assume it would freeze much like rice - you may want to add a little water prior to reheating.

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  20. What if you hate veggies? I'll do raw carrots but that's about it when it comes to vegetables - unless corn and potatoes are included in this lifestyle :) I'd love to change my eating habits and you've all been so inspirational. But to me, good for you food is usually the not so good tasting stuff :(

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    1. If you swear off all veggies (other than carrots, corn and potatoes) it will be really hard to get the nutrients your body craves. I would highly recommend that you go to your local farmer's market and just try some of the different varieties of vegetables. Experiment with different ways to prepare them and perhaps some smoothies that you could add some vegetables too.

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    2. Ok. Thanks anyhow.

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  21. I just can't get enough of this blog! Love how you guys have recipes that keep it tasteful! I started eating clean and got so discoursed from eating plan chicken breasted and mixed veggys. I am so ready to start over useing your recipes. I believe I have read everything on your site and am more prepared to do it right now! And you guys look amazing too. My husband and I are both getting on board!!

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    1. That is so great to hear!! We love our readers too! Good luck - eating clean definitely doesn't mean that you have to eat bland, tasteless food. Let us know which recipes are your favorite!

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  22. I do apologize if you've already answered this, but what would be some good options for protein other than chicken? I love me some chicken & eggs, but my husband however can't stand eating those things every single day. Thanks! :)

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    1. Any lean protein works! You can do fish or turkey as well. Grass-fed lean ground beef is also an option, used occasionally!

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  23. My husband and I are also high school sweethearts and we have 3 boys. We are both a lot heavier than we were when we got married. We both are miserable, but I just can't get us both motivated to do something. When I am motivated he isn't and vice versa. I really like the concept of this lifestyle, I am just not sure where to start. I just know that we aren't healthy or happy with our bodies. Thanks for any advice you can give us.

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    1. Hi Meredith! We actually have some big projects/posts coming up soon that I think will REALLY help you! In the meantime, just start making small changes if you do not want to dive into it all at once. Start out by changing our breakfast over to a healthy one, then change you next meal when you are ready! Find something/someone that motivates you & focus on it. Focus on YOUR goals & what you want from YOUR life. :-)

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  24. My husband and I are very excited about starting to eat clean and lifting weights. We are going to do Jamie Eason's Live Fit. I have a question about the amount of food. It seems like a lot, especially the meat when we started weighing it out. Were you able to eat the same amounts when you first started or did you slowly get to these amounts after starting to lift weights?

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    1. It may take a while to adjust, but your metabolism will get a pretty quick boost and you'll get used to it pretty quickly. Your body will need the extra protein for repair when you start lifting weights, so make sure you get at least 1.0g per body weight per day. You'll start to notice other things too like healthier skin, hair, teeth, stronger immune system, etc.

      Who knew protein was a remedy for so many things?

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  25. I am looking forward to seeing what your grocery list/budget looks like. I'm very overweight and Drs (nor tests) can tell me why. Even after looking at a 2 month food diary. So I have given up on Drs all together and looking to find something for myself. I know I have messed my metabolism up by only eating dinner for 10 years of my life, and the nutritionist has said I need to eat more - small meals etc. I am pleased to say that I am up to 3 meals a day like normal people - but my metabolism hasn't changed at all. So I have been thinking about Nutrisystem, etc. Someone mentioned trying a "clean diet" instead of nutrisystem and google brough tme here.

    Unfortunately, we're a family of 4 so I have to find something that can fit into our family budget (my having a special diet and the family's groceries etc) Before anyone comments and says it: I know this is a lifestyle change, that I am going to make for MYSELF. I'm not forcing that upon everyone else in my house, they are all old enough they should make that decision for themselves. Just wanting to say that, since I saw some pretty rude comments earlier.

    Anyway, I just wanted to say THANKS. I am happy to have found your blog. I have already found tons of useful info. Looking forward to your shopping lists etc.

    Thanks again.

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    1. Thank you for taking the time to comment! I also agree that you should try a clean diet. It seems like you have been getting some pretty good advice. Try eating every 2-3 hours, pairing a lean protein with a complex carbohydrate. It will do amazing things for your metabolism!

      Start changing you life NOW & I bet your family will follow your example! Let us know if you ever have any questions & GOOD LUCK!

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  26. I found you all through Pinterest about a week ago and am so glad that I did! I've wanted to eat clean for quite some time, but felt so overwhelmed trying to figure it all out. This site makes it so simple and has amazing resources and tips. Thank you, thank you, thank you! I threw out all of the processed "yucky" foods in our house today and replaced them with clean, organic foods ... can't wait to get started! =)

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    1. AWESOME! Comments like this put a HUGE smile on my face! I did the exact same thing - threw away all the junk! Thank you for taking the time to comment & we hope you will check back often! We have a lot of big projects/posts coming soon! :-)

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  27. How much should I (female) and my boyfriend be eating of something like the salsa chicken? Should it be 3-5oz for me and more for him? Thank you for you help!

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    1. Yes, 3-5oz would be perfect. I usually eat around 6-8 just depending on what my intake of other macronutrients would be for the day. For example, if I'm restricting carbs, I'll eat more protein to make up for the loss of calories. When I work carbs back into my diet, I'll eat around 6oz.

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  28. How Many calories do you consume in a day? I am a 33 y/o female 5'2 weigh 120, workout daily. I am not sure my calories are accurate for me though. For the most part I eat pretty clean (going to get re-focused and start ALL the time) Just interested to know your intake.

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    1. A big part of it would be how intense your workouts are, but I would say that if you're trying to maintain then you'd need around 2,200 calories per day. If you're trying to lean out then you'd need around 1,700 or so. If you're at a 500 calorie deficit to your maintenance of 2,200 per day then you'd expect to lose about a pound per week. Whitney's calories are a bit higher since she's 5'8", but she was right around 1,700 when trying to lean out. Also, check your macro allocation...you should be spread pretty evenly between calories from fat, carbs, and protein...probably around 30/30/40. Hope this helps!

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    2. Thanks for this response. Was just checking you all out again, and realized I never got back to thank you for taking the time to write me back. :-) Keep up all the good work. Whitney you look AWESOME!

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  29. My question is for Whitney. My husband drives all day for work and when trying to eat heathlier, he finds it difficult because he has no way to warm up food and we have to find more 'cold' options. Are you able to warm up food or are you mostly eating everything cold? What are other options for clean cold foods that won't go bad with the sun in the car all day?

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    1. I just saw this comment! Sorry Marci! I am back in an office now but when I was in my car all day I would just pack a big cooler with Turkey Muffins, Boiled Eggs & Homemade protein bars! All of those items were fine during the day & pretty good cold! I hope this helps!

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  30. I was wondering what the serving size of Rice, Black Beans, Quinoa, Baked Sweet Potato “Fries” OR Couscous you have for Meal 3 (1 PM) and what serving size your husband has for meal 3 & 4. I've always been in decent shape (128 lbs, 5'4") and wear size 28 jean but I've never really been satisfied with my body. I really want to become leaner. Currently, I'm pregnant and am trying to keep the weight gain at a healthy level. I want to start incorporating eating clean now so after the baby comes I'm already in the routine and can get back in shape and even better shape than I ever was before the baby. My husband is also healthy but wants to tone up and lose some weight. He has a degree in exercise science but I think we both are just not organized enough to eat clean. I want to change that.

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    1. Hello, it depends on the item! I would try to determine your caloric needs, as well as your carbs and then go from there.

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  31. I just started reading your blog and it is great. Thank you for taking the time out of your day to help educate others on clean eating. I have always had a guilt ridden relationship with food. Since I was 13 I have been yo yo dieting with "diet foods." I started eating clean about a year ago (progressively getting cleaner and cleaner.) It has changed my life. I don't feel deprived or guilty. It has made eating more pleasurable because I know that what I am eating is keeping me healthy and fit. I love being able to actually taste the sweetness of a strawberry or the creaminess of an avocado. After reading some negative comments on here, I can definitely relate to people not being supportive. I see that as their own insecurity. I am still having trouble turning down other people's food (I don't want them to think I am being rude), but always bring snacks and try to control myself. Your articles on that subject as helped. Clean eating truly is the key to being healthy and fit.

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    1. Thank you Samantha! You are so right about eating clean being the key to being healthy and fit! Keep up the hard work! :-)

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  32. I fell off the clean eating wagon but Im getting back on. I love the way I feel when I eat clean. Thanks for posting this! I do have one question, do you have dairy in your diet? Is that even considered clean?

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    1. The dairy I eat is usually in the form of protein powder, green yogurt, or cottage cheese! Those are usually my "back up" food if I do not have anything else! I hope this helps! Get back on the wagon!!!! ;-)

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  33. Hi! I love your site, thank you for taking the time to put all of this together! I was wondering what brand of Greek Yogurt you guys eat? I noticed that you prefer organic, free-range eggs... do you eat organic Greek yogurt, too, or just something regular? Thanks!

    -L

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    1. Hi! We usually just purchase the Kirkland (Costco) brand. It is just the regular Greek Yogurt (not flavored). I will sometimes add a little protein powder & berries or vanilla & walnuts to mine! Pay attention to the sugar content if you buy the flavored kind! I hope this helps!

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  34. OMG! I have to admit, I didn't read all the replies. I have a life and need to get to work. However, I'd really like to let you both know---you will never please everyone. It is great that you share your ideas for others to build on. Thank you for what you do to encourage those looking for ideas. As for the others, please don't let their negativity impact your actions or weigh you down. It's a shame that those who scream "TOLERANCE" are the most intolerant and rude.
    Shake it off and give it no more thought. Those you are helping with your ideas are treasures you can feel good about.

    ReplyDelete
    Replies
    1. Thank you so much for leaving this comment! We didn't let them get us down! :-) Thanks again!

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  35. I have a question for you. I am just now trying to eat clean but my problem is I do not like veggies. I know they are so healthy for you but not sure how to be better about eating them. Any advice?

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    1. Hi Chantel! I would try to eat as many veggies as possible, try different kinds. My favorites are cauliflower, squash, and celery. You can eat them raw, steam or saute them.

      However, sometimes I have a hard time getting all my veggies in as well so I will mix Complete Greens in with my protein shakes. This might be something for you to try. I will include the link below but it may not work so email us at thegang@heandsheeatclean.com if you can't get it to work!

      http://www.shop.com/eatclean/559052129-p+260.xhtml?vid=243382

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  36. Hi there,
    I know everyone has busy lives. I have honestly been trying to eat cleaner for the past few months and have been finding it difficult because my job requires me to be in one place (no breaks) for sometimes up to eight hours at a time. Any suggestions on meals in time crunches like that? Thanks! Keep up the great work!

    ReplyDelete
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    1. You do have a more difficult situation but there are solutions! You could try a protein shake but if that isn't possible eat a Quest Protein Bar because it is quick and easy! You can purchase the Quest Protein Bars under our "Partners & Discounts" page! Also, keep almonds and a piece of fruit on you just in case!

      I hope this helps! Good luck! :-)

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  37. I lost 79 pounds by eating clean years ago. Now after 2 kids, full-time school, and eating whatever I want-I find myself needing to loose 50 pounds. I've just started to change what I eat gradually, and the kids are eating some veggies I never thought they would. I ate mini-meals and 6 times per day when I was healthier, and tons of veggies(maybe a couple of pounds a day)! I did get some comments about the food I ate, especially soups or stir-fry based on broth and greens. I ate ground turkey frequently and also replaced meat with beans. I have ate what I've wanted this past few years and ended up obese with high b/p, high cholesterol, and diabetes. The one thing I'm looking forward to besides looking fit is FEELING GOOD! I miss feeling energized and having that pep in my step. I actually feel sick now! Thanks for opening up your lives here. It's inspiring!

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  38. I just have a question. Why does it say up there that Greek yogurt can be eaten with berries, as long as no berries were eaten in the morning? Is it bad to have berries more than once a day?

    ReplyDelete
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    1. It's because of the sugar content. When you are leaning out, especially for a shoot, you want to really watch your sugar intake.

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  39. Hi Whitney! Has your meal plan been updated at all since last year or are you still following this one? I'm looking for ideas. Thanks!

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    Replies
    1. Hi Hope! Meal plans are constantly evolving! Let us know what you are looking for and maybe we can help!

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  40. Hey there!
    Sorry if you've answered this before, but do you eat brown rice and black beans with your meal or is it one or the other? Thanks!

    ReplyDelete
  41. Hello!!!

    I have just recently found your blog and I love it! I am just wondering if you happen to know of any great food options for vegatarians :/ I notice in alot of clean eating sites that meat is a huge part of the diet (no judgement here - I am a firm believer of you do what works for you ;) My husband and I are just trying to supplement and still eat as clean as possible! HELP! What are your thoughts on TVP (textured vegetable protein) as a substitution?? Thank you for your time and energy . . Heathyr

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    1. Hi Heather! There are some great options! Have you tried Tosca Reno's Eat Clean Vegetarian book? It's available on Amazon: http://amzn.to/12wiGq5

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  42. do you just use a microwave to heat your pre prepaired food up at work? thanks

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  43. Hello, I've noticed that you have a list of all the food that you eat weakly, but what are the portion sizes for each day/meal?? Thank you!!! :)

    Courtney

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    1. Hi Courtney! Portion sizes vary day to day and week to week depending on caloric needs for that particular time. I know that's sort of vague, but I hope it helps!

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  44. Hello, I LOVE all the planning. I actually enjoy cooking and eating this way as well, it is one less thing to worry about during the week. I have been doing the live fit program as well and love all the recipes. I just started phase 3 and carb cycling. I hadn't been having the evening egg whites or anything before bed but am finding it hard to get all the protein in. Why do you choose to eat before bed? Just trying to figure it all out:) Thanks for your help

    ReplyDelete
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    1. It helps keep you fuller, longer and also keeps your metabolism up while you sleep.

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  45. Hey I love your article! but I have a question?....If your body does not respond well to complex carbs can you replace them with healthy fats like for example.)
    I am trying to build a little muscle while maintaining a healthy physique this is my meal plan

    (Meal 1)
    1/2 cup oats dry
    1-1/2 cup egg whites
    1 tsp flax oil
    (Meal 2)
    4oz chicken breast
    5 asparagus spears
    Macro greens vegetable supplement 1 TBSP
    1 bag all natural almonds
    (Meal 3)
    5oz chicken breast
    2 cups broccoli
    1 bag all natural almonds
    (Meal 4- PreWorkout)
    1 Tilapia filet
    3/4 cup Brown rice- or 1 medium sweet potato
    (Meal 5-Immediately after workout)
    1 scoop 100% all natural whey protein
    (Meal 6- 1 hour later)
    5oz chicken breast
    2 cups broccoli
    (Meal 7- before bed)
    1 scoop casein protein

    (Supplements)
    Breakfast
    -calcium
    -fish oil
    -multivitamin
    -Green tea extract
    Peworkout
    -Fishoil


    postworkout
    -BCAA'S
    -Glutamine


    Before bed
    -Fishoil

    ReplyDelete
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    1. You want to make sure you don't overdo it on the fats, as your body derives its energy the fastest from carbs. Experiment with different complex carb sources - you may find some are better tolerated than others.

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  46. Hi I just stumbled across your site today. I read most of the comments and don't think this has been answered yet. I am new to the nutrition thing but have experience in working out. I plan on starting Jamie Eason's 12 week fat loss program to lose 12-15lbs and build muscle. I have searched bodybuilding.com for a proper nutrition plan and find myself confused. I hear of macro and micro nutrients, how im supposed to eat a 40/40/20 diet plus take all of these supplements and such and such time...its overwhelming. So I'm attempting to put together my own meal plan but am LOST when it comes to measuring protein, carbs and fat along with supplements. Do you have or know of any article that explain all of this and can help me build my nutrition plan according to my needs? I have bought the bundle for the Live Fit program so I have multi vitamins, BCAAs, protein powder and CLA along with a fat burner.

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  47. The stuffed karela recipe seems to be very interesting, i would definitely want to give it a try, although im a bit skeptical about using the karela scrappings in the filling, as I feel they are more bitter than the actual whole karela..not sure though.This is very useful information regarding herbs for diabetes.Thanks for sharing such information
    bitter melon diabetes

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  48. How many ounces of chicken salsa are you eating at a meal?

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  49. I workout during the lunch hour (1pm-2:30pm), would you suggest that I switch up "her" Meal 4 and "her" Meal 5 food plans? Thanks

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  50. Great information. I love all the posts, I really enjoyed, I would like more information about this, because it is very nice, Thanks for sharing. I like the site best........diets that work fast

    ReplyDelete

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