Clean Eating Dinner Recipes Index - My Natural Family (2024)

FAQs

Are eggs clean eating? ›

But it's pretty easy to get the recommended daily 0.8 grams of protein per kilogram of body weight—approximately 56 g daily for men and 46 g daily for women—even on a vegetarian or vegan diet. Eggs, dairy, beans and nuts are all suitable protein sources for a clean, vegetarian diet.

The more veggies — and the greater the variety — the better. Potatoes and French fries don't count. Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice).

For those who can tolerate dairy, cheeses can be a healthy and nutritious source of proteins and healthy fats if consumed in moderation. Cheese is allowed in the clean eating meal plan, but with an asterisk. Processed cheese slices or other packaged foods that contain cheese should be avoided.

Cottage Cheese – Technically, it's not clean. *gasp!* (Read the ingredient list). However, for many clean eaters, it is often included in day to day menus because it is such a fantastic source of low fat, non-meat protein.

While it's true that some brands of peanut butter have higher amounts of sugar or sodium, peanut butter is generally still a safe and healthy option when consumed in moderation.

UNREFINED GRAINS AND LEGUMES

Must be 100% whole wheat or whole grains. Examples of whole, unrefined grains include brown rice, wild rice, quinoa, oatmeal, and popcorn. Always look for whole wheat flour. Whole wheat flour is different than wheat flour, so make sure the word "whole" is listed.

Eating cleaner means limiting processed foods like bologna, salami, pepperoni and hot dogs. These—and other processed meat products—are usually high in sodium and may contain artificial colors as well as preservatives. Choosing environmentally sustainable protein when possible can help you with clean eating, too.

As a processed meat, bacon is not what most experts would consider a health food. In fact, the World Health Organization (WHO) declared bacon and other processed meats class one carcinogens, a category of substances known to cause cancer that also includes cigarettes and asbestos.

When it's air-popped and lightly seasoned, popcorn is an efficiently healthy snack. That's because it is a whole grain, and high-fiber whole grains have been linked to a lower risk of heart disease, diabetes, some cancers and other health problems.

When eaten in moderation, pasta can be part of a healthy diet. Whole-grain pasta may be a better choice for many, as it is lower in calories and carbs but higher in fiber and nutrients.

Are potatoes clean eating? ›

​ According to health experts, potatoes are healthy and nutritious. They contain beneficial nutrients including fiber, potassium, iron, vitamin C and vitamin B6. The reason why people think they are unhealthy is because the way they're prepared is often not healthy.

Almond milk is one of the most popular plant-based milks because it has a light and creamy taste. There are many clean options available, including some that are high in calcium content! You can get many beneficial vitamins and minerals from almond milk.

Butter is avoided by some clean eaters, but not by others, while most who eat it suggest it should be organic and grass-fed – attributes that don't change the fact it is high in saturated fat. There is similar inconsistency over sugar.

Although eggs don't contain fibre (which we know is good for the gut as our microbes love it), they can contain small levels of omega 3 which can increase the bacterial diversity within our gut.

Commercially sold eggs in America go through a washing and sanitizing process that clears contaminants, but also removes the natural protections that eggs have against bacteria.

In general, eggs are a healthy, nutrient-rich food. For most people, eating eggs does not increase cholesterol levels much. Even when they do, they often increase HDL (good) cholesterol and modify the shape and size of LDL (bad) cholesterol in a way that reduces disease risk.

Eggs in a lot of processed food such as mayonnaise are likely to be from caged birds, so look out for products that state the use of free-range eggs on the label. If you want to be really ethical, get your own hens and eat the eggs. Rescued battery chickens are increasingly popular.