Eat-Clean Diet Menu

The Eat-Clean Diet focuses on eating healthy foods that occur in their natural state and are minimally processed. Those who follow the Eat-Clean Diet have lost weight and gained more energy, claims Tasco Reno, author of the book "The Eat-Clean Diet for Families and Kids."

Breakfast

Starting the day with a healthy breakfast will give you the energy to get you through the day. According to Food Insight, people who eat a healthy breakfast maintain a healthier weight than people who skip breakfast. Because the Eat-Clean Diet focuses on eating whole foods, breakfast foods such as oatmeal with fruit and nuts provide carbohydrates, a serving of fruit and protein. Whole-wheat pancakes, yogurt with granola and eggs are also healthy clean eating choices.

Lunch

Lunch should refuel your energy stores, not make you feel sleepy. Avoid lunch foods, such as pasta dishes with heavy cream sauces with high amounts of carbohydrates and little to no protein, which can make you feel sleepy. Sandwiches can be a healthy option if you use whole-wheat bread, lean protein, such as turkey breast and top them with romaine lettuce and other vegetables, such as red peppers and cucumbers. Replace the high-fat mayonnaise with mustard and skip the cheese for a low-fat sandwich.

Dinner

Eating a healthy dinner gives your body the nutrients to recover from the day. Dinner should include complex carbohydrates and lean protein. According to Reno, there are two forms of complex carbohydrates: starch, such as whole-wheat bread or baked potato, and fruits or vegetables. Lean protein includes beans, tofu, lean ground beef, turkey, chicken and fish. For a balanced meal, chose one lean protein, one starch and at least one vegetable.

Snacks

Snacks are often overly processed foods, but you can choose clean eating snacks. Have snacks between breakfast and lunch or after dinner to keep your blood sugar stabilized until the next meal. Snacks should contain a lean protein and a complex carbohydrate. Healthy snack ideas include grapes with 1 oz. of cheese, vegetables with hummus or a hard-boiled egg and a piece of fruit.