Clean Eating…What does it mean?



To go on a diet is too restrictive for me. If I have total control over what I put in my mouth then it works better for me personally. To eat clean is a lifestyle change. A lot of people don’t understand what it means to eat clean. Eating clean may mean something different to each person but to me it means avoiding anything in the interior of the grocery store. Now days the only thing I buy in a can are tomatoes and rotel for when I make a soup or a sauce. Your fruits, vegetables, meats, and seafood all lie on the exterior of the store. Shop the exterior!!!

Meal prep is hard work and it is time consuming but it can make things so much easier if you have good food on hand. On Sundays I usually prep my meals for the next few days. Hopefully, the food will last me till Wednesday and I can do something different at that point. On Sundays I usually make a breakfast casserole (no bread involved), a couple side dishes, and something on the grill. I know it is a lot but I like to have breakfast food on hand and fruit to go with it, lunch to take to work, and I usually take something to eat before I go workout after work. I may or may not eat when I get home depending on what I ate before my workout.

I took pictures of what I made this past Sunday so you can see the ingredients that go into making clean food. I like to stick to these ingredients because I don’t feel bloated or tired. I try not to consume any carbs at all unless they are good carbs. Carbs are broken down into two types which is whole and refined.


  • Vegetables
  • Whole fruits
  • Legumes
  • Potatoes
  • Whole grains (pure oats, quino, brown rice)


  • Sugary beverages
  • Juices
  • Pastries
  • White bread, pasta, rice etc. 

Most refined carbs are associated with health problems such as obsesity and diabetes. I hear a lot of people say “Well the food doesn’t taste as good.” Well have you ever heard the saying :

“What doesn’t kill  You makes you stronger”? You have to do some work. You have to put in the research. I am a dipping person. I love to dip my food. Well guess what I dip it in? I make my own guacamole. And if you don’t want to make it then buy it premade. I also whisk together some garlic powder, pure honey, salt, pepper, and spicy mustard tobasco flavored . Heat it and its great on chicken.

My husband and I are big sweet eaters. Every night after dinner, and I mean every night after dinner we look at each other and are like what’s for dessert. Now days it is grapes and strawberries. That is where we get our sugar fix. It is about what is best for your appetite and what works for your body. Make your food work for you. Good food. Clean food. Don’t be lazy. Put in the time and feel great after you eat!

Just switching out little things like your ingredients to make sauces, marinades, and “fixings” as I call it. As seen below in the photograph I have switched brands to Tessamae and Bragg.

And Both very helpful sites when you are trying to figure out what to buy. We use Tessemae products such as their ketchup, salad dressings, and their marinades. The Liquid aminos and Organic Apple Cider Vinegar are two of the Bragg products we use. The liquid aminos can be used in place of soy sauce or Worchester sauce.

Great for marinades, dressings, sauces, etc. The organic apple cider vinegar can be used for the same. I use a little in my broccoli slaw. I make broccoli slaw weekly to go with my meats and vegetables. It is packaged in the bagged lettuce section.

The liquid aminos has no chemicals, no artificial coloring, no alcohol, no preservatives, no gluten, and no GMOS’s. Tessemaes ketchup and other products are gluten free, no sugar added, dairy free and vegan!

Both websites  are full of recipes that are delicious and oh so healthy! As pictured below I love this Primal Mayo made with avocado oil. So good and I use it as a substitute for mayo or slaw dressings in my slaws.

Whole Food Products

My go to for breakfast is my breakfast casserole.


-Peppers (red and green)



-Ground sausage not pre packaged

-10 organic cage free eggs

I sauté’ my vegetables and let them cook down. In another pan or after you cook the vegetables I brown my sausage and drain. You can do ground turkey, or grass fed beef. I have found that the pre packaged ground sausage does not smell up the house and it does not give us heart burn like some sausages do. You can find it already ground in the meat section or ask the butcher. I spray my pan, put the sausage on the bottom, layer vegetabes, then whisk your eggs and pour on top. You could easily add half a pack more sausage but that is a personal preference. I add some spices. Jalapeno powder, garlic powder, crushed red pepper flakes, celtic salt, and fresh ground pepper.  I have a friend that does spinach, and zucchini in her casserole instead of mushrooms so it can be altered to your preference. Bake at 35o degrees for 30 to 35 minutes. I like to stick a knife in the middle of mine and if it comes back clean it is done. I also cut up about three sweet potatoes and cube them. I put them in a large zip lock and shake them well with Lucini Olive oil. Line your baking sheet with aluminum foil and spread out the potatoes. I put some cinnamon and nutmeg on mine or you can do a chile lime seasoning if you are eating them for dinner. Trader Joe’s makes a great chile lime seasoning already mixed up. Again what kind of flavor do you want? Bake for about 40 minutes depending how crispy you want them to be.


Breakfast Casserole Before


Breakfast Casserole After

Potatoes before:

Sweet Potatoes Before

Potatoes After:

Sweet Potatoes After

You can also slice sweet potatoes very thin and put them in the bottom of your casserole to create a crust if you want to put something else in your casserole. I have done this many a time. I hope that you find these recipes helpful and that you will make some lifestyle changes to help you live longer and be heart healthy!




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