First of all, mindset is everything. If you spend your time worrying about what you can’t eat or limiting yourself to plain tilapia and asparagus, of course, you’re going to be bored. However, it can be hard to strike a balance between how to eat clean all of the time and not getting stuck in a food rut.
😊But, you know we have good news…
You don’t have to eat the same thing every day to accomplish your nutrition goals. In fact, variety is essential when you eat a clean, balanced diet. If you’ve been eating clean for a while, adding variety and giving yourself options can make you excited for fueling your body properly. In addition to putting you in the mindset of, “Oh what can I eat today” rather than, “oh, that again”.
👩🏫Here are some practical ways to mix up your meals and still eat a clean diet
☝First: PICK YOUR PROTEIN
Every eat clean meal starts with a protein. There are tons of great options for lean protein that will help you build muscle and burn body fat.
- Grilled chicken
- Ground turkey
- Lean Turkey breast
- Egg whites
The combinations are endless! You can literally have a different meal 4 times a day for a month without ever repeating recipes!
✌Second: VARY YOUR VEGGIES
Who wants soggy 2-day-old asparagus every day? Learn to love incorporating fresh seasonal options into your meal prep. Some go-to favorite veggies are zucchini, squash, broccolini and Brussel sprouts. To really bring out the flavor of any veggie, place veggies on cookie sheet, season to taste and roast at 350 degrees Fahrenheit for 45-50 minutes.
🔵You can also get creative & eat clean by adding veggies to unexpected dishes.
Toss some spinach🍃 into your smoothie or add some kale to your egg whites!
🟢TIP: I cook my veggies fresh each morning with my breakfast or before dinner. It feels more “normal” than microwaving Tupperware for every meal. Plus, your veggies will have a better texture and taste amazing.
🤟Third: SPICE UP YOUR SPICES
I’ll admit, It took me several years of consistent meal prepping to learn how to add some flavor variety. Choosing different seasonings and spices takes a little extra creativity and experimentation during your Sunday meal prep session, but it’s totally worth it!
Ultimately, giving yourself options is the best way to keep meal prep from becoming boring.
Sometimes I will make large batches of plain chicken or ground turkey so I can choose my sauce on a whim. If I’m craving Mexican food, I’ll add some salsa and make a turkey taco salad. Other times, I’ll just toss chicken with some BBQ sauce and throw on a whole wheat wrap.
Do you need a last-minute dinner for friends and still be able to eat clean? Whip up some homemade pasta sauce and fresh veggies and have a yummy Italian dish ready in a few minutes.
When you get stuck eating the same foods over and over, branch out of your comfort zone and try something new. Check out the new Greek restaurant that just opened up or indulge in your favorite Thai take-out.
Also, trying new recipes re-energize you to bring some new flavors into your kitchen. After a week in New Mexico eating authentic cuisine, I came home excited to incorporate more spices and flavors like red pepper and green chiles with my boring grilled chicken and green beans.
Experiencing different flavors and types of food will inspire you to make your own “ eat clean” version like my Italian-inspired zoodles and turkey meatballs.
⏰EMBRACE NON-TRADITIONAL MEAL TIMING
Don’t limit yourself to traditional breakfast foods in the morning and don’t shy away from egg whites and oatmeal before bed. Weird? It will keep you from getting stuck in the monotony of eating the same things for every meal.
🏋️♀️HOW TO EAT CLEAN AROUND YOUR TRAINING SESH
I follow Renaissance Periodization nutrition principles so all of my macronutrient timing revolves around my training time. So if I have an early morning weightlifting session, I eat more carbs earlier in the day and less at night. On the other hand, if I’m lifting before dinner, I make sure I eat protein, fat, and carbs to properly fuel and refuel my workout.
While this method is typically used by advanced athletes and figure competitors, it can help you feel your best during your workouts and make clean eating fun.
🔴Remember: dieting long term is not sustainable. Find a balanced approach to nutrition that works for you and that becomes a part of your everyday life, and trust me, you won’t be bored!
Felicia is a fiery fit mom and elite nationally-qualified USAPL powerlifter from Nashville. As a busy working mom, she balances the demands of work and parenting a toddler while perusing her fitness goals.
Felicia started strength training in 2012 and after having a baby in 2014, she’s lost over 15lbs and gotten over 200lbs stronger. Now she is a national level powerlifter in the 52kg weight class.
As a 4’10” 114lb woman, she wants to show that strong women come in all shapes and sizes. In her transformation from average gym-goer to competitive athlete, she loves to share what she’s learned about strength training, nutrition and work-life balance with other women trying to be the best version of themselves.
Felicia on INSTAGRAM
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Felicia’s website A LITTLE BIT OF EVERYTHING
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