CLEAN DIET TIPS from The eat-clean diet recharged book with Tosca reno!

Portions of Protein-You should be eating six servings of protein each day. Measured by what can fit in the palm of one hand.

Carbs from fruits and vegetables-You should be eating four to six servings of fresh produce each day. Measured by what can fit into two cupped hands.

Starchy Complex Carbs-You should be eating two to four servings of complex carbs from whole grains or other starchy-carb sources each day. Measured by what can fit in one cupped hand.

Healthy Fats-You should be eating about two to three servings each day. A portion of healthy fat is one scant handful of nuts, or one to two tablespoons of healthy oil.

How much protein, complex carbs and healthy fats should you eat each day?

 Tosca says to strive to consume 55% carbs +27% lean proteins +18% healthy fats
(these numbers can change based on your goals.)

Tosca lists GREAT examples of what proteins,carbs, and healthy fats you should be eating each day. Lets break them down.

Proteins:

EXAMPLES OF LEAN PROTEIN
Beans of all kinds
Beef Tenderlion
Bison
Canned salmon, packed in water
Chicken Breasts
Chickpeas
Eggs
Fat-free plain yogurt
Fresh fish (cod, salmoon, tilapia, etc.)
Kefir
Lean ground turkey
Lentils
Low fat cottage cheese
Natural nut butters (almond,  cashew, peanut, etc.)
Non-dairy beverages (fat-free almond, rice, or soymilk.)
Pork tenderloin
Tempeh
Tofu
Unsalted raw nuts and seeds


Carbs

Starchy Complex Carbs
Amaranth
Brown rice
Buckwheat
Bulgar
Cream of wheat
Millet
Oatmeal
Quinoa
Wheat germ
Whole grain pasta

Starchy Carbs  from Vegetable Sources
Bananas
Carrots
Chickpeas
Beans (kidney, navy,pino, soy)
Sweet Potatoes
Potatoes
Radishes
Split peas
Lentils
Yams

Carbs from fruits and Vegetable
Artichokes
Asparagus
Beet greens
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Cucumbers
Eggplant
Kale
Lettuce
Okra
Onions
Spinach
Tomatoes
Turnip greens
Watercress
Zucchini
From fruit:
Apples
Berries
Citrus fruits
Dried fruits (in moderation)
Grapefruit
Grapes
Kiwi
Lychee
Mango
Melons
Oranges
Papaya
Passion Fruit
Pears
Plums
Pomegranate

Healthy fats
Almonds
Avocados
Cashews
Cold-water fish
Flaxseed
Hazelnut oil
Nut butters
Olive oil
Pecans
Pumpkinseed oil
Safflower oil
Sunflower seeds
Walnuts

Tosca stresses to eat lean protein plus complex carbs at EVERY meal! I always try to have a protein, carb, and veggie.Hope these tips help! For more tips, get her book, its called The Eat Clean Diet Recharged! by Tosca Reno.

And remember!

What are YOUR favorite clean meals??? Comment below!!!