Beginner’s Guide to Clean Eating

What is clean eating? How do you switch to eating real food? This beginner’s guide will teach you how to shift from processed food to eating clean.

Years ago, when my husband first told me he wanted to eat real food, I had NO IDEA what he was talking about.

I grew up on Kraft macaroni and cheese and canned biscuits. Soup came from a can and ramen noodles were a summer lunch staple. I even had a method of eating the ramen – drink the broth first, and then eat the noodles one at a time.

My husband and I were pinching our pennies hard to pay off our debt. It never occurred to me that the boxes of cake mix I bought for 25¢ or the meals of “just add water” weren’t real food.

I simply didn’t know any better.

So, when he stood there in the kitchen, asking me if we could start eating clean, not only did I have no clue what he was talking about, but I also had NO IDEA where to start.

What is clean eating? And how do you even figure out where to begin to learn how to eat clean?

Let’s break it down.

WHAT IS CLEAN EATING?

What does eating clean mean? Clean eating means eating mostly real food.

Real foods are living things that grow in the ground or animals that eat things
that grow in the ground, to which nothing is done to alter their whole form
that a home cook could not accomplish in their own kitchen with enough time, tools, and ingredients.

In even simpler terms, that means eating food with simple ingredients that you could make yourself.

A clean diet focuses on:

• Choosing whole foods. Eating fresh fruit, vegetables, whole grains, legumes, healthy fats, and lean proteins covers most of the foods you’ll eat.
• Choosing minimally processed foods. Clean eating means avoiding highly processed foods and refined foods, including packaged foods, white bread, refined grains, and fast food. These foods are low in nutrients and add empty calories to your diet.
• Reducing added sugars. This means phasing out foods and beverages with added sugar and making healthier substitutes for sweet treats. This also includes avoiding artificial sweeteners.
• Eating mindfully. Enjoy every bite and focus on what you’re eating rather than multitasking. A healthy eating lifestyle can be enjoyable!

We cook 98% of our meals from scratch and during the week, I’m able to get dinner on the table in under an hour, sometimes less.

Now before you get overwhelmed, I promise this is totally doable! Keep reading to find out how to get started!

CLEAN EATING REAL RECIPES

When I started looking for clean eating real recipes, I wasn’t sure where to start. Luckily for you, I’ve got years of real food recipes here on Crumbs!

Let’s take a look at a few examples.

• Breakfast: Cinnamon Oatmeal Blender Waffles. We’ve got whole grains here instead of bleached flour, natural sweeteners, and simple pantry baking staples.
• Lunch: Homemade Ramen Noodles. Instead of a long list of preservatives and additives, homemade ramen has 6 simple ingredients, most of which are easy to keep in the pantry. Still cheap, still quick, but a lot better for you.
• Dinner: Our Favorite Rice and Beans Recipe. Clean eating can still mean fun! Everyone gets the base of rice and beans, and you get to choose your favorite toppings.
• Snacks: Homemade Crackers. You can find crackers with clean eating ingredients at the store, but they usually come in small packages that cost an arm and a leg. When I can save money AND eat better, that’s a great time to make something from scratch, especially when it’s as simple as 3 ingredients!
• Dessert: Healthy Chocolate Chip Cookies. By switching to whole wheat flour, less processed sugar (and less sugar overall), and dark chocolate chips, I made this cookie recipe better for you without sacrificing flavor or texture.

And we’ve got plenty more where those came from! Trying new clean eating recipes will help you find family favorites that fit with your food priorities.

You can also choose a healthy eating meal plan from this list! (All free!!)

CLEAN EATING FOOD IDEAS

Whether your goals are weight loss, dietary restrictions, or to just feel better, it’s best to keep things simple when beginning to eat healthy.

Here are some more whole foods to mix and match!

PRODUCE

• Carrots
• Cauliflower
• Lettuce
• Mushrooms
• Bell Peppers
• Green Beans
• Broccoli
• Corn
• Peas
• Tomatoes
• Onions
• Apples
• Bananas
• Pears
• Mangos
• Blueberries
• Strawberries
• Papayas
• Pineapples
• Oranges

PROTEIN

• Chicken
• Fish
• Beef
• Pork
• Turkey
• Tofu
• Tempeh
• Eggs
• Full-Fat Dairy

HEALTHY CARBS

• Whole Grain Bread
• Potatoes
• Sweet Potatoes
• Oats
• Quinoa
• Rice
• Winter Squash

HEALTHY FATS

• Nuts
• Avocados
• Olive Oil
• Avocado Oil
• Butter

Maybe these clean eating food ideas sound good to you, but you’re worried about how your family will react to the changes, and you’re still not sure where to start.

CLEAN EATING HOW TO START

For years, Crumbs readers have been asking me for a clean eating how to guide addressing issues like:

• How do you get your family on board?
• What do you choose to make from scratch versus what to buy?
• How do you stay motivated and have the energy to keep going?
• Are clean foods more expensive?
• And most importantly, how do you avoid overwhelm?

That’s why I’m SO excited to share with you Real Food Reboot: A 10-Day Clean Eating Challenge!

I’ve taken all the baby steps and ideas I’ve shared over the years and put them in one place, organized in such a way that you can start from Day 1, and by the time you hit Day 10, you’ll be confident and comfortable planning, shopping, and cooking real food for your family.

And the best news yet – it’s completely FREE!

REAL FOOD REBOOT: A CLEAN EATING HOW TO GUIDE

You might be thinking, that sounds great, but how do I go from wanting to eat real food to actually eating clean?

Real Food Reboot is the answer! This challenge gives you practical baby steps to specifically implement the changes you want to make and help you move from where you are to where you want to be.

Every day you’ll watch a short video and do the assignment (15 minutes) to complete the challenge for that day. The challenges are a combination of practical TANGIBLE changes and practical MINDSET changes – both are required if you want to master clean eating for the long term!

READY TO START EATING CLEAN?

Real Food Reboot: A 10 Day Clean Eating Challenge runs from Wednesday, January 1, 2025 to Friday, January 10, 2025. Sign up now so you can start the new year eating clean!