Clean Eating Daily Plan


I had the shakes this morning at boot camp…rowing 1,000 meters and then 50 wall ball squats…sh*t, I was ready to pass out. I’m hardly EVER like this but with the jelly beans and chocolate that happened the day before;  it all makes sense.

I craved cleaning up and since I get asked all the time,

“Lisa, what do you eat?”

I want to give you a snapshot of how my days usually go.  You’ll get to see how I build my meals and snacks with a healthy carb (ex. veggie,  fruit), protein (ex. quinoa), and fat (ex. avocado) so you can do the same.

Even though each and every one of us is different and needs different nutrients for our different bodies,  my day will get you on your way with experimenting with what works for you.

(This is typically what I eat, varying ingredients as well as what I have in my house at the time.

Also, my kids were off school so my morning didn’t consist of getting them on the bus so it was a bit more chill).

Here’s how my Monday went:


6:30 am: Got up or at least tried (so tired… the sugar from the mimosas and candy, ugh!)

7 am: Green juice for breathing, mediation, spiritual practice (and alkalizing my cells) and water.

Morning Green Juice

I juiced collards,  pear, cucumber, celery, ginger and lemon.

8 am:  Breakfast

GF Oatmeal

Cooked up gluten-free oatmeal, banana, chia, dried cranberries, hemp seeds and sprinkles of cinnamon.

Protein:  GF oats (14 grams for 1/2 cup), chia ( 4 grams per Tbsp. ) and hemp ( 7 grams per Tbsp.) = 25 grams protein.

Water, water, water…

8:45 am:  Bootcamp (running, squatting, lifting, rowing…) all courtesy of Amy Reed of TribeStrength!

10 am: I was starving afterwards so I made a Vega protein shake with kale, coconut water, avocado. I used the Sport Performance, chocolate.

Protein:  1 scoop Vega has 25 grams.

clean eating smoothie

Water, water, water …


1 pm: Lunch

Had lots of spinach left over from yesterday’s brunch so made this salad:

FullSizeRender (29)

Spinach, chickpeas, onions with balsamic vinegar, sea salt and pepper. This is more basic than my usual ones but I was running low on ingredients.

Protein: Spinach (7 grams for 1 cup) and chickpeas (15 grams for 1 cup)

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Snack (around 4 pm):  I sliced up an apple and dipped in raw almond butter (and licked the spoon, too!)

Protein:  Raw almond butter ,Woodstock is the brand I have, (4 grams for 1 Tbsp. )

almond butter and lisa

Did I mention I drink A LOT of water?!



I ended up using a soup I froze a few days ago ( a mis-mosh of green beans, tomatoes, squash, celery, carrots, cabbage and veggie broth with red pepper flakes, sea salt and pepper). I also had a side of quinoa that I threw on for extra boost of protein.

Protein: Quinoa (12 grams for 1/2 cup cooked)

Veggie soup


As you can see, I mixed the clean with some natural sugar and lots of plant-based protein.

I got  in 86  grams of protein.  A little more than usual but good for hard workout days.

To figure out how much you need daily, take your body weight and multiply by .40. Try to hit that number.

Oh, and on days that aren’t boot camp days, I don’t use the Vega. I  make a green smoothie with hemp, almond milk, banana, almond butter, frozen mango, flax and sometimes cacao nibs. No particular reason except that Vega can be pricey.

There are all kinds of conversion apps if you are into that sort of thing. Sometimes with protein, too little or too much can cause sugar cravings and it’s important to keep track of especially if you are transitioning to a plant-strong way of life.


It’s a good idea to keep track of your days, too, in order to pinpoint when cravings happen or when you feel low on energy. That way you can build in an extra snack or add more protein, a good fat and carb.

It took me quite a few years to learn how to make well-balanced snacks and meals that are clean and easy so take it slow and use this post as a guide. I hope this quick look into my day was helpful!

Now I would love to hear from you. We always soak up knowledge from each other so can you tell me in the comments below, the ONE clean food or routine you consistently HAVE to have each day? Your share can help others!


PS. Clean + Sexy Community and Detox Early Bird ends April 9th (Thursday!) If you need support with making healthy eating a habit, Clean + Sexy is for you. Click for info and to grab the Early Bird discount and Bonus Pack>>>  Clean + Sexy Program

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