NearVeg!

---------- EAT CLEAN DIET ------------




Eating Six Meals a Day Framework:


06:30 am -- Meal #1 or Breakfast


09:00 am -- Meal #2 or Mid-Morning


11:30 am -- Meal #3 or Lunch


02:00 pm -- Meal #4 or Mid-Afternoon


04:30 pm -- Meal #5 or Dinner


07:00 pm -- Meal #6 or Evening


Then get to bed at around 11:00 pm!




PROTIEN: Every MEAL!!


Beans - Chickpeas - Eggs - Chicken - Yogurt - Turkey -


Lentils - Cheese- Tofu - Nuts and Seeds - Quinoa




Starchy Complex Carbohydrates:




Amaranth - Brown Rice - Millet - Oatmeal - Quinoa -


Banana






Fruits and Veges:


----- High Water -----


Artichokes – Asparagus – Beet Greens – Broccoli –


Cabbage – Cauliflower – Celery – Cucumbers –


Lettuce – Onions – Spinach – tomatoes – Watercress -


Zucchini


----- Complex -----


Apples – Berries – Citrus Fruits – Dried Fruits –


Grapefruit – Grapes – Kiwi – Mango – Melons –


Oranges – Papaya – Pears - Plums




Healthy Fats:


Almonds – Avocadoes – Cashews – Coconut Oil–


Flaxseed – Hazelnut oil – Nut Butter – Olive Oil –


Pecans - Pumpkinseed Oil - Sesame Oil – Sunflower Seeds –


Walnuts




What to eat?


Protein: 6 Servings every day…


enough to fit the palm of your hand.




Fruits and Veges: 4-6 Servings every day…


enough to fit in your two cupped hands.




Starchy Carbs: 2-4 Servings every day…


enough to fit in one cupped hand.




Healthy Fats: About 18% of your diet.




H20


How Much???