When it comes to health, nutrition, and fitness goals ... Especially for those who are fresh on their fitness and health journey ... People like to throw around the term "clean eating." But what does clean eating really mean?
"Can I still eat food that I enjoy?"
"How am I going to sustain eating like this?"
I get it, clean eating for beginners can be intimidating. But here's what I've learned after years of helping people transform their nutrition ... if you can do the right prep and keep the momentum going, your meals can be more nutritious, more balanced, and give you way more energy.
Clean eating doesn't have to be complicated or restrictive. In fact, some of my most successful clients started with just one or two simple changes and built from there. The key is understanding that this isn't about perfection ... it's about progress.
Your meals can truly help you look and feel your best! I'm going to show you exactly how to make that happen, step by step.
In This Article:
• What Clean Eating for Beginners Actually Means
• Why Clean Eating Matters for Your Health and Fitness Goals
• 9 Practical Tips To Start Eating Cleaner Today
• When To Eat Clean Meals for Maximum Results
• A Complete Beginner’s Shopping Guide and Meal Plan
• How To Troubleshoot Common Setbacks
• Budget-Friendly Strategies for Clean Eating
• Common Mistakes Beginners Make
• Try an App for Clean Eating
What Is Clean Eating?
First, let's talk about what it isn't. Clean eating doesn't mean you can only eat chicken and broccoli for every meal.
It's not washing your food with soap either.
It's all about the quality and purity of the food in your diet. It's also about understanding what foods and nutrients your body needs.
Clean eating for beginners is simply choosing foods that are as natural as possible. That's what I want you to focus on. Think of it as eating foods that are fresh from nature.
Our bodies need certain nutrients, like vitamins and minerals, to function optimally. Now, foods aren't necessarily good or bad, healthy or unhealthy, or even clean or unclean.
Some are just more nutrient-dense than others, meaning they contain more vitamins and minerals. This is unlike processed food, which often lacks those high-quality and nutritious ingredients.
Plus, processed foods are typically more "calorie-dense." This just means they contain extra energy your body has to use, or it may store it as unwanted fat.
So, when you hear someone talk about a "clean diet", they are talking about minimally processed foods. Think of things outside of a package or box that will not last on a shelf or in a freezer for years.
Now, what are the challenges most people struggle with when it comes to how to eat cleaner? I'd argue it's time, money, and effort.
Whole, unprocessed foods take more time and planning to eat regularly. They just don't seem as "convenient", unlike processed food, which is easily accessible.
But don't get discouraged! Eating cleaner and limiting processed foods is totally possible.
All you need is the right approach. You'll find out that eating clean is just as convenient and delicious as the processed foods we know and love. Plus, the benefits of clean eating far outweigh the downsides.
I actually believe it can save you time, money, energy, and effort. I'll talk about why that is later. First, let's get into why clean eating matters.
Clean Eating For Beginners: Why Clean Eating Matters
A clean diet isn't only about looking a certain way … it's about how you feel. I'm talking about how you feel physically, mentally, and in all areas of life!
Research published in the American Journal of Clinical Nutrition shows that people who consume more whole, unprocessed foods have significantly lower rates of chronic diseases. This includes heart disease, diabetes, and even certain cancers (1).
You can notice improved gut and immune health, more energy and strength, better sleep … the list just goes on and on!
A study in the Journal of Nutrition found that individuals following a diet rich in whole foods experienced a 23% reduction in inflammation markers compared to those eating highly processed foods (2). This is huge because chronic inflammation is linked to nearly every major health condition.
Research from Harvard's School of Public Health demonstrates that people following clean eating patterns have a 30% lower risk of developing metabolic syndrome compared to those eating highly processed diets (3).
Here's what I've seen personally with my clients who commit to clean eating principles:
• Energy levels skyrocket within the first 2 weeks
• Sleep quality improves dramatically
• Digestive issues often resolve naturally
• Mental clarity and focus increase
• Cravings for processed foods actually decrease over time
Before we get into the tips, know that these are general recommendations on how to eat cleaner. You can live by them and use them as a way to help reach your goals! Here they are...
9 Essential Clean Eating Tips For Beginners
1. Fill Up With Fruits and Vegetables For Better Clean Eating
Whole fruits and vegetables are a great source of the many nutrients that our bodies need. They are a great source of fiber, minerals, vitamins, and much more.
Here's what I want you to focus on: aim for at least 5-7 servings of fruits and vegetables daily. I know that sounds like a lot, but it's easier than you think when you spread them throughout your meals.
Ideally, you'll want to go for organic produce. However, don't worry if that's not an option! Fresh produce, frozen, and even canned, is better than not including them at all.
Try to add fruits and vegetables to each of your meals throughout the day. When you feel like snacking, try munching on veggies or enjoying the natural sugars from fruits.
The best part about adding fruits and vegetables to your diet is that you can eat a lot of them without going overboard on calories. They add volume as well, which can help you feel fuller and satisfied for longer.
2. Avoid Packaged Foods When Starting Clean Eating
I know … it's super easy to pop something in the microwave for dinner. The problem is, packaged foods are among the worst kinds of processed food.
The more you eat them, the harder it is to regularly eat cleaner/more wholesome foods.
Here's something I've learned from working with hundreds of clients: your taste buds can adapt. When you start eating clean consistently, you'll begin to crave those whole foods instead of the processed stuff.
It can take a little discipline, but it's worth training your brain to crave better, healthier foods.
3. Plan Ahead and Thank Yourself Later
If we fail to plan, we plan to fail. Better eating starts before you even enter the store.
It's so easy to grab that package of cookies or pick out something from the freezer section on your way to check out.
Instead, make a menu at the beginning of the week, and then make a grocery list based on that menu. Then, when you're at the store, just stick with the list.
The same goes for your day. Plan out what your meals and/or snacks will look like, so you can keep on track with your goals.
Here's what I want you to focus on: spend 15 minutes every Sunday planning your week. This one habit will save you hours of decision-making and keep you on track with your clean eating for beginners journey.
On top of that, you won't find yourself spending more time or money than needed at the grocery store ... in restaurants ... at the vending machine ... or wherever else you've sourced your food from.
4. Food Prep Strategies For Clean Eating Success
Fresh produce is so good for us, but what's the one thing it isn't? Convenient.
Cooking your balanced meals daily is time-consuming and even tiring. One of the best ways to work past this hurdle is by prepping your food for the week.
If it isn't easy to grab, especially when it comes to snacking, we tend to go for something even easier. This oftentimes means something that doesn't necessarily align with our goals.
When you get home, rinse and chop up your fruits and veggies. When you're done, put them in the fridge in clear containers. That way, they'll be easy to see and grab for quick snacks.
If you're busy during the week with work, kids, or other responsibilities … do your meal prep on the weekend! You can put together colorful salads, healthy pasta dishes, and more!
You can even season and cook your chicken all at once, then use it for your lunches and dinners that week.
There are all kinds of creative ways to prepare your food in advance.
Then, you can enjoy your clean, healthy food without overworking yourself every day.
5. Find Some Go-To Clean-Eating Recipes That You Love
Just because you're eating clean doesn't mean your food should be bland!
Find a couple of recipes that you love! Just make sure that they include fresh ingredients and balanced nutrients. Once you master these recipes, you can start branching out.
At least this way, you can look forward to your meals and keep them interesting.
There's nothing worse than getting bored with a meal plan. So don't! There are hundreds of recipes online, and so many of them are designed for a healthy lifestyle. We even have a full library of healthy recipes on our own website.
The right recipes can make clean eating much tastier, and could be the difference between whether you stick to clean eating or not.
Why not take some of your favorite foods, meals, or family recipes and try recreating a healthier version of them? That way, you can still get all the taste, without all the extra calories. It's a win-win!
You can try substituting some foods with a vegetable version. For instance, some people make or purchase veggie noodles instead of pasta as an easy substitute.
6. Try Whole Grains For Better Clean Eating
Despite what some people say, grains aren't terrible for you. Whole grain bread and pasta can be a great alternative to processed grains.
You can also find some delicious recipes for quinoa, wild rice, oats, and other whole grains.
Try avoiding or limiting refined carbs and grains. Also, be wary of packaging that claims to be "whole grain." Not everything is as "clean" as it claims to be … so double-check the ingredients.
If the ingredient list has more than 5 items, or if you can't pronounce most of the ingredients, put it back on the shelf.
7. Read the Labels When Learning How To Eat Cleaner
Make sure you read labels on the food you're buying and look for red flags. Sometimes things that are "fat-free" are actually loaded with sugar. "High protein" is also relative, so it may not actually be a good amount of protein.
Plus, just because someone views something as "healthy" or "clean", doesn't mean the calories from that food will align well with their goals.
This may be shocking to you, but eating clean and eating effectively to reach your goals are two different things.
8. Incorporate Nutritious Supplements Into Your Clean Eating Plan
The best source of your nutrients is always going to be whole foods.
Sometimes, though, it's hard to get all the nutrients you need. This is especially if you're on a strict diet or workout program.
Supplements can help give you the extra boost you need.
Whether it's adding in extra greens to your smoothies or more protein to your diet, supplements are designed to help fill in the gaps. They make it much easier to stick to your plan by making things convenient.
In fact, that's why they're called supplements. They are made to supplement what you can't get from your diet.
But just like not all food is created equal, neither are supplements. So, make sure you find a product that is high quality and fits your nutritional needs.
Use supplements that have proven benefits and transparent processing and ingredients.
9. Be Willing to Fail
At some point, all of us fail. Nobody is perfect.
If you indulge yourself occasionally with a special treat or snack, it's not the end of the world.
What is damaging, though, is refusing to try again or limiting those snacks because you feel discouraged.
Food and health are all about balance. It's a lifestyle. The longer you incorporate a diet that aligns with your goals, the more likely it's going to stick.
Most people love the way they feel once they really commit to eating clean. Sometimes, so much so that they don't even crave packaged and processed foods as much!
Wherever you are on your journey to eating clean, embrace it. You just have to figure out how you're going to do better when you stumble.
Now, it's not that you can't enjoy the foods you love. You absolutely can! You just have to learn to enjoy them in moderation while learning how to eat cleaner. Then, choose whole, unprocessed foods as your everyday foods.
Once you've got a routine in place, good clean eating habits are going to be second-nature.
When To Eat Clean Meals: Timing Your Nutrition
Here's something most clean-eating for beginners guides don't tell you ... timing matters just as much as what you eat.
Morning (6-9 AM): Start with a protein-rich breakfast within 2 hours of waking. This sets your metabolism for the day and helps control cravings later.
Mid-Morning (10-11 AM): If you're hungry, have a small snack combining protein and fiber. Think apple slices with almond butter.
Lunch (12-2 PM): Focus on a balanced meal with lean protein, complex carbs, and plenty of vegetables. This keeps your energy stable through the afternoon.
Afternoon (3-4 PM): Another small snack if needed. A protein shake with berries or a handful of nuts can work great.
Dinner (5-7 PM): Eat your largest meal at least 3 hours before bed. Include protein, vegetables, and a moderate amount of healthy carbs.
Evening: If you're hungry, stick to light, protein-rich options like cottage cheese.
Consistency is more important than perfection. Eating at roughly the same times each day can help regulate your hunger hormones and make clean eating much easier to maintain.
Your Complete Clean Eating For Beginners Shopping Guide
Here's your go-to grocery list:
Proteins
• Wild-caught fish (salmon, cod, tuna)
• Organic chicken breast and thighs
• Grass-fed beef (if budget allows)
• Eggs (pasture-raised preferred)
• Greek yogurt (plain, no added sugars)
• Legumes (black beans, lentils, chickpeas)
Vegetables
• Leafy greens (spinach, kale, arugula)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Bell peppers (all colors)
• Sweet potatoes
• Zucchini and summer squash
• Carrots and celery
Fruits:
• Berries (blueberries, strawberries, raspberries)
• Apples and pears
• Bananas
• Avocados
• Citrus fruits (oranges, lemons, limes)
Healthy Fats
• Extra virgin olive oil
• Coconut oil
• Nuts and seeds (almonds, walnuts, chia seeds)
• Nut butters (no added sugars)
Whole Grains:
• Quinoa
• Brown rice
• Oats (steel-cut or rolled)
• Ezekiel bread
Sample Daily Clean Eating Meal Plan For Beginners
Here's a practical example of what a day of clean eating for beginners looks like:
Breakfast (7 AM)
• 2 scrambled eggs, 2 egg whites
• 1/2 avocado
• 1 slice Ezekiel toast
Mid-Morning Snack (10 AM)
• Protein shake
• Apple slices
Lunch (12:30 PM)
• Grilled chicken
• Salad with mixed greens, cherry tomatoes, cucumber, and olive oil dressing
• 1/2 cup quinoa or berries for the salad
Afternoon Snack (3 PM)
• Greek yogurt
• Berries
Dinner (6 PM)
• Baked salmon
• Roasted vegetables (broccoli, bell peppers, sweet potato)
Evening (if needed)
• Low-fat cottage cheese
Budget-Friendly Clean Eating Strategies
Clean eating for beginners doesn't have to break the bank. Here's how to eat clean on a budget:
Money-Saving Tips
• Buy seasonal produce when it's cheapest
• Purchase frozen vegetables and fruits (just as nutritious!)
• Buy proteins in bulk and freeze portions
• Shop at discount grocery stores
• Use store brands for basics like oats and quinoa
• Grow your own herbs on a windowsill
Cost-Effective Clean Foods
• Eggs (incredible protein value)
• Dried beans and lentils
• Oats and brown rice
• Frozen vegetables
• Canned fish (look for wild-caught)
• Seasonal fruits and vegetables
Common Clean Eating Mistakes Beginners Make
After working with countless clients starting their clean eating journey, here are the biggest mistakes I see:
Mistake #1: Going All-Or-Nothing
Many beginners try to change everything at once. This leads to overwhelm and eventual failure.
The Fix: Start with 1-2 changes per week. Maybe week one is adding vegetables to every meal. Week two is eliminating sugary drinks.
Mistake #2: Not Eating Enough
Clean-eating foods are often less calorie-dense than processed foods. Many people accidentally under-eat and feel tired or hungry all the time.
The Fix: Track your intake for a few days to ensure you're eating enough calories to fuel your body and workouts.
Mistake #3: Perfectionism
One "bad" meal doesn't ruin your progress. I've seen too many people give up completely after a single slip-up.
The Fix: Remember that how to eat cleaner is about progress, not perfection. Get back on track with your next meal.
Mistake #4: Ignoring Protein
Many beginners focus so much on vegetables that they forget adequate protein intake.
The Fix: Include a palm-sized portion of protein at every meal. This keeps you full and supports your fitness goals.
Mistake #5: Not Drinking Enough Water
When you start eating clean, your fiber intake increases. Without adequate water, this can cause digestive discomfort.
The Fix: Aim for half your body weight in ounces of water daily. More if you're active.
What To Do When You Slip Up: Troubleshooting Your Clean Eating Journey
Here's the reality ... you're going to have setbacks. Everyone does. What matters is how you respond.
When You Overeat at a Social Event
Don't skip your next meal to "make up for it." Just get back to your normal clean eating routine with your next meal.
When You're Traveling
Pack portable clean snacks like nuts, protein bars, or fruit. Research restaurants ahead of time and look for grilled proteins and vegetables.
When You're Stressed
Stress eating is normal. Keep healthy options readily available so when you do stress eat, you're reaching for something that aligns with your goals.
When You're Too Busy to Prep
Have a backup plan. Keep frozen vegetables, canned beans, and pre-cooked proteins on hand for quick meals.
Here's what I want you to focus on: one bad day doesn't erase weeks of progress. The key to successful clean eating for beginners is getting back on track quickly without guilt or shame.
Frequently Asked Questions About Clean Eating For Beginners
Q: How Long Does It Take To See Results From Clean Eating?
A: Most people notice increased energy within 1-2 weeks. Physical changes like improved skin and weight loss typically show up after 3-4 weeks of consistent clean eating.
Q: Can I Eat Out While Following Clean Eating Principles?
A: Absolutely! Look for grilled proteins, steamed vegetables, and ask for dressings on the side. Most restaurants can accommodate clean eating requests.
Q: Do I Need To Count Calories When Eating Clean?
A: Not necessarily. Clean foods are naturally more filling and nutrient-dense. However, if you have specific weight goals, tracking can be crucial. After all, you can still overeat or undereat even if you're eating clean. Until you track your food - You'll have no idea.
Q: What About Cheat Meals or Cheat Days?
A: I prefer the term "flexible eating." Plan for occasional treats, but don't go overboard. The goal is to make clean eating sustainable long-term.
Q: Is Clean Eating Safe for Kids?
A: Yes! Clean eating for beginners principles work great for families. Kids benefit from whole foods just as much as adults do.
Q: How Do I Handle Social Pressure When Eating Clean?
A: Be confident in your choices. You don't need to explain or justify your clean eating decisions to anyone. Most people will respect your commitment to health.
Q: What if I Have Food Allergies or Restrictions?
A: Clean eating is actually perfect for people with restrictions because you're focusing on whole, unprocessed foods. It's easier to identify and avoid trigger ingredients.
Q: Should I Take Supplements While Eating Clean?
A: While whole foods should be your foundation, strategic supplementation can help fill nutritional gaps, especially if you're active or have specific health goals.
Advanced Clean Eating Strategies
Once you've mastered the basics of clean eating for beginners, here are some advanced strategies:
Meal Timing
• Eat your largest meals when you're most active
• Consider intermittent fasting if it fits your lifestyle
• Time your carbs around your workouts for better performance
Nutrient Timing
• Have protein within 30 minutes post-workout
• Include healthy fats with fat-soluble vitamins (A, D, E, K)
• Pair iron-rich foods with vitamin C for better absorption
Seasonal Eating
• Adjust your food choices based on the season
• Summer: lighter meals with more raw foods
• Winter: warming foods like soups and stews
Here's what I want you to focus on: these advanced strategies are just that - advanced. Master the basics first before worrying about optimization.
Use An App to Support Your Clean Eating Journey
Are you ready to take your clean eating for beginners journey to the next level? The 1st Phorm App is designed specifically to support people like you who are serious about transforming their nutrition and health.
Inside the app, you'll get access to every tool and resource you need to be successful. Not just tools for clean eating either. The 1st Phorm App can help support your health and fitness journey as a whole.
• Nutrition tracking - Log your food & water to stay on track. The 1st Phorm App is connected to a massive food database to make it easy.
• A full library of workout programs catered to help you reach your goals. Choose between at-home programs, weightlifting, cross-training, and so much more!
• Daily activity and step tracking to set goals and encourage a healthier lifestyle.
• Educational live streams 5x a week that cover a wide variety of topics from nutrition to training and supplementation. Equip yourself with the knowledge to earn and maintain your results long-term!
• Progress & body metric tools to help you measure your progress over time.
...and so much more!
With the premium version of the 1st Phorm App, you'll even get your own advisor! This is a Certified Personal Trainer & Nutrition Coach you can message 24/7. They'll help you make adjustments, answer your questions, and even hold you accountable when you need it most!
Hundreds of thousands of people have already transformed their lives with the 1st Phorm App. You can too! No matter where you're starting from or how crazy your schedule and lifestyle are ... the 1st Phorm App can help you achieve the results you've always wanted.
Download the 1st Phorm App today and start earning real and long-term results! If you have any questions or need any help in the meantime, don't hesitate to reach out to us.
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) American Journal of Clinical Nutrition. Whole food consumption and chronic disease prevention. American Journal of Clinical Nutrition. 2019.
(2) Journal of Nutrition. Anti-inflammatory effects of whole food diets. Journal of Nutrition. 2020.
(3) Harvard School of Public Health. Processed foods and metabolic syndrome risk. Harvard School of Public Health. 2021.
