The Lean It UP Clean Eating Manifesto — 17 Nutrition Tactics To Eat Cleaner, Live Leaner, And Build The Ultimate Body

10. …And Some Fruit

Pump a little whole fruit into your diet — it’s gushing with critical vitamins and minerals, antioxidants, fiber, and even omega-3’s. It’s also the healthiest way to keep a raging sweet tooth under control.

Pick your favorite types and dump them into smoothies, oatmeal, or Greek yogurt. Freeze berries, pineapple, grapes, bananas, or mango and eat them as a lean, uber-refreshing snack. Or just go au natural and crush a little fruit to the face.

Just be conscious, it’s still predominantly sugar. Try to limit yourself to 2 servings per day. Avoid dried fruit and skip the juice — the sugar content is obnoxiously high, and unless it’s made fresh, it’s devoid of fiber and the nutrients are likely depleted.

11. Eat Fat, Get Lean.

Healthy fats are your BFFs. They’re uber-delicious, stellar for heart health, and completely extinguish hunger.

Olive oil, avocado, flax, chia, salmon, nuts, almond butter, coconut, eggs, and cacao are a few of the healthiest foods on the planet. They’re high in omega-3s and other anti-inflammatory compounds that can help reinforce the heart, boost circulation, improve cholesterol levels, provide a healthy glow to skin, and support cognitive function. 

Be conscious of how much you’re eating—fat is calorically dense (9 cals per gram)—but it’ll help light up your insides and keep your body looking oh-so-young. 

12. Cook.

Almost everything you eat out is invariably going to be pumped with salt and butter, and much higher in calories than anyone wants you to believe. Plus between bread, apps, sides, drinks, and dessert, brunch and dinner inevitably spiral into a full-blown fat fest.

Don’t be anti-social, but try cook for yourself whenever possible. It’s an essential part of living lean and the best possible way to control exactly what enters your body. 

Plus, BONUS POINTS, it’s therapeutic, relaxing, fun, and quite sexy. Every lean chef should be able to master a few dummy-proof items. No complex recipes needed:

• Fried Eggs/Omelettes: eggs + veggies.
• Sautéed Veggies: (insert veggie) + olive oil, garlic, onions, salt, pepper.
• Protein Smoothies: pick your favorite from our smoothie recipe database.
• Roast Salmon: rub with olive oil, salt, pepper, lemon, paprika → cook in oven for 15 minutes.
• Basic Chicken: rub with olive oil, salt, pepper, herbs → pan sear until cooked through.
• Quinoa and Brown Rice: pop both in a rice cooker.
• Guacamole: Google it, everyone has their own secret recipe.
• Oatmeal: uhhhhhh, water (or almond milk) + microwave + dash of salt.
• Roast Sweet Potatoes: poke a few holes in the skin → throw in the oven for 45 minutes. 

For more inspiration, go on a recipe adventure.