Meal Plan for Clean Eating

Your Nutrition Plan for Clean Eating – for more power and health

Essensplan für gesunde Ernährung

It has never been so hard to eat healthily. Sugar, preservatives, and chemical flavor enhancers hide under different names in foods everywhere, and many ingredients are of dubious origin. All too often, attractive advertising and misleading information about healthy food components are intended to obscure the lack of product quality. All this may lead you to be uncertain as to what a clean, healthy diet looks like.

What’s the solution? Eat clean and healthily with the Upfit Meal Plan (for men and women).

1. "Is orange juice healthy?" - challenges of a healthy diet

It’s tough not to get confused by the “information overload”. Search “healthy nutrition” on the internet, and you’ll find a thousand contradictory opinions about what you should or should not eat. Keeping a perspective in the jungle of information is not easy and costs a lot of time. Instead of reading books and studies, and integrating the findings of these into your everyday life, you can now choose an easier way.

Our healthy Nutrition Plan for Clean Eating will do the food selection for you and provide you with an individual, balanced diet that meets your needs with healthy, natural foods. Often when people start eating clean, they lose sight of their nutrient balance, i.e. getting the proper balance of micro and macronutrients. Our BMI calculator calculates your optimal nutrient composition for you.

Often, when you design your own meal plan, you don’t provide yourself with the proper nutrient balance for optimal health. The result may be – despite good intentions – nutrient deficiencies that affect your health. Get started with our Nutrition Plan for Clean Eating now. It will save you a lot of work and make you more healthy, energetic, and happier. And best of all, without stress.

2. Do you eat healthily?

Healthy eating meal plan

How do you know if you eat healthily? Quite simply, if your diet is not healthy, your body will send you signals. Your job is to keep an eye on how your body feels.

2.1. Symptoms of an unhealthy diet

Often there is a sense of lethargy, you feel sluggish or tired and can hardly get up to do activities. Mood swings and imbalances are also signs of an unhealthy diet. Also, a poor diet can affect your sleep and body sensation. Do you often feel unwell, feel restless, or sleep badly? These symptoms are usually effects of an unbalanced diet.

2.2. Physical Symptoms of An Unbalanced Diet

  • Lethargy
  • Sluggishness
  • Restless sleep with very few deep REM sleep phases
  • Regular cravings, snacking
  • Weight gain and obesity

2.3. Cognitive symptoms of an unhealthy diet

  • Mood disorders
  • Bad mood
  • Depression
  • Weariness

Of course, an unhealthy diet also promotes weight gain. If you experience one or more of the above-mentioned symptoms, a Nutrition Plan for Clean Eating may help. Not only will you feel better with a healthy, well-balanced diet, but you will also lose weight.

3. Example Day in Your Nutrition Plan for Clean Eating

Example of an Upfit meal plan on desktop and mobile

We make it easy for you! With our Nutritional Plan, healthy food is not only child’s play, but also delicious, varied, and above all sustainable.

A personalized Nutrition Plan for Healthy Eating helps you take the first step, and every following step along the way to your goal. From weekly Shopping Lists with all the ingredients you need for your meals, to exact guidelines on when and how to prepare the delicious and nutritious dishes, to tips for shaping your life around your health goals, you’ll find everything you need. For more details, see the picture above or look at other examples of the Plan here.

By the way: Did you know that over 90% of the Upfit recipes can be prepared in under 20 minutes?

4. Sample Meals from your Nutrition Plan

5. Goals of healthy eating - more natural beauty, power, & charisma

Healthy eating meal plan

Everyone, man or woman, wants to feel good, fit, and healthy – particularly into old age. Your diet is one of the biggest factors influencing your health and well-being. If you have been eating unhealthily (processed meals, fast foods, sugary desserts, etc.) for years, you must find the time and motivation to transition to a healthy nutrition plan. Start setting healthy goals now, then nothing will stand in your way to being as healthy at 100 as someone who’s 50.

Many foods (fast foods, sugary snacks, etc.) create addictions in your body, and, similar to smoking, although everyone knows that these harmful habits are bad, they can only be overcome with discipline and stamina. So your primary goal should be to follow the Meal Plan Clean Eating diligently and focus 100% on your future success. After about two weeks you will notice the first differences: You feel less tired, have more energy, and weigh less.

After following the Nutrition Plan for Clean Eating for six to eight weeks you will notice significant improvements. If you were overweight before, you will lose weight. Your energy and activity levels will increase, and because you are no longer exhausted, you will look fresher – without dark circles under your eyes. The longer you follow your new healthy diet, the more improvements you will see.

When you see your first small weight loss successes, don’t get tempted to slack on your Nutrition Plan! Stay on the ball even if the weight loss process slows – your body just needs time to adapt. This is no reason to return to bad habits! Instead, set long-term goals: in 10 years, you will look younger and feel better.

6. Benefits of a Healthy Diet

Meal Plan for healthy eating

How quickly you benefit from a healthy diet depends on several factors: How unhealthily were you eating before Upfit and for how long? Have you already followed other diets and developed some discipline? Or do you lose motivation quickly? Do you already exercise? Or are you more of a couch potato?

Can you focus your energy on your goal? Or are you often stressed, with lots of pressure at work? Do your friends and colleagues support your new healthy lifestyle? Or do they tempt you to indulge or go back to your old ways? Can you make it to bed early enough to get at least seven hours of restful sleep?

Ask these questions seriously and conscientiously. In the best case, you should be able to answer all the questions positively. If this is not the case, then work on it! All these factors – discipline, sport, stress, environment, and sleep – will either contribute positively to getting you back into shape and healthy, or they will sabotage your success.

7. Negative Influences: Sleep, Stress, and Lack of Exercise

A regular lack of sleep lowers your energy level and discipline. For example, lack of sleep causes you to crave sugar over healthy alternatives.

The same is true of stress: If your level of stress is constantly high, you don’t eat or sleep well. This leaves you constantly drained – and more likely to neglect exercise as well. Exercise is a key to weight loss and health: it keeps your circulation going, burns calories, and positively affects your mood.

To lose weight more quickly, work out intensively at least twice a week. Strength training and interval training are particularly useful, both burn a lot of calories, and strength training also has a positive effect on your calorie burn at rest (and your attitude!). Exercise and a healthy nutrition plan are the two essential keys to achieving your fitness goals – and increasing your well-being.

8. Healthy Nutrient Distribution

Meal Plan for healthy eating

Nutrient distribution plays a major role in determining how healthy your diet is. For example, an average diet with lots of baked goods, pasta, processed foods, and soft drinks contains far too many carbohydrates (conveniently calculate which calorie and nutrient distribution are right for you with our Calorie Calculator.).

As has been known for some time, Weight gain (your body fat) is generally caused by too many carbs, not by fat. However, this doesn’t mean that fat is always good for you: The combination of unhealthy fats with lots of carbs (deep-fried foods, chips, baked goods, etc.)is very bad. These calorie bombs are addictive, contain a lot of calories, and go straight to your stomach and hips.

Soft drinks and energy drinks are also particularly fattening and should be avoided. For nourishing carbohydrates, we recommend the following sources:

Product Carbohydrates / 100 g value
Oatmeal raw 59 g medium
Basmati rice cooked 27 g medium
Bulgur cooked 25 g medium
Quinoa cooked 19 g high
Lentils cooked 17 g high
Apple 14 g high
Potato cooked 14 g medium
Sweet Potato Baked 14 g medium
Blueberries 8 g high
Paleo Bread 5-15 g high

A healthy Meal plan provides you with a rich variety of vegetables, green leafies, lean meats and fish, nuts, oils, herbs, and seeds. These foods provide many vitamins and minerals, and plenty of the proteins and healthy fats your body needs. A high protein content is important for a healthy diet, as protein preserves your muscles, promotes regeneration, and, unlike carbohydrates, keeps you full and satisfied longer. The macronutrient distribution in a healthy diet should be roughly distributed as follows:

  • About 50% carbohydrates
  • 25 – 30% fat
  • 20 – 25% protein

8.1. Healthy food

Meal Plan for healthy eating

Some foods have more nutrients than others and positively affect your body in a certain way. Foods with a very high nutrient density are known as superfoods and are excellent to incorporate in a balanced diet. Although many of these superfoods are quite expensive, there are many cheaper alternatives, that are just as nutrient dense and easy to include in your Nutrition Plan. Here is our Top 10 Superfood List and their effects:

8.2. Healthy Superfood List

Watercress Contains numerous nutrients, has an antibacterial effect, has an anti-inflammatory effect
Broccoli Contains many nutrients, contains a lot of protein, promotes intestinal health
Avocado Contains high amounts of healthy fat, minerals, and vitamins
Chia Seeds contain a lot of protein, contain good fats, contain many minerals
Kale Contains many vitamins and minerals, has anti-inflammatory effects/td>
Blueberries contain antioxidants, fight against intestinal inflammation, contain vitamin C and vitamin E.
Ginger Contains many vitamins and minerals, promotes metabolism, strengthens your immune system
Almonds Rich in protein, rich in good fats, contain many minerals
Cinnamon regulates blood sugar, rich in antioxidants, antibacterial, promotes metabolism
Pumpkin seeds Anti-inflammatory, antioxidant, contain many vitamins and minerals

9. Healthy Eating Tips & Tricks

Meal Plan for healthy eating

To ensure your healthy diet succeeds 100%, here are our basic guidelines for what is healthy and what is unhealthy behavior. Follow these healthy eating guidelines and begin feeling and looking better now.

9.1. Healthy Eating Tips (Do's)

  1. Work out a lot –move as much as possible.
  2. Drink lots of water.
  3. Eat lots of veggies.
  4. Go to bed early and sleep at least 7 hours
  5. Plan rest breaks (i.e. naps, meditation) in your day and stick to them

9.2. Healthy Eating Tips(Don'ts)

  1. Don’t drink soft drinks or eat desserts.
  2. Don’t eat processed meals or fast food.
  3. Don’t watch TV or sit in front of the computer until late in the night.
  4. Don’t rush from one appointment to the next – manage stress.
  5. Don’t only wear sweatpants when being a couch potato (wear them at the gym also!).

Upfit Customer Reviews

Upfit Bewertung Philippe U.

Philippe U.

“Great plans, great service, perfect advice! Thank you! can only recommend further.” [translated]

Upfit Bewertung Tine S.

Tine S.

“I lost 20 kg in 12 weeks. Plans are easy and inexpensive to buy …” [translated]

Upfit Bewertung Anna Y.

Anna Y.

“In 8 weeks I was able to lose 5 kg and not once did I have the feeling that I was on a diet.” [translated]

Upfit Bewertung Philipp W.

Philipp W.

“Individual, practical, and inexpensive. Especially considering how much is included in your Plan.” [translated]