The Key to Wellness and Disease Prevention
Welcome to the world of clean eating! If you’ve landed here, it’s likely because you’re seeking answers to a health challenge or ready to take charge of your well-being. Clean eating isn’t just about nourishing your body—it’s about protecting it from the inside out, helping you feel your best and live with vitality. Let’s dive into why clean eating is so much more than just a trendy term and how it’s a powerful tool for preventing inflammation, chronic disease, and even cancer.
What Is Clean Eating, Anyway?
Clean eating is all about embracing real, whole foods and saying goodbye to the processed junk. Picture fresh, vibrant veggies, sweet, juicy fruits, quality meats, healthy fats, and nutrient-packed nuts and seeds. It’s not about obsessing over calories or cutting out entire food groups—it’s about fueling your body with the purest, most wholesome ingredients available.
Why does this matter? When we choose processed foods, sugary snacks, refined carbs, and high-glycemic items, we’re not just filling up on empty calories. We’re inviting chronic inflammation into our bodies. And that inflammation? It’s like a quiet, invisible fire that slowly harms our cells, creating the perfect environment for diseases—cancer included—to thrive.
The Low-Carb Shift: Cutting Back on Refined Carbs
One of the simplest and most powerful ways to fight inflammation and boost your health is by cutting back on refined carbohydrates. These carbs—think white bread, pasta, and sugary snacks—cause a quick spike in blood sugar, leading to insulin resistance and triggering more inflammation. By embracing a lower-carb, higher-protein, and higher-fat approach, you can stabilize your blood sugar, reduce insulin levels, and calm inflammation.
For me, the journey to clean eating began in 2021 when I was battling chronic pain. The transformation I experienced was nothing short of life-changing. It wasn’t just about changing what I ate—it was about feeling better, gaining boundless energy, eliminating pain, and taking back control of my health.
Why Chronic Inflammation Is a Problem
Here’s the bottom line: Chronic inflammation is like the perfect breeding ground for disease. When you eat foods that fuel inflammation—like processed meats, refined sugars, and unhealthy oils—your body releases chemicals that slowly damage your cells and tissues. Studies have shown that this ongoing damage is a major player in the development of cancer. (Sources listed at the bottom of page.)
Let’s take a quick peek at the science:
- Sugar and Insulin Resistance: When you load up on sugar, your insulin levels spike—and cancer cells love that! They thrive on glucose, using it as fuel to grow. Research published in Cancer Epidemiology, Biomarkers & Prevention shows that high-glycemic diets—think sugary foods and refined carbs—significantly raise the risk of breast and colorectal cancers. (Source)
- Processed Meats with Nitrates: These meats, often loaded with preservatives like nitrates, are classified as Group 1 carcinogens. That means they’re strongly linked to an increased risk of colorectal cancer. (Source)
- Omega-6 Fats: Found in processed vegetable oils, omega-6 fatty acids can ramp up inflammation in your body when consumed too often. And inflammation? It’s a key factor in fueling cancer risk. (Source)
The Clean Eating Approach to Fighting Inflammation
The great news? Clean eating works in your favor. By focusing on anti-inflammatory, nutrient-packed foods, you can reduce chronic inflammation—and with it, the risk of serious diseases like cancer.
Here’s what to put on your plate:
- Lean Proteins: Think grass-fed beef, pasture-raised chicken, wild-caught fish, and eggs. These provide the building blocks your body needs without harmful additives.
- Healthy Fats: Avocados, olive oil, and fatty fish like salmon are rich in omega-3s, which actively reduce inflammation.
- Colorful Veggies: The brighter, the better! Broccoli, spinach, peppers, and carrots are loaded with antioxidants and fiber to keep inflammation in check. Choose non-starchy veggies over higher-carb options for optimal blood sugar control.
- Low-Glycemic Fruits: Berries, apples, and citrus fruits provide natural sweetness without the sugar spikes.
- Nuts and Seeds: Walnuts and flaxseeds are especially good for delivering anti-inflammatory omega-3s.
A Quick Note on Grass-Fed and Pasture-Raised Meats:
Grass-fed and pasture-raised meats are often hailed as the gold standard for clean eating because of their superior nutrient profile and better environmental impact. But let’s be real—they’re not always accessible or affordable for everyone. The key takeaway? Clean eating is all about choosing real, whole foods and steering clear of processed junk, no matter where those foods come from.
Perfection doesn’t exist, and everyone’s situation is different. The goal is to do the best you can with what’s available and within your budget. Whether that’s conventionally raised meat, local finds, or whatever fits your wallet, what matters is nourishing your body with wholesome, clean ingredients. Every small, positive step you take counts. Remember, your wellness journey is about progress, not perfection!
Getting Started with Clean Eating
Ready to take the plunge? Here’s how to set yourself up for success:
Tidy Up Your Pantry
Time to say goodbye to the junk—chips, sugary cereals, and processed snacks. Swap them out for whole foods like crunchy nuts, nourishing seeds, and naturally sweet dried fruits (just make sure they’re unsweetened!).
Plan Ahead for Success
Meal planning doesn’t have to be a hassle—it can actually be fun! Pick a few simple, go-to recipes each week, like baked salmon with roasted veggies or a flavorful beef stir-fry. Planning ahead helps you dodge the temptation of quick, processed meals when you’re short on time.
Prep Like a Pro
Set aside a couple of hours each week to chop veggies, marinate proteins, or prep big batches of meals. Cook up some meats and have them ready to go, so you’ve got quick, clean meals on hand. Trust me—this will save you from those late-night pizza cravings!
Find Your Balance
Each meal should hit the trifecta: protein, healthy fat, and a veggie or fruit. It’s not about being perfect—it’s about making steady, nourishing choices that support your body. And don’t forget to keep those carbs in check!
Benefits You’ll Love
What can you expect when you start eating clean? The benefits are almost immediate:
- Boosted Energy: Say goodbye to that sluggish feeling and hello to clearer focus and sustained energy throughout the day.
- Gut Health Boost: Clean, whole foods work wonders for your digestive system, helping reduce bloating and discomfort for a happier tummy.
- Reduced Inflammation: Enjoy relief from joint pain and chronic aches—clean eating helps soothe inflammation, leaving you feeling more comfortable.
- Effortless Weight Management: Clean eating naturally helps curb cravings and keep your weight in check. Plus, when combined with lower-carb choices, it supports fat loss and a healthy metabolism.
- Sharper, Clearer Mind: Omega-3-rich foods aren’t just great for your body—they’re key for brain health, lowering the risk of cognitive decline and supporting mental clarity.
Unlock Your Clean Eating Potential with “30 Days of Delicious: A Low-Carb Clean Eating Adventure“
Ready to transform your health and dive into a life-changing clean eating journey? My 30 Days of Delicious e-book is packed with mouthwatering, low-carb recipes and a complete meal plan that will make clean eating simple and satisfying. With easy-to-follow menus, grocery lists, and a variety of fresh, anti-inflammatory foods, this guide will help you eliminate processed junk and fuel your body with wholesome ingredients. Whether you’re looking to boost energy, reduce inflammation, or simply eat better, this e-book is your perfect companion. Grab it now for just $7.99 (regular price $15.99) and start your adventure to wellness today! Plus, enjoy a free week of additional meals below as a sneak peek to get you started!
Clean Eating and Cancer Prevention
The link between what we eat and cancer prevention is undeniable. By cutting back on inflammatory foods, loading up on nutrient-rich whole foods, and adopting a lower-carb lifestyle, you’re not just boosting your quality of life—you’re giving yourself a fighting chance for long-term health. In fact, a 2019 meta-analysis showed that anti-inflammatory diets reduced the risk of gastrointestinal cancers by 25%. (Source)
A Personal Note
I started my clean eating journey after noticing how certain foods made me feel sluggish and unwell. Over time, I discovered that switching to nutrient-dense, whole foods and cutting back on refined carbs gave me energy, reduced inflammation, and helped me feel my best. It’s not just about preventing disease—it’s about thriving every single day.
Below I’ve included a 1-week low-carb clean meal plan, featuring all-natural foods. This plan focuses on whole, real foods to keep things simple and healthy. You can find a printable pdf here: free 7-Day Clean Eating Meal Plan & Recipes
Recipes:
Day 1 – Monday
Scrambled Eggs with Sautéed Spinach and Bacon
- Ingredients: 2 eggs, 1 cup spinach, 2 slices nitrate-free bacon, salt, pepper
- Instructions:
- Cook bacon until crispy. Set aside and chop.
- In the same pan, sauté spinach until wilted. Set aside.
- Scramble eggs in the pan, season with salt and pepper. Add spinach and bacon back in and serve.
Grilled Chicken Salad with Avocado, Cucumber, and Olive Oil Dressing
- Ingredients: 1 grilled chicken breast, 1/2 avocado, 1/2 cucumber, olive oil, salt, pepper
- Instructions:
- Grill chicken breast, slice into strips.
- Combine avocado, cucumber, and chicken on a plate.
- Drizzle with olive oil, season with salt and pepper.
Baked Salmon with Roasted Brussels Sprouts
- Ingredients: 1 salmon fillet, 1 cup Brussels sprouts, olive oil, salt, pepper
- Instructions:
- Preheat oven to 400°F (200°C).
- Drizzle olive oil over Brussels sprouts, season with salt and pepper, and roast for 20-25 minutes.
- Season salmon with salt and pepper, bake for 12-15 minutes until cooked through.
Day 2 – Tuesday
Bacon and Avocado Egg Muffins
- Ingredients: 2 eggs, 2 slices nitrate-free bacon, 1/2 avocado
- Instructions:
- Cook bacon until crispy. Chop into small pieces.
- Whisk eggs and pour into a muffin tin. Add bacon and avocado chunks.
- Bake at 350°F (175°C) for 15-20 minutes.
Tuna Salad with Mixed Greens, Olive Oil, and Lemon Dressing
- Ingredients: 1 can tuna, 1 cup mixed greens, 1 tbsp olive oil, 1 tbsp lemon juice, salt, pepper
- Instructions:
- Drain tuna and place in a bowl.
- Mix with greens, olive oil, lemon juice, and season with salt and pepper.
Grilled Steak with Steamed Green Beans
- Ingredients: 1 steak (your choice), 1 cup green beans, olive oil, salt, pepper
- Instructions:
- Grill steak to desired doneness.
- Steam green beans until tender. Drizzle with olive oil and season with salt and pepper.
Day 3 – Wednesday
Omelette with Mushrooms, Onions, and Sausage
- Ingredients: 2 eggs, 1/4 cup sliced mushrooms, 1/4 cup diced onions, 1 sausage link (cooked and crumbled), salt, pepper
- Instructions:
- Sauté mushrooms and onions in a pan until tender.
- Add crumbled sausage and cook through.
- Whisk eggs and pour over the mixture, cook until eggs are set.
Grilled Chicken Breast with Roasted Vegetables
- Ingredients: 1 chicken breast, 1 cup mixed vegetables (carrots, zucchini, etc.), olive oil, salt, pepper
- Instructions:
- Grill chicken breast to desired doneness.
- Roast mixed vegetables with olive oil, salt, and pepper at 400°F (200°C) for 20 minutes.
Baked Chicken Thighs with Cauliflower Mash
- Ingredients: 2 chicken thighs, 1 head cauliflower, 1 tbsp butter, salt, pepper
- Instructions:
- Bake chicken thighs at 375°F (190°C) for 35-40 minutes.
- Steam cauliflower until tender, then mash with butter and season with salt and pepper.
Day 4 – Thursday
Scrambled Eggs with Smoked Salmon and Avocado
- Ingredients: 2 eggs, 1/2 avocado, 2 oz smoked salmon, salt, pepper
- Instructions:
- Scramble eggs in a pan, season with salt and pepper.
- Serve eggs with avocado slices and smoked salmon.
Turkey and Avocado Lettuce Wraps
- Ingredients: 4 slices turkey breast, 1/2 avocado, lettuce leaves, salt, pepper
- Instructions:
- Slice avocado and layer on turkey slices.
- Wrap in lettuce leaves and season with salt and pepper.
Ground Beef Stir-Fry with Broccoli and Zucchini
- Ingredients: 1 lb ground beef, 1 cup broccoli florets, 1 zucchini (sliced), olive oil, salt, pepper
- Instructions:
- Brown ground beef in a pan, season with salt and pepper.
- Add broccoli and zucchini and sauté until tender.
Day 5 – Friday
Bacon and Eggs with Sautéed Bell Peppers
- Ingredients: 2 eggs, 2 slices nitrate-free bacon, 1 bell pepper, salt, pepper
- Instructions:
- Cook bacon until crispy. Set aside and chop.
- Sauté bell pepper in the same pan until tender.
- Scramble eggs and combine with bacon and bell pepper.
Chicken Caesar Salad
- Ingredients: 1 grilled chicken breast, 1 cup romaine lettuce, 2 tbsp homemade Caesar dressing, salt, pepper
- Instructions:
- Grill chicken breast and slice into strips.
- Toss with romaine lettuce and Caesar dressing.
Grilled Shrimp with Roasted Asparagus
- Ingredients: 1 lb shrimp, 1 bunch asparagus, olive oil, salt, pepper
- Instructions:
- Grill shrimp until pink and cooked through.
- Roast asparagus with olive oil, salt, and pepper at 400°F (200°C) for 15 minutes.
Day 6: Saturday
Breakfast: Scrambled Eggs with Sautéed Mushrooms and Onions
Ingredients:
3 eggs, 1/4 cup mushrooms (sliced), 1/4 onion (diced), 1 tablespoon butter or olive oil, salt and pepper to taste
Instructions:
- Heat a skillet over medium heat and add butter or olive oil.
- Add the diced onions and sauté until soft, about 2-3 minutes.
- Add the sliced mushrooms and cook until tender, about 3 minutes.
- In a bowl, whisk the eggs with salt and pepper.
- Pour the eggs into the skillet with the vegetables and cook, stirring gently, until scrambled and fully cooked, about 2-3 minutes.
- Serve hot and enjoy!
Lunch: Grilled Chicken with a Side of Mixed Greens and Avocado
Ingredients:
1 chicken breast, 1 tablespoon olive oil, salt and pepper to taste, 1 avocado (sliced), 2 cups mixed greens, 1 tablespoon olive oil (for dressing), 1 teaspoon lemon juice (for dressing), salt and pepper to taste
Instructions:
- Preheat the grill to medium-high heat.
- Rub the chicken breast with olive oil and season with salt and pepper.
- Grill the chicken for 6-7 minutes on each side until fully cooked.
- While the chicken is grilling, toss the mixed greens with olive oil, lemon juice, salt, and pepper.
- Once the chicken is done, slice it and serve on top of the salad.
- Add sliced avocado on the side and enjoy!
Dinner: Zucchini Noodles with Beef Bolognese Sauce
Ingredients:
1 lb ground beef, 1 zucchini (spiralized into noodles), 1/2 cup diced tomatoes, 1/4 onion (diced), 2 cloves garlic (minced), 1 tablespoon olive oil, 1 teaspoon dried oregano, 1 teaspoon dried basil, salt and pepper to taste
Instructions:
- Heat olive oil in a large skillet over medium heat.
- Add the diced onion and garlic, and cook for 2-3 minutes until softened.
- Add the ground beef to the skillet and cook until browned, breaking it up with a spoon.
- Stir in the diced tomatoes, oregano, basil, salt, and pepper. Simmer for 10 minutes.
- While the sauce is simmering, spiralize the zucchini into noodles and set aside.
- In a separate pan, sauté the zucchini noodles in olive oil for 2-3 minutes until slightly tender.
- Serve the beef Bolognese sauce over the zucchini noodles and enjoy!
Day 7: Sunday
Breakfast: Bacon and Avocado Breakfast Salad
Ingredients:
2 slices bacon (sugar-free, nitrate-free), 2 cups mixed greens, 1 avocado (sliced), 1 boiled egg (sliced), salt and pepper to taste, 1 tablespoon olive oil, 1 teaspoon lemon juice
Instructions:
- Cook the bacon slices in a skillet over medium heat until crispy, about 4-5 minutes per side.
- While the bacon is cooking, prepare the salad by combining mixed greens, sliced avocado, and sliced boiled egg in a bowl.
- Once the bacon is cooked, crumble it over the salad.
- Drizzle with olive oil and lemon juice, and season with salt and pepper.
- Toss everything together and enjoy!
Lunch: Chicken Caesar Salad (with Homemade Caesar Dressing)
Ingredients:
1 grilled chicken breast (sliced), 2 cups romaine lettuce (chopped), 2 tablespoons homemade Caesar dressing, 1 tablespoon grated Parmesan cheese
Instructions:
- Grill the chicken breast and slice it into strips.
- In a large bowl, toss the romaine lettuce with Caesar dressing.
- Add the sliced grilled chicken on top of the salad.
- Sprinkle with grated Parmesan cheese.
- Serve and enjoy!
Dinner: Grilled Salmon with Sautéed Spinach and Roasted Carrots
Ingredients:
1 salmon fillet, 1 tablespoon olive oil (for grilling), salt and pepper to taste, 2 cups fresh spinach, 1 tablespoon butter, 2 carrots (peeled and cut into sticks)
Instructions:
- Preheat the grill to medium-high heat.
- Brush the salmon fillet with olive oil and season with salt and pepper.
- Grill the salmon for 4-5 minutes on each side until it reaches your desired doneness.
- While the salmon is grilling, sauté the spinach in butter over medium heat for 2-3 minutes until wilted.
- Preheat the oven to 400°F.
- Place the carrot sticks on a baking sheet, drizzle with olive oil, and season with salt and pepper.
- Roast the carrots in the oven for 20-25 minutes until tender.
- Serve the grilled salmon with sautéed spinach and roasted carrots on the side.
Homemade Caesar Salad Dressing
Ingredients:
- 1/2 cup mayonnaise (preferably homemade or a clean brand)
- 2 tablespoons Dijon mustard
- 2 tablespoons fresh lemon juice (about 1 lemon)
- 2 teaspoons Worcestershire sauce (make sure it’s clean with no added sugar)
- 1 garlic clove, minced
- 1/2 cup freshly grated Parmesan cheese
- Salt and pepper to taste
- 2-3 tablespoons olive oil (optional, for a thinner dressing)
Instructions:
- Combine Ingredients: In a bowl, combine mayonnaise, Dijon mustard, lemon juice, Worcestershire sauce, and minced garlic. Mix well until smooth.
- Add Parmesan: Stir in the grated Parmesan cheese, and season with salt and pepper to taste.
- Adjust Consistency: If you prefer a thinner dressing, slowly add olive oil, 1 tablespoon at a time, until you reach your desired consistency.
- Taste & Adjust: Taste the dressing and adjust seasoning if necessary. Add a little extra lemon juice or Worcestershire sauce for more tang, or more Parmesan for a cheesier flavor.
- Serve or Store: Serve immediately on your Caesar salad, or store in the fridge for up to 1 week.
Grocery List:
Proteins:
- 18 eggs
- 4 chicken breasts
- 1 lb ground beef (grass-fed, if possible)
- 1 salmon fillet
- 8 slices sugar-free bacon (nitrate-free)
- 2 slices turkey bacon (sugar-free, nitrate-free)
- 1 lb ground turkey
- 1 lb shrimp (peeled and deveined)
Vegetables:
- 1 zucchini
- 1 large cucumber
- 2 cups mixed greens (for salads)
- 1 avocado
- 1 head romaine lettuce (for Caesar salad)
- 1/2 red onion
- 1/2 yellow onion
- 2 bell peppers (1 red, 1 yellow)
- 2 carrots
- 1 bunch spinach
- 1/2 cup mushrooms (sliced)
- 2 cups cherry tomatoes
- 1/2 cup diced tomatoes (canned or fresh)
- 1 lemon
- 1 lime
- 1 bunch fresh parsley (for garnish)
- 1 cup cauliflower rice (optional)
- 1 small head broccoli
Dairy:
- 1/4 cup grated Parmesan cheese
- 1/2 cup heavy cream (for creamy sauces, optional)
- 1 block full-fat mozzarella cheese (for topping or snacking)
Healthy Fats:
- 1 bottle extra virgin olive oil
- 1 jar coconut oil
- 1 jar natural almond butter (unsweetened)
- 1 bottle avocado oil (for cooking)
Pantry Items:
- 1 jar organic tomato sauce (no sugar added)
- 1 bag of raw pumpkin seeds
- 1 bag raw almonds
- 1 bag raw walnuts
- 1 jar Dijon mustard
- 1 bottle apple cider vinegar
- 1 bottle balsamic vinegar
- 1 bottle organic soy sauce (or tamari for gluten-free)
- 1 bottle fish sauce (for stir-fry)
- 1 jar unsweetened dried cranberries (for snacks, optional)
- 1 bottle coconut aminos (for stir fry or marinade)
Spices & Seasonings:
- Salt
- Pepper
- Garlic powder
- Onion powder
- Italian seasoning
- Ground cumin
- Ground paprika
- Red pepper flakes (optional)
- Fresh garlic (3-4 cloves)
- Dried basil
- Dried oregano
- Ground turmeric
- Chili powder
Other:
- 1 bag cauliflower rice (optional, for serving with stir-fry)
- 1 bag of unsweetened coconut flakes (optional for snacks)
- 1 jar Caesar dressing (or ingredients to make homemade dressing – see recipe)
- 1 bag of unsweetened coconut flakes (optional for snacks)
This meal plan offers a variety of tasty, simple, and clean meals, with easy snack options to complement your day. Enjoy your week of healthy eating!
Disclaimer:
The information provided in this blog post is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making any changes to your diet, lifestyle, or treatment plan, especially if you have any underlying health conditions or are taking medications. While clean eating and a balanced diet can contribute to overall health, they are not a substitute for professional medical care or treatment. The content in this post is based on personal experience and research, and individual results may vary.
Citations
Bodén S, Myte R, Wennberg M, Harlid S, Johansson I, Shivappa N, Hébert JR, Van Guelpen B, Nilsson LM. The inflammatory potential of diet in determining cancer risk; A prospective investigation of two dietary pattern scores. PLoS One. 2019 Apr 12;14(4):e0214551. doi: 10.1371/journal.pone.0214551. PMID: 30978193; PMCID: PMC6461253.
Higginbotham S, Zhang ZF, Lee IM, Cook NR, Buring JE, Liu S. Dietary glycemic load and breast cancer risk in the Women’s Health Study. Cancer Epidemiol Biomarkers Prev. 2004 Jan;13(1):65-70. doi: 10.1158/1055-9965.epi-03-0066. PMID: 14744735; PMCID: PMC4166477.