Introducing: The Clean Eating Chart | A Black Girl's Guide To Weight Loss

Introducing: The Clean Eating Chart

bgg2wl-chart

A big part of keeping cost down, minimizing time and upping your ability to stick to the plan… is, well, planning. If you fail to plan, you plan to fail. That’s actually pretty accurate… especially when it comes to converting to clean eating.

Thus far, we’ve toyed with cutting fast food, upping the water intake, cooking dinner every night (processed or not)… but now, it’s crunch time. It’s time to get down to business.

Before I hit the grocery, I make a chart like this for myself as well as my little one. I can see, visually, what we’ll be eating throughout the week. Some things will be consistent – like, for example, my daughter eats an apple and a pear for a snack each day, or she’ll eat some cereal for breakfast – and some things, like dinner, are very different each night… especially if you’re like me and you like to try any and every random recipe you get your hands on.

Then again, the problem with trying any and every recipe you can get your hands on, is the number of times you may wind up going back and forth to the grocery. Hence… why you plan in advance. You do a little recipe shopping, write down the ingredients you’ll need for each recipe on the back of your chart, go to your kitchen and cross off the things you have… and everything else? Well, that’s your shopping list for the week!

Meet your new best friend (downloadable PDF file).

Download and print off the chart, then plot out your week. Keep in mind portion sizes (and allowances), what your recipes call for as well as expected cost for each item. Don’t be afraid to scrap a recipe if the ingredients cost too much.

We’re going to spend this week talking about that grocery list and, while I won’t tell anyone what they should eat (beyond just tons of fruits and veggies, of course), I’ll definitely point out things to avoid. It’ll be a fun one, that’s for sure!

The proud leader of the #bgg2wlarmy, Erika Nicole Kendall writes health, fitness, nutrition, body image and beauty, and more here at #bgg2wl. After losing over 150lbs, Kendall became a personal trainer certified in fitness nutrition, women's fitness, and weight loss from the National Academy of Sports Medicine. She now lives in New York with her family, and is working on her 4th, 5th and 6th certificates.

38 Comments

  1. BAnjeeB

    September 20, 2010 at 11:45 AM

    Now this right here is what I don’t do and I know that that not planning is self-defeating. Thank you once again for a very practical way to get on top of this healthier living “thing”.

  2. Monika

    September 20, 2010 at 2:17 PM

    Fantastic!! Thanks for sharing! I have already lost 2 kg since following your blog and appyling your recommendations. YAY!!
    Now shopping w/a plan will slim down my behind and fatten up my wallet hopefully!

  3. Kjen

    September 20, 2010 at 5:42 PM

    I eat healthy most times, but a bigger concern for me was saving money on groceries (coupons only go so far) and cutting down on meal prep. So I’m pretty inspired and excited by the chart, I think it will help me plan ahead better.

  4. cjbrownsc

    September 21, 2010 at 9:46 AM

    Thanks Erika!

    I already printed a few copies and currently working on planning meals for the rest of the week.

  5. Delicia Jenkins

    September 26, 2010 at 9:13 PM

    Great idea! I’ve tried a printable chart like this before but this looks like something I can use in conjunction to after school snacks and snacks for myself. Thanks.

  6. Delicia Jenkins

    September 26, 2010 at 9:17 PM

    Check Out The Clean Eating ChartRT @inetespionage|A Black Girl’s Guide To Weight Loss: http://is.gd/fjD61

  7. Aaqila

    September 28, 2010 at 12:44 PM

    Love this chart!!! it helps a great deal. Oh and I love your site…thank God for twitter!!

  8. Jessica@Flourish

    October 31, 2010 at 10:02 AM

    This is genius!!! I too plan out my meals but this is a perfect way on how to visualize what you’re eating for the week! I’m on WW so I’m going to use his chart to include my food points as well. Thank you!

  9. Eboni

    February 22, 2011 at 1:06 PM

    I absolutely love your site! I just stumbled upon it in a google search. I’ve been mostly eating clean and working out for a few months now and I can already see and feel a huge difference in my body. I’m looking forward to adding some of your recipes to my repertoire and using this chart to better plan my hectic schedule and cut out the processed snacks I’ve been eating between work and school.

  10. Solace

    May 20, 2011 at 4:19 PM

    You. Are. Awesome! I just had to say that. It’s so simple I could kick myself for not doing this before. Anyway – thanks!

  11. Shamiquia

    May 20, 2011 at 7:08 PM

    THANK YOU! I’m going to start for next week!

  12. icwatudid

    July 3, 2011 at 10:53 PM

    The chart really is my best friend! Besides the fact that it’s make dinner decision and grocery shopping so much easier, I just like that fact that it’s a-specially for me (a black woman). I love it!

  13. stephanie

    December 2, 2011 at 12:23 AM

    I have a family and I am 20 pounds over weight,I run but i all so eat and just started yoga yesterday soo lets see how that goes and I am 45 basically this is baby weight from 17 years ago that’s my story can you help me my daughter graduated in may I need to be super cute for this fabulous Day.

  14. kathy

    January 3, 2012 at 12:46 PM

    Hi Erica

    Im tryin to download the PDF but its telling me unable to connect to database.

  15. milaxx

    January 3, 2012 at 9:23 PM

    I can’t seem to download the PDF. I think I need variety in my meals and I want to try some new recipes. I think this may help.

  16. The A.

    January 9, 2012 at 1:49 PM

    Love the chart! I wasn’t able to print it though. Looks like I’m the only one. -__- Let me break out my minimal computer tech skills…

  17. Dalila

    January 9, 2012 at 3:19 PM

    I have something like this similar in my house and it also includes workouts. Planning out meals definitely comes in handy when going grocery shopping. It keeps me from spending money on useless junk lol

  18. Aisha

    January 9, 2012 at 3:49 PM

    This right on time. I just made something similar in google docs this morning to show the hubby what week would look like if we would stick to the plan.

  19. DarkAugustChild

    January 10, 2012 at 3:17 AM

    You just SAVED me a bunch of time in Word/Excel. Thank you so much! :D

  20. Mildrena Houston

    January 10, 2012 at 10:40 AM

    Thanks Erika,

    I love this idea & I’m embracing it whole heartedly. It won’t be hard because my children are open to eating whatever I “cook”; especially fresh veggies.
    For those who couldn’t get the form to print: simply right click on the chart , save it in ” my pictures or wherever you want” , go to you pictures, and print it.

    • kathy

      January 12, 2012 at 7:20 PM

      Thanks Mildrena

      I was able to save it. Thanks again.

  21. TGood

    January 10, 2012 at 10:51 AM

    Couldn’t connect to the PDF :-(

  22. Hadiya

    January 11, 2012 at 1:50 PM

    I can’t get this chart to download either :(

  23. Nell

    April 30, 2012 at 7:44 PM

    Thank you Erika!!! I have tried to do this myself and just didn’t. It has taken me 5 years to lose 130 pounds because I keep starting and stopping but your site has been so motivating to me. THANK YOU THANK YOU THANK YOU ;0) I will use this chart everyday.

  24. panviki

    May 10, 2012 at 1:53 PM

    Thanks for your blog. I am on the road to getting my weight and health in control and your column is a great help to assisting me on improving my life.

  25. Jay

    October 19, 2012 at 1:26 PM

    Hi I was just wondering what would be a good breakfast to eat while on a diet

    • Erika Nicole Kendall

      October 21, 2012 at 7:21 PM

      Oh, I can’t help you, mama. I’m not a dieter.

      If you’re interested in generally changing your lifestyle, though… then, we can talk.

  26. Renee H.

    December 20, 2012 at 6:34 PM

    Can’t wait to get started!! Well actually I will wait til after Christmas and my yearly splurge on our secret recipe Christmas cookies. We eat healthy foods in our house but I’ll be looking to cut out sugar. I’ll be printing out the chart and using it for planning.

  27. Stephanie

    December 20, 2012 at 7:08 PM

    I just printed this and plan to incorporate this in my plans for the New Year. I will start Monday so that I can purposely NOT OVEREAT for Christmas. Thanks for all of your Facebook posts and information on your site it has truly helped me.

  28. Charlene

    February 10, 2013 at 11:52 AM

    I am soo new at this. I will give this a try. I will also be purchasing your DVD.

  29. Angela

    February 28, 2013 at 10:40 AM

    Thanks for the chart…my mom use to use something like this to cut cost. I will be putting into practice today.

  30. Sonya

    February 28, 2013 at 10:54 AM

    I love this, would you mind posting an example of what your daily menus look like? I get so confused/frustrated on what to fix. Do you eat the same thing so many days and then switch it up? LOVE YOUR BLOG!!!

    • Erika Nicole Kendall

      March 1, 2013 at 11:14 AM

      I eat pretty similar breakfasts and lunches because I don’t have time for all that during the day…but dinner is where we get creative and “different.”

  31. Bezzymates

    March 1, 2013 at 5:23 PM

    Hi Erica,

    May I use this chart on my blog? Of course I will use you as the source. I just find it would be most helpful. Thanks.

  32. Jacquie

    March 4, 2013 at 1:45 PM

    Thank you!

  33. Meowlissa

    June 23, 2013 at 1:19 PM

    I’ve been struggling with my weight for so long and finding your website and this excellent chart is filling me with excitement, encouragement, and the belief that I can actually do this.

    Thank you!

  34. arent

    February 15, 2014 at 2:13 PM

    I there, thanks for sharing this chart, it was exactly what I was searching for to begin watching my weight. I am a vegetarian living in France and sometimes French pastries are too tempting there I find myself having to loose a few kilos before spring time. My programme is eating chart + walking programme + lots of water. Thanks again, Sylviane

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