Home Clean Eating Boot Camp Introducing: The Clean Eating Chart

Introducing: The Clean Eating Chart

by Erika Nicole Kendall

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!

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BAnjeeB September 20, 2010 - 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”.

Monika September 20, 2010 - 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!

Kjen September 20, 2010 - 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.

cjbrownsc September 21, 2010 - 9:46 AM

Thanks Erika!

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

Delicia Jenkins September 26, 2010 - 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.

Delicia Jenkins September 26, 2010 - 9:17 PM

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

Aaqila September 28, 2010 - 12:44 PM

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

Jessica@Flourish October 31, 2010 - 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!

Eboni February 22, 2011 - 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.

Solace May 20, 2011 - 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!

Shamiquia May 20, 2011 - 7:08 PM

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

icwatudid July 3, 2011 - 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!

stephanie December 2, 2011 - 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.

kathy January 3, 2012 - 12:46 PM

Hi Erica

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

milaxx January 3, 2012 - 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.

The A. January 9, 2012 - 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…

Dalila January 9, 2012 - 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

Aisha January 9, 2012 - 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.

DarkAugustChild January 10, 2012 - 3:17 AM

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

Mildrena Houston January 10, 2012 - 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 - 7:20 PM

Thanks Mildrena

I was able to save it. Thanks again.

TGood January 10, 2012 - 10:51 AM

Couldn’t connect to the PDF 🙁

Hadiya January 11, 2012 - 1:50 PM

I can’t get this chart to download either 🙁

Nell April 30, 2012 - 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.

panviki May 10, 2012 - 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.

Jay October 19, 2012 - 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 - 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.

Renee H. December 20, 2012 - 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.

Stephanie December 20, 2012 - 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.

Charlene February 10, 2013 - 11:52 AM

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

Angela February 28, 2013 - 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.

Sonya February 28, 2013 - 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 - 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.”

Bezzymates March 1, 2013 - 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.

Erika Nicole Kendall March 1, 2013 - 8:09 PM

Go for it.

Jacquie March 4, 2013 - 1:45 PM

Thank you!

Meowlissa June 23, 2013 - 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!

arent February 15, 2014 - 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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