Okurrr, my glowing royals! Have you been feeling a little blah lately? Like your “get up and go” just got up and left?

Plus, at a certain age, you suddenly realize that your previous eating habits aren’t giving you the figure you want. You used to be able to eat whatever you wanted and still be slim and beautiful. But now something has changed, right?

The same here. It seemed like my energy level and hotness percentage had taken a serious nosedive.

But then I stumbled into the magical world of clean eating and everything changed! Suddenly the fog lifted, my curves came back, and I was a fully rejuvenated bombshell once again. You better work, clean food!

That’s why I’m spilling all this nutrient-rich tea about adopting a clean eating lifestyle. Because you fabulous vixens deserve to experience the complete mind-body transformation that comes from loading up on nature’s pure, unprocessed goodness. No more feeling sluggish and dull – just pure vitality, sensuality, and thriving health from AM to PM!

What exactly is this “clean food”?

In the simplest terms, clean eating means prioritizing foods that are as close to their natural state as possible. We’re talking fresh fruits and vegetables straight from Mother Earth, lean proteins, healthy fats, whole grains, legumes, nuts, seeds – you get the idea!

On the flip side, a clean eater avoids anything processed, artificial, or with questionable additives and chemicals. This means saying goodbye to prepackaged snacks, fast food, sugary drinks, and everything in the middle aisles of the grocery store.

The core philosophy of Clean Eating is all about flooding your body with maximum nutrition that provides steady, clean-burning energy and health…NOT bogging you down with fake, manufactured “franken-foods”. When you eat clean, you simply feel better, from the inside out, in every way! More on these juicy benefits in a second.

Trust me, I know the world of clean eating can seem intimidating at first, especially if you’re used to drinking with the delivery guy. But stick with me and I’ll show you how easy and life-changing this lifestyle really is!

The Science Behind Why Clean Eating Refreshes Your Whole Body

Listen, I could preach to you all day about how amazing clean eating makes you feel, but you know I also had to back it up with cold, hard FACTS! Everywhere I looked, studies and nutrition experts were raving about the healing superpowers of cleaning up your diet:

According to research from Harvard, people who eat lots of nutrient-dense whole foods have lower rates of just about every chronic disease-from cancer to heart disease to diabetes. On the flip side, a diet packed with the kind of processed, chemical-laden junk we’re used to can lead to inflammation, weight gain, brain fog, you name it.

Doctors at the Cleveland Clinic Center for Human Nutrition also reported that after just a few weeks of ditching processed foods for clean, whole-food meals, patients experienced major improvements like more energy, better sleep, clearer skin, regulated digestion, and even younger-looking skin!

And let’s not forget the coveted weight loss factor. Clean eating makes it so much easier to maintain a healthy weight without feeling hungry or deprived. The high fiber content and nutrients in whole foods simply allow your body to feel full and energized in a way that fake, processed items never could.

Okay, so now we all understand why cleaning up our diets is basically the Fountain of Youth! Let’s dive into exactly how to do it seamlessly and permanently.

Step-by-step guide to a clean eating lifestyle

For many of us, the idea of completely overhauling our eating habits can feel overwhelming. But the most important thing is to move at a pace that feels doable and sustainable for you.

Start by cleaning out your kitchen and throwing out any processed or chemical-laden items that could sabotage you – think chips, frozen dinners, sugary cereals, baked goods, soda, etc. Next, stock your refrigerator and pantry with a rainbow of fresh produce, proteins like chicken and fish, whole grains, healthy fats like avocado and olive oil, nuts, and other clean whole foods.

From here, you can slowly begin to incorporate more clean meals as you push out the junk. For example, you could eat clean for breakfast and lunch, then enjoy something simple like
something simple like baked salmon and roasted vegetables for dinner. The key is to take baby steps at your own pace.

Another big part of sustainable clean eating is learning how to read nutrition labels. You’ll want to avoid items with hard-to-pronounce ingredients, hydrogenated oils, high-fructose corn syrup, artificial colors and sweeteners, and sneaky additives. Instead, stock up on simple, whole foods with a small number of recognizable ingredients.

As you become more familiar with which foods make the “clean” cut, weekend meal prep can also become a total game changer! Spend a few hours washing, chopping, and batch cooking things like lean proteins, whole grains, roasted vegetables, and more. Then you can easily mix and match these clean components into delicious plates throughout the week, making it basically effortless to eat clean every day.

It’s also important to accept that perfection is the enemy here. You WILL have moments where you crave a greasy burger or indulge in not-so-clean treats on your BFF’s birthday. That’s MORE than okay and to be expected! The goal isn’t deprivation, but finding an 80/20 or 90/10 balance that makes you feel your best most of the time. More on this mindset later!

Now let’s get into these crazy clean food swaps!

Clean Food Swaps

One of the biggest keys to loving (and sticking with) clean eating is discovering all the amazingly delicious whole food alternatives to your old processed favorites! Here are just a few clean food swaps to get your taste buds tingling

Instead of sugary cereals or pastries, start your day with:

• Overnight protein-packed oatmeal with almond milk, berries, cinnamon, and nuts
• A veggie-packed frittata or omelet made with pasture-raised eggs and topped with avocado
• Greek yogurt with fresh fruit, nuts or seeds stirred in

If you’d normally go for pizza or pasta, opt for:

• Zucchini or spaghetti squash boats stuffed with lean turkey or veggie marinara
• Cauliflower rice stir-fry with chicken, veggies and coconut aminos
• A big salad loaded with greens, fresh veggies, chickpeas and a light vinaigrette

When the 3pm craving for chips or candy hits, reach for this:

• A clean trail mix with nuts, seeds, and unsweetened dried fruit
• Smoothies blended with greens, bananas, nut butter, and plant-based protein
• Homemade energy balls made with oats, Medjool dates and shredded coconut

And for those late-night sweet cravings:

• Fresh berries with whipped coconut cream and cacao nibs
• Homemade Dark Chocolate Avocado Pudding
• Cinnamon baked apples with a dollop of nut butter

The possibilities are endless! With a little creativity and a willingness to try new things, you’ll be shocked at how completely satisfied you can feel while still eating clean, whole foods.

I promise, my delicious dimes – in no time, clean eating will go from feeling like a chore to your new normal that you crave. Your body will literally start craving more natural, nutritious foods the longer you stick with it. And once you get a taste of the energy, clear mind, and vitality it brings, you’ll never want to go back!

Now let’s master clean eating on the go!

As much as we’d all love to be home kitchen queens, whipping up clean eats all day, every day, #realitybath – us ladies are busy! Between keeping it tight at the office, being a mom, running all those damn errands, and squeezing in that all-important self-care, sometimes you just need clean, grab-and-go options.

When it comes to buying pre-made clean snacks or meals, you want to focus on brands and options that are:

• Made with whole, recognizable ingredients (no sucralose, dyes, etc.)
• High in protein and fiber to keep you full
• Low in added sugar
• Contain nutrient-dense ingredients like vegetables, fruits, eggs, seeds, etc.

Some of my favorite widely available clean snack picks include RX Bars, cold-pressed juices, single-serve guacamole and plantain chips, hard-boiled eggs, minimal-ingredient beef jerky, full-fat yogurt cups, olives, nut butter packets, roasted chickpeas… the options go on!

As for eating clean at restaurants, the keys are to:

• Load up on vegetable-based entrees and sides
• Ask for sauces and dressings on the side
• See if they can do veggie swaps or lettuce wraps on sandwiches/burgers
• Opt for lean proteins like fish, chicken, shrimp, or marinara dishes over creamy sauces

If it’s available, ask for things like zucchini noodles, cauliflower rice, or a baked sweet potato instead of fries or pasta. You can also never go wrong with a Big Ass Salad loaded with clean toppings and a light vinaigrette!

And for clean work eats, focus on meal-preparing big batches of lunchable stuff like:

• Hearty dinner salads with leafy greens, protein, veggies, and light dressing
• Mason jar salads or Buddha bowls filled with greens, proteins, grains, seeds, etc.
• Soup or stew packed with vegetables, beans, and lean proteins
• Snack mixes of nuts, seeds, dried fruit, granola, jerky… get creative!

Of course, we all know that life can sometimes throw curveballs that cause us to fall off the clean eating horse. Whether it’s stress, lack of preparation, or just a serious case of the
munchies – have no fear! Setbacks are normal and totally okay.

The key is to avoid letting a cheat meal turn into a full-blown shame spiral and binge. If you find yourself thinking, “F–k it, I screwed up!” – STOP RIGHT THERE. Acknowledge that one less-than-clean choice, forgive yourself, and get right back to your healthy habits the next time you have a meal or snack.

It’s also SO helpful to have an accountability crew you can turn to for motivation and support. Whether it’s getting your family to eat clean too, joining online communities, or finding a local nutritionist or health coach, having a tribe that “gets it” can make all the difference.

Ultimately, though, the most important part of owning your new clean eating lifestyle is coming from a place of self-love and damn good reasons why you’re committed to it. Your motivations can’t just be about punishing yourself or stressing over an idealized weight goal. When you fuel up on whole foods to feel energized, confident in your skin, focused, healthy, and like your best self every single day-that’s when the magic REALLY happens!

Okay, I know that was a ton of information! Let’s put it all together.

Here’s a sample clean eating meal plan to get you glowing!

3-Day Meal Plan

Day 1:

Breakfast: Veggie frittata with eggs, spinach, onions, tomatoes & goat cheese crumbles
Lunch: Loaded mixed green salad with grilled chicken, quinoa, sliced avocado, bell peppers, lemon vinaigrette
Dinner: Salmon Fillets, Oven Roasted Brussels Sprouts with Balsamic Glaze, Baked Sweet Potato

Day 2:

Breakfast: Clean overnight oats with unsweetened almond milk, berries, chia seeds, sliced almonds
Lunch: Chicken curry over cauliflower rice, side salad
Dinner: Spiralized veggie “zoodles” baked with turkey meatballs and marina sauce, side of sautéed spinach and garlic

Day 3:

Breakfast: Greek yogurt with sliced mango, hemp seeds & drizzle of raw honey
Lunch: Mason jar salad with mixed greens, shredded carrots, edamame, hard-boiled egg, pecans, and vinaigrette
Dinner: Vegetable and tofu stir fry over quinoa with coconut aminos and cashews

See, dishes and flavors are as bomb as ever! Only with whole, nutrient-dense ingredients that will make you glow and feel like a fertile fertility goddess.

The basics of making clean eating a lifestyle

• Focus on filling half your plate with fruits and vegetables at every meal.
• Include a lean, high-quality protein such as poultry, fish, or plant-based sources
• Include fiber-rich foods like beans, lentils, whole grains, and seeds
• Include healthy fats from nuts, seeds, avocado, olive oil, etc.
• Stay hydrated with infused water, herbal teas, and coffee in moderation
• Read labels and avoid items with hard-to-pronounce additives
• Meal prep vegetable portions, proteins and snacks for the week
• Don’t deprive yourself – find a balance by enjoying small indulgences

So there you have it, my beautiful goddesses! Living a clean, whole-food lifestyle may seem like a big change at first. But I promise you, once you experience the megawatt energy, clear mind, flat stomach, glowing, lush skin, and overall radiance it brings – you’ll never want to go back to the murky, processed way of life you had before.

This is a lifestyle of true self-care, satisfaction without deprivation, and loving yourself from the inside out. And isn’t that what we 40+ queens deserve? You bet we do.

So let’s get in formation, ladies! Your most vibrant, rejuvenated, phenomenal self is just one clean plate away at a time.

Stay glowing,
Your Sofia