Clean-Eating Challenge

Especially in the heat of the summer months, it is super important to stay hydrated. There are several signs to help you tell if you're getting enough to drink, but a few easy tips can help you get ahead of it. Bring a water bottle with you whenever you can to make it easy to take sips here and there.

The Dietary Guidelines for Americans recommend making at least half of your grains whole grains. Whole grains are a great source of fiber and nutrients to keep your digestive tract healthy. This may sound like a lot, but swapping in whole grains with foods you already eat makes it easier. Try using whole grain pastas or choosing brown rice over white rice to help you meet your goal.

There is no bad time to add vegetables to a meal or snack, especially in the summer months. An easy way to get more veg into your day is to add it to things you already eat. Try adding greens to pasta, vegetables to a stir-fry or peas to your rice to boost your daily intake.

Tonight, try our Roasted Salmon Caprese recipe. This recipe is a mashup of some of our favorite flavors to create a delicious, well-rounded dish. Not to mention, it is on the table in 30 minutes and requires minimal cleanup.

Cutting back on meat can help you save money, eat healthy and make your plate more earth-friendly. Not to mention, there are several health benefits of going plant-based more often. Today, try to not eat any meat and limit your intake of animal products. Fresh recipes like our Healthy Detox Salad will leave you feeling nourished and satisfied, no meat required.

Though desserts are not necessarily front-of-mind when thinking about clean eating, every pattern needs to allow some wiggle room. Treating yourself occasionally makes your pattern more sustainable and realistic for the long term. Planning when and how you treat yourself can help you enjoy it and keep it in check. Try our Pink Lemonade Nice Cream today. Bursting with fruit and flavor, this is a timeless summer treat.

A key part of eating clean is to limit the processed foods you are eating. One simple way to do this is to make foods you enjoy from scratch when it makes sense. Whether it is lunch, a go-to snack or a fun drink, cooking from scratch allows you to save money, eat healthy and customize flavors to your liking.

Spices are a great way to boost the flavor of your food without added salt, sugar or fat. Plus, several spices boast impressive antioxidant benefits to help you stay healthy and fight off chronic disease. Adding spices can also give foods a more complex, satisfying taste. Play around with some of your favorite spices to make a meal bursting with flavor and nutrition tonight.

For a delicious vegetarian main, try our Baked Falafel Sandwich. Chickpeas, tahini and spices help this main to be protein-packed and so flavorful, you won’t even miss the meat. Not to mention, the leftovers are great all week long.

Sipping on water before a meal can help you hydrate up and be more mindful of hunger and fullness. While you cook or before you sit down to eat, take a few minutes to drink a glass to reap the benefits of staying hydrated. 

There are several health benefits of going plant-based more often, and it's better for the environment, too. Try swapping out eggs in your morning vegetable scramble with tofu. This plant-based alternative has comparable flavor and it is packed with protein and nutrition to help you go meatless today.

Focusing on getting your produce locally can help you get excellent quality food while supporting your own community. These days there are several options for produce and more, from farmers markets to co-ops and beyond. Try some seasonal produce and support a local business today.

Summer is the season for grilling. Fire up the charcoals (or gas) and enjoy all the flavors cooking over flame has to offer. Not to mention, grilling boosts the taste of food without having to add much salt or oil, which makes it easy to have clean, easy entrees or sides. It cuts down on the dishes, too. Talk about a win-win.

Now more than ever, restaurants in your area could use your support. Take a night off from cooking and get a whole foods-focused meal from one of your favorite places near you. Learning how to navigate eating out is important for taking clean eating beyond this challenge.

Nothing says summer quite like our Basil Pesto Pasta with Grilled Vegetables. This main is clean, delicious and requires minimal clean up, thanks to the grill. Enjoy warm for dinner, and cooled off like a pasta salad for lunch the next day.

The Dietary Guidelines for Americans recommend making at least half of your grains whole grains. Meeting your whole grain goals can be more delicious than you think. Popcorn is actually a whole grain. It is packed with fiber and very few calories, so it might help with weight loss too if that is your goal. Enjoy our Lemon-Parm Popcorn and Everything Bagel Microwave Popcorn to boost your whole grain intake today.

Alcohol can absolutely have a place in a healthy pattern, but it is good to take a night off every now and again. Skipping the alcohol will save you on calories and help you stay more hydrated, which is important in the summer heat. Swap in one of our easy mocktail recipes for all the flavor without the alcohol.

One way to satisfy a sweet tooth is to indulge in nature's candy: fruit! Whether it's to pick you up from an afternoon slump or to treat yourself after dinner, there are so many delicious ways to enjoy fruit. Recipes like Strawberry-Mango Nice Cream, Mojito Blueberry & Watermelon Salad and Grilled Peaches with Honey Mascarpone are some of our clean eating go-tos.

Hearty recipes like our Spanakopita-Stuffed Portobello Mushrooms are so delicious and filling, you won't even miss the meat.

Make our Chopped Cobb Salad with Chicken tonight for a fresh, clean summer dinner. This dish is packed with protein and veggies to keep you full and nourished all night long. Plus, it can be thrown together in just five minutes, no cooking required. This is the perfect quick dinner for hot summer nights.

At the end of a long day, there are few things as relaxing as winding down with a cup of tea. It's a great post-dinner treat if you are trying to cut down on alcohol or sugar-sweetened beverage consumption. Plus, tea has a slew of impressive health benefits, so sign us up. Just be sure to stay away from caffeinated tea if it's close to bedtime.

Starting your day with a serving of vegetables (or more) can help you easily boost your intake. Try adding greens to smoothies or vegetables to an egg scramble to make it delicious. For something quick, our Everything Bagel Avocado Toast comes together in just five minutes.

Herbs are a great way to boost the flavor of your food without added salt, sugar or fat. Plus, herbs can pack some impressive nutrition along with their fresh flavor. We have a guide to cooking with fresh herbs to help you get started. Make sure you store them correctly to get the most out of their shelf life.

Visiting a farmers market is a great way to get peak season produce. Plus, you can get to know the people who are producing the fruits and veg you love. Farmers usually have great insight into how to make the most of your market haul, from cooking ideas to how to store it correctly. Don't be afraid to strike up a conversation.

There are several health benefits to your body and the planet from eating plant-based more often. Today, skip meat with your evening meal to reap the benefits. Our Hearty Chickpea & Spinach Stew is a comforting, nourishing plant-based main that will keep you full all night.

A little bit of planning ahead can go a long way, especially when it comes to lunch. Meal prepping a lunch ahead can save you time and money on takeout while also helping you eat healthier. Even if you are working from home, there are plenty of great workday lunches to help keep you fueled without overwhelming your schedule.

We take two of our favorite things to make this Hummus-Crusted Chicken Recipe that everyone around your table will love. Pair with vegetables and a whole grain side to make it a clean, well-rounded meal that is ready in just 30 minutes.

Set it and forget it with the slow cooker, no turning on the stove required. Simply add your ingredients in the morning and let the low-and-slow heat do its thing. These slow cooker dinners are flavorful, nutrition and simmer all day so you can do other things.

Sharing meals is an important part of a healthy and enjoyable eating pattern. Take a night off from cooking and get a whole foods-focused meal out with some friends. Learning how to navigate eating out is important for taking clean eating beyond this challenge.

You completed the 30-Day Clean Eating Challenge! Finish things off with a mocktail!