about 2,000 calories...... that would help alot thank u !

What exactly do you mean by "clean eating"?

Assume you mean 'clean eating' in the sense that you're sticking to whole-foods rather than processed ones.  You'll have to adjust the quantities to get to 2000 cals but it could be something like this

Breakfast..... Some whole porridge oats made up with organic milk and water.  A little honey on the top.  A piece of fruit to follow

Lunch.... A mixed salad made with additive-free wholegrain pasta (check the ingredients), some lean home-cooked organic chicken or hard-boiled organic free-range eggs, a selection of fresh salad items, sliced tomato, olives, olive oil.  A pot of plain organic yoghurt with some chopped banana

Mid afternoon snack.... A few ounces of unsalted nuts and raisins.  Some organic oatcakes with 100% peanut butter

Supper.... A home-made Vegetable Chilli casserole of kidney beans, chickpeas, red and green peppers, courgettes, onions, tomatoes... served with plenty of brown rice.   For dessert a compote of dried fruits soaked in apple juice and served with a little fresh organic cream.

thanks alot..... would salmon/sardines and tofu and whey protein powder be consitered clean?

I'd say yes in the case of salmon and sardines... assuming they're fresh or canned in something simple like oil.  Tofu is pretty good stuff so enjoy that.  Whey powder I would personally say isn't a wholefood.  Things like beefsteak, nuts and eggs would be a more natural protein, possibly .  But if I remember rightly you're trying to gain weight and recover so don't cut the whey protein out if it's a big source of your calories.  It's more important that you get the energy.

Gi-Jane gave you some great advice! Typically, eating clean is just a term used by bodybuilders and fitness gurus that simply means eating a diet comprised of whole foods and natural products, while excluding processed goods and junk snacks. You should also check out the book "The Eat Clean Diet" by Tosca Reno (women's fitness model and consultant) if you'd like a more in-depth read. It's a great book filled with meal ideas, recipes, helpful advice, encouragement, food lists, and more! Here's a quick list of some clean-eating foods.

• ANY vegetables, but limit your startchy choices such as white potatoes and white corn.
• WHOLE grains of any kind (oats, spelt, barley, quinoa, etc.) and products made with whole grains.
• Berries, apples, bananas, pineapple, mango - pretty much any fruit, just don't go too overboard, since they can add up.
• Lean proteins such as beans, tofu, chicken breast, white fish such as mahi mahi or halibut (salmon is okay too), lean beef and pork (limit these), and lentils.
• Nonfat dairy products (yogurt, milk, keifer, etc.) Greek yogurt is amazing for extra protein.
• And, NUTS... and seeds! Nuts and seeds should be your main source of essential fatty acids (EFA's), and are also good sources of vitamins and protein. (Try almonds, walnuts, peanuts, hemp nuts, soy nuts, cashews, hazelnuts, sunflower seeds, pumpkin seeds, and FLAXSEEDS!)
• Of course, if you must indulge, or feel like a baked treat, use whole grain flour and wholesome sweetners such as Sucanant, agave nectar, honey, maple syrup, brown rice syrup, raw unbleached sugar, or molasses. Stevia (naturally sweet-tasting herb) is also acceptable for Eating Clean. Also, substitute applesauce or canola oil for vegetable oil or shortening in recipes, and use flaxseed or egg replacer instead of whole eggs.

This is what I had a day this week when I ate clean:

Breakfast: Rolled oats prepared with unsweetened soy milk (organic), grapes, raisins, strawberries, Cinnamon, and a Stonyfield organics low-fat yogurt.

Midmorning snack: Baby carrots and raw almonds.

Lunch: Half a whole grain pita with home made falafel, alfalfa sprouts, spinach, raw broccoli, and unsweetened Silk.

Snack: one slice of Natural Oven flax seed bread with 2 tablespoons of natural hummus, raw bell pepper, baby carrots, and a peach.

Dinner: Whole grain Spaghetti with all-natural pasta sauce and lean ground sirloin, romaine lettuce salad with bell pepper and carrot, natural Ranch dressing, skm milk, strawberries, and steamed broccoli.

Snack: a frozen banana with 72% dark chocolate covered coffee beans.

Before bed: Half a bag of SmartPop kettle corn.

The only thing not 'clean' would be the popcorn, but it is all-natural and low-fat...eat things like that  if you want to. zebulancherry did a great job outlining staple foods. Good luck!

I'd recommend you check out Clean Eating magazine (www.cleaneatingmag.com) It's new so there are only 2 issues out but they have 30 day meal plans in each issue with the recipes included! Most day's food totals average 1800-2000 calories.

My day usually looks like this (averaging 1900-2200 cals):

Breakfast: One of the following (carb choices):

• 1/3 cup oat bran or steel cut oats (with cinnamon and 1 tbsp ground flax & wheat germ) with a little REAL maple syrup and berries, fruit, applesauce or canned pumpkin
• 1.5 cups of flaked cereal (like Nature's Path multibran flax) with 1/2 cup soy milk
• whole wheat English muffin with peanut butter and jam

Paired with one of the following (protein choices):

• 1 egg or 1/3 cup egg whites (+/- veggies if I have time)
• 1/2 cup plain yogurt with small amount of granola/nuts
• 1/2 cup cottage cheese with apple butter & sunflower seeds
• 1 cup soy milk (Silk Light or Unsweetened)

and sometimes I'll add 1/2 cup of OJ or soy milk 

Lunch: most of the time, i'll bring a whole wheat wrap with leftover meat from the previous night's supper or canned tuna or chicken. I'll add various veggies to it and i'll have a good lunch for ~350 cals. I'll usually pair it with fruit/veggies or yogurt/cottage cheese. Other times, I'll cook extra meat the night before and put it on a salad, or I'll make a big pot of something (like veggie chili) and divide it for lunches during the week.

Dinner: some combo of meat + veg + whole grain. Ex: baked or pan-seared salmon + side salad + brown rice; chicken breast + steamed broccoli + yam fries; tofu stirfry with quinoa

If I feel like have dessert, I'll add a piece of fruit, puffed cereal (Kashi honey puffed) with soy milk & strawberries, 1 cookie, 1 piece of good quality chocolate, 1 real fruit popsicle, etc)


In between breakfast, lunch and before & after workouts (usually at 4;00 on weekdays) Snacks: 1/2 cup plain yogurt or cottage cheese (with fruit, All Bran Buds or a small amount of granola), almonds/cashews, Kashi dark chocolate cherry granola bar, various fruits [apple, banana, pear, cherries, grapes, mango, etc], baby carrots, individual servings of cheese (like Kraft Live Active), 1/2 whole grain bagel with peanut butter, 1 cup chocolate soy milk, soy latte or 1/2 sweet iced coffee from Starbucks, whole wheat pita with hummus.

Breakfast: Egg White/One-Two Egg Scramble with mushrooms, bell peppers, olives, onions & tomatoes sauteed in olive oil with a piece of Ezekiel Toast

Snack: Sliced BOARS HEAD Turkey with cucumber slices, celery, cherry tomatoes or lettuce boats

Lunch: Large Salad [mixed greens] topped with Grilled Chicken, Sardines or Salmon as well as tomatoes, peppers, cucumbers &  artichoke hearts with some grilled vegetables [eggplant, onions, zucchini, mushrooms] along side

Snack: Almonds or Flaxseed Crackers [made simply with flax seeds, eggwhites, cinnamon & stevia]

Dinner: Fillet of Salmon, Sardines, Cod, Halibut, Etc or Chicken/Turkey Breast or Free Ranged Burger with a side salad & steamed asparagus, leeks, broccoli & grilled fennel with another slice of Ezekiel Toast

 

*Acceptable Oils = Olive Oil, Flaxseed Oil [good for salad dressing, not cooking] & macadamia nut oil

*Acceptable Drinks = coffee sweetened with stevia, sparkling naturally flavored water, regular water, unsweetened tea

*Acceptable Meats/Fish = Basically ALL fish except for the ones high in mercury [shark, swordfish] & any fried fish & meats that are free ranged, like grass-fed beef, bison, ostrich, elk, venison, goat & lamb