10 day Clean eating diet meal plan Vietnamese style – Day 01

The phrase "clean - eating" or “eating healthy” has been around since the 1960s with the meaning of “ taking steps toward real, wholesome, simpler, minimally-processed foods more often (not absolute or always) and away from highly processed foods.”. In addition to health benefits, this diet is also known as an easy, effective diet. The term "clean - eating" is the most mentioned keyword because of benefits it conveys on health.

This eating clean meal plan is for everyone who loves exotic culinary like Vietnamese food.

Welcome to day 01 eating clean menu!
All the ingredients of The meals of the day have been measured to response the amount of calories of each person, It’s relative but also the most accurate, so you don't have to worry about this problem!

Breakfast: banana smoothie

Ingredient:

• 1 can of yogurt
• 2 ripe bananas
• 1 tablespoon condensed milk
• 10ml of honey
• 100g roasted peanuts
• 1 tablespoon of peanut butter (if it will smell better)
• Calorie intake: 363kcal

Tips for buying bananas

• Avoid the crushed bananas.
• Choose bananas to fit right hand, not too big.
• Choose banana bunch with green fruits and yellow fruits.
• Choose bananas with black dots.
• The ripened banana has a yellow skin, slightly dry, thin crust, slightly intensive skin is a delicious banana.
• Choose green bananas: Choose bananas with a dark green color, evenly curled balls, if there are specks turning to light yellow.
• Do not choose: banana bunch are all yellow because they are brewed.
• Do not choose: Bananas are thick, yellow, stalked, slightly hard by chemicals.
• Do not choose: The banana skin is light green that means not ripe, when purchased, it will be difficult to ripen.

Tips for storing bananas at room temperature

• Use banana wrap food, wrap the sten . Hanging bananas in a well-ventilated place, avoiding the sun, do not place on the floor or on the table.
• Want long-lasting bananas: Put pears, unripe butter near the banana.
• Want to quickly ripen bananas: Put bananas in brown paper bags.
• After the bananas are ripe, store them in the fridge for a longer time.

Tips for storing bananas in the refrigerator

• Make sure freshly ripped bananas are put in the fridge.
• Separate each banana into the refrigerator.

Tips for preserving bananas in the freezer

• Peel banana skin before freezing.
• Leave the fruit alone or sliced ​​according to need.
• If the bananas are dark, use lemon juice on the banana surface.

Time to keep banana:

• Room temperature: for 2-5 days
• Refrigerator: for 5-7 days (cold storage only after bananas are cooked at room temperature)
• Freezer: for 2-3 months (peeled before storage)

LUNCH: YARDLONG BEAN SALAD

Ingredient:

• 100g Yardlong bean
• 50g Tomato
• 50g Onions
• Apple cider vinegar, olive oil, salt and pepper.
• Calorie intake: 75kcal

AFTERNOON SUPPER– STEAMED CARROTS

Ingredient:

• 200g carrots
• 2 tablespoons mayonnaise sauce
• Calories: 202kcal

DINNER - MIEN VERMICELLI CHICKEN

Ingredient:

• Vermicelli 50gr
• Chicken breast 100gr
• Scallions, cilantro, fresh ginger, fried garlic, roasted peanuts
• Soy sauce, apple cider vinegar, pepper
• Calories: 300kcal

How to cook:

Vermicelli is washed and soaked in cold water for about 5 minutes then boiled.

Boiled chicken breast meat then shred small pieces to eat

Scallions, cilantro, freshly washed and finely cleaned and chopped in to small pieces.

Garlic chopped non-aromatic

Mix all the prepared ingredients together with 2 tablespoons of soy sauce, 1 teaspoon of apple cider vinegar and 1 bit of pepper at the end. Keep 15 minute then enjoy it.

NIGHT SUPPER- AN APPLE

So that you finish the first day eat clean Menu.

Let’s wait for the menu eat clean 2.

A little information about supper. Supper Meals are usually around 9.30am, 3-4pm, 8-9pm if working late or 2-3am if working night shift. Supper meals provide about 10-15% of energy needs and do not need enough 4 groups of sugar, protein, fat, vegetables. Sugar in supper meal is important to fight hypoglycemia and provide "main food" for the brain and muscles.