The Eat Clean Diet

The Eat-Clean Diet is a solution to weight loss from Tosca Reno, a New York Times best-selling author of Your Best Body Now and the Eat-Clean Diet series, and The Start Here Diet, selling more than 2 million copies worldwide.

What is unique about Tosca is her journey. Tosca suffered under excess weight until she reached her 40s. She believes in herself and took control of her life, transforming herself into a fit woman that modeled a bikini in her 40s.

Tosca wants you to reveal the beautiful body hidden underneath your fat with the 80/10/10 rule. You’ll need 80% nutrition, 10% genes and 10% training to uncover that body.

The Eat Clean Diet Run Down

Foods you are forbidden to eat: Doughnuts, marsh mallow fluff, colas, sodas, carbonated beverages, bacon, deli meats and processed meats, sugar-loaded breakfast cereals, fruit juices and fake fruit drinks, candy, candy floss, cotton candy, French fries and Twinkies. Remember that saturated fats and sugar are the worst things you can consume on the diet.

55-60% percent of your diet should be carbohydrates unlike other popular diets. (Atkins) Complex carbohydrates are the kind of carbs to eat which should be from fruit, vegetables and whole grains. A few examples are oatmeal, brown rice and yams. Other proper carbs are listed in the book (The Eat Clean Diet Recharged). 

Foods to have in the house are:


1.     Pam or nonstick spray coating

2.     Herbs: rosemary, basil, oregano, dill, mint, tyme, or other favorites

3.     Spices: red pepper flakes, cinnamon, nutmeg, cloves, allspice

4.     Sea salt

5.     Black pepper, peppercorns

6.     Balsamic vinegar

7.     Rice vinegar

8.     Low-sodium vegetable or chicken broth

9.     Low-sodium vegetable or chicken cubes

10. Garlic powder

11. Onion powder

12. Lemon juice

13. Lime juice

14. Apple cider vinegar


Whole grains:

1.     Brown rice

2.     Flaxseed

3.     Wheat germ

4.     Oatmeal

5.     Cream of wheat

6.     Quinoa

7.     Bulgur

8.     Millet



1.     Almonds, unsalted

2.     Cashews, unsalted

3.     Sunflower seeds, unsalted

4.     All-natural nut butters



1.     Muesli

2.     Weetabix

3.     Kashi cereals

4.     Shredded Wheat

5.     Ancient grains

6.     All-Bran


Dried Fruit:

1.     Apricots

2.     Raisins

3.     Dried apples

4.     Prunes

5.     Cranberries

6.     Cherries

7.     Figs

8.     Dates



1.     Mustard

2.     Salsa



1.     Extra virgin olive oil

2.     Safflower oil

3.     Pumpkin oil



1.     Yams

2.     Sweet potatoes

3.     Potatoes

4.     Onions

5.     Garlic

6.     Squash

7.     Turnip

8.     Wheat beans

9.     Unsweetened applesauce

10. Chickpeas

11. Lentils

12. Kidney beans

13. Bottled water, distilled and regular

14. Canned tomatoes – crushed, whole and ground

15. Tuna-water packed

16. Salmon – water packed

17. Low-fat soups

18. Canned corn- low sodium

19. Canned peas- low sodium

20. Tomato paste

21. Lemon juice

22. Lime juice

23. Whole-grain flours


Dry Goods:

1.     Baking soda

2.     Whole-wheat flour

3.     Baking powder

4.     Vanilla, best-quality

5.     Sea salt


1.     Bee pollen

2.     Whey protein powder

3.     Protein bars

4.     Vitamins B,C,E

5.     Magnesium

6.     Calcium

7.     Omega-3 fatty acids

8.     Creatine

9.     MSM

10. Daily multivitamin

11. Alfalfa

12. Wheatgrass

13. CoQ10

You want to make sure that your refrigerator has plenty of fruits and vegetables because these are the key ingredients to the diet.

The book includes a list of foods such as proteins that can be substituted for better-approved types of proteins. In addition, how to make a sandwich with all the acceptable substitutions is reviewed. Finally, how to stock your kitchen with the right items is written about.

On this diet it is important to keep your metabolism burning strong. Research has shown eating every two to three hours during the day boosts metabolism. That means 6 small meals per day. Each meal should consist of complex carbohydrates and lean protein along with plenty of water. Look at the pop-under element below for a typical day on The Eat Clean Diet.

What can clean eating do for me?

Well, if you have diabetes you can reverse that by losing the weight you’ll lose by eating cleanly. High cholesterol will also normalize as you lose weight. You won’t crave the foods laden with sugar and starch. You’ll likely impress your doctor. Your interest in life, love and even sex will revive.

You’ll be living the life you meant to live in the first place. Do you want to live life for the first time? Interested is seeing what a typical clean day of eating should look like? See the pop-under element below for an example.


7:00 am, 0.5 cup dry oatmeal (1 cup cooked) topped with 1 tablespoon each ground flaxseed, bee pollen and wheat germ, 0.25 cup fresh mixed berries; 6 egg whites either boiled or scrambled; 1 cup green tea and 1 liter water.

9:30 am, grilled chicken breast in whole-wheat wrap; raw carrots and cucumbers; 500 ml water

Noon, mixed green salad with cucumbers, tomatoes, carrots and peppers but no salad dressing; 1 cup water-packed tuna; 1 medium apple; 1 cup green tea and 500 ml water

2:30 pm, 5 oz lean cooked chicken breast, 0.5 cup raw veggies, 500 ml water

5:00 pm, 0.5 baked sweet potato, 1 cup steamed vegetables, 5 oz. grilled salmon, tea and 500 ml water

Last meal of the day, 0.5 cup low-fat yogurt with chopped apple, 500 ml water and or clear herbal tea.

The Principles of Clean Eating

·      Eat 5 or 6 small meals everyday so you don’t go hungry

·      Eat every 2 to 3 hours

·      Combine lean protein and complex carbs at every meal to slow the carb-to-fat conversion process

·      Drink at least 2 liters, or 8 cups, of water each day

·      Never miss a meal, especially breakfast

·      Carry a cooler loaded with Eat-Clean foods to get through the day

·      Avoid all over-processed, refined foods, especially white flour and sugar

·      Avoid saturated and trans fats.

·      Avoid sugar-loaded colas and juices

·      Consume adequate healthy fats (EFAs) each day.

·      Avoid alcohol – another form of sugar

·      Avoid all calorie-dense foods that contain little or no nutritional value.

·      Depend on fresh fruits and vegetables for fiber, vitamins and enzymes.

·      Stick to proper portion sizes –give up the super-sizing!


Listed in the book are 83 foods that are super healthy. These foods should be eaten routinely. I’ll list the top 12 foods and let you reveal the rest when you purchase the diet (The Eat Clean Diet Recharged).

1.     Tomato

2.     Skinless Turkey Breast

3.     Wild Salmon

4.     Broccoli

5.     Berries

6.     Beans & legumes

7.     Spinach

8.     Walnuts

9.     Bison

10. Pumpkin

11. Soy

12. Oatmeal

In case you aren’t sure how to put it all together, included in the book is two weeks worth of daily meal plans. Once you finish the 14 days, you can repeat them again from the beginning or you can try to make your own clean eating meal plans.

Costs and Expenses

Purchase your copy of “The Eat-Clean Diet Recharged” for a bargain at today for $17.96.


Tosca’s journey is interesting and gives a lot of hope. You can succeed at losing weight even if you are in your 40s, 50s, 60s or even older. Tosca is the perfect example of  success, which motivates her readers to also succeed.

How to get your kids to eat-clean, cheating, ordering out, hydration, breakfast, supplements, superfoods, recipes and “taking it with you” is also included in her book.

Other Related Books By Tosca Reno

The Start Here Diet
The Eat-Clean Diet Workout
Eat-Clean Diet Recipes (with Images)

› The Eat Clean Diet
A picture of handsome Joe the owner of the webpage wearing a red tie with suit in front of a tree.Owner

About Me

Hi, my name is Joseph

I’m a U.S. AirForce Veteran, College Graduate with 352 credits mixed by undergrad/professional and graduate school. I am an Entrepreneur and enjoy sharing my interest and love for fitness and Entrepreneurship with everyone. I have lofty, obtainable goals for my website. 

The intent of this site is to provide as much loving value as possible to each and everyone that visits. I encourage Entrepreneurship and want to spotlight the benefits of spirituality that are applicable and unquestionably and immensely helpful for both Entrepreneurship and Fitness pursuits. 

Thank you very much for visiting, feel free to look around and to connect with me more closely. I love Pinterest and would appreciate any help available. Just one or two pins a day or more would greatly help me spread love. Thank you so much and with peace and love everlasting. I would enjoy getting to know each and everyone of you. 

Connect with me on, Facebook, Google+, Twitter and Pinterest.

You can also support the website by using my amazon link. Thank you.

A picture of a woman going from big to small with a caption touting the benefits of the

Receive Updates