12 Clean Eating Hacks For People Who Hate Diets

A few simple clean eating hacks have been the answer for me when trying to ditch bad eating habits and build new ones. With work, family, and social demands, I know it can be tough-if not impossible-to eat healthy all the time, especially with temptation around every corner. Let me share how I do it.

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What Are Clean Eating Hacks?

I like to think of clean eating hacks as tips or principles that you can follow to help guide you to eat better most of the time.  Sure there will be times where the odd overindulgence in inevitable, but these clean eating hacks will allow you to get back on the wagon, and help you to press reset with your eating.

Clean eating hacks are for people who are happy with their weight, but who just want a little guidance on what tweaks to make to help boost energy and reduce the temptation to reach for processed and sugary foods.

12 Clean Eating Hacks for Busy People Who Are Over Dieting

1. Plan Ahead for Busy Weeknights:  This is one of the most important clean eating hacks of all.  A little preparation goes a long way and will stop you from binging on junkfook, processed food, or getting take out.  Be prepared and you'll avoid eating things will make you feel worse. Check out Meal Planning for Couples, Batch Cooking for Beginners, and How to Create a Meal Plan.

2. Cook your own food:  Eating clean means knowing what goes into your food.  The only way to know that is to get into the kitchen and start experimenting with cooking for yourself.  You don't need to spend an hour in the kitchen after work on a weeknight.  You can have a clean healthy meal on the table in 30 minutes or less. 

3. Cover half your Dinner plate with veges:  Cover half your dinner plate with veggies before adding protein or carbs. This simple trick helps you eat more veggies and cut back on carbs-a habit I rely on all the time!
4. Drink More Water:  Drink More Water: Keep a water bottle with you and set goals to drink and refill it throughout the day. Staying hydrated helps you feel fuller and can reduce cravings.
5. Have Healthy Snacks on Hand: Stock up on snacks like almonds, bananas, yogurt, and cheese to avoid sugar highs and lows from processed sweets. For portable options, check out my favorite healthy snacks here.

6. Include Protein at Lunch and Dinner: Adding protein to your meals helps curb cravings, keeps you fuller longer, and prevents mid-afternoon fatigue. Good options include canned tuna, salmon, chicken, turkey, and plant-based proteins like lentils, chickpeas, almonds, and walnuts.
7. Avoid Skipping Meals: I've found that skipping meals just leaves me starving, and I end up reaching for something sugary or unhealthy. I set regular meal and snack times to keep myself fueled throughout the day and avoid feeling tired, cranky, or dehydrated.

8. Avoid Keeping Sugary Treats in the House: I avoid keeping junk food or processed treats at home. It's easier to stay on track with clean eating when it takes more effort to go out and get them. I don't keep ice cream in the house-if I want it, I have it as a rare treat and make myself go out for it.
9. Grocery Shop with a plan: Eat something healthy before you shop, or you'll end up grabbing all the wrong things. Plan your meals at home, make a list, and stick to it. Get in, get what you need, and get out.

10. Read Nutrition Labels When You Shop: Knowing what's in your food helps you make smarter choices, and you might even discover some surprises. If you've never checked labels, you might be shocked by how much sugar is in foods you've been buying for years.
11. Avoid Buying Low-Fat Products: Low-fat versions of your favorite foods often pack in extra sugar to make up for the lack of fat. Next time you shop, take a look at the labels!

12. Swap Regular Pastas for Healthier Varieties: You don't have to give up pasta when eating cleaner-just opt for healthier versions like wholewheat, high-protein, or lower-carb pastas. You can also try making your own spiralized zucchini or sweet potato noodles to sneak in extra veggies!

Changing my eating habits has been a game-changer. These clean eating hacks helped me go from having an out-of-control sweet tooth to only indulging occasionally. Now, I eat a proper dinner every night, have more energy, sleep better, and feel clearer-headed. Plus, my clothes fit better!