Advocates of the eat-clean diet consume a daily balance of complex-carbohydrates, protein and healthy fats. According to eat-clean diet guidelines, several meals a day keep your blood-sugar stable. Eat-clean foods are minimally processed, contain no white sugar or flour, and have no saturated or trans fats. Clean foods include fresh fruits and vegetables, lean meats, whole grains and plenty of water. Keep portions small. Menus are easy to plan.

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  Eat-clean breakfasts do not have to be boring. As long as you eat proteins, healthy fat and whole grains, you will not experience breakfast blues. You must drink water with every meal. Enjoy oatmeal or other whole-grain cereals with fresh fruits. Add egg-white omelets or poached egg whites on whole-grain toast for a well-balanced, eat-clean breakfast menu. Add pico de gallo on the side and a cup of coffee to round out an eat-clean meal to get you on the move.

Snacks

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  Since you are supposed to eat several times a day, prepare snacks to bring with you to work or on errands. Snack ideas include fresh fruit with organic nut butter, protein or soy shakes with soy milk, banana and flax seed, or almonds and organic yogurt. Carry an assortment of cut fresh carrots, cherry tomatoes and celery. Don't forget the water.

Lunch

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  An eat-clean lunch menu may include tuna salad with fresh spinach, celery and green onions. Season with dill or curry powder for a little kick. Use tuna packed in water, not oil. Other lunch ideas include cottage cheese with fresh fruit, tuna-stuffed tomato, and a slice of whole-grain bread or a whole-grain muffin.

Dinner

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  An eat-clean dinner can be as enjoyable as any other. Grill wild Alaskan salmon. Serve it with a fresh spinach salad, a slice of wheatberry bread and herbal tea. Pork tenderloin, grilled chicken breast or fresh vegetable soup are among the endless options for dinner's main course. Serve with risotto and asparagus or herb-baked potatoes and broccoli with freshly-squeezed lemon juice. While you drink water with every meal, you may also enjoy a glass of red wine or a cup of herbal tea.