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4 week clean eating challenge

It was exciting for me, as a clinical nutritionist, to roll out the 4-week clean eating challenge and now it is almost finished. I want to extend my heartfelt gratitude to each and every one of you who are participating in the challenge, and for those who missed out or who wanted to know more, I thought that it would be great to share what it was all about and how the participants are finding it. 

In a world where fast food and processed snacks have become the norm, an increasing number of individuals are searching for healthier, more mindful approaches to their diets. This 4 week clean eating challenge is designed to help revitalize eating habits, boost energy levels, and enhance overall well-being through mindful and nutritious eating, all while focusing on personal, attainable goals that were set, individually, at the start of the challenge. Each week participants received a topical blog and a flexible meal plan, focusing on whole foods, with the four weeks, focusing on a different topic.

Week 1: The Reset

The first week focus was on resetting the dietary foundation. This entailed eliminating processed foods, sugary snacks, and unhealthy fats. Instead, encouraging the plate to be filled with fresh fruits, vegetables, good proteins, whole grains, and healthy fats. By cutting out artificial ingredients and refined sugars, it was an early kickstart towards cleaner eating habits. The weekly meal plans offer plenty of recipes and swap outs, with participants engaging in offering tips to each other via the closed Facebook group.

Week 2: Exploring Nutrient Density in your Macro's.

During the second week, our emphasis was on nutrient-dense foods. Choosing the right carbs, proteins and fats. These macronutrients play a crucial role in boosting your immune system, improving digestion, brain function and supporting optimal health.

As participants adapt to their new eating habits, they began to discover the joys of balanced, nutritious meals. Many reported feeling more in control of their food choices and enjoying the creative process of planning and preparing clean meals. Some participants even experience improved skin, increased energy levels and sleep patterns.

Week 3: Mindful Eating Practices

Mindful eating was the theme of the third week. Participants were helped to become more attuned to their body's hunger and fullness cues. By practicing mindful eating, they developed a healthier relationship with food, making it easier to avoid overeating and make conscious choices.

Week 4: Moving On

In the final week, the focus is on being equipped with the tools to sustain a clean eating lifestyle beyond the challenge. This week is about ensuring that the positive changes that were made over the past month become a lasting part of the everyday routine.

Participant Spotlights

Dionne - "The clean eating challenge has been a great habit 'kickstart.' Three weeks in I've eliminated mindless snacking (my ultimate weakness), my sleep has improved dramatically and I'm losing my 'winter coat.' Importantly for me, the design has been realistic with the flexibility to switch around different food options which has certainly kept me on track. The challenge has also prompted me to reassess my pantry and try out different activities, an unexpected benefit! But the biggest highlight? Simple and delicious recipes."

Simone - "I love the clean eating challenge so much! The recipes are so delicious, and I don't feel hungry at all between meals. Since starting the challenge, I feel so much better, have lost weight, have more energy, and have learnt so much about healthy eating and good habits".


The four-week clean eating challenge offers participants a chance to transform their relationship with food. As they make gradual changes to their diets, they not only experience physical benefits but also develop a profound appreciation for the impact of clean eating on their overall well-being. Whether it's increased energy, improved digestion, weight loss, or simply feeling more in tune with their bodies, participants found this challenge to be a life-changing journey towards a healthier, more balanced lifestyle.

The clean eating challenge is about maintaining a healthy eating lifestyle, making sustainable, long-term changes. It's not about strict diets or deprivation, but rather about creating a positive and balanced relationship with food that you can maintain overtime. 

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Wednesday, 24 April 2024