Saturday, October 12, 2013

Daily Meal Plan for Clean Eating

Before I became a Personal Trainer, I always wondered how they ate. So.... here goes! I am revealing what I eat on a typical day when I am weight training.

Please keep in mind, every one's body is UNIQUE- and when it comes to nutrition, one size DOES NOT fit all! We are all very different body types, including weight, height, and genetics. Specific items like macros and calories are unique to each person and your current age and fitness level. 

Remember - you can Contact Me for Online Fitness Coaching if you need help with your own fitness!

Below is an example of what I normally eat when I am actively training. 

karlene murphy

with Greek Yogurt and mixed fruit

Black Coffee 


 MRM Protein Shake and Peanut Butter with Apple

Slow Cooker meal with lean turkey or chicken and lots of veggies! 


 I drink water constantly- I keep a large water bottle with me at ALL times, and refill as necessary!

 I do NOT skimp on flavor when it comes to being healthy - I LOVE food and eat a LOT. I just keep my food sources as clean as possible, and choose foods that are in their most natural state. There is a HUGE misconception that eating healthy has to be boring and tasteless - so not true! View this as a LIFESTYLE CHANGE, not a diet! 

Since I have been eating like this, with "cheat meals" on Holidays and special occasions, I never have to weigh myself (I don't know how much I weigh right now, and don't really care) - plus, I have sustained a healthy body fat for my body type.  Without getting hung up on size, I was a size 8/10 when I first started eating clean, and now am a comfortable size 2. This was NOT  what I was intentionally aiming for- but it is where my body feels most healthy. 

Remember: Everyone's body is UNIQUE. Treat yours with respect, and PLEASE don't compare it to myself. My intention is simply to give you a guideline of what clean eating and fitness can do for you!

Helpful Links: 

Grocery List of Clean Foods.

Eating Clean on a Budget

Clean Eating Recipes

Food Prep for the Week

karlene murphy kama fitness nutrition aerial yoga

Need some help with your own 

fitness & nutrition program?

 Contact me today for Online Coaching 

at and tell me your story! 

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* These statements have not been evaluated by the Food and Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease.
** As always, check with your doctor or healthcare professional prior to taking on a supplement regimen or testing products to treat medical conditions.  We are not health care professionals – this is for informational purposes only and does not override professional medical advice.

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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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