He & She Eat Clean | Healthy Recipes & Workout Plans

Our Daily Food: Scott and Whitney

Food PrepWhitney Carlson115 Comments
Wash, chop, and divide your veggies for the week! | He and She Eat Clean

One of the questions we get asked the most is what do you eat?  We basically eat the same things each day with a little bit of variation.  Below is what we eat during the week. On the weekend we try to introduce new things such as bison and fish.

We prepare all of our food for the work week on Sunday (boiled eggs, homemade protein bars, chili, chicken muffins, black beans, brown rice, salsa chicken, veggies, etc).  We eat every 2-3 hours and most meals contain protein and complex carbohydrates.  Preparation is the most important thing when it comes to eating clean.  We also weigh and measure everything we eat.

UPDATE:  We eat this way because we love it.  This is what works for us.  If you read "Our Story" you will notice that we both work full time.  We are usually gone from 7 AM - 8 PM. So instead of making excuses & grabbing fast food each day we prepare in advance because we literally have no time to cook dinner each night.  Some seem to be missing the point.  There are A LOT of options when it comes to clean eating.  The goal is to pair a lean protein with a complex carbohydrate.  Which one you eat is your choice.  These meals are actually a little out-dated for us & we will be posting updated ones soon.  You can tell by our recipe page on this blog that we actually have a lot of variety in our food.

Scott works in an office all day which makes it easy for him to eat all of his meals on time.

His meals usually look like this (he also has one serving of healthy fat per day):

Meal 1 (7 AM)

Meal 2 (10 AM)

Meal 3 (1 PM)

Meal 4 (3 PM)

GYM (5:30 PM – 7 PM)



Meal 7 (10 PM)


Whitney is in a car for most of the day.  This means she can usually eat on time but must have food that is decent to eat cold.  She packs a cooler each day to ensure she is prepared for all of her meals.

Her meals look like this (she also has one serving of healthy fat per day):

Meal 1 (7 AM)

Meal 2 (10 AM)

Meal 3 (1 PM)

  • Salsa Chicken
  • Rice, Black Beans, Quinoa, Baked Sweet Potato “Fries” OR Couscous
  • Veggies

Meal 4 (4 PM)

GYM (5:30 PM – 7 PM)

Meal 5 (7:15 PM or as soon as she gets home from the gym)

  • 3-Bean Turkey Chili (Jamie Eason’s Recipe) OR Protein Shake with ½ a Banana
  • Veggies

Meal 6 (10 PM)

** The photo above gives you a quick snapshot of her meals (not pictured are meals 5 & 6).

We eat like this because we spend time in the gym. Even though it is clean food you can still overeat! Remember, this is a lifestyle and not a diet.

Good luck with your journey and keep eating clean!

- Scott & Whitney