James gives specific options for each meal in the programme but they all look interchangeable as they are various forms of lean protein (white meat) and green vegetables.
Two key criticisms for the Clean and Lean programme emerge here:
- Not (really) suitable for vegetarians: Nearly every meal on this plan includes chicken or turkey. I have bought tofu and Quorn products to substitute, but these aren't technically 'clean.' Quorn is a mycoprotein (cultured fungus) that is high protein, low fat and has a chickeny texture. I have chosen the simplest Quorn products and the tofu is from health store brands so they are the closest to clean foods. This complaint applies to James's 2 intensive plans; there are a few nice vegetarian recipes in his books for his long-term programme.
- Plugging own products: On this plan I am told I need Bodyism (James's brand) fibre supplements in the morning, his brand of fish oil supplements during the day, and his Bofy Serenity shake at night. His products are outrageously expensive IMO - the Serenity powder alone is £50 for 240g! In contrast with my most recent example, the Perricone plan, where while Dr Perricone's products are recommended he explains the key ingredients or other brands that work, James offers no details on the ingredients that work or alternatives. Luckily I have some supplements on hand to substitute them with: psyllium husks as the fibre supplement, my own preferred brand of omega 3 supplements, and maca (or similar calming supplement - thats what I have to hand) and cacao powder to replace the serenity shake. It may not be quite the same but I'm not paying £50 for a small bag of powder!
Without further ado let's see the plan! The version given in the book is more specific; this is my summary and this formula is followed every day.
- Boiled water with fresh lemon or lime + fibre supplement
- 2 egg white omelette with steamed greens eg spinach/broccoli/kale
- 100g lean white meat + quarter of a cucumber
- Portion of white meat (chicken or baked white fish) with steamed greens
- 100g lean white meat + quarter of a cucumber
- Portion of white fish or chicken with steamed greens
- Serenity shake with fibre supplement
So much protein! So much bland greens! Argh! We are banned from oil which I find weird. James says this is the healthy way to lose a lot of weight but I've always believed healthy fat from olive oil, nuts and avocados help you lose weight. I won't knock this till I've tried it, though.
Then we have the exercise plan...
Days 1, 3 and 5:
Morning cardio - 25 minutes of running intervals. I'm going to do this in the evening because I can't handle morning exercise
Circuits - 3 circuits of 8 standard exercises: push-ups, lunges, squats, tricep dips etc
Day 2 and 4:
Resistance training with dumbbells - 5 circuits of 8 exercises
I had better lose a few pounds by the end of this!!! In fact I'm hoping to look something like this...
James Duigan's client Elle Macpherson
