- It's super important to prepare yourself for clean eating prior to entering the grocery store. Check out some of my meal plans, plan your own meal plan using mine as a guide, make your grocery list, and stick to it at the store. It's far to easy to grab what looks delicious at the time, but when you bring crap into the house you'll eat crap (and then not reach that health goal!). Prepare to succeed and be focused for the week.
- Check out the below list of clean eating foods!! Notice how most of the ingredients can be found on the perimeter of the store (those middle aisles have the most processed foods so stay away!).
Proteins
- Boneless, Skinless Chicken Breast
- Tuna (water packed), or White Meat Chicken (water packed)
- Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
- Shrimp
- Extra Lean Ground Beef or Ground Round (92-96%)
- Buffalo steak (lean)
- Protein Powder (lactose free)
- Egg Whites or Eggs
- Rib eye Steaks or Roast
- Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
- Top Sirloin (aka Sirloin Top Butt)
- Beef Tenderloin (aka Filet, Filet Mignon)
- Top Loin (NY Strip Steak)
- Flank Steak (Sir Fry, Fajita)
- Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
- Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs
- Oatmeal (Old Fashioned or Quick Oats)
- Sweet Potatoes (Yams)
- Beans (pinto, black, kidney)
- Oat Bran Cereal (watch sugar, less than 6 grams)
- Brown Rice
- Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
- Farina (Cream of Wheat from box)
- Multigrain Hot Cereal
- Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
- Rice (jasmine, basmati, Arborio, wild, brown)
- Potatoes (red, baking, new)
- Kashi Low Sugar Cereals (less than 6 grams of sugar)
- Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
- Carbdown Flatbread (Wal-Mart)
- Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
- Whole Wheat Tortillas (Food for Life brand)
- Rice Cakes (lightly salted only)
Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)
- Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
- Broccoli
- Asparagus
- String Beans
- Black Beans
- Spinach
- Bell Peppers
- Brussels Sprouts
- Cauliflower
- Celery
- Mushrooms
- Pickles
- Cabbage
- Sprouts
- Cucumber
- Green or Red Pepper
- Onions
- Garlic
- Tomatoes
- Zucchini
- Squash
- Spaghetti Squash (my fav)
- Pumpkin
Fruit
- Berries (blueberries and raspberries)
- Lemons or Limes
- Melons (not watermelon)
- Grapefruit
- Apples
- Dates
- Grapes
- Oranges
- Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
- No dried fruits, including raisins (loaded with sugar)
Healthy Fats
- Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
- Olive Oil or Safflower Oil
- Nuts (peanuts, almonds)
- Flaxseed Oil
- Avocado
Dairy & Eggs
- Low-fat or fat-free cottage cheese
- Eggs
- Low or Non-Fat Milk (eat dairy only occasionally)
- Non-fat yogurt (look for low sugar only)
- Fat-free String Cheese
- Fat-free Cream Cheese
Condiments & Misc.
- Fat-free Mayonnaise (on occasion)
- Ketchup (Heinz One Carb brand only)
- Reduced Sodium Soy Sauce
- Reduced Sodium Teriyaki Sauce
- Balsamic Vinegar
- Balsamic or Raspberry Vinaigrette (Farm Grove)
- Salsa or Fresh Pico De Gallo
- Splenda
- Steak Sauce
- Sugar-free or low-carb Ketchup
- Sugar Free Maple Syrup
- Sugar Free Jelly (Polaner or Smuckers)
- Chili Paste
- Tomato Paste (low sugar)
- Mustard (yellow or Dijon)
- Extracts (vanilla, almond, etc)
- Low Sodium fat-free beef or fat-free chicken broth
- Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
- Worcestershire Sauce
- Fat-free cooking spray
- Sugar-free applesauce for baking
Herbs & Spices
- Chili powder
- Mrs. Dash (all varieties)
- McCormick’s (all varieties)
- Butter Buds
- Cinnamon
- Allspice
- Basil
- Bay leaf
- Onion Powder
- Garlic Powder
- Dill
- Ginger
- Sage
- Rosemary
- Paprika
- Thyme
- Oregano
- Curry Powder
- Red Pepper
- Marjoram
- Tarragon
- Dry Mustard
- Cumin
- Saffron
- Nutmeg
- Pumpkin Pie Spice
- Black Pepper
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