Clean Eating

Clean Eating

• Food consumed in its most natural state, or close to it.
• Which means nothing processed.
• Fruits and veggies.
• Nuts, legumes, natural nut butters, nut oils. (no additives)
• Whole grains.
• Lean proteins. (chicken, ground turkey, fish, lean beef).
• General rule of thumb for clean eating: If your great, great grandparents didn't eat it, you shouldn't either!

What are you options? 

Complex Carbs

  Steel Cut Oats

 Sweet Potatoes (Yams)

  Black Beans

  Kidney Beans

  Lentils

Ezekiel Bread

Ezekiel brand pasta

  Wild rice

  Brown rice

  Wehani rice

  Whole wheat pita

  Corn tortillas

Ezekiel wheat tortillas

 Whole wheat orzo & couscous

  Quinoa

Quinoa flour

Wheat berries

  Wheat germ

Flax seed &flax oil

Cracked wheat

  Rye flakes

Vegetables

Leafy lettuce

  Broccoli

  Asparagus

String beans

  Spinach

Bell peppers

Brussels sprouts

  Cauliflower
  Leafy lettuce

  Broccoli
  Asparagus

String beans

  Spinach

Bell peppers
 Brussels sprouts

  Cauliflower

  Celery

  Mushrooms (Shiitake)

  Pickles

  Cabbage

  Sprouts

  Cucumber

  Green and Red pepper

  Onions (green, red, yellow)

  Garlic

  Tomatoes

  Zucchini

  Squash

  Spaghetti Squash

  Pumpkin (fresh & canned)

  Sundried tomatoes (dried)

  Okra

  Parnsips

  Cilantro

  Chives

  Kale

  Dried Split Peas

  Corn

  Edammame (frozen)

  Canned chickpeas

  Miso

  Leeks

Fruits

  Blueberries

  Raspberries

  Lime & lemon juice

  Apples

  Grapes

  Clementines

  Watermelon

pineapple

Healthy Fats

  Natural-style Peanut butter (unsalted)

  Avocados

  Lemon-scented olive-oil

  Olive-oil cooking spray

  Pine nuts

  Almonds

  Walnuts

  Tahini paste

  Silken tofu

  Firm tofu

Proteins

  Boneless, skinless chicken breast

  Tuna

  White meat chicken (water packed)

  Salmon

  Shrimp

  Extra lean ground round

  Buffalo steak (lean)

Filet

  Flank Steak (leanest)

  Extra lean ground turkey

  Turkey cutlets

  Bison meat

Turkey jerky

Dairy & Eggs

  Fat-free cottage cheese

  Eggs and/or Egg white Substitute

  Non-fat, plain yogurt

  Greek yogurt

  Fat-free String Cheese

  Almond Milk

  Jarlsberg Lite Swiss Cheese

 Condiments

  Reduced-sodium soy sauce

  Reduced-sodium teriyaki sauce (no corn syrup)

  Balsamic Vinegar

  Balsamic vinaigrette

  Salsa

  Sucanat or Splenda

  Sugar Free Jelly

  Chili Paste

  Tomato Paste (low sugar)

  Stewed tomatoes (low sodium)

  Mustard (yellow or Dijon)

  Vanilla extract

  Almond extract

  Low-sodium, fat-free chicken broth

  Low-sodium, fat-free vegetable broth

  Reduced-sodium tomato sauce & tomatoes

  Worcestershire

  Olive-oil cooking spray

  Sugar-free applesauce

Herbs & Spices

  Chili powder

  Mrs. Dash

  McCormicks

  Cinnamon

  Allspice

  Basil

  Bay Leaf

  Onion Powder

  Garlic Powder

  Dill

  Chicken bouillion

  Ginger

  Sage

  Rosemary

  Paprika

  Thyme

  Oregano

  Curry Powder

  Red Pepper

  Dry Mustard

  Cumin

  Saffron

  Nutmeg

 

 

If you would like meal ideas please feel free to contact me! 

 

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