Clean Eating Food List

Today we are going to talk about food.

Clean food.

What is and isn't clean and how I incorporate them into my life.

First the list.

Oils

• sunflower oil
• coconut oil
• walnut oil
•  avocado oil
•  olive oil
•  grape seed oil 
•  pumpkin seed oil

Fatty Proteins

• avocado
• coconut
• nuts
• nut meal/flour 
• seeds 
• all natural peanut butter 
• salmon 
• bluefish
• trout
• mussels

Lean proteins

• most types of fish
• egg whites
• chicken breast
• extra lean ground turkey
• top round
• turkey
• pork chops
• game meat
• bison
• tofu
• shellfish
• scallops 

Sweeteners

• sugar free maple syrup use sparingly
• coconut sugar
• applesauce (no sugar added) 
• birch sugar Ideal(xylitol)
• Stevia in the Raw or Truvia

Dairy

• Unsweetened almond Milk
• Unsweetened rice milk
• Greek Yogurt
• Cottage Cheese 

Condiments

• Sauerkraut
• Kim Chee
• Tempeh
• Apple Cider Vinegar
• Balsamic or Raspberry Vinaigrette
• Red Wine Vinegar
• White Vinegar
• Rice Vinegar
• Ketchup Heinz Reduced Sugar or Wholefoods Organic
• Reduced Sodium Soy Sauce
• Reduced sodium Teriyaki sauce
• Salsa 
• Hot sauce 
• Steak sauce (low sugar)
• Chili Paste
• Herb Pastes  ginger, garlic, cilantro, etc
• Tomato paste
• Tomato sauce 
• Mustard Yellow or dijon
• Broth Low sodium fat free beef, vegetable, and chicken
• Worcestershire Sauce  no high fructose corn syrup
• Fat free cooking spray 

Carbs/Starches

• barley
• corn tortilla (Food for Life brand is best)
• Cream of Wheat/Rice or Rye
• Ezekial bread (made by Food for Life)
• lentils
• oats
• whole wheat pasta
• potato (white, only occasionally)
• brown rice
• rice cakes
• Sweet Potato
• Pinto
• Chickpea
• Kidney
• White Beans
• Black Beans
• Quinoa
• Couscous

Misc

*coffee, teas, all flours except white, spices, fruits and veggies.

**info sourced from Bodybuilding.com.  Not a complete list.

That's a HUGE list of food! If you can't make a yummy meal out of all of that then we need to talk.

Here's a few shots of what I keep around my house.

Some things aren't as 'clean' as they should be, like the bagged salad kits for lunch, they have regular dressing, but I deal because I have yet to find a 'clean' dressing I can get down. Sorry, its true.

I still use some No No items, like butter, I use the "I can't Believe' brand and the spray kind.

Well, not the ice cream or the Lean Cuisines {those are my husbands}.

I can't completely get rid of sour cream, cheese, and milk, BUT I stopped cooking many dishes that call for a lot of it. Like casseroles.

I use it sparingly. I also still use my Splenda in my coffee. I need it sweet.

I have a lot of great recipes on my Food Board and my Clean-ish Food Board.

I do make things that are not fully clean, like this and this.

Worlds Best Chicken and Whole Wheat Pasta with Broccoli and Parm. Cheese

I try to only eat carbs at dinner twice a week. I honestly only use chicken and turkey for my meats. I like fish I just don't cook it often.

If I stressed about every single part of my diet being perfect I would fail.

I can't afford to buy all natural/ organic items all the time. I do the best I can and I still lose weight.

My grocery bill is not much higher since I've switched, I do have to go more often, but only like 2x a week with good planning.

Oh yeah, after my race I had chocolate milk AND that giant cookies was soooo freaking good!

The real item to avoid is sugar. Which is the root of all evil, but DAMN it tastes good.

Get it out of your house and check your labels. No more than 5g per serving when you can.

I spend a good 5 minutes in the pasta sauce aisle looking for the lowest one. 

No frozen prepackaged meals.

I do sometimes use canned/frozen veggies which is fine. 

No chips, crackers, wheat thins.

I'll leave you with my Move of the Day from yesterday for those of you STILL not on Instagram :)

Happy Tuesday!