12.11.2012

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!

 



28 comments:

  1. Megan, Thanks for taking the time to post on this topic. I love all your post but you do so much to help inspire. I don't see how you do it all... You are one one busy, FIT girl.

    ReplyDelete
    Replies
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  2. Thank you for posting this... I need it. Trying to change my diet around and I have no idea whats "clean" and what's =, uh... dirty, I guess! LOL

    ReplyDelete
  3. Great list! I just finished the documentary Hungry For Change on Netflix. I hope to start making changes in my diet. My question is since sugar is so addicting when you eat clean, and they have a treat like a cookie does it start the addiction over? Does it make it hard not to eat 5 more cookies, or just want something else sweet?

    ReplyDelete
  4. Great list! I just finished the documentary Hungry For Change on Netflix. I hope to start making changes in my diet. My question is since sugar is so addicting when you eat clean, and they have a treat like a cookie does it start the addiction over? Does it make it hard not to eat 5 more cookies, or just want something else sweet?

    ReplyDelete
  5. Great list! I just finished the documentary Hungry For Change on Netflix. I hope to start making changes in my diet. My question is since sugar is so addicting when you eat clean, and they have a treat like a cookie does it start the addiction over? Does it make it hard not to eat 5 more cookies, or just want something else sweet?

    ReplyDelete
  6. Thank you for sharing! This helps a lot!!

    ReplyDelete
  7. Thank you for this!! And my French Toast has 11 grams of sugar!! Oops!

    ReplyDelete
  8. Ahh I feel like I could diet so much better if I liked beans. Tell me to shut up haha!

    ReplyDelete
  9. Thank you, thank you, thank you!! I've needed a list like this forever and you came through. I've been wanting to try the clean eating approach, but it seems there's so much overwhelming information. This list is perfect. I'm printing it out as I type.

    ReplyDelete
  10. I dont know how you feel about bell peppers, but fajitas are my all time favorite "clean" meal. I don't use the seasoning packets and I usually eat it over salad. Delish! We may or may not have it twice a week...

    ReplyDelete
  11. ROCK STAR! So many new food items in here I need to try! Thanks for sharing lady and Happy Tuesday!

    ReplyDelete
  12. Your strength amazes me. I can barely plank for 15 seconds, let alone support my body on one atm to do a rainbow crunch!

    You are an inspiration!

    ReplyDelete
  13. Love your list! Sometimes we just need a refresher on what we SHOULD be eating! I've been letting my food slip bad lately.. Dang Zero bars!

    ReplyDelete
  14. Great list! I also really like coconut milk, although I know it is higher is calories than almond milk. I haven't tried rice milk yet.

    I stopped buying pasta sauce a long time ago and usually just make my own. It is super easy and less expensive and we always have some leftover to freeze. Win-win!

    ReplyDelete
  15. I just found your blog through Mamalaughlin, I think I qualify as a blog stalker for both of you! I really relate to your what you write and how you write (and how you decorate! so cute!)--anyway, I'm sure this will be the first of many comments/questions. My question what is the background on clean eating and why do you choose this over some other type of eating lifestyle? Is it to get the chemicals, etc out of your system, or for weight loss? Where should I start? My family (hubs, 2-y-o son, me) eat pretty healthy (quinoa instead of rice, etc), but I've been searching for a new way of eating for us that makes sense and isn't too extreme. Any advice would be great! Thanks!

    ReplyDelete
  16. I just found your blog through Mamalaughlin, I think I qualify as a blog stalker for both of you! I really relate to your what you write and how you write (and how you decorate! so cute!)--anyway, I'm sure this will be the first of many comments/questions. My question what is the background on clean eating and why do you choose this over some other type of eating lifestyle? Is it to get the chemicals, etc out of your system, or for weight loss? Where should I start? My family (hubs, 2-y-o son, me) eat pretty healthy (quinoa instead of rice, etc), but I've been searching for a new way of eating for us that makes sense and isn't too extreme. Any advice would be great! Thanks!

    ReplyDelete
  17. I normally eat pretty clean but I try to avoid sugar free stuff though b/c of all the added junk. I figure since its not something I eat regularly, I'd rather just have the real stuff:) Curious as to what your feelings are on it!

    ReplyDelete
  18. I normally eat pretty clean but I try to avoid sugar free stuff just because of the added junk. I figure if its not something I eat regularly then I'd rather go for the real stuff:) Curious as to what your take is on it!

    ReplyDelete
  19. I like to mix a little olive oil, red wine vinegar, and minced garlic for my salad dressing.

    ReplyDelete
  20. I'm curious about tofu. I have been clean eating for two years and even when I ate like a vegan for a month I avoided it like the plague. Is it really considered clean? I am wondering since it is highly processed. I worry about what the soy is doing to my hormones as well. Just wondering your thoughts on that. Otherwise your list is very similar to mine!

    ReplyDelete
  21. You rock! If you're ever in UT we should run a half together. Congrats on graduating. Awesomeness!

    ReplyDelete
  22. I am impressed by your list of products - it allows you to balance the diet, a very good option! http://raslinkina.blogspot.com/

    ReplyDelete
  23. Not only are you an inspiration to others, you are providing really healthy food advice. Keep up the good work.

    ReplyDelete
  24. Thanks for the list! It seems so complicated but it really isn't. I am good except for dinner due to my non clean eating hubby. Men!!

    ReplyDelete
  25. This is obviously a super delayed comment, but I just pinned this post! For pasta sauce, just make your own! It's really super easy. Simmer a little olive oil and garlic, then add a can of peeled whole tomatoes. Add basil, oregano and a bay leaf, and just let it simmer for a while, stirring occasionally, for at least 30 minutes. Use a blender or immersion blender to puree it all together, and store in the fridge. Super cheap, VERY low sugar, and so much better!

    ReplyDelete
  26. sure they all are tempting as well as nice in nutritional value, i tried Walking for weight loss and it worked for me.

    ReplyDelete
  27. Good-day,

    I'm Mr. Carlos Stev. A reputable, legitimate & accredited lender. We give out loan of all kinds in a very fast and easy way, Personal Loan, Car Loan, Home Loan, Student Loan, Business Loan, Inventor loan, Debt Consolidation. etc

    Get approved for a business or personal loans today and get funds within same week of application. These personal loans can be approved regardless of your credit and there are lots of happy customers to back up this claim. But you won’t only get the personal loan you need; you will get the cheapest one. This is our promise: We guarantee the lowest rate for all loans with free collateral benefits.

    We strive to leave a positive lasting impression by exceeding the expectations of my customers in everything I do. Our goal is to treat you with dignity and respect while providing the highest quality service in a timely manner.

    No social security Number required and no credit check required, 100% Guaranteed.

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