Clean Eating and Food Item List

1. Start by saying goodbye to a few main evils: all white stuff (including sugar), caffeine, alcohol. This doesn’t mean you can’t detour every now and then… you decide what works for you.
2. You don’t have to go toss everything and start from scratch in one day. Switching to 100 percent clean foods can be challenging and even costly at first. Give it time, and take it easy on yourself. Try replacing one food item at a time. Sub in soba noodles for plain white pasta, or skip the Snickers and do dates instead. As you continually add in the good, your taste buds will change, and you will naturally want good, clean, whole foods. (The “fake” foods will seem less appealing.)
3. Less IS more. The fewer ingredients an item has, the “wholer” it is, as in less processed. Try to purchase items with five or six ingredients at the most.
4. Create meals made with just a few items. Try mixing and matching from the lists below. For example, boil quinoa and then toss it with roasted asparagus, butternut squash, a sliced hard-boiled egg and 1/2 sliced avocado. Drizzle with 1 tablespoon sesame oil, a splash of tamari and sprinkle with sunflower seeds and a pinch of cayenne. Fresh, clean, fast and delish!
GRAINS AND PROTEIN IN THE PANTRY
  • brown rice
  • quinoa (also a protein source)
  • millet
  • soba noodles (also a protein source)
  • tahini
  • tempeh
  • black beans
  • cannelini beans
  • pinto beans
  • lentils
  • chickpeas
  • raw almonds
  • raw cashews
  • sunflower seeds
  • walnuts
  • almond butter
VEGGIES/HERBS
  • kale
  • lettuces
  • onions
  • garlic
  • cilantro
  • parsley
  • tomatoes (plum and grape)
  • various other vegetables (broccoli, brussels sprouts, sweet potatoes, fennel, whatever you like)
CONDIMENTS/FLAVORINGS
  • extra-virgin olive oil
  • coconut oil
  • sesame oil
  • black pepper
  • grey celtic/pink himalayan salt
  • hot sauce
  • turmeric
  • cayenne
  • gomasio
  • cinnamon
  • red pepper flakes
  • maple syrup
  • tamari or Bragg’s Liquid Amino Acid (instead of soy sauce)
  • stevia
  • dijon mustard
  • apple cider vinegar
  • red wine vinegar
  • miso
FRUITS
  • lemons
  • avocado
  • apples
  • bananas
  • varied other fruits (berries, melon, mango, grapes)
SNACKS/OTHER
  • hummus
  • ezekiel bread, ezekiel tortillas
BEVERAGES
  • coconut water
  • herbal teas
  • almond, coconut or hemp milk
  • to add into smoothies: gogi berries, chia seeds, hemp seeds, cacao powder, maca powder
If you are including lean protein or eggs, remember that organic, free-range is best, and try to avoid pre-packaged meats.

Comments

Clean Eating and Food Item List — 2 Comments

  1. hey lady! I had no idea you had your own website with all this useful info(until you posted it on pinterest) so cool, this will definitely be an awesome tool if there’s something I’m questioning or want to know more about. very cool! also, quick question, I know you say to ditch the caffeine, BUT if its natural caffeine like what’s found in green tea, is it ok? please, when ya get a second, shoot me an email. hope all is well with you! take care :D

    • Hey you! So glad you came across it. I love to share and help in any way that I can. Yes natural caffeine is perfectly fine. I hope things are well with you!
      Jen :)

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