Healthy Food list(s)

So now that you have an idea of what clean eating is and how to do it, let's talk about the FOOD!! Choosing the right types of foods are essential to keeping your diet clean and healthy so it's important to have food lists. Some clean diets are sticker than others so it's important to factor your OWN personal health and fitness goals into they type of food list to choose to follow.


The basics of Clean Eating are simple:
  • Eat a wide-variety of whole, unrefined and unprocessed foods in a form that’s as close as possible to how the foods appear in nature. As Jillian Michaels says, "If it comes from the ground and/or has a mother it's good to eat." Avoid anything man-made.
  • Avoid processed sugars, especially sugary beverages like soda
  • Avoid saturated fat and trans fats, and instead substitute healthy, monounsaturated and polyunsaturated fats
  • Always combine complex carbohydrates with lean protein and some healthy fats at every meal (carbohydrates listed below in more detail)
  • Spread your food out over 5-6 smaller meals, consumed every 2-3 hours
  • Eat for maximum nutrient density. In other words, avoid “empty” calories found in fast food, soda, snacks, cakes and cookies, and substitute in nutrient-dense snacks.
  • Pay attention to proper portions and practice portion control
  • Drink lots of water (2 or 3 liters a day.)

Think of these food lists below as general guidelines to what you should include in your food plan. If you have a clean, (or healthy) alternative that's not here, give it a try... These foods are just an example of what can be included, but are certainly not complete lists. Remember you don't have to include everything in your food plan either. Pick and choose what fits best for you according to taste, cost and availability. Preferences change from person to person, so choose what tastes best for you. If you like what you eat, you'll enjoy the plan and stick to it.



21 Day Fix Food List

Veggies: Serving size 1 cup

  • Kale
  • Collard Greens
  • Spinach
  • Brussels Sprouts
  • Broccoli
  • Asparagus
  • Beets
  • Tomatoes
  • Squash
  • Winter Squash
  • Sting beans
  • Peppers
  • Carrots
  • Cauliflower
  • Artichokes
  • Eggplant
  • Okra
  • Jicama
  • Snow Peas
  • Cabbage
  • Cucumbers
  • Celery
  • Lettuce (NOT iceberg)
  • Mushrooms
  • Radish
  • Onions
  • sprouts 


Fruit: Serving size 1 cup

  • Raspberries
  • Blueberries
  • Blackberries
  • Strawberries
  • Watermelon
  • Cantaloupe
  • Oranges
  • Tangerine
  • Apple
  • Apricots
  • Grapefruit
  • Cherries
  • Grapes
  • Kiwi
  • Mango
  • Peach
  • Nectarine
  • Pear
  • Pineapple
  • Banana
  • Papaya
  • Figs
  • Honeydew Melon
  • Salsa, pico de gallo
  • Tomato sauce plain


Protein: Serving size 3/4 cup

  • Sardines
  • Boneless or skinless chicken or turkey breast
  • Ground turkey or chicken
  • Fish (catfish, tilapia, trout, cod, salmon, halibut, tuna)
  • Game (bison, ostrich, venison… cooked or lean ground)
  • Eggs (2 large)
  • Greek yogurt
  • Shrimp
  • Crab
  • Lobster
  • Clams
  • Extra lean red meat (cooked or ground)
  • Shakeology
  • Tempeh
  • Tofu
  • Pork tenderloin
  • Canned tuna
  • low sodium fat free turkey or ham slices (6)
  • light ricotta cheese
  • 2% cottage cheese
  • Protein powder 1.5 scoops
  • Veggie burger
  • Turkey bacon (4)


Carbs: Serving size 1/2 cup

  • Sweet potatoes
  • Yams
  • Quinoa
  • Beans (kidney, black, garbanzo, white, lima, etc. cooked)
  • Cooked Lentils
  • Edamame
  • Peas
  • Non-fat refried beans
  • Brown rice cooked
  • Wild rice cooked
  • Potato mashed
  • Corn on the cob
  • Amaranth cooked
  • Millet cooked
  • Buckwheat cooked
  • Barley cooked
  • Bulgar cooked
  • Oatmeal (cooked)
  • Whole grain pasta cooked
  • Whole grain Couscous cooked
  • Whole grain crackers (8 small)
  • Whole grain cereal
  • 1 slice whole grain bread
  • Whole grain Pita bread (1 small)
  • 1 Whole grain waffle
  • 1 small whole grain pancake
  • ½ whole grain English muffin
  • ½ whole grain bagel
  • 1 small whole wheat tortilla
  • 2 small corn tortillas


Healthy Fats: Serving size 1/4 cup

  • Avocado mashed  
  • 12 whole almonds
  • 8 whole cashews
  • 14 whole peanuts
  • 20 whole pistachios
  • 10 pecan halves
  • 8 walnut halves
  • Hummus
  • Coconut milk
  • Crumbled feta
  • Crumbled goat cheese
  • Low moisture shredded mozzarella
  • Shredded Cheddar
  • Shredded provolone
  • Shredded Monterey Jack
  • shredded Parmesan.


Seeds & Dressing: Serving size 2 Tbsp

  • Raw pumpkin seed
  • Raw sunflower seeds
  • Raw Sesame Seeds
  • Ground Flaxseed
  • 10 Medium olives
  • Chopped nuts
  • Unsweetened shredded coconut
  • Light Vinaigrette dressing


Oils & Butters: Serving size 1 tsp

  • Extra Virgin Olive oil
  • extra virgin coconut oil
  • Flaxseed oil, Walnut oil
  • Pumpkin seed oil
  • Nut Butters
  • Seed Butters


Freebies: 

  • Water
  • Lemon/Lime Juice
  • Vinegar's
  • Mustard
  • Herbs (fresh & dry)
  • Spices (not SALT)
  • garlic, 
  • hot sauce (Tobasco or Mexican only)
  • flavor extracts

Want to snag the print out of this list?


"Clean" Food List
Meats:
  • Venison
  • Buffalo
  • White Pork
  • Fish (salmon, white tuna, cod)
  • Shellfish
  • Nitrate FREE Bacon
  • Lean Beef (small amounts)


Poultry:
  • White Chicken (Ground & Breast Meat)
  • Lean Turkey (Ground & Breast Meat)
  • Duck
  • Goose Meat
  • Omega 3 Enriched Eggs


Produce:
  • Fresh or frozen organic fruit (Blueberries, Raspberries, Strawberries, Blackberries, Pineapple, Apples, Mangos, Grapefruit, Bananas, Cherries)
  • Fresh Organic/NON-GMO Veggies (Spinach, Kale, Onions, Peppers, Jalapenos, Cabbage, Broccoli, Scallions, Garlic, Carrots, Squash, Eggplant, Zucchini, Mushrooms)

Dairy / NON Dairy:
  • Almond, soy, coconut Milk
  • Flax & Rice Milk
  • Fage Greek Yogurt
  • All Natural Cheese
  • Low Fat Cottage Cheese

Breads:
  • Whole Wheat
  • Whole Grain
  • Ezekiel Brand Breads


Grains & Flour:
  • Whole Wheat
  • Brown Rice
  • Garbanzo Bean
  • Almond Flour
  • Rolled & Steel Cut Oats


Condiments:
  • Yellow Mustard
  • Organic sugar free Ketchup
  • Franks Red Hot
  • Salsa
  • Balsamic Vinegar
  • Apple Cider Vinegar
  • PB2 Powdered PB


Beverages:



  • Organic Green & black Tea
  • Aloe Juice
  • Organic Lemon/Lime & Pomegranate Juice
  • Coconut Water
  • Water
  • Coffee

Sweeteners:
  • Raw Honey
  • Pure Maple Syrup
  • Stevia in the Raw
  • Monk fruit in the Raw
  • Coconut Palm Sugar
  • Black Strapp Molasses


Oil:
  • Extra Virgin Olive Oil
  • Virgin Coconut Oil
  • Flax Oil
  • Walnut Oil
  • Grape Seed Oil

Beans:
  • Beans
  • Legumes
  • Pulses


Seeds:
  • Chia
  • Hemp
  • Milled Flax Seed
  • Sesame
  • Pumpkin

Nuts:
  • Almonds
  • Walnuts
  • Cashews
  • Pecans
  • Coconut
  • Peanuts
  • Pistachios


Herbs & Spices:
  • Seal Salt
  • black Pepper
  • Turmeric
  • Rosemary
  • Oregano
  • Pure Vanilla
  • Red Pepper Flakes
  • Cayenne Pepper
  • Cinnamon
  • Curry
  • Nutmeg
  • Ginger
  • Dill
  • Cloves
  • Paprika
  • Sage
  • Thyme
  • Parsley
  • Basil
  • Mint
Want to snag the print out of this list?








"Get LEAN" Food List


Veggies:
  • Alfalfa Sprouts
  • Asparagus
  • Beets
  • Bell Peppers
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collard Greens
  • Cucumbers
  • Eggplant
  • Garlic
  • Green Beans
  • Kale 
  • Lettuce Greens
  • Mushrooms
  • Mustard Greens
  • Onions
  • Peas
  • Spinach
  • Squash
  • Sweet Potatoes
  • Tomatoes
  • Zucchini

Fruits:
  • Apples
  • Apricots (dried)
  • Bananas
  • Blueberries
  • Cantaloupe
  • Cherries
  • Cranberries
  • Dates
  • Grapefruit
  • Grapes
  • Honey Dew Melon
  • Kiwi
  • Lemon/Limes
  • Mango
  • Nectarines
  • Oranges
  • Papaya
  • Peaches
  • Pears
  • Pineapple
  • Plums
  • Pomegranates
  • Prunes
  • Raisins
  • Raspberries
  • Strawberries
Grains:
  • Barley
  • Brown Rice
  • Buckwheat
  • Millet
  • Steel Cut Oats
  • Whole Grain Pasta
  • Quinoa
  • Rye
  • Spelt
  • Whole Wheat
  • Dried Beans/Peas
  • Ezekial Brand Breads
Proteins:
  • Cod
  • Halibit
  • Salmon
  • Sardinnes
  • Tuna
  • Beef (Grass Fed)
  • Chicken/turkey
  • Lamb
  • Venison
  • Bison
  • Whey protein Powder
  • Eggs


Dairy:
  • Skim/lowfat milk
  • Plain yogurt or greek yogurt
  • Low-fat cottage cheese

Fats:
  • Almonds
  • Almond Butter
  • Avocados
  • Cashews
  • Coconut Oile
  • Extra virgin olive oil
  • Flaxseeds
  • Olives
  • Natural Peanut butter
  • Pumkin Seeds
  • Sunflower Seeds
  • Tahini
  • Walnuts

Spices:
  • Basil
  • Cayenne/Chili Pepper
  • Cilantro/Parsley
  • Cinnamon
  • Cumin
  • Dill 
  • Ginger
  • Garlic
  • Mint
  • Mustard Seed
  • Oregano
  • Rosemary
  • Thyme
  • Turmeric

Sweeteners:
  • Agave Nectar
  • Blackstrap Molasses
  • Raw Honey
  • Pure Maple Syrup
  • Stevia

Beverages:
  • Green Tea
  • Water
  • Coconut Milk
  • Unsweetened Vanilla Almond milk
  • Unsweetened Almond Milk
Want to snag the print out of this list?





There you have it! 3 different food list you can choose from, OR mix it up and create your own! Let me know what you think!! 



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