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Saturday, May 31, 2014

Clean Eating Grocery List

Want to start cleaning up your diet, but don't know where to start?? Here is a list of clean foods that can help you get started! This can all be very overwhelming! Start sloooooowly....maybe replacing one meal/day as a clean meal...then two...then a few healthy snacks instead of a sugary sweet snack that will only leave you crashing and feeling sluggish shortly after.


Clean Eating Grocery List


Apples, blueberries, blackberries, raspberries, grapefruit, banana, avocado, plum, apricots, peaches, prunes, figs, tomato, oranges, coconut, cherries (frozen cherries), kiwi, pineapple, cantaloupe watermelon, honeydew, papaya, mango, passion fruit, lemon, limes, grapes, pomegranates, clementine’s & pears


Asparagus, Celery, Broccoli, Zucchini, Cucumber, Squash, Carrots, Corn, Green Beans, Snap Peas, Cauliflower, Onion, Leeks, Brussels Sprouts, Mushroom, Pearl Onion, Okra, Green Onion, Romaine, Cabbage, Iceberg, Kale, Spinach, Radishes, Eggplant, Bell Pepper, Jalapenos
Garbanzo, White Beans, Black Beans, Fava Beans, Lima Beans, Kidney Beans, Edamame. (Always : No Salt Added)
Other: Sweet Potatoes, Pumpkin, Yams, Water Chestnuts and Red Potatoes, Butternut Squash, Spaghetti Squash, Acorn Squash. ANY others……..
-Egg Whites
-Hard Boiled Eggs
-Vegan Smart Bacon
-Boneless, Skinless Chicken
-Turkey Breast
-Low Fat Cottage Cheese
-Ground Turkey
-Applegate Farms Sausage (watch sugars in the sweeter flavors)
-Skim Low-Fat Mozzarella Shredded (used for pizzas)
-Horizon Organic Cheese Singles
-All Natural Turkey Bacon
-Light, organic Cream Cheese

-Water (you may add fruit, lemon, lime, mint, or cucumber, etc to “zing it up”. I also add a tiny bit of honey and cinnamon to mine)
-Mineral Water
-Sparkling Water (any flavored by natural ingredients and no sugar)

-100% Lime Juice (natural)
-100% Lemon Juice (natural)
-Low Sodium Soy Sauce
-Simpy Organic Dip Packets
-Low Sodium Teriyaki Sauce
-Light Vinaigrette Dressings
-Light (all natural) Honey Mustard (salads & marinade)
-Walden Farms Blueberry Syrup
-Low Sodium Vegetable Broth
-Apple Cider Vinegar
-Balsamic Vinegar
-Light Olive Oil
-Garlic, Oregano, Parsley, Basil, Allspice, Bay Leaves, Cardamom, Cayenne Pepper, Dill, Paprika, Chili Powder, Mint, Red Pepper Flakes, Thyme, Cilantro, Cinnamon, Pumpkin Spice, Apple Pie Spice, Rosemary, Cumin, Sea Salt, Black Pepper, Nutmeg, Mustard Powder, Ginger, Sesame Seed, Cloves.
-Shakeology (all-natural) meal replacement shakes (ask Sara where to buy)
-Quest Bars (DELICIOUS!!) – sold at GNC (*heat them up for 10 sec. = YUM)

- Organic Jelly/Jam
-Organic Salad Dressings
-Annie’s Salad Dressing
-365 Organic Dressing
-Ezekiel Bread
-Organic Salsa --- make sure there is no added sugar
-Organic Almond Butter
-Flat Out Wraps 100% Whole Grain Flaxseed
-Whole Grain Organic Croutons
-Brown Rice (Organic)
-Amy’s All Organic Low Sodium Soup
-Health Valley Organic No Salt Added Soup
-Unsweetened Applesauce
-Gluten Free/Vegan Organic Plain Rice Cakes
-Gluten Free Pretzels Unsalted
-Wheat Organic English Muffins

-Sea Bass
-Mahi mahi
-Chobani Yogurt
-Organic Coffee Creamer
-Sigi’s Yogurt
-Organic Whipped Topping
-Coconut Milk Yogurt
-Unsweetened Almond Milk

-Nuts : almonds, hazelnuts, macadamia, walnuts, pecans, pistachios.
-SunRidge Farms All Natural Antioxidant Mix
-Eden Organic Dried Fruits
-Bare Fruit Apple Chips
-Happy Melts Yogurt Snacks
-Chia Bars
-Gluten Free Unsalted Pretzels
-Veggie's (grape tomatoes, sliced peppers, sugar-snap peas)
-Fruit Leathers (*Target sells an all-natural brand that are delicious)
-Freezer Dried Fruit/Dried Fruits No Sugar Added
-Guacamole Hummus
-Air Popped Popcorn Kernels
-Rice Cakes
-Roasted Chickpeas
-Unsweetened Applesauce

*Snacks can also be fruits and veggies!

-Amy’s Black Bean Burger
-TruWhip Light (organic whipped cream)
-Frozen fruit (no sugar added)
-Morning Star Sausage Patties
-Vegetable Steamers (no sauce)

-Chia Seeds
-Wheat Grass


PLAN AHEAD before you go to the market. Make a list. Plan your meals in advance in order to know what it is you are going to buy. ALSO -- CUT OUT anything that is pre-made and quick and also has a really long shelf-life and/or is made in a plant! A good rule of thumb ----> If it's a plant eat it -- if it's made in one -- DON'T! A lot of people wonder about the more natural granola/protein bars that are out there. In my opinion, stick with the ones that have less ingredients,  nothing "extra" like canola oil or high-fructose corn syrup and look for natural ingredients. QUEST bars are amazing and are great to have in your bag for anytime you are stuck somewhere and are starving. Having snacks like Quest Bars, almonds, fruit, etc. will help you stick to your clean eating lifestyle!



HEALTHY PLANNING TIP: Take time on Sunday to sit down, go through your clean eating grocery list and decide on 3-4 proteins to have for the week, what veggies you want to pair with them and to have for snacks (grape tomatoes and sugar snap peas are delish!! Just saying!), what you want to have for breakfast and for your lunches. Write it all out beforehand so you are organized and prepared as you head on in to your grocery store! Here is an example of what you can eat for a day:



Shakeology with strawberries and banana


Egg whites with sliced peppers and half of an english muffin with peanut butter



A handful of almonds

Grape Tomatoes



4 oz. of chicken breast (baked or grilled)

Sweet Potato



Greek yogurt

Berries and cinnamon



Pork Chops


Green Beans


Eat 5-6 small meals every 2-3 hours to keep your metabolism fired up!!! If you feed your body in the right way, with whole, clean foods, your metabolism will operate like that of a high-end car -- efficiently and effectively!! Would you put cheap, dirty fuel in a Porsche? NO! Similarly, you shouldn't put cheap or "dirty" food into your body. It will clog your "system", make you tired and sluggish, and not help you to burn calories most effectively.

This will take some time and trial and error for you to get to know what you like, what's easy to prepare and what will keep you satisfied! I like to know that I can easily throw together some extra lean ground turkey and sautee onions and peppers and  at the same time cook some green beans and some brown rice and my family is fed! It's easy and takes less than 20 minutes to prepare. For lunches -- you can bake or grill a bunch of chicken on a Sunday to last you for the week. Pre-cook your sweet potatoes also and they are easy to grab and re-heat for your lunch.

SWEETS!!! Ahhhh!! So hard to cut them out -- trust me, I know! They are literally -- addicting! Moderation is key! It's not to say that you can never eat a delicious Reeses Peanut Butter Cup can -- in moderation. When planning ahead for the week --- plan in a TREAT MEAL! If you know you are going out to dinner next Saturday night, allow yourself a treat meal for once/week. This will keep you sane and also allow you to shock your body and kick it up a notch in terms of calorie burn if you have been eating clean all week long. :)



Keep almonds (unsalted and whole) in your bag and/or your car! I keep a pack in my daughter's stroller in case I ever get hungry and am out and about with her!

Keep grape tomatoes or grapes, sliced fruits, blueberries, sliced peppers in a zip-lock baggie in your fridge so that you can just grab them on your way out! You won't be tempted to pull through the ol' drive through when you are on the road and starving!

Quest Bars are great to have on hand as well. While you shouldn't rely on them everyday......they are great once in a while because they are loaded with protein and packed with natural ingredients.

DRINK WATER -- add lemon, lime, fruits or cinnamon and bring it EVERYWHERE YOU GO! Staying hydrated will not only keep you full, it will detoxify you, give you energy and help your skin stay healthy and hydrated from the inside out..........and who doesn't want glowing skin??? ;)

Start slowly.......change one thing everyday and over time, your diet can be 100% clean!! You will feel so much better, lighter and not so tired, sluggish, cranky or moody! Give it a try and see how you feel......why NOT start feeling better than ever?? :)