Grocery List

It's  necessary if you want to go to the store and not sabotage your diet.  NEVER go to the grocery store hungry.  NEVER.  If I sense even a tid bit of hunger, I nip it in the bud with a snack.

If you are looking for an easy, comprehensive, and totally doable meal plan, I seriously urge you to check out the Eat Clean Diet by Tosca Reno. She has so many great books on Amazon, and I follow the Eat Clean Diet Recharged! It's the back to the basics when it comes to nutrition. 

Clean Eating

• Food consumed in its most natural state, or close to it--wholesome! From mother earth 
• Which means nothing processed.
• Fruits and veggies.
• Nuts, legumes, natural nut butters, nut oils. (no additives)
• Whole grains like oatmeal, quinoa, brown rice. 
• Lean proteins. (chicken, ground turkey, fish, lean beef) Meats should be grass fed, free range! Free of chemicals and hormones. 

General rule of thumb for clean eating: If you can't grow or make it yourself, then maybe you shouldn't eat it.

Complex Carbs

  Steel Cut Oats/Oatmeal

 Sweet Potatoes 

  Black Beans

  Kidney Beans

  Lentils

Ezekiel Bread --sprouted grain bread is always best

Ezekiel brand pasta and tortillas 

  Wild rice

  Brown rice

  Wehani rice

 Whole wheat orzo & couscous

  Quinoa

Quinoa flour

  Wheat germ

Flax seed &flax oil

Cracked wheat

  Rye flakes

Vegetables

lettuce

  Broccoli

  Asparagus

Green beans

  Spinach

Bell peppers

Brussels sprouts

  Cauliflower

  Celery

  Mushrooms (Shiitake)

  Pickles

  Cabbage

  Sprouts--MMM great on sandwiches 

  Cucumber

  Green and Red pepper

  Onions (green, red, yellow)

  Garlic

  Tomatoes

  Zucchini

  Squash

  Spaghetti Squash

  Pumpkin (fresh & canned)

  Sundried tomatoes 

  Okra

  Parnsips

  Cilantro

  Chives

  Kale

  Dried Split Peas

  Corn--organic and in moderation

  Edammame (frozen)

  Canned chickpeas

  Miso

  Leeks

Fruits

  Blueberries

  Raspberries

  Lime & lemon juice

  Apples

  Grapes

  Clementines

  Watermelon

pineapple

1/2 a banana a day

Melons 

Cantaloupe 

strawberries

frozen fruit for quick snacks 

Healthy Fats

  Natural-style Peanut butter (unsalted) or PB2

  Avocados

  Olive-oil cooking spray

  Pine nuts

  Almonds--moderation

  Walnuts

  Tahini paste

Proteins

  Boneless, skinless chicken breast

Water packed albacore 

  White meat chicken (water packed)

  Salmon

  Shrimp

  Extra lean ground round

  Buffalo steak (lean)

Filet

  Flank Steak (leanest)

  Extra lean ground turkey

  Turkey cutlets

  Bison meat

Turkey jerky

Dairy & Eggs

  Fat-free cottage cheese

  Eggs and/or Egg white Substitute

  Non-fat, plain yogurt

  Greek yogurt

  Fat-free String Cheese

  Almond Milk

  Jarlsberg Lite Swiss Cheese

 Condiments

  Braggs Liquid Amino Acid (sub for soy sauce) 

  Reduced-sodium teriyaki sauce (no corn syrup)

  Balsamic Vinegar

  Balsamic vinaigrette

  Salsa

  Chili Paste

  Tomato Paste (low sugar)

  Stewed tomatoes (low sodium)

  Mustard (yellow or Dijon)

  Vanilla extract

  Almond extract

  Low-sodium, fat-free chicken broth

  Low-sodium, fat-free vegetable broth

  Reduced-sodium tomato sauce & tomatoes

  Worcestershire

  Olive-oil cooking spray

  Sugar-free applesauce

Herbs & Spices

  Chili powder

  Mrs. Dash

  McCormicks

  Cinnamon

  Allspice

  Basil

  Bay Leaf

  Onion Powder

  Garlic Powder

  Dill

  Chicken bouillion

  Ginger

  Sage

  Rosemary

  Paprika

  Thyme

  Oregano

  Curry Powder

  Red Pepper

  Dry Mustard

  Cumin

  Saffron

  Nutmeg