Eating Clean

Tomorrow is November 1st! I am challenging myself to eat clean for the entire month with one cheat meal each week.

What does it mean to eat clean?

Clean Eating

• Food consumed in its most natural state, or close to it.
• Which means nothing processed.
• Fruits and veggies.
• Nuts, legumes, natural nut butters, nut oils. (no additives)
• Whole grains.
• Lean proteins. (chicken, ground turkey, fish, lean beef).
• General rule of thumb for clean eating: If your great, great grandparents didn't eat it, you shouldn't either!

What are you options?

Complex Carbs

Steel Cut Oats

Sweet Potatoes (Yams)

Black Beans

Kidney Beans

Lentils

Ezekiel Bread

Ezekiel brand pasta

Wild rice

Brown rice

Wehani rice

Whole wheat pita

Corn tortillas

Ezekiel wheat tortillas

Whole wheat orzo & couscous

Quinoa

Quinoa flour

Wheat berries

Wheat germ

Flax seed &flax oil

Cracked wheat

Rye flakes

Vegetables

Leafy lettuce

Broccoli

Asparagus

String beans

Spinach

Bell peppers

Brussels sprouts

Cauliflower

Leafy lettuce

Broccoli

Asparagus

String beans

Spinach

Bell peppers

Brussels sprouts

Cauliflower

Celery

Mushrooms (Shiitake)

Pickles

Cabbage

Sprouts

Cucumber

Green and Red pepper

Onions (green, red, yellow)

Garlic

Tomatoes

Zucchini

Squash

Spaghetti Squash

Pumpkin (fresh & canned)

Sundried tomatoes (dried)

Okra

Parnsips

Cilantro

Chives

Kale

Dried Split Peas

Corn

Edammame (frozen)

Canned chickpeas

Miso

Leeks

Fruits

Blueberries

Raspberries

Lime & lemon juice

Apples

Grapes

Clementines

Watermelon

pineapple

Healthy Fats

Natural-style Peanut butter (unsalted)

Avocados

Lemon-scented olive-oil

Olive-oil cooking spray

Pine nuts

Almonds

Walnuts

Tahini paste

Silken tofu

Firm tofu

Proteins

Boneless, skinless chicken breast

Tuna

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

Reduced-sodium soy sauce

Reduced-sodium teriyaki sauce (no corn syrup)

Balsamic Vinegar

Balsamic vinaigrette

Salsa

Sucanat or Splenda

Sugar Free Jelly

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