Clean Eating Shopping List

Here are some suggestions for a healthy shopping list

Proteins
- Boneless, skinless chicken breast
- Tuna (water packed), or white meat chicken (water packed)
- Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
- Shrimp
- Extra lean ground beef or ground round (92-96%)
- Buffalo steak (lean)
- Protein powder (lactose free)
- Egg whites or eggs
- Rib eye steaks or roast
- Top round steaks or roast (aka stew meat, London broil, stir fry)
- Top sirloin (aka sirloin top butt)
- Beef tenderloin (aka filet, filet mignon)
- Top loin (NY strip steak)
- Flank steak (stir fry, fajita)
- Eye of round (cube meat, stew meat, bottom round, 96% lean ground round)
- Extra lean ground turkey, turkey breast slices or cutlets (fresh meat, not deli cuts)

Complex Carbohydrates
- Oatmeal (old fashioned or quick oats)
- Sweet potatoes (yams)
- Beans (pinto, black, kidney)
- Oat Bran Cereal (watch sugar, less than 6 grams)
- Brown rice
- Ezekiel bread (frozen healthy section of Kroger's or Whole Foods)
- Farina (cream of wheat from box)
- Multigrain hot cereal
- Pasta (whole wheat, Ezekiel brand - watch serving, very dense)
- Rice (jasmine, basmati, arborio, wild brown)
- Potatoes (red, baking, new)
- Kashi low sugar cereals (less than 6 grams of sugar)
- Whole wheat pita (low-carb variety - Joseph's pita bread, or Food for Life brand)
- Carbdown flatbread (Wal-mart)
- Corn tortillas (microwave to make crispy)
- Whole wheat tortillas
- Rice cakes (lightly salted only)

Vegetables & Fibrous Carbs
(Fresh first, frozen second, canned last choice)
- Green leafy lettuce (green leaf, red, leaf, romaine)/bagged salad
- Broccoli
- Asparagus
- String beans
- Black beans
- Spinach
- Bell Peppers
- Brussels sprouts
- Cauliflower
- Celery
- Mushrooms
- Pickles
- Cabbage
- Sprouts
- Cucumber
- Green or red pepper
- Onions
- Garlic
- Tomatoes
- Zucchini
- Squash
- Spaghetti squash
- Pumpkin

Fruit
(Fresh first, frozen second, canned last choice)
- Berries (blueberries & raspberries)
- Lemons or limes
- Melons (not watermelon)
- Grapefruit
- Apples
- Dates
- Grapes
- Oranges
- Eat bananas, strawberries, peaches and plums sparingly (lots of natural sugar)
- No dried fruits, including raisins (loaded with sugar)

Healthy Fats
- Natural style or organic peanut butter (even better, Peanut Wonder (Whole Foods Market)
- Olive oil or Safflower oil
- Nuts (peanuts, almonds)
- Flaxseed oil
- Avocado

Dairy & Eggs
- Low-fat or fat-free cottage cheese
- Eggs (cage-free are my favorite)
- Low or non-fat milk (drink dairy only occasionally)
- Non-fat yogurt (look for low sugar only)
- Fat-free string cheese
- Fat-free cream cheese

Beverages
- Bottled water
- Iced tea (decaf)
- Coffee (decaf)
- Crystal light or Wal-mart brand sugar-free drink mixes

Condiments & Misc.
- Fat-free mayonnaise (on occasion)
- Ketchup (Heinz one carb brand only)
- Reduced sodium soy sauce
- Reduced sodium teriyaki sauce
- Balsamic vinegar
- Balsamic or raspberry vinaigrette (Farm Grove)
- Salsa or fresh pico de gallo
- Splenda
- Steak Sauce
- Sugar Free Maple Syrup
- Sugar Free Jelly (Smuckers or Polaner)
- Chili paste
- Tomato paste (low sugar)
- Mustard (yellow or Dijon)
- Extracts (vanilla, almond, etc)
- Low sodium fat-free beef or chicken broth
- Worcestershire sauce
- Cooking spray (fat-free)
- Sugar-free applesauce for baking

Spices & Herbs
- Chili powder
- Mrs. Dash (all varieties)
- McCormick's (all varieties)
- Butter buds
- Cinnamon
- Allspice
- Basil
- Bay leaf
- Onion powder
- Garlic powder
- Dill
- Ginger
- Sage
- Rosemary
- Paprika
- Thyme
- Oregano
- Curry Powder
- Red pepper
- Marjoram
- Tarragon
- Dry mustard
- Cumin
- Saffron
- Nutmeg
- Pumpkin pie spice
- Black pepper

Foods NOT to Eat

Foods to Avoid:

- Breads, pasta, any boxed products (cereal, mac & cheese, bagels). Yes, this includes - Pizza, lasagna, brownies, etc.

- Lunch meats
- Processed meats (hot dogs, brats)

- Canned, processed and fried vegetables

- Processed fruit/fruit substitutes (apple pie filling, orange juice, jellies/jams, fruit snacks)

- Candy, sweets, granola bars, candy bars

- Refined fats/oils (vegetable oil, corn oil, butter substitutes)

- Nuts/seeds to avoid - peanuts, any honey roasted or altered nuts

- Soda
- Lattes or coffee/tea with additives (sugar, milk, sweeteners)
- This includes diet soda!
- Fruit juices
- Sugar free/sugar substitute energy drinks
- Crystal light, fake sugar drinks

An easy rule to remember:
STAY AWAY from the white junk! i.e. bread, pasta, potatoes, table sugar, fake sugar, etc.

Clean Eating Foods to Enjoy

Here's a list of foods to enjoy

Meat & Protein without additives: 
- Red Meat
- Poultry
- Seafood
- Game Meat
- Pork
- Eggs

Vegetables (the greener, the better):
- Spinach, broccoli, brussel sprouts, etc.
- Sweet potato, eggplant, carrots, tomatoes

Fresh or frozen (with no additives):
- The list of veggies is ENDLESS! There are a ton of options out there!

Fruit:
Vibrant colors - berries are best, but all non-processed fruits are OK!
- Citrus, melon, apples, plums, peaches, etc.

Fats/oils:
- Pressed oils (olive oil, avocado oil, coconut oil)
- Avocado
- Bacon (uncured)
- Whole butter
- Nuts & Seeds - (any that can be consumed in raw state, not peanuts)
- Almonds
- Cashews
-Walnuts
- Chestnuts
- Pistachios

- Brown ice/Quinoa

Liquids/Beverages:
- WATER!!
- Natural flavored water (add lemons, apple slices, cinnamon, cucumber, orange, mint, etc)
- Teas
- Black coffee
- Coconut milk
- Almond milk

In moderation:
- Whole wheat
- Whole grains
- Dairy

New Program Coming Soon - PiYo!!

There are tons of benefits that come along with doing Pilates and Yoga on a regular basis, that most of us miss out on because those kind of workouts just "aren't our thing." I'm one of those people. If there is a Pilates or Yoga day during my program, I tend to skip it, because I'd rather do cardio or weights. EVEN though I know how important Pilates and Yoga day are for your body to strengthen, lengthen and lean out your body. I've always thought that to get a good workout/results, you had to jump around and gasp for air, but I'm 100% WRONG! It's time we all take note and realize what these kinds of workouts can actually do for our bodies! It's time to embrace PiYo!

What is PiYo?

PiYo is the new Beachbody workout program that is actually a combination of fine moves from Pilates and Yoga. This program specifically focuses on flexibility and strength training and is best for people who would normally get bored with Pilates and Yoga. PiYo workout program is designed to help you lose weight, build leaner mass muscles, and become stronger and more flexible while you enjoy the workouts.

How does PiYo work?

In PiYo, you'll use your body weight to perform a series of continuous moves, targeted specifically to burn fat as you define ever single muscle in your  body. No weights necessary, no jumping, just your body getting hardcore results!

Is PiYo suitable for me?

PiYo is suitable for EVERYONE, with or without experience. Men, woman, young and old! Chalene states that these workouts are low-impact with high enough intensity to be very effective in building muscles while losing weight. There is no jumping required.

What kind of results can I expect?

Problem areas become NO problem. Plateaus are crushed. You'll get sleek, long arms, sexy, flat abs, a tight, LIFTED bum and the confidence that comes from knowing you have worked hard and look and feel your best.


"PiYo gives you hardcore definition, intense calorie burn, and allover strength - without weights, without jumps, and without destroying your body."
- Charlene Johnson, creator of PiYo


Subscribe to my blog and find me on facebook to find out about updates, release dates, etc!! This is going to be like no other program!