Here is a list of foods that are all healthy and clean choices to support your fit lifestyle. There are many options, and you don’t need ALL of these at one time; but it is a comprehensive list of different healthy items and alternatives!

PROTEIN/ MEATS: Keep it clean!

*All meat should be: antibiotic/hormone free/no additives, humanely raised; and if possible, locally raised and organic*

• Boneless Skinless Chicken Breasts and/or Thighs (Gerber Farms, Nature’s Basket, Perdue)
• Extra lean (97-99%) or lean (93%) ground turkey
• Extra lean (97-99%) or lean ground chicken
• All natural chicken sausages (Gerber Farms)
• Fresh Deli Turkey Meat (all natural, antibiotic, nitrate & MSG free): Boar’s Head, Plainville, Dietz Watson Originals Two Brothers, AppleGate
• Turkey/Chicken/Salmon burgers
• Uncured bacon (nitrate/nitrite/anti-biotic free)
• Uncured turkey bacon or chicken sausage breakfast links
• Wild Caught Salmon filets (fresh/frozen)
• Shrimp (fresh/frozen)
• White fish: Cod, mahi-mahi, flounder
• Egg whites (carton or regular)
• Brown Free-Range, non GMO, organic whole eggs (pasture raised is the best)
• Protein Powder:
• Bone Broth or Collagen powder (Ancient Nutrition, Renovatio, Vital Proteins)
• Grass Fed Whey (Gain in Bulk, Body Logix, Vitamin Shoppe Natural Athlete, BioTrusts)
•  Plant/Non-Dairy: Onnit, Garden of Life Sport Vega Sport, Orgain or Plant Fusion
• Non or low fat, plain and unsweetened Greek and/or Coconut Yogurt
• Individual Greek yogurts:
• Chobani 100, Oikos Zero, Yoplait Greek 100, Siggi’s or Skyr Icelandic
• Cottage Cheese (free of additives and organic)
• Wild caught Tuna or Salmon packets
• Wild caught Canned tuna or salmon packed in water

CARBOHYDRATES: 

• Old-fashioned organic gluten free oatmeal
• Sweet potatoes/yams
• Brown rice (organic)
• Quinoa
• Couscous
• Brown rice cakes
• Squashes: Spaghetti, Delicatta, Buttercup, Butternut & Acorn
• Lentil or Chickpea pasta
• Black bean or Edamame pasta
• Sprouted whole wheat bread: Ezekiel, Alvarado Bakery, Angelic Bakehouse
• Gluten Free breads: Northern Canyon Bakehouse
• Sprouted whole wheat tortillas
• Gluten free coconut wraps or tortillas (ie Siete brand)
• Gluten Free: Brown rice pasta, tortillas, etc. Some groceries have a separate section for it, and you will find a large selection at most whole food/health stores.

FRUITS: Choosing ones in season is ideal!

• Any type of berry
• Apples
• Bananas
• Grapefruit
• Oranges
• Melons
• Peaches/Nectarines

VEGGIES: Look for lots of color and the more the better!!! Fresh or frozen are the best choices. Refer to EWG.org for the Dirty Dozen and Clean Fifteen items to buy organic.

• Spinach
• Kale
• Lettuce (Romaine, red leaf, etc.) or pre bagged salad mixes
• Bok Choy
• Zucchini/Summer Squash
• Starchy squashes like: butternut, acorn, spaghetti
• Asparagus
• Green beans
• Broccoli
• Onions
• Mushrooms
• Tomatoes
• Bell Peppers
• Brussel Sprouts
• Cauliflower
• Edamame (also high in protein-I buy these shelled and frozen)

• Nut butter (preferably all natural with no added sugars): Peanut, Almond, Sunflower Seed, Cashew
• Avocados
• Raw plain almonds
• Raw walnuts or pecans
• Raw macadamia nuts or cashews
• Olives
• Coconut butter
• Coconut Oil
• Extra Virgin Olive Oil
• Ground Flaxseed or Flaxseed oil

• Non/low fat cottage cheese
• Non/low fat plain unsweetened Greek yogurt
• Non fat plain unsweetened Coconut yogurt
• Unsweetened almond or nut milk
• Feta crumbled cheese
• Goat cheese
• Parmesan cheese
• Eggs/Carton Egg whites

• Hummus
• Salsa
• Low calorie salad dressing (without vegetable oils)
• Raw pure Honey (should be solid)
• Pure Maple syrup
• Dijon Mustard
• Low Calorie/Sugar BBQ Sauces (without additives)

• Organic Stevia Extract or Liquid Drops
• Erythritol baking sweetener: Swerve, Anthony’s or Sukrin Gold brand
• Garlic Powder
• Minced Garlic
• Onion Powder
• Chili/Cayenne Pepper
• Dry Spices such as: Basil, Oregano, Cumin, Cilantro, Dillweed, etc.
• Baking Spices such as: Cinnamon, Nutmeg, Allspice, Ginger
• Extracts: Pure vanilla, almond, coconut, rum, peppermint, mint, orange…
• Unsweetened (Dark) Cocoa Powder
• Coconut Flour
• Almond Flour
• Ground Flaxseed
• Unsweetened shredded coconut flakes
• Sliced/slivered raw almonds
• Canned Pumpkin Puree
• Unsweetened applesauce
• Dried cranberries (without added sugar)
• Raisins
• Black Beans (low sodium)
• Chickpeas/Garbanzo Beans (low sodium)
• Canned tomatoes (low sodium)
• Tomato/pasta sauce (lowest sugar/fat content; Rao’s brand)