Eating Clean

While I have been trying to eat clean, I keep trying to figure out what is considered “clean” food.   My Shakeology helps get tons of super foods in me but the rest of the day, sometimes it is hard to figure out the right thing to eat.

According to Jamie Eason and Bodybuilding.com, here is a list of approved clean foods!
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Approved Supplements
(shakes/whey/meal replacements/protein bars)
Shakeology

The below list is the approved food list (per Jamie Eason)

Approved Foods

Oils

Use sparingly
sunflower oil
coconut oil
walnut oil
 avocado oil
 olive oil
 grapeseed oil
 pumpkin seed oil

Fatty proteins

Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size. Males typically get a full serving and females, a half serving.
avocado
coconut
walnut
cashews
almonds
nut meal/flour
seeds
all natural peanut butter
salmon
sea bass
mackerel Limit, high in mercury
bluefish
trout
mussels
bluefin tuna

Lean proteins

Ladies: 6 – 8 oz portion, Guys: 8 – 10 oz portion
soul
flounder
cod
halibut
mahi mahi
red snapper
orange ruffy Limit, high in mercury
ahi tuna Limit, high in mercury
swordfish Limit, high in mercury
tilapia
grouper
corvina
cobia
egg whites
chicken breast
extra lean ground turkey
london broil
top round
turkey
pork chops
game meat
bison
tofu
tempeh
shellfish
scallops

Flours

spelt flour
wheat flour
oat flour
chickpea flour
rice flour
quinoa flour

Sweeteners

sugar free maple syrup use sparingly
coconut sugar
applesauce (no sugar added)
birch sugar Ideal(xylitol)
Stevia in the Raw or Truvia

Fruits

It’s best to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.
Melons
honeydew
cantaloupe
wintermelon
sub acid (low cal):
apple
papaya
pear
raspberry
blackberry
blueberry
cherry
mango
guava
acid (high water content, low cal):
orange
passionfruit
strawberry
tangerine
tomato
grapefruit

Sweet (more calorie & nutrient dense)

These are to be used before a workout because they are more insulin-responsive.
banana
date
fig
persimmon

Vegetables

Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.
Flower bud:
broccoli
cauliflower
artichoke
Seeds:
beans
Leaves:
kale
collard greens
spinach
arugula
beet greens
chard
turnip greens
endive
lettuce
mustard greens
watercress
garlic chives
Cabbage
Leaf sheaths:
leek
Buds:
brussels sprouts
capers
Stems:
Kohlrabi
Stems of leaves:
celery
rhubarb
lemon grass
Stem shoots:
asparagus
bamboo shoots
ginger
Tubers:
potatoes
jerusalem artichokes
taro
Whole-plant sprouts:
soybean
mung beans
alfalfa
Roots:
carrots
parsnips
beets
radishes
rutabagas
turnips
Bulbs:
onions
shallots
garlic

Fruits used as vegetables:

tomatoes
cucumbers
squash
zucchini
pumpkins
peppers
eggplant
tomatillos
okra
avocado
Legumes:
green beans
lentils
snow peas
soybean
Note: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium.

Superfoods

Goji
Cacao
Spirulina
Chia
Flax
Dairy
Unsweetened almond Milk
Unsweetened rice milk
Greek Yogurt
Cottage Cheese
Condiments
Sauerkraut
Kim Chee
Tempeh
Apple Cider Vinegar
Balsamic or Raspberry Vinaigrette
Champagne Vinegar
Red Wine Vinegar
White Vinegar
Rice Vinegar
KetchupHeinz Reduced Sugar or Wholefoods Organic
Reduced Sodium Soy Sauce
Reduced sodium Teriyaki sauce
Salsa or Fresh Pico de gallo Tomatillo or Regular
Hot sauce or Chalula
Steak sauce (low sugar)
Chili Paste
Herb Pastes  ginger, garlic, cilantro, etc
Tomato paste
Tomato sauce
Mustard Yellow or dijon
Broth Low sodium fat free beef, vegetable, and chicken
Worcestershire Sauce  no high fructose corn syrup
Fat free cooking spray

Misc

Braggs Liquid Aminos
Salt
Herbamere Seasoning Salt
Nutritional Yeast
Dry Herbs
Spices
Coffee
Tea
Vanilla and Almond extract

Carbs/Starches

barley
Ladies – 3/4 cup
Guys – 1 1/2 cup
corn tortilla (Food for Life brand is best)
Ladies – 2-3
Guys – 4-5
Cream of Wheat/Rice or Rye
Ladies – 1 serving
Guys – 2 servings
Ezekial bread (made by Food for Life)
Ladies – 1 slice
Guys – 2 slices
lentils
Ladies – 3/4 cup
Guys – 1 1/2 cups
oats
Ladies – 1 serving
Guys – 2 servings (1 cup)
whole wheat pasta
Ladies – 1 cup
Guys – 2 cups
potato (white, only occasionally)
Ladies – 5 oz
Guys – 7-8 oz
brown rice
Ladies – 3/4 cup
Guys – 1 1/2 cup
rice cakes
Ladies – 3
Guys – 4
Sweet Potato
Ladies – 4-6 oz
Guys – 7-8 oz
Pinto
Ladies – 3/4 cup
Guys – 1 1/2 cup
Chickpea
Ladies – 3/4 cup
Guys – 1 1/2 cup
Kidney
Ladies – 3/4 cup
Guys – 1 1/2 cup
Adzuki
Ladies – 3/4 cup
Guys – 1 1/2 cup
Mung
Ladies – 3/4 cup
Guys – 1 1/2 cup
White Beans
Ladies – 3/4 cup
Guys – 1 1/2 cup
Navy
Ladies – 3/4 cup
Guys – 1 1/2 cup
Black Beans
Ladies – 3/4 cup
Guys – 1 1/2 cup
Farro
Ladies – 1/2 cup cooked
Guys – 3/4 cup cooked
Quinoa
Ladies – 1/4 cup cooked
Guys – 1/2 cup cooked
Couscous
Ladies – 1/4 cup cooked
Guys – 1/2 cup cooked

Information Source: All credit given to Bodybuilding.com!

Havea  very fit day!