Grocery List

Wheat germ
Flaxseed
Chia seeds
Nut butter
Sunflower seeds-unsalted
Coconut-unsweetened
Pumpkin seeds-unsalted
Almonds-unsalted
Walnuts-unsalted
Sucanat
Organic evaporated cane juice
Raw honey
Agave
Vegan chocolate chips
Unsweetened Applesauce
Greek yogurt
Soy milk
Skim milk
Air popped popcorn
Quinoa
Bulgur wheat
Oatmeal
Ezekiel bread
Whole grain breads
Whole wheat pasta
Brown rice
Extra virgin olive oil for dressings
Olive oil for cooking
Safflower Oil
Balsamic vinegar
Lemons
Sweet potatoes
Fresh fruits
Fresh vegetables
Chicken breast
Pork tenderloin
Turkey breast
Salmon
White fish
Eggs/Egg whites
Bison
Tuna
Tofu
Fresh & dried herbs & spices
Sea salt
Garlic
Dried beans
Lentils
Black eyed peas

A Daily Menu Example

Meal 1: Oatmeal, blueberries and 1 tbsp of flaxseed
Meal 2: Whole wheat bread with raisins, nut butter
Meal 3: Chicken with sauteed onions, bell peppers, and mushrooms
Meal 4: Pear and almonds
Meal 5: Granola and non-fat yogurt
Meal 6: Wild Salmon with pico de gallo and avocado

Healthy Carbohydrates

Fruits (apples, oranges, pears, grapefruit, strawberries, blueberries, pineapple)
Vegetables (spinach, corn, sweet potatoes, onions, bell peppers, cauliflower, asparagus)
Oats
Oatmeal
Whole Wheat
Oat Bran
Wheat Germ
Lentils
Garbonzo Beans
Kidney Beans
Navy Beans
Peas
Black Beans
Air popped popcorn
Fat free yogurt

Lean Proteins

Chicken Breast
Pork Tenderloin
Turkey
Fish
Nut Butters
Nuts
Soy
Pumpkin Seeds
Sunflower Seeds
Oatmeal
Egg Whites
Beans

Clean Eating Basics

Eat 5-6 meals each day
Drink 8-10 glasses of water each day
Eat a lean protein with a healthy carbohydrate at each meal
Read food labels
Choose items with fewer ingredients
Recognize the ingredients on the food labels
Avoid all preservatives and processed foods
Eat to nourish your body