The Eat Clean™ Food List by Tosca Reno

January 8, 2024

01 / 08 / 2024

The Eat Clean™ Diet is easier to follow than you might think—especially when you know what to eat and what to avoid. Use the food lists below to fill your fridge and pantry with everything you need to start Eating Clean™ today and join the revolution that’s helping women of all kinds lead healthier, more fulfilling lives.

Table of Contents

  • What Is the Eat Clean™ Diet?
  • Foods to Enjoy
  • Foods to Avoid
  • Timing & Portion Control
  • Start Your Eat Clean™ Journey
  • FAQ

What Is the Eat Clean Diet?

The Eat Clean™ Diet is my plan to help you improve your health, fitness, and outlook on life. It’s all about embracing foods in their natural state and firmly saying NO to anything processed or unwholesome.

This is more than just a diet. It’s a lifestyle change that honors your body and nourishes it with optimal nutrients so that you can get the most out of every day.

grocery store produce area

Core Principles

Boiling the Eat Clean™ diet down to its basics makes it easier to understand—and follow. Here are your golden rules:

Honor Whole Foods

We cherish foods that come to us just as nature intended. The less tinkering, the better!

Shun Processed Foods

Say goodbye to anything with artificial additives or preservatives. Your body deserves better.

Refuel Regularly

Small, regular meals are the key to keep your inner fire burning and avoid overeating.

Hydrate Like a Pro

Water aids digestion and helps your body absorb all the good stuff while flushing out waste.

Harmonize Your Nutrients

Aim to include lean protein, complex carbs, and healthy fats in each meal. It’s all about balance!

Key Benefits

Stick to Eating Clean™ and you can expect some truly incredible results. Here’s what it can do for you:

Master Your Weight

With nutrient-dense foods as your allies, weight loss, and maintenance become a joyful journey. Go even further with my Fit Commit challenge.

Boundless Energy

Regular, balanced meals are your ticket to vibrant energy all day long. Say goodbye to the afternoon slump!

Shield Against Chronic Diseases

A diet rich in whole foods is your secret weapon against heart disease, diabetes, and certain types of cancer.

Nourish Your Mind

Nutritious eating isn’t just about body health—it feeds your brain, too, helping you feel more positive and clear-headed.

Happy Gut, Happy You

Whole foods, especially those rich in fiber, are a treat for your tummy. Your digestive system will thank you.

Balanced nutrition concept for clean eating flexitarian meditteranean diet. Assortment of healthy food ingredients for cooking on a wooden kitchen table.

Foods to Enjoy on the Eat Clean™ Diet

Lots of delicious foods are permitted—and even encouraged—while you’re Eating Clean™. Add variety to your diet and vitality to your life with these core building blocks of good health:

Whole Grains

How They Help You Eat Clean™

Whole grains are your body’s powerhouse fuel, providing long-lasting energy and essential fiber to aid digestion and keep you satiated longer.


  • Quinoa
  • Brown rice
  • Oats
  • Buckwheat
  • Whole grain fermented bread or soaked grain bread
  • Whole-grain pasta or pasta made from a combination of ancient grains and vegetables

Lean Proteins

How They Help You Eat Clean™

Lean proteins are the building blocks for your muscles and also help keep your metabolism revved up, aiding in weight loss and maintenance. Find healthy protein supplements here.


  • Chicken breast
  • Turkey
  • Fish like salmon and tuna
  • Lentils
  • Whole eggs
  • Bison, venison
  • Hemp
  • Fermented soy

Fresh Fruits & Vegetables

How They Help You Eat Clean™

In addition to being rich in fiber and other phytonutrients, fresh fruits and veggies are nature’s multivitamins—offering a wealth of antioxidants, vitamins, and minerals to support overall health and fend off chronic diseases. To maximize these benefits, find natural supplements and incorporate them into your diet too.


  • Apples
  • Oranges
  • Berries (strawberries, blueberries, etc.)
  • Leafy greens (spinach, kale, etc.)
  • Broccoli, carrots, bell peppers

Healthy Fats

How They Help You Eat Clean™

Healthy fats, like those found in avocados and olive oil, actually aren’t bad for you. They support your brain function, aid in nutrient absorption, and keep your skin glowing (and no, they won’t pack on pounds either).


  • Avocados
  • Olive, avocado, and nut oils
  • Almonds, walnuts, and other nuts
  • Flaxseeds, pumpkin, hemp and chia seeds
  • Fatty fish (like salmon and mackerel)

Other Key Foods

How They Help You Eat Clean™

These nutrient-dense superstars offer extra protein, fiber, and healthy fats to keep you satisfied and your blood sugar stable.


  • Legumes
  • Nuts
  • Seeds
Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food with fries and cola

Foods to Avoid on the Eat Clean™ Diet

Eating the right foods is only part of the Eat Clean™ diet—you also have to know what to avoid so you don’t pollute your body and slow down your efforts. Here are the red-flag foods to stay away from on your journey towards better health:

Processed Foods

Why They Don’t Help You Eat Clean™

Processed foods are often loaded with artificial ingredients, preservatives, and unhealthy fats that can lead to weight gain, inflammation, and chronic diseases.


  • Instant noodles
  • Processed meats (hot dogs, sausages, etc.)
  • Packaged snacks like chips and crackers
  • Most frozen prepared meals
  • Canned fruits and vegetables with added sugar or sodium

Sugary Foods & Drinks

Why They Don’t Help You Eat Clean™

Sugary foods and drinks can cause rapid spikes and crashes in blood sugar, leading to energy slumps, weight gain, and increased risk of diabetes. Other illnesses too have now been linked to ultra-processed foods. Learn how to Strike Sugar from your diet.


  • Soda and sweetened beverages
  • Candy and chocolates
  • Cookies, cakes, and other pastries
  • Ice cream
  • Cereals with high sugar content

Unhealthy Fats

Why They Don’t Help You Eat Clean™

Unhealthy fats, like trans fats, can increase your risk of heart disease and cause inflammation in the body. Processed foods have been linked to multiple illnesses.


  • Fried foods (like fries and fried chicken)
  • Fast food burgers and pizzas
  • Margarine
  • Lard and shortening
  • Foods high in trans fats (like commercially baked goods)
  • Engineered oils like canola

Other Foods to Avoid or Minimize

Why They Don’t Help You Eat Clean™

Alcohol can interfere with your body’s metabolic processes, and artificial sweeteners can trick your body into craving more sugar, potentially leading to weight gain.


  • Alcohol
  • Artificial sweeteners
My plate - portion control guide, top view

Timing & Portion Control

Getting the best results on the Eat Clean™ diet is also about how much you eat and when. Here are the key principles to keep in mind:

Eat at Regular Intervals

  • Eating six small meals a day helps maintain steady blood sugar levels, curb cravings, and boost metabolism.
  • Eat breakfast within an hour of getting up.
  • Then have 4-5 smaller meals every 2-3 hours afterward.

Keep Portions Manageable

  • Focus on balanced portions—fill half your plate with vegetables, a quarter with lean protein, and the remaining quarter with whole grains or healthy fats.
  • Shoot for two to three servings of healthy fats per day for best results.

Plan and Prep in Advance

  • Plan your meals and snacks for the week so that you have a commitment to stick to—this is great motivation to stay on track.
  • Prep in advance to avoid last-minute unhealthy choices and ensure you always have Eat Clean™ options on hand.
  • Make sure you have the right gear to prep properly. Shop my recommended meal-prep tools and appliances.
tosca reno on a path

Start Your Eat Clean™ Journey

The foods and steps I’ve provided above can form a solid foundation for your Eat Clean™ adventure and help you build a lifestyle that supports your long-term fitness and wellness goals. I’ve kept everything as simple and clear as possible to eliminate doubt and help you stay focused on the changes you want to make.

Don’t let uncertainty about what to eat hold you back from Eating Clean™! Start now and commit to transforming your life for the better today.

Frequently Asked Questions about Eat Clean™ Foods

What Are the Best Whole Grains for the Eat Clean™ Diet?

Whole grains like quinoa, brown rice, oats, and buckwheat are ideal for the Eat Clean™ Diet. They offer sustained energy, essential fiber, and can be easily incorporated into various meals for versatility and satisfaction.

Can I Include Dairy Products in the Eat Clean™ Diet?

Some dairy products can be included if they’re natural and minimally processed. Opt for options like Greek yogurt, cottage cheese, or naturally made cheeses, ensuring they don’t contain added sugars or artificial ingredients.

How Often Should I Eat on the Eat Clean™ Diet?

I recommend eating six small meals a day to maintain steady blood sugar levels and boost metabolism. This includes a balanced breakfast within an hour of waking up, followed by smaller meals every 2-3 hours.

Are There Vegetarian Protein Options for the Eat Clean™ Diet?

Absolutely! Vegetarian sources like lentils, hemp, fermented soy, and whole eggs are great protein options for the Eat Clean™ Diet. They provide essential amino acids and keep your metabolism active.

What Type of Snacks Fit the Eat Clean™ Diet?

Snacks on the Eat Clean™ Diet should be nutrient-dense and minimally processed. Think fresh fruits, nuts, seeds, and whole-grain crackers. Avoid anything with added sugars or artificial ingredients.

Is It Okay to Have Cheat Meals on the Eat Clean™ Diet?

The key to success with the Eat Clean™ diet is consistent healthy eating—but everyone has cravings sometimes, and you shouldn’t let the occasional indulgence throw you off your game for good! The key is to ensure that deviating from your diet doesn’t become a regular habit.

What Is the Right Amount of Healthy Fats to Eat?

Aim for two to three servings of healthy fats (like avocados, nuts, seeds, and fatty fish) per day to support brain function and nutrient absorption.

Can I Drink Coffee on the Eat Clean™ Diet?

Yes. Coffee can be part of your diet, but keep it simple! Avoid high-calorie, sugary caffeinated beverages. Instead, go for black coffee—or add a splash of natural milk or a dairy alternative without artificial additives.

Tosca Reno

Author, columnist, motivational speaker, reality TV star, radio personality, consultant, mother and wife, Tosca Reno has been inspiring millions with the Eat Clean™️ Diet series and sharing the success she's had with weight loss and Clean Eating.


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