The Eat Clean™
Food List
Committing to Eating Clean is easier 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 join the Eat Clean™ revolution!
What Is the Eat Clean Diet?
Foods to Enjoy
Foods to Avoid
Timing & Portion Control
Start Your Eat Clean™ Journey
What Is the Eat Clean Diet?
The Eat Clean Diet is my love letter to your health. It’s all about embracing foods in their natural state and saying a firm NO to anything processed or unwholesome. This isn’t just a diet; it’s a lifestyle—a way to honor your body and nourish it with the optimal nutrients.
Core Principles
Honor Whole Foods
Let’s cherish foods that come to us just as nature intended. The less tinkering, the better!
Shun Processed Foods
Say goodbye to anything with artificial nasties, additives, or preservatives. Your body deserves better.
Regular Refueling
Small, regular meals are the key to keep your inner fire burning and avoid overeating.
Hydrate Like a Pro
Water isn’t just essential, it’s your best friend—aiding digestion and helping your body absorb all the good stuff while flushing out waste.
Harmonize Your Nutrients
Aim for a synthesis of lean protein, complex carbs, and healthy fats in each meal. It’s all about balance!
Key Benefits
Master Your Weight
With nutrient-dense foods as your allies, weight loss and maintenance become a joyful journey.
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.
Foods to Enjoy on the Eat Clean™ Diet
Whole Grains
Examples
- Quinoa
- Brown rice
- Oats
- Buckwheat
- Whole grain fermented bread or soaked grain breads
- Whole grain pasta or pastas made from a combination of ancient grains and vegetables
Why They’re Exceptional
Whole grains are your body’s powerhouse fuel, providing long-lasting energy and essential fiber to aid digestion and keep you satiated longer.
Lean Proteins
Examples
- Chicken breast
- Turkey
- Fish like salmon and tuna
- Lentils
- Whole eggs
- Bison, venison
- Hemp
- Fermented soy
Why They’re Exceptional
Lean proteins are the building blocks for your muscles and also help keep your metabolism revved up, aiding in weight loss and maintenance.
Fresh Fruits & Vegetables
Examples
- Apples
- Oranges
- Berries (strawberries, blueberries, etc.)
- Leafy greens (spinach, kale, etc.)
- Broccoli, carrots, bell peppers
Why They’re Exceptional
In addition to being rich in fiber and other phytonutrients, fresh fruits and veggies are nature’s multivitamin—offering a wealth of antioxidants, vitamins, and minerals to support overall health and fend off chronic diseases
Healthy Fats
Examples
- Avocados
- Olive, avocado and nut oils
- Almonds, walnuts, and other nuts
- Flaxseeds, pumpkin, hemp and chia seeds
- Fatty fish (like salmon and mackerel)
Why They’re Exceptional
Healthy fats, like those found in avocados and olive oil, support your brain function, aid in nutrient absorption, and keep your skin glowing.
Other Key Foods
Examples
- Legumes
- Nuts
- Seeds
Why They’re Exceptional
These nutrient-dense superstars offer extra protein, fiber, and healthy fats to keep you satisfied and your blood sugar stable.
Foods to Avoid on the Eat Clean™ Diet
Processed Foods
Examples
- 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
Why They’re not Exceptional
Processed foods are often loaded with artificial ingredients, preservatives, and unhealthy fats that can lead to weight gain, inflammation, and chronic diseases.
Sugary Foods & Drinks
Examples
- Soda and sweetened beverages
- Candy and chocolates
- Cookies, cakes, and other pastries
- Ice cream
- Cereals with high sugar content
Why They’re not Exceptional
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.
Unhealthy Fats
Examples
- 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
Why They’re not Exceptional
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.
Other Foods to Avoid or Minimize
Examples
- Alcohol
- Artificial sweeteners
Why They’re not Exceptional
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.
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 afterwards.
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 and prep in advance to avoid last-minute unhealthy choices and ensure you always have Eat Clean™ options on hand.
Start Your Eat Clean™ Journey
Don’t let uncertainty about what to eat hold you back from Eating Clean™! Start now and commit to the changes you want to make.