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Clean Eating Foods List

Clean Eating Foods List

Fit Chick's Clean Eating Foods List

Approved Foods

According to Jamie Eason and Bodybuilding.com, here is a list of approved clean 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 + Melons

  • 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.
  • 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
  • Red Wine Vinegar
  • White Vinegar
  • Rice Vinegar
  • Ketchup Heinz Reduced Sugar or Wholefoods Organic
  • Reduced Sodium Soy Sauce
  • Reduced Sodium Teriyaki Sauce
  • Salsa or Fresh Pico de gallo
  • 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 Sale
  • Nutritional Yeast
  • Dry Herbs
  • Spices
  • Coffee
  • Tea
  • Vanilla and Almond extract

Carbs/Starches

  • Barley
    (ladies – 3/4cup & guys 1 1/2cup)
  • 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 – 3/4c & guys 1 & 1/2c)
  • Oats
    (ladies – 1 serving & guys – 2 servings (1 cup))
  • Whole wheat pasta
    (ladies – 1 cup & guys – 2 cups)
  • Potato
    (white – only occasionally) (ladies – 5oz & guys 7-8oz)
  • Brown rice
    (ladies 3/4c & guys 1 & 1/2c
  • Rice cakes
  • (ladies – 3 & guys – 4)
  • Sweet potato
    (ladies 4-6oz & guys 7-8oz)
  • Pinto
    (ladies 3/4c & guys 1 & 1/2c)
  • Chickpea(ladies – 3/4c & guys – 1 & 1/2c)
  • Kidney
    (ladies – 3/4c & guys 1 & 1/2c)
  • Adzuki
    (ladies – 3/4c & guys 1 & 1/2c)
  • Mung
    (ladies – 3/4c & guys 1 & 1/2c)
  • White beans
    (ladies – 3/4c & guys 1 & 1/2c)
  • Navy
    (ladies – 3/4c & guys 1 & 1/2c)
  • Black beans
    (ladies 3/4c & guys 1 & 1/2c)
  • Farro
    (ladies – 1/2c cooked & guys 3/4c cooked)
  • Quinoa
    (ladies – 1/4c cooked & guys 1/2c cooked)
  • Couscous
    (ladies – 1/4c cooked & guys 1/2c cooked)

Come take a peek into my New York lifestyle. I love chatting about beauty, style, business, blogging, and so much more! Please feel free to stay awhile.

Kara

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