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Clean Eating List


Free Veggies Veggies That Count Fruits Free Foods

Clean Eating Made Simple

What you can’t have (should avoid)….

• processed foods
• prepackaged foods
• most frozen foods
• fast foods
• junk foods
• white flour
• wheat flour
• full fat dairy products
• canned food (except tuna)

What you can have….

LEAN PROTEIN

boneless skinless chicken breast
turkey breast, ground or whole
lean ground beef, 93% lean or leaner
london broil or flank steak, lean beef
pork loin, white meat only

plain greek yogurt

egg whites, eggbeaters or other egg white substitute
fat free cottage cheese
tuna, solid white canned, or fresh
white fish, like tilapia or orange roughy
salmon (not more than 1-2 x per week)


COMPLEX CARBS

• ezekial bread
• low carb tortillas
• oatmeal, measured dry
• whole grain tortilla or english muffin, regular size
• low carb bread (8g each)
• brown rice

•sweet potato or yam
•white potato
•whole wheat or brown rice pasta
• whole wheat cous cous
• fat free popcorn

cream of rice, or cream of wheat


HEALTHY FATS

• canola oil*
• olive oil*

avocado

• low fat mozzarella (also a protein as well)

almonds, cashews


*both of these in spray cans, so that calories added are minimal

FREE VEGGIES

anything green

best choices for veggies…

• broccoli/broccoli rabe
• brussel sprouts
• asparagus • zucchini/green squash

other good choices

• mushrooms • onions • green beans

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VEGGIES THAT COUNT AGAINST YOUR CARBS

(SHOULD BE EATEN IN VERY LIMITED NUMBERS)

• peas
• snap peas
• snow peas
• tomatoes
• corn
• carrots

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FRUITS

(KEEP IN MIND FRUIT IS SUGAR, AND COUNTS TOWARD YOUR CARBS)
no more than 1 serving of fruit per day, though it can be split up

good fruit choices

• blueberries
• strawberries
• raspberries
• blackberries
• grapefruit

not so good fruit choices

• pineapple
• guava
• grapes • mango

*these are all very high in sugar, and high density in calories

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FREE FOODS

• diet sodas • sugar free jello • sugar free popsicles

also free, but in limited quantities

• sugar free pudding • sugar free cool whip • sugar free fudgcicles (40cal. each)

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