Clean Eating Grocery List

Have you ever heard of Tosca Reno?? If not I recommend that everyone get a copy of here Eat Clean Diet book! This is where it all started for me. I learned SOOO much from her. Her books and recipes are amazing! She breaks down eating to the basics! Eat food consumed in its most natural state, or close to it- REAL FOOD! (Which means nothing processed) - I have used these principles and now follow the 21 day fix plan!  They are very similar but may have some small differernces... 

>Fruits and veggies. 
>Nuts, legumes, natural nut butters, nut oils. (no additives) 
>Whole grains like oatmeal, quinoa, brown rice. 
>Lean proteins. (chicken, ground turkey, fish, lean beef) Meats should be grass fed, free range! Free of chemicals and hormones.

General rule of thumb for clean eating: If your great, great grandparents didn't eat it, you shouldn't either!

Complex Carbs

Steel Cut Oats/Oatmeal
Sweet Potatoes 
Black Beans
Kidney Beans
Lentils
Ezekiel Bread --sprouted grain bread (Available in the frozen section of grocery store)
Ezekiel brand pasta and tortillas 
Wild rice
Brown rice
Wehani rice
Whole wheat orzo & couscous
Quinoa
Quinoa flour
Wheat germ
Flax seed &flax oil
Cracked wheat
Rye flakes

Vegetables

Lettuce
Broccoli
Asparagus
Green beans
Spinach
Bell peppers
Brussels sprouts
Cauliflower
Celery
Mushrooms (Shiitake)
Pickles
Cabbage
Sprouts
Cucumber
Green and Red pepper
Onions (green, red, yellow)
Garlic
Tomatoes
Zucchini
Squash
Spaghetti Squash
Pumpkin (fresh & canned)
Sundried tomatoes 
Cilantro
Chives
Kale
Dried Split Peas
Edammame

Fruits

Blueberries
Raspberries
Strawberries
Lime & lemon juice
Apples
Grapes
Pears
Clementines
Watermelon
1/2 a banana a day

Healthy Fats

Natural-style Peanut butter (unsalted) or PB2
Avocados
Olive-oil cooking spray
Pine nuts
Almonds--moderation
Walnuts
Tahini paste

Proteins

Boneless, skinless chicken breast
Water packed albacore 
White meat chicken (water packed)
Salmon
Shrimp
Extra lean ground round
Buffalo steak (lean)
Filet
Flank Steak (leanest)
Extra lean ground turkey
Turkey cutlets
Bison meat
Turkey jerky

Dairy & Eggs

Fat-free cottage cheese
Eggs and/or Egg white Substitute
Non-fat, plain yogurt
Greek yogurt
Fat-free String Cheese
Almond Milk
Jarlsberg Lite Swiss Cheese
Fresh Parmesean cheese
Feta

Condiments

Braggs Liquid Amino Acid (sub for soy sauce) 
Reduced-sodium teriyaki sauce (no corn syrup)
Balsamic Vinegar
Balsamic vinaigrette
Salsa
Chili Paste
Tomato Paste (low sugar)
Stewed tomatoes (low sodium)
Mustard (yellow or Dijon)
Vanilla extract
Almond extract
Low-sodium, fat-free chicken broth
Low-sodium, fat-free vegetable broth
Reduced-sodium tomato sauce & tomatoes
Worcestershire
Olive-oil cooking spray
Sugar-free applesauce

Herbs & Spices

Chili powder
Mrs. Dash
McCormicks
Cinnamon
Allspice
Basil
Bay Leaf
Onion Powder
Garlic Powder
Dill
Chicken bouillion
Ginger
Sage
Rosemary
Paprika
Thyme
Oregano
Curry Powder
Red Pepper
Dry Mustard
Cumin
Saffron
Nutmeg


When getting ready for a event Tosca Reno has a stipped meal plan that is very effective in dropping body fat and leaning out. Or you can follow the 21 Day  Fix Countdown to Competition Plan!! 

I have found it most effective in planning my carbohydrates around my activity for the day! Think of food as fuel! I limit my fruit intake to before noon due to the simple sugars in it and at most 20grams of sugar a day! I will have fruit.I try really hard to limit any any simple or complex carbs after 6pm. My body does not need it and it will just be stored as fat.  

Free 7 Day Clean Eating Group !

So Thanksgiving is just around the corner and Christmas will be here before we know it . There is no better time than NOW to take a look at your eating habits and attempt to clean them up a bit. Its amazing what a little bit of change can do for you !! 

Its not to LATE to get started so I wanted to get this in just before you sit down to that BIG THANKSGIVING MEAL. Let me share with you what I have been doing and how it can benefit you. You may be  unsure of how to get started or what it is all about? That's where I come in :) 

My life has been changed by Clean Eating and Beachbody workouts. I think that everyone is worthy of being the healthiest version of themselves and so I want to share my experiences so that you can make this about a lifestyle change and not a crash diet.

When I started out I thought that I was eating really healthy, i was just cheating way to much on the weekends. Well I was wrong. It wasn't easy at first, I had to make some modifications to my thought process of how I approached food. I had to learn how to take those foods that I really loved and modify them to make them a better version so that it would benefit me and not hinder my progress. My family gave me push back on some of the NEW RECIPES that I was trying out. We learned that you don't know if you don't try and some have never crossed the kitchen to be made again and some are part of the regular routine. Yes this was a NEW for me. But I had a made a choice in my life that i needed a change. 

If you are serious about learning how to eat clean get the book:  "EAT CLEAN RECHARGED" by Tosca Reno.  It completely changed the way I looked at food!

So if I can help the process along by giving you a 7 day meal plan, daily accountability, motivation and support then I am all for it!  

What are the requirements?

1.  You must make me your official Beachbody Coach by going to my site and creating a free profile.  This way I can send you recipes, meal plans and monthly motivation and tips to keep you on track with your lifestyle.

2.  You must participate for the next 7 days in our online closed facebook group each day!  

3.  Commit to checking in 1x per day, rating your day and charting your progress.

4.  Invite 2 friends to join!  Why not bring a few friends along for the ride! There is nothing better than having an accountability partner in the next 7 days!!!!  You are more likely to stick with it if you have someone by your side.

What do you get for joining? 

1.  You get a free 7 day meal plan.
2.  A grocery list
3. A place to check in daily, ask questions, get support and motivation.
4.  Daily tips that have worked for me.
5.  Strategies to handle emotional eating and temptations.

Are you ready to get started?  We will begin the group on Monday November 13th so please reserve your spot today!

>>>>>Email me at mshewell1218@gmail.com to get enrolled in the free group!