100% CLEAN EATING, YOUR TASTES, YOUR CHOUCES. It’s easy,your already doing it, we're just going to give you some guidelines.

Nutrition

PROTEINS =

Kale, 1 cup cooked or raw
Collard greens, 1 cup cooked or raw
Spinach, 1 cup cooked or raw
Brussels sprouts, 1 cup chopped or 5 medium
Broccoli, 1 cup chopped
Asparagus, 10 large spears
Beets, 2 medium
Tomatoes, 1 cup chopped, 1 cup cherry, or 2 medium
Squash (summer), 1 cup sliced
Winter squash (all varieties), 1 cup cubed
String beans, 1 cup
Peppers, sweet, 1 cup sliced
Carrots, 1 cup sliced or 10 medium baby
Cauliflower, 1 cup chopped
Artichokes, ½ large
Eggplant, ½ medium
Okra, 1 cup
Jicama, 1 cup sliced
Snow peas, 1 cup
Cabbage, 1 cup chopped
Cucumbers, 1 cup sliced
Celery, 1 cup sliced
Lettuce (NOT iceberg), 1 cup chopped
Mushrooms, 1 cup sliced
Radishes, 1 cup sliced
Onions, 1 cup chopped
Sprouts, 1 cup


SEEDS & DRESSINGS =

Kale, 1 cup cooked or raw
Collard greens, 1 cup cooked or raw
Spinach, 1 cup cooked or raw
Brussels sprouts, 1 cup chopped or 5 medium
Broccoli, 1 cup chopped
Asparagus, 10 large spears
Beets, 2 medium
Tomatoes, 1 cup chopped, 1 cup cherry, or 2 medium
Squash (summer), 1 cup sliced
Winter squash (all varieties), 1 cup cubed
String beans, 1 cup
Peppers, sweet, 1 cup sliced
Carrots, 1 cup sliced or 10 medium baby
Cauliflower, 1 cup chopped
Artichokes, ½ large
Eggplant, ½ medium
Okra, 1 cup
Jicama, 1 cup sliced
Snow peas, 1 cup
Cabbage, 1 cup chopped
Cucumbers, 1 cup sliced
Celery, 1 cup sliced
Lettuce (NOT iceberg), 1 cup chopped
Mushrooms, 1 cup sliced
Radishes, 1 cup sliced
Onions, 1 cup chopped
Sprouts, 1 cup


FREE ADD-ONS =
FRUITS =
CARBS =
HEALTHY FATS =

Sardines (fresh or canned in water), 7 medium
Boneless, skinless chicken or turkey breast, ¾ cup diced, cooked
Lean ground chicken or turkey (≥ 93% lean), ¾ cup diced, cooked
Fish, fresh water (catfish, tilapia, trout), ¾ cup flaked, cooked
Fish, cold water, wild caught (cod, salmon, halibut, tuna), ¾ cup flaked, cooked
Game: buffalo (bison, ostrich, venison), ¾ cup diced, cooked
Game: lean ground (≥95% lean), ¾ cup diced, cooked
Eggs, 2 large
Egg whites, 8 large
Greek yogurt, ¾ cup plain, 1%
Yogurt, ¾ cup plain, 2%
Shellfish (shrimp, crab, lobster), ¾ cup cooked
Clams, ¾ cup canned, drained
Red meat, extra-lean, ¾ cup diced, cooked
Lean ground red meat (≥95% lean), ¾ cup cooked
Tempeh, ¾ cup diced
Tofu, firm, ¾ cup diced
Pork tenderloin, ¾ cup diced, cooked
Tuna, canned light in water, ¾ cup drained
Turkey slices, low-sodium, fat-free, 6 slices
Ham slices, low-sodium, fat- free, 6 slices
Ricotta cheese, ¾ cup, light
Cottage cheese, ¾ cup, 2%
Protein powder (whey, hemp, rice, pea), 1½ scoops
    (approx. 42 g depending on variety)
Veggie burger, 1 medium patty
Turkey bacon (reduced fat), 4 slices

Kale, 1 cup cooked or raw
Collard greens, 1 cup cooked or raw
Spinach, 1 cup cooked or raw
Brussels sprouts, 1 cup chopped or 5 medium
Broccoli, 1 cup chopped
Asparagus, 10 large spears
Beets, 2 medium
Tomatoes, 1 cup chopped, 1 cup cherry, or 2 medium
Squash (summer), 1 cup sliced
Winter squash (all varieties), 1 cup cubed
String beans, 1 cup
Peppers, sweet, 1 cup sliced
Carrots, 1 cup sliced or 10 medium baby
Cauliflower, 1 cup chopped
Artichokes, ½ large
Eggplant, ½ medium
Okra, 1 cup
Jicama, 1 cup sliced
Snow peas, 1 cup
Cabbage, 1 cup chopped
Cucumbers, 1 cup sliced
Celery, 1 cup sliced
Lettuce (NOT iceberg), 1 cup chopped
Mushrooms, 1 cup sliced
Radishes, 1 cup sliced
Onions, 1 cup chopped
Sprouts, 1 cup


Avocado, ¼ cup mashed or ¼ medium
Raw nuts:

    12 whole almonds
    8 whole cashews
    10 pecan halves
    14 whole peanuts
    20 whole pistachios
    8 walnut halves
Hummus, ¼ cup
Coconut milk, ¼ cup canned
Feta cheese, ¼ cup crumbled
Goat cheese, ¼ cup crumbled
Mozzarella (low-moisture), ¼ cup shredded
Cheddar, provolone, jack, ¼ cup shredded
Parmesan, ¼ cup shredded


Food Guide Directory


PORTION CONTROL. Maintaining proper portion size is key to weight loss and management.

2

Raw nuts, 2 Tbsp. chopped
Raw seeds (pumpkin, sunflower, sesame), 2 Tbsp.
Flaxseed, 2 Tbsp. ground
Olives, 10 medium olives
Peanuts, 2 Tbsp.
Coconut (unsweetened), 2 Tbsp. shredded
Dressing Recipes
    Balsamic Vinaigrette, 2 Tbsp.
    Asian Citrus Vinaigrette, 2 Tbsp.
    Lemon Tarragon Vinaigrette, 2 Tbsp.
    Creamy Cilantro Dressing, 2 Tbsp.
    Dijon Vinaigrette, 2 Tbsp.



Extra-virgin olive oil, 1 tsp.
Coconut oil, 1 tsp.

Flaxseed oil, 1 tsp.
Walnut oil, 1 tsp.
Pumpkin seed oil, 1 tsp.
Nut butters (peanut, almond, cashew, etc.), 1 tsp.
Seed butters (pumpkin, sunflower, sesame [tahini]), 1 tsp.


1

These are “ free add-ons. ” Add them to any
meal. Eat as much of them as you’d like.

Water Bar
Coffee and Tea Bar
Lemon and lime juice (not lemonade,
limeade, or margaritas!)
Vinegars
Mustard
Fresh ground horseradish
Herbs (fresh and dry)
Spices (except salt)
Garlic
Ginger
Hot sauce (only Tabasco or Mexican hot sauces
that contain little to no salt or sugar)
Flavor extracts (pure vanilla, peppermint, almond, etc.)
Cinnamon
Seasoning Mixes
    All-Purpose Spice Mix
    Southwestern Spice Mix
    Mediterranean Spice Mix
    Cajun Spice Mix

    Italian Spice Mix


VEGGIES =
+ SUBSTITUTIONS


THREE TIMES A WEEK ONLY, you can replace one portion of carbs with a beverage or snack from the list below.

BEVERAGES
Milk, cow’s, nonfat, or 1%, 1 cup
Soy milk
    unsweetened, 1 cup
    sweetened, ¾ cup
Almond milk
    unsweetened, 2 cups
    sweetened, 1 cup
Rice milk, original or
    unsweetened vanilla, 6 fl oz
Coconut water, 2 cups
Coconut milk beverage
    (from a carton, not canned!)
    unsweetened, 1½ cups
    sweetened, 1 cup
Fresh fruit juices, 8 fl oz
Wine, 4 fl oz
Vodka or alcohol, 1 fl oz

SNACKS
Chocolate, dark, ½ oz
Potato chips, plain kettle, 10 chips
Tortilla chips, plain corn, 10 chips
Popcorn (air popped), 3 cups
Pretzels, 1 oz
Chocolate-covered almonds, 5 pieces
Frozen yogurt



OILS & NUT BUTTERS =