Grocery Lists & Meal Plans

Ah the infamous grocery list... It's honestly necessary if you want to go to the store and not sabotage your diet. Even better though, a meal plan with a grocery list.

If you are looking for an easy, comprehensive, and totally doable meal plan, I seriously urge you to check out the Eat Clean Diet by Tosca Reno. She has so many great books on Amazon, and I follow the Eat Clean Diet Recharged! It's the back to the basics when it comes to nutrition.
Clean Eating
  • Food consumed in its most natural state, or close to it--wholesome! From mother earth 
  • Which means nothing processed.
  • 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 is always best
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--MMM great on sandwiches 
  Cucumber
  Green and Red pepper
  Onions (green, red, yellow)
  Garlic
  Tomatoes
  Zucchini
  Squash
  Spaghetti Squash
  Pumpkin (fresh & canned)
  Sundried tomatoes 
  Okra
  Parnsips
  Cilantro
  Chives
  Kale
  Dried Split Peas
  Corn--organic and in moderation
  Edammame (frozen)
  Canned chickpeas
  Miso
  Leeks

Fruits
  Blueberries
  Raspberries
  Lime & lemon juice
  Apples
  Grapes
  Clementines
  Watermelon
pineapple
1/2 a banana a day
Melons 
Cantaloupe 
strawberries
frozen fruit for quick snacks 

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

 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

My meal plan is:
Breakfast: Egg whites, Oatmeal and 1/2 banana
Snack: Shakeology w/Almond Milk and All natural Peanut Butter
Lunch: Turkey Burger on Whole Grain Bun and Broccoli
Snack: Shakeology w/Almond Milk and All natural Peanut Butter, 1/2 banana
Dinner: Tilapia, Brown Rice and Broccoli
Snack: Almonds and Quest Bar