Wednesday, December 12, 2012

Clean Eating 101...

I love finding success stories of people who have battled weight and then lost it, BIG TIME. Megan is one of those chicks who is a bonafide rock star for her weight loss journey. She continues to get stronger, and I love reading her blog. I am inspired to keep going on this health and wellness journey like her.

Megan from Miss Madison's Charmed Life blog
In her latest blog post, she wrote down her clean-eating list. I am consciously setting this as a goal in 2013 to get rid of the crap and get down to business of losing body fat. Two years ago when I started running, I quit buying all processed, frozen meals for dinners, which was a big step in the right direction. I am now working on lunches (ahem, the infamous Lean Cuisine and canned soups).

I menu-plan for a whole month at a time for dinner, which has made life so much easier and provides a real savings in our budget. I wouldn't be able to put some variety in there without Pinterest, though.

I would love to start incorporating some of Megan's tips from her list in my menu planning and lunches. With that said, I am not a fan of organic/natural foods, for the most part. There is a lot of hype surrounding it, and I know how hard our farmers work to produce our food that do not fall in either category. I am just fine with eating things on this list that are "normal". I am happy to say we LOVE using lean cuts of beef and deer burger for most of our recipes. Those are lean sources of protein so I'm good with those, too. I also would have a very hard time letting go of my milk. I use it in my protein shakes, and it is an excellent balance of good carbs/vitamins/protein after a workout and for breakfast. Other than that, I am working on buying more from the list.

Here is a sample of her list:

  • sunflower oil
  • coconut oil
  • walnut oil
  •  avocado oil
  •  olive oil
  •  grape seed oil 
  •  pumpkin seed oil
Fatty Proteins
  • avocado
  • coconut
  • nuts
  • nut meal/flour 
  • seeds 
  • all natural peanut butter 
  • salmon 
  • bluefish
  • trout
  • mussels
Lean proteins
  • most types of fish
  • egg whites
  • chicken breast
  • extra lean ground turkey
  • top round
  • turkey
  • pork chops
  • game meat
  • bison
  • tofu
  • shellfish
  • scallops 
  • sugar free maple syrup use sparingly
  • coconut sugar
  • applesauce (no sugar added) 
  • birch sugar Ideal(xylitol)
  • Stevia in the Raw or Truvia
  • Unsweetened almond Milk
  • Unsweetened rice milk
  • Greek Yogurt
  • Cottage Cheese 
  • 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 
  • Hot sauce 
  • 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 
  • barley
  • corn tortilla (Food for Life brand is best)
  • Cream of Wheat/Rice or Rye
  • Ezekial bread (made by Food for Life)
  • lentils
  • oats
  • whole wheat pasta
  • potato (white, only occasionally)
  • brown rice
  • rice cakes
  • Sweet Potato
  • Pinto
  • Chickpea
  • Kidney
  • White Beans
  • Black Beans
  • Quinoa
  • Couscous
*coffee, teas, all flours except white, spices, fruits and veggies.

Pretty big list, huh?!

*~*Anyone out there have other ideas for clean eating ingredients?*~*


  1. I love what you said about eating 'normal food' and I totally agree!

    What kind of protein shakes do you eat?

  2. Sorry Suzi I didn't respond to your post yet!

    I've thought a bit more about this in the time I posted the "clean eating" post. My husband and I are wanting to start a family so I got "real" with what I was consuming over the holidays and really looked at it all. I use Body by Vi shakes now, but I have used Shakeology, Arbonne, Herbalife, Click, and just your regular Wal-Mart brand. To be honest, I've done a little of my own research and consulted with my sister-in-law, a dietitian who specializes in weight loss, and you aren't allowed to take protein shakes during pregnancy and breastfeeding. This made me think why am I putting this in my body now? I have cut out caffeine (3 weeks now!) and am working on not using protein shakes once my stuff runs out. Sorry for the long story, but I wanted to be honest in that I personally am changing my thoughts of protein shakes on the market. They are not regulated by the FDA and aren't allowed for pregnancy, so I'm going to do without. I am instead going to work on protein shakes that are clean with milk/water, oatmeal, fruit, other things to get my protein instead. Hope this helps! I'd be curious of your thoughts?