Clean-Eating Checklist
The Basics
Unsalted butter
Herbs: rosemary, basil, oregano, dill, mint, thyme, etc.
Spices: red pepper flakes, cinnamon, nutmeg, cloves,
allspice
Sea salt
Black pepper, peppercorns
Balsamic vinegar
Rice vinegar
Low-sodium vegetable or chicken broth (no MSG)
Low-sodium vegetable or chicken cubes(no MSG)
Garlic powder
Onion powder
Lemon juice
Lime juice
Apple cider vinegar
Stocking the Pantry
Whole grains
Brown rice
Red rice(great for high cholesterol)
Flaxseed
Wheat germ
Oatmeal (steel oats)
Cream of Wheat
Quinoa
Bulgur
Millet
Nuts/Seeds
Almonds, raw unsalted
Cashew, raw unsalted
Sunflower seeds raw, unsalted
All-natural nut butters (almond,peanut)
Cereals
Muesli
Weetabix
Kashi cereals
Shredded Wheat
Ancient grains
All-Bran
optimal
Dried Fruit (no sulfites)
Apricots
Raisins
Dried apples
Prunes
Cranberries
Figs
Dates
Condiments
Mustard
Salsa
Oils
Extra virgin olive oil
Pantry
Yams
Sweet potatoes
Potatoes
Onions
Garlic
Squash
Turnip
White beans
Unsweetened applesauce
Chickpeas
Lentils
Kidney beans
Bottled water, distilled and regular
Canned tomatoes – crushed, whole and ground
Tuna and salmon – water packed
Organic soups
Canned corn and peas – low sodium
Tomato paste
Dry Goods
Baking soda
Whole-wheat and whole-grain flours
Baking powder
Vanilla, best quality
Sea salt
Supplements
Whey protein powder
Protein bars
Vitamins B (stress)
Magnesium (muscle cramps, insomnia)
Calcium (bones)
Omega- fatty acids (EFAs)
Daily multivitamin
Wheatgrass
Freezer
Whole-grain breads and wraps
Flash-frozen chicken breasts
Lean beef
Fish
Salmon/tuna
Frozen berries
Frozen vegetables
Fresh fruits and vegetables from all varieties
Refrigerator
Low-fat skim milk
Almond or rice milk
Water
Eggs
Fresh berries
Cooked chicken breasts
butter
Fresh fruits and vegetables
Hard boiled eggs
Fat free greek yogurt
Cottage cheese (excellent source of protein