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The basics:
() Pam or Nonstick spray
() Herbs: rosemary, basil, oregano,
Dill, Mint, thyme, or other favorites
() Spices: red pepper flakes, cinnamon, nutmeg
cloves, allspice
() Sea Salt
() Black Pepper, peppercorns
() Balsamic Vinegar
() Low Sodium vegtable or chicken broth
() Galic Powder
() Onion Powder
() Lemon Juice
() Lime Juice
() Apple Cider Vinegar
Cereals
() Shredded Wheat
() Ezekiel Cereals
() Some Mueslis (check ingredients!)
() Ancient grains
() Brown rice cereal
() Old Fashioned Oatmeal
Oils
() Extra Virgin Olive Oil
() Safflower Oil
() Pumpkin Oil
() Canola Oil
() Peanut Oil
Pantry
() Yams
() Sweet Potatoes
() Potatoes
() Onions
() Garlic
() Squash
() Turnip
Dry Goods
() Baking Soda
() Whole Grain Flours
() Baking Powder
() Vanilla, best quality
() Sea Salt
Refrigerator
() Low fat soy milk
() Skim milk (I still use 2%)
() Eggs
() Fresh berries
() Cooked chicken breasts (Always have some ready! But best to cook your own, not deli!)
() Lemon juice
() Olive-oil based margarine (Olivino)
() Fresh Fruits
() Fresh Vegtables
A few notes:
I put this list together with the help of Tosca Reno's book "The Eat Clean Diet".
I mostly have to restock the fruit and veggies, lean meats. You end up saving money not spending more when you eat
clean!
If you're watching salt, read the label! When I started reading the salt, I couldn't believe the difference! One
bag of frozen peas would be 150 mg. another could be 0!
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Stocking the Pantry
() Brown Rice
() Flax seed
() Wheat Germ
() Oatmeal
() Cream of Wheat
() Quinoa (sounds like keen-wah)
() Bulger
() Millet
Nuts and Seeds
() Almonds
() Cashews, unsalted
() Sunflower seeds, unsalted
() All-natural Butters
Dried Fruit
() Apricots
() Raisins
() Dried Apples
() Prunes
() Cranberries
() Cherries
() Figs
() Dates
Condiments
() Mustard
() Salsa
Pantry
() White Beans
() Unsweetened Applesauce
() Chickpeas
() Lentils
() Kidney Beans
() Canned Tomatoes, crushed, whole, and ground
() Tuna, water packed
() Salmon, water packed
() Low-fat soups
() Canned corn
() Canned peas
() Lemon juice
() Lime juice
Freezer
() Whole Grain Breads
() Whole grain Wraps
() Flash-frozen Cheicken Breasts
() Pork tenderloin
() Fish
() Salmon
() Frozen Berries
() Frozen Vegtables
Things to avoid:
Processed Foods
White Sugar
White Flour
Chemicals in Food
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