June 01, 2015
June Clean Eating Challenge + Healthy Grocery List {Week 1}
Ready to jumpstart your health? We challenge YOU to eat clean for one MONTH straight, for every meal: breakfast, lunch, dinner, and even your snacks! We have the tools to help you!
Eating clean can sometimes be a chore as it is confusing. When you are only used to the endless, processed foods at the supermarket, sometimes you must question, so what is “clean” anyway?
First of all, clean eating is not a diet-it’s a lifestyle. You are either in it to change your ways or you shouldn’t do it at all. I believe everyone has their own personal idea of what’s considered “clean eating,” especially since there is NO clear definition of what “clean” is. However, I would have to imagine that everyone would agree to some extent that the general definition would be: the elimination of processed, extra additives, chemicals, and refined foods in one’s daily diet. Instead, you are choosing to eat foods in their simplest or “whole” state.
Some benefits to eating a clean diet are:
- Fat loss
- Increased energy and stamina
- Decreased health problems
- Better sleep
- Improved mental well-being
- Improved skin
- The list goes on!
The Grocery list
Here is a huge grocery list of clean eating foods. You do not-I repeat DO NOT- have to go out and buy every single item on this list. This is solely just to give you an idea of what is considered clean and for you to use as a guide for the future when you are grocery shopping. Veggies:- Cucumbers
- Squash
- Carrots
- Garlic
- Zucchini
- Okra
- Broccoli
- Bell Peppers
- Tomatoes
- Radishes
- Turnips
- Rutabagas
- Rhubarb
- Onions
- Sweet potato
- Pumpkin
- Avocado
- Eggplant
- Cauliflower
- Artichoke
- Kale
- Collard Greens
- Spinach
- Arugula
- Beet Greens
- Swiss Chard
- Turnip Greens
- Lettuce
- Cabbage
- Leek
- Brussels Sprouts
- Asparagus
- Celery
- Apple
- Banana
- Orange
- Strawberry
- Blueberry
- Grapefruit
- Dates
- Figs
- Blackberry
- Raspberry
- Tangerine
- Honeydew
- Cantaloupe
- Papaya
- Pear
- Cherry
- Mango
- Guava
- Tomato
- Turkey or Pork tenderloin
- Salmon
- Cod
- Tilapia
- Tuna
- Lean Steak
- Skinless Chicken breasts
- Turkey bacon
- Extra Lean Ground turkey
- Tofu
- Hummus
- Tempeh
- Grouper
- Egg whites
- Turkey
- Pork Chops
- Scallops
- Shellfish
- Spelt flour
- Wheat flour
- Oat flour
- Almond flour
- Chickpea flour
- Rice flour
- Quinoa flour
- Walnuts
- Cashews
- Almonds
- Sunflower seeds
- Pumpkin Seeds
- Peanut Butter (Natural)
- Almond Butter (Natural)
- Flax seed
- Macadamian Nut
- Hemp seeds
- Peanuts
- Pecans
- Sesame Seeds
- Pistachios
- Pine Nuts
- Brown rice
- Oats
- Quinoa
- Lentils
- Whole wheat bread (love Ezekiel bread)
- Black beans, kidney beans, chickpeas, green peas, pinto beans, mung beans
- Whole wheat tortillas
- Whole Wheat English muffins
- Unsweetened Almond milk
- Unsweetened Rice Milk
- Unsweetened Coconut Milk
- Greek yogurt
- Cottage cheese
- String Cheese
- Goat Cheese
- Lowfat cheddar cheese
- Raw maple syrup
- Raw Honey
- Stevia
- Olive oil
- Balsamic Vinaigrette (any vinaigrette really)
- Sunflower oil
- Coconut oil
- avocado oil
- olive oil
- Water
- Coffee (black)
- Protein shake
- No refined sugar
- No white sugar
- No white pasta
- No soda or juice
- No fast food
- No alcohol
- No cookies, donuts, or pastries
- No chips
- 4 Avocado Bacon Bites (see recipes)
- 2 slices Ezekiel bread
- 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
- 8 oz water (or almond milk for a creamier taste)
- 1 filet salmon, baked
- 1/2 cup brown rice
- 7 asparagus spears
- 1 or 2 oz. cheddar cheese
- 10 multigrain crackers
- 5 oz. baked or grilled sirloin steak
- 1 medium sweet potato
- 1cup steamed broccoli
- 1/2 cup vanilla Greek yogurt
- 1 tsp peanut butter
- Fruit & Oat smoothie (1/2 banana, 1/2 cup strawberries, 1/2 cup oats, 1 cup almond or coconut milk, Stevia or honey, ice)
- 2 tbsp peanut butter
- 1 small apple
- Tuna salad sandwich on 2 slices of Ezekiel bread: (1 can tuna, 1 boiled egg chopped, 1/2 cup plain greek yogurt, 2 tbsp mustard, 2 tbsp diced pickles, 1/4 cup diced onion, salt & pepper to taste)
- 2 cups plain air popped popcorn, no butter
- 4 Sweet & Spicy Meatballs (see recipe)
- 1 cup steamed whole green beans
- 1 small sweet potato
- 2 tbsp cottage cheese
- 4 strawberries
- 3 egg whites, 1 whole egg scrambled
- 2 slices turkey bacon
- 1/2 cup oats
- 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
- 8 oz water (or almond milk for a creamier taste)
- Strawberry & Spinach Salad with Balsamic Vinaigrette (see recipe)
- 2 tbsp hummus
- 10 carrot pieces for dipping
- 4 oz. grilled chicken breast, skinless & boneless
- 1/2 cup quinoa
- 1 cup steamed edemame
- 1 glass almond milk
- Pumpkin Pie Oatmeal (1/2 cup oats, 1/4 cup pumpkin puree, 1 tsp pumpkin spice, 1 tsp Stevia, 1/4 cup almond milk)
- 1 handful almonds
- 1 protein bar
- Spicy Ground Beef Stuffed Bell Peppers (see recipe)
- 1 stick mozzarella string cheese
- 4 Avocado Bacon Bites (see recipe)
- 2 slices Ezekiel bread
- 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
- 8 oz water (or almond milk for a creamier taste)
- 1 grilled chicken breast, skinless & boneless
- 2 cups spinach
- 2 tbsp of your favorite lite dressing
- Fruit & Oat smoothie (1/2 banana, 1/2 cup strawberries, 1/2 cup oats, 1 cup almond or coconut milk, Stevia or honey, ice)
- Dijon Baked Pork Chops (see recipe)
- 2 tbsp cottage cheese
- 1 slice canteloupe
- Pumpkin Pie Oatmeal (1/2 cup oats, 1/4 cup pumpkin puree, 1 tsp pumpkin spice, 1 tsp Stevia, 1/4 cup almond milk)
- 1 cup Greek yogurt
- 1 tsp honey
- 1 salmon filet
- 1/2 cup brown rice
- 1 small sweet potato
- 2 tbsp hummus
- 10 pita or multigrain crackers
- Slow Cooker Hawaiin Chicken (see recipe)
- 2 slices deli turkey
- Avocado Toast (1 slice Ezekiel bread, 1/2 avocado mashed, salt & pepper)
- 1 banana
- 1/4 cup protein powder (I use MRM's Natural Chocolate Whey. You can get 40% off your entire purchase with discount code SIA at checkout!)
- 8 oz water (or almond milk for a creamier taste)
- 1 baked tilapia filet
- 1 cup steamed green beans
- 1 sweet potato, mashed
- 1 apple
- 2 tbsp almond butter
- Spicy Fish Tacos (see recipe)
- 5 celery sticks
- 2 tbsp lite Ranch
