Thanks, Val!

Hey there~

You definitely don't have to follow it... it's just there as a reference. But there are tons of nutrition plans out there, I just prefer for things to be laid-out for me so that I don't have to 'think" as much. LOL.

Here's a shopping list to give you some more ideas on "clean-eating":

TIPS

1. Start by saying goodbye to a few main evils: all white stuff (including sugar), caffeine, alcohol. This doesn’t mean you can’t detour every now and then... you decide what works for you.

2. You don’t have to go toss everything and start from scratch in one day. Switching to 100 percent clean foods can be challenging and even costly at first. Give it time, and take it easy on yourself. Try replacing one food item at a time. Sub in soba noodles for plain white pasta, or skip the Snickers and do dates instead. As you continually add in the good, your taste buds will change, and you will naturally want good, clean, whole foods. (The “fake” foods will seem less appealing.)

3. Less IS more. The fewer ingredients an item has, the “wholer” it is, as in less processed. Try to purchase items with five or six ingredients at the most.

4. Create meals made with just a few items. Try mixing and matching from the lists below. For example, boil quinoa and then toss it with roasted asparagus, butternut squash, a sliced hard-boiled egg and 1/2 sliced avocado. Drizzle with 1 tablespoon sesame oil, a splash of tamari and sprinkle with sunflower seeds and a pinch of cayenne. Fresh, clean, fast and delish!

GRAINS AND PROTEIN IN THE PANTRY
brown rice
quinoa (also a protein source)
millet
soba noodles (also a protein source)
tahini
tempeh
black beans
cannelini beans
pinto beans
lentils
chickpeas
raw almonds
raw cashews
sunflower seeds
walnuts
almond butter
VEGGIES/HERBS
kale
lettuces
onions
garlic
cilantro
parsley
tomatoes (plum and grape)
various other vegetables (broccoli, brussels sprouts, sweet potatoes, fennel, whatever you like)
CONDIMENTS/FLAVORINGS
extra-virgin olive oil
coconut oil
sesame oil
black pepper
grey celtic/pink himalayan salt
hot sauce
turmeric
cayenne
gomasio
cinnamon
red pepper flakes
maple syrup
tamari (instead of soy sauce)
stevia
dijon mustard
apple cider vinegar
red wine vinegar
miso
FRUITS
lemons
avocado
apples
bananas
varied other fruits (berries, melon, mango, grapes)
SNACKS/OTHER
hummus
ezekiel bread, ezekiel tortillas
raw chocolate (try Gnosis or Nibmor, my faves!)
coconut ice cream (try So Delicious brand)
quinoa & black bean tortilla chips (Trader Joe’s)
pretzels (Mary’s Gone Crackers Sticks & Twigs)
popcorn (go for FRESH-popped on the stove)
Amy’s frozen burritos
Daiya dairy-free pepperjack cheese shreds
FOR CHILDREN
frozen fruit for smoothies
Bell and Evans chicken nuggets
Dr. Praeger’s Littles
Eden Organic Pizza Sauce
Udi’s gluten-free pizza crust
bagged frozen vegetables
lara bars
Amy’s organic canned soups
Enjoy Life cookies
BEVERAGES
coconut water
kombucha (with chia seeds!)
herbal teas
almond or hemp milk
to add into smoothies: gogi berries, chia seeds, hemp seeds, cacao powder, maca powder
If you are including lean protein or eggs, remember that organic, free-range is best, and try to avoid pre-packaged meats.