While I have been trying to eat clean, I keep trying to figure out what is considered “clean” food. The main food I think of when I hear “clean eating” is chicken and veggies. Thankfully, there are a LOT more foods that are considered clean!
According to Jamie Eason and Bodybuilding.com, here is a list of approved clean foods!
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Approved Supplements
(shakes/whey/meal replacements/protein bars)
The below list is the approved food list (per Jamie Eason)
Approved Foods
Oils
Use sparingly
- sunflower oil
- coconut oil
- walnut oil
- avocado oil
- olive oil
- grapeseed oil
- pumpkin seed oil
Fatty proteins
Healthy fats are often built into the meals. In the event they are not, pay attention to the serving size. Males typically get a full serving and females, a half serving.
- avocado
- coconut
- walnut
- cashews
- almonds
- nut meal/flour
- seeds
- all natural peanut butter
- salmon
- sea bass
- mackerel Limit, high in mercury
- bluefish
- trout
- mussels
- bluefin tuna
Lean proteins
Ladies: 6 – 8 oz portion, Guys: 8 – 10 oz portion
- soul
- flounder
- cod
- halibut
- mahi mahi
- red snapper
- orange ruffy Limit, high in mercury
- ahi tuna Limit, high in mercury
- swordfish Limit, high in mercury
- tilapia
- grouper
- corvina
- cobia
- egg whites
- chicken breast
- extra lean ground turkey
- london broil
- top round
- turkey
- pork chops
- game meat
- bison
- tofu
- tempeh
- shellfish
- scallops
Flours
Flours
- spelt flour
- wheat flour
- oat flour
- chickpea flour
- rice flour
- quinoa flour
Sweeteners
- sugar free maple syrup use sparingly
- coconut sugar
- applesauce (no sugar added)
- birch sugar Ideal(xylitol)
- Stevia in the Raw or Truvia
Fruits
It’s best to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.
Melons
- honeydew
- cantaloupe
- wintermelon
sub acid (low cal):
- apple
- papaya
- pear
- raspberry
- blackberry
- blueberry
- cherry
- mango
- guava
acid (high water content, low cal):
- orange
- passionfruit
- strawberry
- tangerine
- tomato
- grapefruit
Sweet (more calorie & nutrient dense)
These are to be used before a workout because they are more insulin-responsive.
- banana
- date
- fig
- persimmon
Vegetables
Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.
Flower bud:
- broccoli
- cauliflower
- artichoke
Seeds:
- beans
Leaves:
- kale
- collard greens
- spinach
- arugula
- beet greens
- chard
- turnip greens
- endive
- lettuce
- mustard greens
- watercress
- garlic chives
- Cabbage
Leaf sheaths:
- leek
Buds:
- brussels sprouts
- capers
Stems:
- Kohlrabi
Stems of leaves:
- celery
- rhubarb
- lemon grass
Stem shoots:
- asparagus
- bamboo shoots
- ginger
Tubers:
- potatoes
- jerusalem artichokes
- taro
Whole-plant sprouts:
- soybean
- mung beans
- alfalfa
Roots:
- carrots
- parsnips
- beets
- radishes
- rutabagas
- turnips
Bulbs:
- onions
- shallots
- garlic
Fruits used as vegetables:
- tomatoes
- cucumbers
- squash
- zucchini
- pumpkins
- peppers
- eggplant
- tomatillos
- okra
- avocado
Legumes:
- green beans
- lentils
- snow peas
- soybean
Note: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium.
Superfoods
- Goji
- Cacao
- Spirulina
- Chia
- Flax
Dairy
- Unsweetened almond Milk
- Unsweetened rice milk
- Greek Yogurt
- Cottage Cheese
Condiments
- Sauerkraut
- Kim Chee
- Tempeh
- Apple Cider Vinegar
- Balsamic or Raspberry Vinaigrette
Champagne Vinegar
- Red Wine Vinegar
- White Vinegar
- Rice Vinegar
- KetchupHeinz Reduced Sugar or Wholefoods Organic
- Reduced Sodium Soy Sauce
- Reduced sodium Teriyaki sauce
- Salsa or Fresh Pico de gallo Tomatillo or Regular
- Hot sauce or Chalula
- 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
Misc
- Braggs Liquid Aminos
- Salt
- Herbamere Seasoning Salt
- Nutritional Yeast
- Dry Herbs
- Spices
- Coffee
- Tea
- Vanilla and Almond extract
Carbs/Starches
- barley
-
Ladies – 3/4 cup
Guys – 1 1/2 cup - corn tortilla (Food for Life brand is best)
-
Ladies – 2-3
Guys – 4-5 - Cream of Wheat/Rice or Rye
-
Ladies – 1 serving
Guys – 2 servings - Ezekial bread (made by Food for Life)
-
Ladies – 1 slice
Guys – 2 slices - lentils
- Ladies – 3/4 cup
Guys – 1 1/2 cups - oats
- Ladies – 1 serving
Guys – 2 servings (1 cup) - whole wheat pasta
-
Ladies – 1 cup
Guys – 2 cups - potato (white, only occasionally)
-
Ladies – 5 oz
Guys – 7-8 oz - brown rice
-
Ladies – 3/4 cup
Guys – 1 1/2 cup - rice cakes
-
Ladies – 3
Guys – 4 - Sweet Potato
-
Ladies – 4-6 oz
Guys – 7-8 oz - Pinto
-
Ladies – 3/4 cup
Guys – 1 1/2 cup - Chickpea
-
Ladies – 3/4 cup
Guys – 1 1/2 cup - Kidney
-
Ladies – 3/4 cup
Guys – 1 1/2 cup - Adzuki
-
Ladies – 3/4 cup
Guys – 1 1/2 cup - Mung
-
Ladies – 3/4 cup
Guys – 1 1/2 cup - White Beans
-
Ladies – 3/4 cup
Guys – 1 1/2 cup - Navy
-
Ladies – 3/4 cup
Guys – 1 1/2 cup - Black Beans
-
Ladies – 3/4 cup
Guys – 1 1/2 cup - Farro
-
Ladies – 1/2 cup cooked
Guys – 3/4 cup cooked - Quinoa
-
Ladies – 1/4 cup cooked
Guys – 1/2 cup cooked - Couscous
- Ladies – 1/4 cup cooked
Guys – 1/2 cup cooked
Information Source: All credit given to Bodybuilding.com!
Eason, Jamie (2011, November 8). The Jamie Eason LiveFit Trainer Approved Foods List. Retrieved from http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-approved-foods-list.html
Approved Supplements
(shakes/whey/meal replacements/protein bars)
- Isagenix products
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I try to eat clean about 70% of the time. It’s a good balance that works for me. Because God knows I can’t keep away from the candy jar…
curious about pineapple..where does that fall?
thanks for all the info!
Pineapple is a clean food. It is best eaten earlier in the day or post workout. It has quite a bit of sugar, so don’t eat it too late!
Thank you!
What about Agave as a sweetner?
I would pass on the Agave. It’s not a natural sweetner and has concentrated fructose.
Great information!
Would whole peaches be considered a clean food?
I’m curious, because I can’t live without peaches.
Yes peaches are clean but they are loaded with sugar so be careful with them. Try to eat them earlier in the day and maybe limit yourself to half a peach per meal because of the sugar content.
Hi, I heard that bananas are good for AFTER a workout. Do you agree? And would you consider almond flour to be a clean food? Thanks.
Yes, a half of a banana is great post workout. I’d say almond flour is clean, but I usually stick to making my own oat flour.
What do you think about oatmeal and mangos?
Yes Yes Yes to oatmeal! I eat whole wheat oats every morning for breakfast. As for mangos, yes, they are a part of a clean diet. Like any fruit, they are high in sugar and carbs so try to eat them early in the day. If you’re like me and eating 6 meals a day, I’d try to only have them in your first 4 meals of the day and try to limit it to around 1/4 cup per meal.
Do you have any links/websites with good recipes that use only these foods?
I have a few posted at http://livelifeactive.com/recipes/
So any sugars or carbs should be first part of your day? If yes why? What if your work out is the later part of the day? Thoughts on wine? Or for that matter any alcohol ?
Yes sugars and carbs in early meals because your body doesn’t need that extra energy while asleep! Wine isn’t approved but I personally think its fine every once in a while!
I am a vegan, and I don’t limit what fruits, veggies, or legumes I eat. I don’t eat any animal products, which are the main source of fat in a human’s diet. I don’t eat processed foods and only use olive oil and coconut oil sparingly. Eating half a peach? Really? It’s not processed sugar, it’s natural! Why not eat the whole thing?
Even though it’s natural, it’s still surgar. I try to limit my sugar intake.
Nice list. Not worried about genetically modified foods?
I have switched to organic fruits & veggies where possible because of GMOs & pesticides.
It’s a concern of mine, but haven’t switched over to organic quite yet! Good for you on eating only organic!
There are no proven health benefits to eating organic (some natural pesticides can even be more harmful!). I only say this because the whole “eat organic, it’s better for you” thing hasn’t been proven, and eating organic foods is not sustainable! It has a lower agricultural yield, and is less cost effective. There are people in this world who are starving, so fearing GM foods is something I can personally no longer afford to support or ignore.
I have a question regarding day 5… tomatoes. Can’t eat them!
any substitute??? My husband and I have just jumped on the “eat clean” bandwagon, and I’m super psyched to use this as our launching point, but for the hiccup of the tomatoes!! 
I don’t like tomatoes either..yuck. Don’t worry about not eating them. There are plenty of other clean foods to eat.
Add Tomatoes To Your SmoothieS!!!
Most of this is awesome, but I had a question on the sweeteners. All the research I’ve done shows that stevia in the raw and truvia both have added ingredients that are not natural. Stevia in the raw has added dextrose for example. Wouldn’t this make stevia in the raw an unclean food? Thanks
I’ve heard both sides of Stevia and Truvia but at this point, I think it’s clean enough for me.
I never crave sweets until after dinner while catching up on shows- any suggestions? This is a great site btw! thank you!!!
I have the same problem, girl!!! You can always try to make protein pudding.
Protein Pudding:
2 Cups of Almond Milk or Skim Milk
One Box of Instant Sugar Free Fat Free Vanilla Pudding
2-3 Scoops of Protein Powder
Grain alcohol. Take 2 Tbsmorning and night and this will cause you to dislike the taste of anything overly sweet. Let me explain: Put a sprinkle of sugar in your mouth. Enough that you can taste the “sweet” and swallow or spit it out, up to you. Next put a few drops of the grain alcohol in your mouth and swoosh it around like mouth wash making sure that you cover your taste buds. I warn you the grain alcohol taste pretty darn nasty and you more than likely are going to want to spit it out but don’t. Now either swallow what remains or spit it out. Ok repeat the first step. Put more sugar in your mouth. You will notice you taste absolutely nothing. It blocks the signal to your brain that tells your brain that it is experiencing something sweet. If you take 2 Tbs 2x daily either straight up like you would cough syrup or you mix it wil a small amount of water then it will teach your body to stop craving those sweet things because you no longer get that “fix” you used to get when you did eat the sweet foods.
Hope that helps!
Wow! What a cool trick! Thanks for sharing.
where can i buy grain alcohol?
Natural Peanut Butter included, but peanuts not on the list?
Good catch! Peanuts should be on this list.
I just read the comment about Stevia in the Raw. “In the Raw” is the brand name, and it does have some added stuff in it. There is pure Stevia out there, usually in liquid form that comes with a dropper.
I agree with you Erin, there is such controversy over it, you have to decide on your own what is right for you.
The biggest thing is, there is PLENTY for you to eat as you can see from the list. Its not crazy eating clean!
Great list!
All of the clean eating things I’ve read have listed 100% maple syrup and honey as acceptable sugar substitutes…do you not recommend these? Also they have balsamic vinegar and olive oil as being suitable for salad dressing…thoughts?
I’d say yes to them being clean but some people may be more strict than me
For dressing I usually use Newman’s Own dressings because they are all natural. I usually go for the balsamic vinaigrette and it’s delish!
I have a question. I keep seeing cottage cheese on these lists of clean foods. What is so clean about cottage cheese? When I look at the ingredients I see all these ingredients I can’t pronounce. Is there something I am missing here? Is there an organic brand that may be more “clean” out there? Thanks!
I have wondered the same thing! I believe it’s because it’s high protein source. I’ve never seen an organic brand but I don’t eat cottage cheese. I can’t stand the texture!
I love cottage cheese but in the last 10 years have noticed a textural/taste change. I started checking labels and realized that there seem to be many more ingredients than I remember. Recently I found that Daisy 2%, small curd cottage cheese has the following ingredients: Cultured Skim Milk, Cream, Salt, and Vitamin A Palmitate. It has a good flavor and texture, none of the sliminess in some of the other brands.
Organic Valley makes cottage cheese, both ‘regular’ and ‘lowfat’ – not too much difference in the ingredients, as you can see below
‘Regular’ ingredients: Organic Cultured Pasteurized Skim Milk, Organic Pasteurized Cream, Organic Nonfat Milk, Citric Acid, Salt, Organic Guar Gum, Organic Locust Bean Gum, Acidophilus and Bifidus Cultures, Enzymes.
Lowfat ingredients: Organic Cultured Pasteurized Skim Milk, Organic Pasteurized Cream, Organic Nonfat Milk, Citric Acid, Salt, Organic Guar Gum, Organic Locust Bean Gum, Acidophilus and Bifidus Cultures, Vitamin A Palmitate, Enzymes.
What about grapes? I freeze them and they are delish! Are they considered clean?
Grapes are clean but be sure to eat them in your first few meals of the day because they are high in sugar.
Frozen grapes are beyond a life saver when I’m craving Icecream!
I have found that growing your own Stevia is very simple even though I live in Idaho! You can use it fresh or dry it. It works well in drinks. Also i extract the sweetness by simmering it for a little while. Then i can use it like the liquid drops you buy. When I tried the truvia & stevia in the raw I found it had a strange aftertaste.
My grandsons love to pick it fresh add some mint leaves and either make a fresh mint tea or add a few fresh strawberries!
You can find the seeds for Strevia on the internet.
Wow! I’ve never heard of this!!! How fun. I’ll have to look into it. Thanks for sharing!!!
Where can you find seeds/plants?
Ask around at your local greenhouses next spring for STEVIA. Its a plant that looks like a cross of basil and mint (grows upright with slighly fuzzy leaves). If your area carries Chef Jeff brand, ask the buyer to order Stevia from the vendor.
Try rareseeds.com they have TONNES of heirloom seeds including stevia. They sell non GMO organic seeds including some rare stuff.
Soul is not the fish! Sole is the fish! Great list though!
So, what about Splenda? Is it not clean?
Splenda (sucralose) is not considered clean because it’s an artificual sweetner. I’ve read some studies that show that Splenda actually INCREASES appetite, contains chlorine, and had negative effects on the livers, spleens and kidneys of laboratory animals! I’d try to stay away from Splenda and stick to something like Truvia or Stevia.
What about coconut milk? I see almond and rice but I prefer the taste of coconut milk. Is that clean?
I’d consider Coconut milk to be clean if you get the unsweetened kind. I know So Delicious makes unsweetened coconut milk. Just watch yourself and don’t drink too much because there is a bit of fat in it.
Be careful with coconut milk and almond milk. I get the Silk Unsweetened Original Almond milk. Most of them have carrageenan, which is very controversial. http://en.wikipedia.org/wiki/Carrageenan (first paragraph)
I use organic blue agave nectar, the ingredients list that is the only ingredient. I’m confused to why it is not clean?
This list was provided by Jamie Eason and bodybuilding.com so I can’t justify EVERYTHING listed or not listed. Sorry!!!
I too am completely stumped as to why you would have Truvia and Stevia on here but not Agave Nectar – there is no way it cannot be clean. It is 100% Organic Agave Nectar, low GI so it does not spike blood sugar and can be used to sweeten anything. Do a little research people – don’t just blindly follow a list because it says “clean”!
Hi,
Thanks for the great list!
Are any other cheeses besides cottage – considered clean?
Also, are olives clean?
Thanks!
I don’t think there are any other cheeses or olives that are considered clean.
You say to use skim milk, but have you ever read about all the things they do to milk to skim out the fat? And then they have to add in the vitamins and even color it so it looks white. I ONLY drink whole milk, just much less of it than I would like. I love milk :/
True. This list was provided by Jamie Eason at bodybuilding.com so I can’t justify EVERYTHING listed.
Erica, I’m like you – I LOVE milk & switched from non-fat back to whole (although I drink lactaid b/c I’m now lactose intolerant). I’ve noticed that my sweet-tooth has significantly diminished & I am fuller longer (after reading about nonfat/lowfat vs. whole milk (and cheeses) is that they are more natural, without all the process/additives & it keeps the insulin levels in the body from crashing.
I was wondering if I could try crystal light, because I just took out pop and wanted something sweet that i could not feel guilty about, if not thats okay and maybe reccommend something?
I wonderded the same thing a while back and my coach said NO to that because of artificial flavors. I switched to using True Lemon once in a while which is an all natural lemon flavor. They also have a lime flavor and a strawberry lemonade one
What about mushrooms? I loooooooove mushrooms and don’t want to give them up lol.
I don’t know why mushrooms aren’t on the list. YES they are clean
Where does cheese fall on this list. I saw cottage cheese in the dairy section, but what of swiss or ricotta?
Cheese is a no-go in the clean world. Bummer…I know
I CANNOT give up cheese, just can’t do it! Have to indulge in something in life!
I can’t live without cheese either! Don’t buy cheese that is shredded it has anti-caking ingredients, buy the block and shred it yourself. Also try to stick to white cheese, most yellow cheeses have artificial food dyes in them.
I was wondering if jello sugar free vanilla pudding snack pack is considered clean? I’m addicted to it and would hate to give it up!
I personally think it’s okay but many wouldn’t agree with me. They ARE delish, I agree! Those that wouldn’t agree is because there are preservatives and artificial sweetners in them.
What about salmon? It’s great for you but I don’t see it on the list!
Opps just saw it.
I see cashews and almonds on the list, but what is your opinion on pistachios?
I’d say they are okay.
I’m allergic to tree nuts and it SUCKS b/c they are on almost all lists for all “diets” – regardless of whether they are clean or not. There are only so many peanuts I can eat. Any substitute suggestions?
For a healthy fat, you could always try oils like flaxseed oil!
What about the nature valley granola bars? the ones with honey and oats?
Nope!
Why is tempeh listed as a condiment…?
I love this- thanks for the info. Do you have a page or know of a page that has a list of non clean food. Most of us know some of the obvious things that arent clean, but I am betting there is a ton of stuff that is not considered clean that people think is.
For the most part, if it’s not on this list, it’s not clean.
Great list, I am just a little hesitant on the sugar free maple syrup. I have yet to see a product labeled sugar free that did not have artificial 0 calorie sweeteners in it. If you have found one I would love to know about it. Thankyou!
This is a great list! My only complaint is within the Lean Protein section. There are several fish/seafood options here that are on the RED FLAG list of not to eat from Monterrey Bay Aquarium Seafood Watch. Eat clean AND sustainable!!!
I make a recipe using vinegar, onions, and half and half. Is half and half okay?
I don’t think half and half would be considered clean. Sorry. Why don’t you try to use unsweetened almond milk instead?
Corn on the cob and grits?? Love those….clean or no?
Corn on the cob can be high in sugar so watch out for that. As for grits, make sure it’s used with white corn that is natural and not white flour. Grits can sometimes be high in sodium too. Also make sure to prepare your grits with clean ingredients!
I buy 95% lean ground beef with no hormones or antibiotics all grass fed.
Is that considered clean?
I’d say so.
There are some whole grains like chic seeds that are considered whole foods and are not processed. These high fiber foods are not only healthier but a lot of them are high in fiber and fiber keeps you full helping to reduce those crazy junk food cravings.
What about honey? And I might have missed this, but would you say to have your natural sweetners earlier in the day?
Yes, fruits with natural sugar are better to have early in the day.
Raw, unfiltered honey is best.
This is just my opinion but a lot of the foods on your list are not clean.
95% of all soy in the USA is GMO. I chose to not eat it at all.
It is in almost every processed food including cream of wheat. Read the label. That includes soy sauce.
also most zucchini is gmo.
Last year I spent 2 months in the hospital because of GMO foods. I eat fresh whole foods or nothing at all. has to be 100% organic.
the worst is Fat free cooking spray. It is GMO soy and propellent which is nothing but, well GMO soy and butane. nasty stuff.
almost all canned tomato’s have there skin stripped off with chemicals with the exception of Hunts who uses steam.
Erin,
I really appreciate how much time and effort you have put in to creating this list, and of course, for helping others. Thank you!!!
awww thanks Emily
Is chicken breast bad to eat if there is lifting and running activity every day?
Chicken breast is always good to eat!
It’s orange “roughy”, not “ruffy”…
Thank u so much!
What about turkey bacon? I have been looking everywhere for a 100% complete list of foods that are allowed while eating clean and cannot find one.
It’s clean in moderation not as a main protein source.
I choose real bacon in moderation. Have you looked at the ingredient list of turkey bacon? Chemical everything…yuck.
Why is salmon not on the protein list, but tilapia is? Tilapia is a farmed fish, most of the tilapia eaten in America is from China or Taiwan with many pollutants and very weak management systems. I would choose wild caught salmon over tilapia every time.
It is, it’s under fatty protein, probably because it has a higher fat content than the lean proteins. Salmon is a prime source of Omega-3, after all.
A great post. I have been eating clean for 4 years and am really into it.
what about mushrooms?
What about almond butter?
almond butter is okay!
What I never understand about these lists, is the serving size. Am I supposed to have 1 serving of each of those things every day? How often for each thing? Banana every day, walnuts every 2 or 3 days? 1/2 of serving of salmon today and 1 serving of blueberries tomorrow. lol I just don’t understand how to know how much to have how often.
Any tips? My biggest concern is that as much as I try to eat clean, I might be eating the wrong amounts of the right things either too often, or not often enough. Exhausting! hahaha
Thanks for the list and the efforts.
It really differs based on person and what your goals are! You have to figure out what works for your body!
Thank you for giving “clean eating beginners” like me a good idea of where to start.
I disagree with sugar free maple syrup… anything listed as low fat, no fat or sugar free that aren’t naturally are not clean!
I was wondering what about canned fruit and frozen fruit, Im in the military living overseas in the middle east and some fruits are just not available fresh, would it be ok to use frozen and canned fruits that have no added sugars?
Just watch sodium levels in canned items…they can be high!!
Hi
Not sure if they were mentioned, but what about black beans, great northern beans, navy beans, etc…?
Thanks!
Black beans are okay…healthy carb! Not too sure about the other types.