Samantha SaysClean Eating Meal PlanGrocery List – Week 4

Protein: Most important part of your diet! 40% of your calories should come from protein.

o Lean White Chicken Breast/Tenderloinso Turkey Bacon (Low Sodium)o Ground Turkey Breasto Deli Chicken/Turkey (Low Sodium)o Poultry Sausageo MorningStar Farms Veggie Lineo Grass Fed Beef (Lean)o Protein Powder (Vanilla – Beachbody has Whey Protein, ask me)o Tilapiao Turkey Snack Sticks

Grains: Grains should be limited in your diet, Not totally cut out. Grains should be about 30% of your daily calories. Again, it’s important to check the ingredients on what you buy. Avoid High Fructose Corn Syrup (HFCS).

o Whole Grain Breado Whole Wheat Pastao Brown Riceo Steel Cut or Rolled Oatso Quinoao Black Beanso Lasagna Noodles

Fruits: Fruits should be limited to two-three servings/day. Fruits contain natural sugars & carbs that in excess, will aid weight gain. Avoid canned fruit – Buy fresh or frozen. Also, buy local and/or

Samantha SaysClean Eating Meal PlanGrocery List – Week 4

organic if your budget allows! Did you know that when you buy fruit, you can look at the sticker on it to see if it’s organic or not? Numbers that begin with a ‘9’ are certified organic, numbers that begin with a ‘4’ or another number are genetically modified and/or sprayed with pesticides. You don’t have to get everything on this list… Get what you will eat and take into consideration that you should only have 1-2 servings of fruit/day!

o Appleso Bananaso Clementineso Grapes (Red or Green)o Strawberrieso Peacheso Blueberrieso Raspberrieso Frozen Berries (As long as the only ingredients are that FRUIT!)

Vegetables: Think green & non-startchy! Unlimited daily allowance! Avoid canned vegetables – Buy fresh or frozen.

o Raw Spinach / Baby Spinacho Asparaguso Zucchinio Squasho Broccolio Limeo Cilantroo Edamame o Romaine Lettuceo Spring Greenso Tomatoeso Avocadoo Oniono Green Oniono Carrotso Cucumbero Celery

Samantha SaysClean Eating Meal PlanGrocery List – Week 4

o Bell Peppers

Dairy: Dairy should also be limited to 2-3 servings per day. It’s important to check ingredients when buying dairy to avoid unnecessary additives!

o Unsweetened Almond Milko Soy Milko Cow’s Milk (I love Skim – Whole Milk is better for you in

moderation, your preference)o Buttermilko Organic Cheese Slices (Or Local Brands – Check ingredients)o Chobani Greek Yogurt (Plain tastes just like sour cream – Great

replacement. Flavored greek yogurts are great with fresh fruit)o Cottage Cheeseo Cage-Free Organic Eggso Low-Fat Shredded Cheeseo Fat Free Cream Cheeseo Parmesan Cheeseo Light String Cheeseo Feta Cheeseo Half & Half

Nuts & Oils: Although these are the most delicious, they’re the most important to limit, especially if you’re wanting to lose fat. About 30% of your calories should be from healthy fats (some dairy is included).

o Almondso Peanut Butter (Only ingredients should be peanuts & salt)o Almond Buttero Coconut Oilo Pam Cooking Sprayo PB2 (Chocolate or Regular)

Herbs & Spices: These are unlimited for the most part! Make sure you check sodium content or get low/no sodium if possible. High sodium in your diet will make you retain water & gain weight.

Samantha SaysClean Eating Meal PlanGrocery List – Week 4

o Cinnamono Garlico Cumino Red Pepper Flakeso Black Peppero Sea Salto Low Sodium Garlic Salto Lemon Pepper Seasoningo Cornstarcho Parsleyo Garlic Powdero Italian Seasoningo Ground Mustardo Chili Powdero Onion Powdero Oreganoo Paprikao Basilo Vanilla Extracto Ranch Dressing Mix (Natural)

Condiments & Dressings: All of these need to be used in moderation. Ingredients are important, always check!

o Fat Free Balsalmic & Italian Dressingo Red Wine Vinegaro White Wine Vinegaro Fat Free Organic Mayo (No fake stuff: Miracle Whip)o Natural Honeyo Steviao Organic Cane Sugaro Brown Sugaro Pure Maple Syrupo Low Sodium Soy Sauceo Wing Sauce (Franks)o Yellow or Spicy Mustardo Worchestershire Sauceo Organic Ketchup

Samantha SaysClean Eating Meal PlanGrocery List – Week 4

o Salsao BBQ Sauce (Check ingredients)o Dill Relisho Lemon Juiceo Chili Sauceo Marinara Sauce

Pantry/Cereals/Snacks: It’s so important to check ingredients or ANY packaged food. A lot of packaged foods are marked as ‘All Natural’ but aren’t. Look for ‘No Additives’ ‘No Preservatives’ ‘Whole Grain’ and buy organic if your budget allows!

o Low Sodium Chicken Broth or Vegetable Stocko Black Beanso Pickleso Oliveso Hummus

Drinks: Water is the most important drink to have. You should be drinking half of your body weight in ounces DAILY. If you have trouble drinking water, add lemons or other fruit & let them soak!

o WATERo Green Teao Black Coffeeo Organic Juices (No Added Sugar)o NO SODA

If you have any questions about anything listed or combinations of foods, please feel free to ask! I love eating and I have a passion for clean eating & helping others beat their bad eating habits!

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Samantha SaysClean Eating Meal PlanGrocery List – Week 4