According to Jamie Eason and Bodybuilding.com, here is a list of approved clean 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
- 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
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