Tip #17

 

Pantry Raid (Eat Clean Cart)

 

Tour de LEAN. Let The Tour Begin.  Remember, you are here with Your Lean Grocery

List because you have chosen to make a change in your life.  You have chosen a

healthy Lean Lifestyle.  Psych yourself up as you are about to enter the grocery store

for the first time as a Lean person.  No temptation in the store is going to conquer your

will and determination.  When you walk out of that store with only the items you

intended to buy from Your Lean Grocery List, you will feel triumphant.  And, rightly so,

because this will be your first victory!

 

Great use for all these colorful additions you put in Your Lean Shopping Cart!

Eat Clean Cart – these are the foods that are your Lean “must haves” each week:

  • Lean Red Meat
  • Chicken (preferably skinless and boneless—why pay for parts you're not going to eat)
  • Wild Caught Salmon (not farm-raised)
  • Eggs. (Cage-free, with omega 3s, if you can afford to splurge)
  • Nonfat Plain Greek Yogurt
  • Low fat Cottage Cheese
  • Skim or 1% Milk
  • Protein Powder (whey, milk or plant protein sources)
  • Romaine, or other Lettuce
  • Root carrots (not bags of baby carrots)
  • Tomatoes

Cruciferous vegetables:

  • Spinach, broccoli, cauliflower, Brussels sprouts, cabbage, kale, radishes, arugula,
  • watercress
  • Fresh or Frozen strawberries, blueberries, or raspberries,
  • Apples
  • Oranges
  • Mixed beans
  • Chickpeas
  • Edamame (frozen shelled)
  • Lentils
  • Black beans
  • Split peas
  • White beans
  • Kidney beans
  • Quinoa
  • Whole oats (large flake)
  • Raw, unsalted mixed nuts—not roasted or salted
  • Or separately, raw almonds, raw walnuts, raw cashews, and raw pecans
  • Avocados
  • 100% First cold-pressed Extra Virgin Olive Oil
  • Greens blend concentrate
  • Sweet Potatoes
  • Onions
  • Fresh Garlic
  • Fresh lemons and limes
  • Scallions
  • Cucumbers
  • Raw Pumpkin seeds
  • Vacuum-Packed Ground Flaxseed
  • 100% whole grain wraps
  • Herbs
  • Beans sold dry in bags have approximately 25 mg. of sodium, versus cans that can have over 500 mg. of sodium.
  • Secondary list to fill up your cart.

Vegetables:

  • Asparagus
  • Bean Sprouts
  • Bell Peppers
  • Bok Choy
  • Brussels
  • Sprouts
  • Cabbage
  • Carrots
  • Celery
  • Collard Greens
  • Cucumber
  • Eggplant
  • Garlic
  • Green beans
  • Lettuce
  • Mushroom
  • Okra
  • Onion
  • Snow Peas
  • Zucchini

Fruits:

  • Banana
  • Pear
  • Apple Sauce
  • Grapefruit
  • Kiwi
  • Peaches
  • Apricot
  • Melons
  • Cherries
  • Plums
  • Peach

Protein:

  • Tuna
  • Halibut
  • Orange Roughy
  • Tilapia
  • Shrimp
  • Scallops
  • Turkey Breasts
  • Turkey Bacon
  • Extra Lean Ground Beef
  • Beef Roast
  • Sirloin steak
  • Venison
  • Buffalo (Bison)
  • Pork Tenderloin
  • Pork Chops
  • Egg Whites

Complex Carbs/Whole Grain Starches:

  • Pinto Beans
  • Chickpeas
  • Kidney Beans
  • Peas
  • Wheat Bran
  • Cream of Wheat
  • 100% bran cereal--look for cereals with at least 4 grams of fiber per serving.
  • Shredded Wheat
  • Kashi brand cereal
  • Whole Wheat Bread
  • Ezekiel Bread
  • Whole Wheat Bagels
  • Whole-wheat English Muffins
  • Whole Wheat Wraps
  • Whole Wheat Pitas
  • Whole Wheat Pasta
  • Long grain brown rice
  • Red skin Potatoes

Other Staples to have on hand:

  • Agave
  • Apple Cider Vinegar
  • Balsamic Vinegar
  • Red Wine Vinegar
  • Salsa
  • Red Hot Sauce
  • Worcestershire sauce
  • Red hot pepper
  • Ground paprika
  • Onion powder
  • Ginger powder
  • Cumin powder
  • Clove powder
  • Chili powder
  • Cayenne pepper
  • Ground turmeric
  • Curry powder
  • Ground nutmeg
  • Dried oregano
  • Dried parsley
  • Dried basil
  • Horseradish

Miscellaneous:

  • Dried sage
  • Bay leaves
  • Rosemary
  • Parsley
  • Red Pepper Flakes
  • Black Pepper
  • Sea Salt
  • Stevia
  • DijonMustard
  • Extracts(vanilla, almond)
  • Low sodium beef or chicken broth
  • Low sodium soy Sauce
  • Lime juice
  • Lemon juice
  • Pure cocoa powder
  • Almond milk

Fats:

  • Natural Peanut Butter
  • Natural Almond Butter
  • Coconut Oil
  • Almonds
  • Walnuts
  • Peanuts
  • Pumpkin seeds -unsalted
  • Sunflower seeds –unsalted

— Jaime Brenkus Health Tip 17