Clean Eating List: Ive sent this to clients over the years. For Protein Eggs and egg whites Dairy products (IF you can digest them) Fish (tuna, salmon, tilapia, etc) Chicken Turkey Beef, steaks, ground beef Whey protein powder Any Seafood (shrimp, scallops) For Carbohydrates White rice If you like bread, pasta, they digest well, you can include them Tubers (potatoes, sweet potatoes, etc) Fruit (I dont suggest fruit as primary carbohydrate source, simply as it doesn't pair well with high protein, but moderate amounts are fine) For Fats Sources Healthy oils (Olive, Coconut, Avocado, Walnut) Nuts/nut butters Fatty cuts meats Eggs Meal Rules Protein first in every meal. 40 grams minimum. If eating high fat protein source, keep carbs to absolute minimum Muscle gain meal=High protein+carbohydrates+low fat When in doubt: Protein+rice+small amount of veggies. Dont overcomplicate.
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@AJA_Cortes What is your thought on oatmeal as clean food; it is not processed but is it a good source of carbs?
@AJA_Cortes How would this list be adjusted for high cholesterol?
Some of you are nitpicking (omg tilapia!!) and missing the point It is a WHOLE FOOD DIET. eat Cod, eat salmon, eat FISH. If you are concerned that a single tilapia fillet will kill you, your perspective on health is badly skewed and you have become orthorexic
@AJA_Cortes Tilapia should never be consumed. It comes from disgusting Asian and Latin America fish farms. Will give you cancer.
@AJA_Cortes Curious, what's the issue with fruit that makes it not pair well with high protein? My breakfast is usually a few pieces of fruit, nuts and whey