Meal Plan
BEANS, LEGUMES & WHOLE GRAINS
| BEANS & LEGUMES:
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WHOLE GRAINS:
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| Black Beans, Black Eyed Peas | Brown Rice, Millet, Wild Rice, Farro
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| White Beans, Garbanzo Beans (Chickpeas) | Red Rice, Whole Wheat Couscous
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| Red Beans, Soy Beans (Edamame)
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Basmati Rice, Tempeh (great source of protein for vegetarians)
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| Kidney Beans, Lentils (Brown, green, red, yellow)
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Quinoa, Barley, Oats (plain with no additives, steel cut or regular)
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| Pinto Beans, Split Peas
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| Adzuki Beans, Lima Beans
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BREAD, TORTILLAS, PASTA & FLOURS
| BREAD | TORTILLAS | PASTA
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FLOURS
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| Multi-Grain Bread | Whole Grain Tortillas | Quinoa Pasta
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Whole Wheat Flour
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| Rye Bread | Sprouted Wheat Tortillas | Brown Rice Pasta
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Coconut Flour
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| Whole Grain Bread | Corn Tortillas (corn, water, and lime)
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Whole Wheat Pasta
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Almond Flour, Oat Flour
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| Sprouted Grain Pasta
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Buckwheat Flour
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Chickpea Flour (Garbanzo Bean Flour)
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| Gluten-Free Flour Mixes
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CONDIMENTS & SPICES
Mustard and Ketchup – both have added sugar usually, so always read labels looking for one that doesn’t include sugar. Ketchup will be harder to find without sugar, so you have to do your research to find a clean ketchup recipe. Dijon Mustard is usually clean and has no sugar.
Lemon Juice/ Lime Juice – always read labels on the bottled stuff. You’ll usually find added preservatives. It’s best to squeeze your own from free limes and lemons, of course.
Vinegar – Balsamic, Red Wine, White Wine, Rice, Apple Cider. These are all great for making your own salad dressings, sauces or using in recipes.
Tea and Coffee – Both are clean. Green or herbal tea is great.
Tamari – Clean alternative to soy sauce.
SWEETENERS:
Honey – Pure Honey
Maple Syrup – must be “pure” maple syrup.
Coconut Palm Sugar – organic is best
Raw Agave Nectar
Molasses – Buy the unsulfured molasses.
Spices: (Avoid pre-made season mixes. Make your own season with plain dried herbs and spices.) Tumeric, Cumin, Chilli powder, basil, oregano, parsley, chives, dill, sage, mustard seed, coriander, fennel, powdered ginger, cinnamon, etc. Sea salt and Fresh Ground Black Pepper or Crushed Red Pepper Flakes.
DAIRY PRODUCTS
Milk – unpasteurised milk is best but might be hard to find and expensive. Always opt for organic. Full-fat milk is okay. With low fat milk, understand that the lower in fat you go, typically the more processed it is.
Cheese – Eat cheese in moderation. It has a high fat content. Real cheese is best, with the least amount of additives. Avoid pre-shredded cheeses – they contain anti-caking agents. Shred your own blocks. Real grated Parmesan Cheese is acceptable in moderation.
Yogurt – make sure it’s plain whether you choose Greek or Regular yogurt. Add your own fresh fruit. If you want it sweet use maple syrup or honey. Avoid fat free or reduced fat.
Cottage cheese – avoid fat free. Full fat is best, but you can also use low fat. Like Milk, the lower the fat, the more processed it is.
Unsweetened soy milk – Only get organic to avoid Genetically Modified Organism (GMO).
Unsweetened almond milk – Always read labels. Simple is best and making your own is even better – and easy, too!
Unsweetened rice milk – Make sure it’s made from brown rice. Homemade is best.
Unsweetened coconut milk – Canned is best. Be sure to read labels.
HEALTHY FATS
| HEALTHY OILS | NUTS AND SEEDS | NATURAL NUT/ SEED BUTTERS |
| Almond Oil, Flaxseed Oil | Brazil Nut, Cashews, Chia Seeds
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Almond Butter, Cashew Butter |
| Avocado, Avocado Oil | Flaxseeds, Hazelnut, Macadamia Nuts | Peanut Butter, Sunflower seed butter, Tahini |
| Coconut Oil, Olives (kalamata, black and green) | Peanuts, Pecans, Pepita, | |
| Olive Oil, Sesame Oil | Pistachios, Pine Nuts, Pumpkin Seeds | |
| Unrefined Safflower Oil, | Sunflower Seeds, Sesame Seeds | |
| Unrefined Sunflower oil | Walnuts, Water Chestnut | |
| Unrefined walnut oil |
PROTEINS/ MEATS
Poultry – Chicken, Turkey or Duck. When buying poultry, boneless skinless breast is best, but you can get the best bargain by purchasing the whole chicken or turkey (frozen). You can then cook it and eat all the parts.
Eggs – such a great staple to clean eating diet. Go for free-range. If you choose to just eat egg whites, avoid whites you buy in a carton and just learn to separate the yolk from the whites on your own for cleaner eating. Don’t always leave the yolk out as the yolk contains the bulk of the nutrition in an egg.
Fish – Most fish is clean but watch out for mercury in fish. Fish purchased from the local market is best.
Beef – choose grass-fed and humanely raised beef. Going directly to a butcher can help you get the best cuts.
Pork – be wise when choosing pork meat. Processed pork should be avoided (hot dogs, Canadian bacon ham, etc.) and is not clean. Choose higher quality cuts of pork from your butcher.
Tofu – Only get organic to avoid Genetically Modified Organisms.
FRUITS & VEGETABLES
| VEGETABLES | FRUITS |
| Artichoke | Apple |
| Asparagus | Avocado |
| Broccoli | Banana |
| Carrots | Blackberries |
| Cauliflower | Blueberries |
| Celery | Dates |
| Cherries | Dried Fruit |
| Corn | Grapes |
| Cucumber | Grapefruit |
| Eggplant | Kiwi Fruit |
| Fresh Herbs | Lemon/Lime |
| Garlic | Melon (watermelon, cantaloupe, Honeydew, etc) |
| Organic Greens (kale, spinach, arugula, lettuce, | Nectarines |
| Chard, mustard greens, collard greens, endive) | Peaches |
| Mango | Pears |
| Green Beans | Pineapple |
| Mushrooms | Pumello |
| Onion | Raspberries |
| Peas | Strawberries |
| Peppers | Tomatoes |
| Potatoes | |
| Squash (acorn, delicata, zucchini, butternut, etc.) | |
| Sweet Potatoes | |
Commodore (Cdre) Errington Shurland enlisted in the Barbados Defence Force in February 1984.
Colonel Glyne Grannum joined the Barbados Defence Force (BDF) on 18 October 1985 and underwent career development training at the Canadian Forces Officer Candidate School, Chilliwack and the Combat Training Centre, Gagetown New Brunswick, Canada. He subsequently attended the Infantry Training Centre and the Signal Wing in Warminster, UK (PCBC and RSO Courses respectively), the International Institute of Humanitarian Law in San Remo, Italy; the Lester Pearson Canadian Peacekeeping Centre, the Canadian Land Forces Command and Staff College, Kingston, the Canadian Forces Command and Staff College, Toronto, the National Defence University of the People’s Liberation Army People’s Republic of China and the Centre for Hemispheric Defence Studies, National Defence University, Washington. He also attended a Defence Resources Management programme at National Defence Headquarters, Ottawa, Canada. In addition to being a qualified infantry officer, Col Grannum is a qualified Regimental Signals Officer and a former Operations Officer and Finance Officer of the BDF.
Colonel Banfield joined the Barbados Battalion of the South Caribbean Force in 1941 having just left the Cadet Corps at Combermere School, and was granted a commission as a Second Lieutenant in 1942. He was a Platoon Commander and a Company Commander during the war and served in Barbados, Dominica (as part of the Gale Force), St Lucia and St Vincent.
Warrant Officer Class 1 Colin Marshall is a graduate of the St Michael, and was born on the 5 November 1969 and enlisted in the Barbados Defence Force on 16 August 1994. He was promoted to the rank of Lance Corporal in August 1997, Corporal in 1999, Sergeant in 2007, Color Sergeant in 2014, Warrant Officer Class Two in 2017 and Warrant Officer Class One in 2020. He was Most Outstanding Student on Junior Leadership Course in 1998, the Most Outstanding Student on Junior Non Commissioned Officer Cadre in Jamaica in 2000, best at Leadership on the Search Adviser Course in Jamaica in 2007 and the Most Outstanding Student on the Warrant Officer Course in Jamaica in 2015.
