Eat Right

Created for your health & fitness

Meal Plan







Black Beans, Black Eyed Peas Brown Rice, Millet, Wild Rice, Farro


White Beans,  Garbanzo Beans (Chickpeas) Red Rice, Whole Wheat Couscous


Red Beans, Soy Beans (Edamame)


Basmati Rice, Tempeh (great source of protein for vegetarians)


Kidney Beans, Lentils (Brown, green, red, yellow)


Quinoa, Barley, Oats (plain with no additives, steel cut or regular)


Pinto Beans, Split Peas


Adzuki Beans, Lima Beans












Multi-Grain Bread Whole Grain Tortillas Quinoa Pasta


Whole Wheat Flour


Rye Bread Sprouted Wheat Tortillas Brown Rice Pasta


Coconut Flour


Whole Grain Bread Corn Tortillas (corn, water, and lime)


Whole Wheat Pasta


Almond Flour, Oat Flour



Sprouted Grain Pasta


Buckwheat Flour



Chickpea Flour (Garbanzo Bean Flour)


Gluten-Free Flour Mixes




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.


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.




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.






Almond Oil, Flaxseed Oil Brazil Nut, Cashews, Chia Seeds


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  




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.


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
Squash (acorn, delicata, zucchini, butternut, etc.)
Sweet Potatoes