Some Clean Eating Snack Ideas

21-Day Fix Food List

21-Day Fix Food List

If you’re starting the 21-Day Fix, here is a list of foods that is 21-Day Fix approved. Don’t forget, foods are listed in a hierarchy.  The ones at the top of the list are the best-for-you kinds, ones dense in nutrition but low in calories.  

Green Container (Veggies)

Kale, cooked or raw
Collard Greens, cooked or raw
Spinach, cooked or raw
Brussels sprouts, chopped or 5 medium
Asparagus, 10 large spears
Beets, 2 medium
Tomatoes, chopped, cherry or 2 medium
Squash (summer), sliced
Winter Squash (all varieties), cubed
String beans
Peppers, sweet, sliced
Carrots, sliced or 10 medium baby
Cauliflower, chopped
Artichokes, 1/2 large
Eggplant, 1/2 medium
Okra
Jicama, sliced
Snow Peas
Cabbage, chopped
Cucumbers
Celery
Lettuce (NOT iceberg)
Mushrooms
Radishes
Onions (chopped)
Sprouts

Purple Container (Fruits)

Raspberries
Blueberries
Blackberries
Strawberries
Watermelon, diced
Cantaloupe, diced
Orange, divided into sections, or 1 medium
Tangerine, 2 small
Apple, sliced or 1 small
Apricots, 4 small
Grapefruit, divided into sections, or 1/2 large
Cherries
Grapes
Kiwifruit, 2 medium
Mango, sliced
Peach, sliced or 1 large
Nectarine, sliced or 1 large
Pear, sliced or 1 large
Pineapple, diced
Banana, 1/2 large
Papaya, diced
Figs, 2 small
Honeydew melon, diced

 Red Container (Protein)

Sardines (fresh or canned in water) 7 medium
Boneless, skinless chicken or turkey breast, cooked, diced
Lean ground chicken or turkey, cooked
Fish, freshwater (catfish, tilapia, trout), cooked, flaked
Fish, cold water, wild caught (cod, salmon, halibut, tuna) cooked, flaked Game: buffalo (bison, ostrich, venison) cooked, diced
Game: lean ground, cooked, diced
Eggs, 2 large
Greek yogurt, plain 1%
Yogurt, plain 2%
Shellfish (shrimp, crab, lobster) cooked
Clams, canned drained
Red meat, extra-lean, cooked, diced
Lean ground red meat, cooked
Shakeology, 1 scoop
Tempeh
Tofu, firm
Pork Tenderloin, diced cooked
Tuna, canned light in water, drained
Turkey slices, low sodium, fat free, 6 slices
Ham slices, low sodium, fat free, 6 slices
Ricotta Cheese, light
Cottage cheese, 2%
Protein powder (whey, hemp, rice, pea) 1 1/2 scoops
Veggie burger, 1 medium patty
Turkey bacon, reduced fat, 4 slices

Yellow Container (Carbs)

Sweet Potato
Yams
Quinoa, cooked
Beans, cooked drained
Lentils, cooked drained
Edamame, shelled Peas
Re-fried Beans, nonfat
Brown Rice, cooked
Wild Rice, cooked
Potato, mashed or 1/2 medium Corn on the cob, 1 ear
Amaranth, cooked
Millet, cooked
Buckwheat, cooked
Barley, cooked
Bulgur, cooked
Oatmeal, steel cut, cooked
Oatmeal, rolled, cooked
Pasta, whole-grain, cooked
Couscous, whole wheat, cooked
Crackers, whole grain, 8 small crackers
Cereal, whole-grain, low sugar
Bread, whole grain, 1 slice
Pita bread, whole wheat, 1 small
Waffles, whole grain, 1 waffle
Pancakes, whole grain 1 small
English Muffin, whole grain, 1/2 muffin
Bagel, whole grain, 1/2 small
Tortilla, whole wheat, 1 small
Tortilla, corn, 2 small

Blue Container (Healthy fats/Cheese)

Avocado, mashed or 1/4 medium
12 almonds, whole, raw
8 cashews, whole, raw
14 peanuts, whole, raw
20 pistachios, whole, raw
10 pecan halves, raw
8 walnut halves, raw
Hummus
Coconut milk, canned
Feta cheese, crumbled
Goat cheese, crumbled
Mozzarella (low moisture) shredded Cheddar, shredded
Provolone, shredded
Monterrey Jack, shredded
Parmesan, shredded

Orange Container (Seeds/Oil)

Pumpkin Seeds, raw
Sunflower seeds, raw
Sesame seeds, raw
Flaxseed, ground
Olives, 10 medium
Peanuts
Coconut, unsweetened, shredded
21 Day Fix dressings

Teaspoon

Extra Virgin Olive Oil
Extra Virgin Coconut Oil
Flaxseed Oil
Walnut Oil
Pumpkin seed oil
Nut butters (peanut, almond, cashew, etc)
Seed butters (pumpkin, sunflower, sesame [tahini])

7 Tips to Eat Healthy on a Budget

Eating fresh, healthy, organic, local foods sounds great—but what if you’re on a budget?  I feel your pain. Fortunately, there are plenty of ways to eat well and actually save money in the process. Your shopping list isn't going to include Cheetos, frozen pizza, or whatever your favorite fast meal is, but trust me, you’ll live.

1.   Don’t shop hungry! 

How often do you swing by the store on your way home from work, tired and starving?  This may seem like grandmotherly advise, but it's been studied and proved.  Keep a piece of fruit or a small ziploc bag full of raw nuts in your bag to guard against filling your cart with foods you’re craving now but wouldn't buy on a full stomach.

2.  Buy flash-frozen fruits, vegetables, and fish. 

While any processing takes away from food's maximum nutritional value, flash freezing is a great way to preserve vitamins and minerals when vegetables and seafood are at their freshest.  And it makes it convenient.  The price?  For seafood, there's no comparison.  Fresh fish are more expensive, when you can get it at all.  Most of the time the fish at the grocery that is marked fresh, has been previously frozen.  Produce is trickier.  Frozen is sometimes, but not always, cheaper than fresh, in-season, fruits and vegetables.

3.    Shop at your local farmers market.

This may surprise you, but it's cheaper to get your veggies, organic or not, at the local farmers' market than the local grocery store.  You also get to support local farmers, and be happy knowing that you're saving money too. 

4.  Stick to your list. 

Don't cave in with the snazzy packaging on the grocery store shelves.  Make your meal plan and shopping list at home, and then stick to it.  Here's the exception. When you shop at the farmers' market or local produce stand, sometimes a fresh fruit or vegetable will stand out, one you hadn't planned on.  So take that into consideration on your list, when you run across this.  Just decide which meals you want to add them to before purchasing.  A good rule of thumb is to stick absolutely to your list of panty items, but give yourself leeway with fresh, seasonal foods.

5.  Eat lots of beans and always soak your own.

Beans are a great source of protein and fiber.  And they're cheaper, if you buy them dried.  Soaking your own beans is easy, though it does take more planning than opening a can of them.  But it's no big deal.  Just decide the night before what you're going to eat the next day.  If it includes beans, then put them in a pot to soak overnight.  In the morning cook them as you're getting ready for the day.

6.  Buy in bulk.

Sam's and other warehouse stores sell vegetables and fruit at low prices.  If you are willing to buy them at large quantities.  You are in for some work at home, but with those prices, I'm not complaining.  I love the fact that we raise our own beef, pigs and have that in the freezer.  I know the animal was not raised in a factory or feed lot.  I also know what was put into the animal.

7.  Cut consumption.

Restaurant portions have quadrupled in size.  We seem to think, that the platter of food is a serving.  Most of them can feed two to three people.  I know that my husband and I have started ordering one plate of food, and share.  So when you are out, either share or get it boxed to take home.  At home make your servings smaller.  It won't take long before you are satisfied with that. 

-Lisa

Hey everyone!  I thought I would do a Whats in my Shakeology?  The benefits of drinking Shakeology.  It is the healthiest meal of the day!  Let's start with Camu Camu.  It is a power fruit.  Very beneficial to you.  It's found deep in the Rain forest.  It has an amazing healing capacity.

Not only does the fruit help improve focus and prevent "brain fog," but camu camu can also help block the buildup of plaque in the brain that can lead to conditions like Alzheimer's disease.  Also helps with depression.  Many people have been able to get off their medicine, with this.  If losing weight and building healthy muscle tone is one of your goals, camu camu can be a support. Loaded with an array of beneficial vitamins, amino acids, trace minerals and other nutrients, camu camu can help improve both the function and posture of your muscles.  It can also help to cleanse the body of damaging toxins
Amazing!  :)