Samantha SaysClean Eating Grocery List

Week 2

Protein: Most important part of your diet! 40% of your calories should come from protein.

o Lean White Chicken Breast/Tenderloinso Turkey Bacon (Low Sodium)o Deli Chicken/Turkey (Low Sodium)o Poultry Sausageo MorningStar Farms Veggie Lineo Center Cut Pork Loino Grass Fed Beef (Lean)o Tilapiao Turkey Sausage Sticks – Snack Stickso Protein Powder – Vanilla (Beachbody sells great protein, ask me

Ingredients are important!)

Grains: Grains should be limited in your diet, Not totally cut out. Grains should be about 30% of your daily calories. Again, it’s important to check the ingredients on what you buy. Avoid High Fructose Corn Syrup (HFCS).

o Whole Grain Breado Brown Riceo Steel Cut or Rolled Oatso Quinoao Black Beanso Low Carb Tortillas (WW)

Fruits: Fruits should be limited to two-three servings/day. Fruits contain natural sugars & carbs that in excess, will aid weight gain.

Samantha SaysClean Eating Grocery List

Week 2Avoid canned fruit – Buy fresh or frozen. Also, buy local and/or organic if your budget allows! Did you know that when you buy fruit, you can look at the sticker on it to see if it’s organic or not? Numbers that begin with a ‘9’ are certified organic, numbers that begin with a ‘4’ or another number are genetically modified and/or sprayed with pesticides. You don’t have to get everything on this list… Get what you will eat and take into consideration that you should only have 1-2 servings of fruit/day!

o Appleso Bananaso Clementineso Grapes (Red or Green)o Strawberrieso Peacheso Blueberrieso Raspberrieso Frozen Berries (As long as the only ingredients are that FRUIT!)

Vegetables: Think green & non-startchy! Unlimited daily allowance! Avoid canned vegetables – Buy fresh or frozen.

o Raw Spinach / Baby Spinacho Asparaguso Zucchinio Squasho Broccolio Limeo Cilantroo Edamame o Romaine Lettuceo Spring Greenso Tomatoeso Avocadoo Oniono Green Oniono Carrotso Cucumber

Samantha SaysClean Eating Grocery List

Week 2o Celeryo Bell Peppers

Dairy: Dairy should also be limited to 2-3 servings per day. It’s important to check ingredients when buying dairy to avoid unnecessary additives!

o Unsweetened Almond Milko Soy Milko Cow’s Milk (I love Skim – Whole Milk is better for you in

moderation, your preference)o Organic Cheese Slices (Or Local Brands – Check ingredients)o Chobani Greek Yogurt (Plain tastes just like sour cream – Great

replacement. Flavored greek yogurts are great with fresh fruit)o Cottage Cheeseo Cage-Free Organic Eggso Low-Fat Shredded Cheeseo Fat Free Cream Cheeseo Parmesan Cheeseo Light String Cheeseo Half & Half

Nuts & Oils: Although these are the most delicious, they’re the most important to limit, especially if you’re wanting to lose fat. About 30% of your calories should be from healthy fats (some dairy is included).

o Almondso Peanut Butter (Only ingredients should be peanuts & salt)o Almond Buttero Coconut Oilo PB2 (Chocolate or Regular)o Pam Cooking Spray – Olive Oil

Herbs & Spices: These are unlimited for the most part! Make sure you check sodium content or get low/no sodium if possible. High sodium in your diet will make you retain water & gain weight.

Samantha SaysClean Eating Grocery List

Week 2o Cinnamono Garlico Cumino Red Pepper Flakeso Black Peppero Sea Salto Low Sodium Garlic Salto Lemon Pepper Seasoningo Cornstarcho Parsleyo Garlic Powdero Italian Seasoningo Ground Mustardo Chili Powdero Onion Powdero Oreganoo Paprikao Basilo Vanilla Extract

Condiments & Dressings: All of these need to be used in moderation. Ingredients are important, always check!

o Fat Free Italian or Balsalmic Vinaigretteo Red Wine Vinegaro White Wine Vinegaro Fat Free Organic Mayo (No fake stuff: Miracle Whip)o Natural Honeyo Steviao Organic Cane Sugaro Brown Sugaro Pure Maple Syrupo Low Sodium Soy Sauceo Wing Sauce (Franks)o Yellow or Spicy Mustardo Worchestershire Sauceo Organic Ketchupo Salsa

Samantha SaysClean Eating Grocery List

Week 2o Dill Relisho Lemon Juice

Pantry/Cereals/Snacks: It’s so important to check ingredients or ANY packaged food. A lot of packaged foods are marked as ‘All Natural’ but aren’t. Look for ‘No Additives’ ‘No Preservatives’ ‘Whole Grain’ and buy organic if your budget allows!

o Low Sodium Chicken Broth or Vegetable Stocko Black Beanso Pickleso Oliveso Hummuso Protein Bars (Watch sugar/carb content – Builder’s Bars are my

favorite or Lara Bars) – Only for missed snack/meal when on the go!

Drinks: Water is the most important drink to have. You should be drinking half of your body weight in ounces DAILY. If you have trouble drinking water, add lemons or other fruit & let them soak!

o WATERo Green Teao Black Coffeeo Organic Juices (No Added Sugar)o NO SODA

If you have any questions about anything listed or combinations of foods, please feel free to ask! I love eating and I have a passion for clean eating & helping others beat their bad eating habits!

www.facebook.com/samanthassays

www.beachbodycoach.com/samanthasays

www.myshakeology.com/samanthasays

Samantha SaysClean Eating Grocery List

Week 2