• Any fresh vegetable
• Frozen vegetables with no sauce or added salt
• Canned vegetables with no sauce or added salt
Nutritious and fiber-rich, the whole grains, such as brown rice, quinoa, barley, oats, farro or millet, are unprocessed and contain only one ingredient. They’re about as clean as you can get. When it comes to whole-grain products, look for whole-wheat versions of pasta, refrigerated pizza dough, bread and English muffins (just be sure that whole-wheat flour is the first ingredient and there isn’t sugar in the ingredient list). Even popcorn is a whole grain: buy the kernels and pop them on the stove or in an air popper for a clean snack that doesn’t have the additives and buttery calories you find in microwave bags.
7-Day Clean-Eating Meal Plan
Clean Whole Grains:
• Single-ingredient grains, such as farro, millet, oats, barley, quinoa, brown rice, etc.
• Whole-wheat pasta
• Sprouted whole-grain bread and English muffins (with no added sugar)
• Whole-wheat pizza dough
Choose plain yogurt (either regular or Greek) over vanilla and fruit-flavored yogurts, which are usually high in sugar, to clean up your diet. Dairy products, such as cheese and milk, can do double duty: eat them solo or use them as ingredients in cleaner homemade versions of foods, such as pizza and macaroni and cheese. Opting for nondairy alternatives, such as soy, coconut and almond milk? Look for unsweetened varieties to avoid added sugar.