People always ask us how they can clean up their diets by making easy and healthy substitutions. The words lean, green, and clean are thrown around all the time, but what do they mean? There are plenty of ingredients you can enjoy and find tasty that are actually amazing for you. These aren’t just ingredients for diets, but for an all-around healthy lifestyle.

Here’s a cheat sheet for what foods are encouraged and what should be avoided for a “Lean and Green” diet:

Encourage

Avoid

Fresh Vegetables
Organic chicken and turkey, grass-fed beef, wild caught fish
Lentils, properly prepared beans
Non-gluten grains (ex. Brown rice)
Nuts and seeds, nut butters
Green and herbal tea, yerba mate
Fresh fruits
Processed refined foods
Processed sugar
Dairy
Gluten
Soy
Alcohol, soft drinks, coffee

Category

Encourage

Avoid

Vegetables and Fruits

Raw, steamed, baked, roasted, grilled, sautéed, or juiced vegetables Canned or sweetened fruits, canned, creamed or friend vegetables, corn

Animal Protein

Organic chicken, turkey, lamb, grass-fed beef; wild caught salmon, tuna, trout, sardines, cod, and halibut (grilled or baked) Fried fish or meat; any conventional raised (non-organic) meat; pork, sausage, shellfish, canned meat, lunch meat

Dairy Substitutes

Unsweetened coconut, rice, hemp and nut milks (almond, cashew, pumpkin seed, walnut, etc.), plain coconut yogurt Eggs, dairy (milk, cream, cheese, cream cheese, cottage cheese, ice cream, cow’s milk yogurt), non-dairy creamers

Grains

Non-gluten grains, such as brown, black, and wild rice, quinoa, millet, amaranth, buckwheat, teff Gluten grains (wheat, rye, barley, spelt), refined grains (cookies, crackers, bagels, etc.)

Nuts and Seeds

Almonds and walnuts, coconut butter, flax, chia and hemp seeds, pumpkin and sunflower seeds Peanuts and peanut butter

Beverages

Purified water, mineral water, green and herbal teas, yerba mate, fresh vegetable juice, coconut water Alcohol, coffee, soft drinks, fruit juice (unless freshly juiced to mix into your vegetable juice as directed)

Oils

Cold-pressed organic coconut, olive, sesame, flax, walnut, pumpkin, and avocado oils
*Do not use nut, seed or olive oils for high temp cooking
Margarine, butter, shortening, lard, vegetable oils, canola oil, processed oils, conventional salad dressings, conventional mayo
 

Sweeteners

Stevia, xylitol, honey, fresh or dried fruit (all in moderation) Artificial sweeteners (Splenda, Sweet’N Low, Equal, aspartame), high fructose corn syrup, white/brown sugar, maple syrup, evaporated cane juice, agave nectar
 

Condiments and Seasonings

Fresh herbs and spices, sea salt, black pepper, mustard, unsweetened cacao and carob, vinegar, wasabi, miso, Bragg’s Liquid Aminos, nutritional yeast (if tolerated) Ketchup, relish, commercial sauces and dressings, mayonnaise

For inspiration on how to incorporate these foods into your life, check out the recipe page on our blog! We have dozens of easy-to-make, healthy meals for every taste and preference!