Tick Off Sheet of Safe Foods

Oct 26, 2021


CLEAN CUT is about finding FREEDOM in food with knowledge and support.

This compiled list of “safe foods” is here for you to understand your food labels a bit more, not to obsess over.  Every person needs different ranges of protein, carbohydrates and fats.  Listen to your body.  If you are always hungry maybe you need to be at the top range of the Fats and Proteins each day. 

If you are always going over on your carbohydrates this may be why you have plateaued, pulling them back might be just what you need. Being aware is key to making change but becoming too literal will cause stress and end in a negative

 Find the balance, if you have extra carbohydrates one day take them out the next day.  If you didn’t get enough fat in one day, add a little to tomorrow. listen to your body cues and practice, practice, practice

The style of Clean Cut Eating is based on foods like:


  • Fish 
  • Meat 
  • Eggs 
  • Low dairy 
  • Olive oil 
  • Low fruits 
  • Vegetables 
  • Legumes
  • Nuts
  • Whole grains
  • Tofu / Tempeh 


Notice the variety of options,  we don’t eliminate food categories and we create room for the things you love in moderation.  We can not OUT exercise a bad diet (meaning chemicals and processed foods).  Extra movement only gives you extra room when you fuel yourself with real food.  This DOES mean pizza, ice cream and wine everyday.  Using low fat or sugar free yogurts, ice-creams, cheeses, chips etc, just means something bad has replaced it to taste good.  Real food is what our bodies understand.  

Here is your breakdown of the range of grams for each Fat, Protein and Carbs in the Clean Cut Style.  FEMALES will be in the low to mid range and MALES mid to high range.  This is a guide.  Some days might be higher, some might be lower but it all balances out.

Fats: 50-110 grams a day - mix and match to hit your grams (also use the fats in the Proteins list below to add in) This seems like a lot but remember how these fats work in your body.  They are are slow burning log and burn calories

  • One full medium avocado = 22-24 grams of fat (3 grams of protein)
  • One handful of nuts (about 1 oz)= 13-15 grams of fat (6 grams of protein)
  • One full egg = 4.5 grams of fat (6 grams of protein)
  • One tablespoon of olive or coconut oil = 14 grams of fat (no protein)
  • One tablespoon of Irish butter = 12 grams of fat (no protein)
  • One tablespoon of a nut butter = 9 grams of fat (3.4 grams of protein)
  • One Coconut wrap = 5 grams of fat 
  • Chia Seeds: 2 tablespoons (which is in a servings of chia pudding) = 7.4 grams of fat (4 grams of protein)
  • Pumpkin Seeds (½ a cup) = 3.5 grams of fat, 7 grams of protein (but net carbs are 11 grams)  Using sparingly!
  • Hemp Seeds  (2 tablespoons) = 9.75 grams of fat, 6.3 grams of protein
  • Mayonnaise (1 tablespoon) = 10 grams of fat, 0 protein
  • Flackers = 1 serving, 8 grams of fat, 1 net carbohydrates, 4 grams of protein
  • Gluten Free Trader Joe’s Norwegian crackers = 1 cracker, 9 grams of fat, 3 net, carbohydrates, 4 grams of protein

Proteins: 50- 85 grams a day  - mix and match (note the fat here as well to add to your total Fat grams per day) Note: Protein can vary depending on your goal, ie building mass, endurance etc. But this is a great range to stay in for the average person.  Females low to mid range and males mid to high

  • One egg = 5 grams of fat, 6 grams of protein
  • Canned Chicken (¼ cup) = 2 grams of fat, 8 grams of protein
  • Canned Tuna (¼ cup) = .5 grams of fat, 12 grams of protein
  • Chicken Breast (skinless 4 ounces) = 4 grams of fat, 32 grams of protein
  • Chicken thighs (skinless 4 ounces) = 12 grams of fat, 27 grams of protein
  • Ground Chicken (4 ounces) = 10 grams of fat, 19 grams of protein
  • Ground Turkey (4 ounces) = 15 grams of fat, 31 grams of protein
  • Ground Pork (4 ounces) = 20 grams of fat, 19 grams of protein
  • Pork Tenderloin (4 ounces) = 10 grams of fat, 23 grams of protei
  • Steak (4 ounces sirloin) = 14 grams of fat, 22 grams of protein
  • Salmon (4 ounces) = 14 grams of fat, 25 grams of protein
  • Shrimp (4 ounces) = 2 grams of fat, 26 grams of protein
  • Tofu (¼ cup) = 7 grams of fat, 14 grams of protein
  • Tempeh: 1 cup = 16 carbohydrates, 31 grams of protein

A full serving of a complex carbohydrate per day is roughly 25-30 grams max (or less).  This is the same for both male and female unless you are training long distance and need to sustain efforts (but they are actually added in while physically moving)

Pick one or less a day of these full serving Complex Carbohydrate: We do not need as much as we think to sustain healthy normal activity.  Remember FAT is also fuel.

  • Brown Rice: ¼ cup dry is ½ cup cooked, 20.75 grams net carbohydrates
  • Quinoa:  A Clean Cut serving is ½ cup, 17.5 net grams of carbohydrates
  • Sweet potato: 1 small to medium, 23 grams net carbohydrates 
  • Sprouted bread: A Clean Cut serving is 2 slices. 20-30 net carbohydrates
  • Oatmeal, gluten free:  A Clean Cut serving is ½ cup uncooked, 23 net grams of carbohydrates
  • Red Lentils: ½ cup cooked has 21 net carbohydrates, 12 grams of protein
  • Green Lentils: ½ cup cooked has 14 net carbohydrates, 12 grams of protein
  • Acorn Squash: 1 cup = 12 net carbohydrates
  • Butternut squash: 1 cup = 14 net carbohydrate
  • Spaghetti Squash: 1 cup = 7 net carbs (this one doesn't really add up)
  • Peas: 1 cup = 14 net carbohydrates, 8 grams of protein
  • Yogurt Silk Almond Milk Plain = 7 net carbohydrates, 13 grams of fat, 5 grams of protein, 6 sugars 
  • Yogurt 2% Fage Greek Plain =  7 carbohydrates, 4.5 grams of fat, 23 grams of protein, 7 grams of sugar
  • Mary’s crackers =  1 servings 21 net carbohydrates, 6 grams of fat, 3 grams of protein
  • Protein Power Ball = 1 serving 8 net carbohydrates, 6 grams of fat, 6 grams of protein, 5 grams sugars

Fruit counts as ½-1 a Carbohydrate (if you choose 1 full complex carb then keep fruit out or make it ½ serving of carbs

  • Cherries: 1 cup, 19 grams of carbs (close to full carb), 13 grams of sugar (close to a full servings)
  • Apples: 1 medium, 25 grams of carbs (full carb), 19 grams of sugar (full serving)
  • Strawberries: 3 strawberries, 4 grams of carbohydrates, 2.5 grams of sugar.  (best choice of fruit)  
  • Raspberries: 1 cup, 7 net grams of carbohydrates,  5 grams of sugar (another great choice)
  • Blueberries: 1 cup, 17.4 net grams of carbohydrates, 15 grams of sugar, but a great antioxidant (close to a full serving)
  • Grapes: 1 cup, 16 grams of carbohydrates, 15 grams of sugar (good option to add to a day if you wanted)
  • Orange: 1 medium, 8.7 net  grams of carbs, 11 grams of sugar (low carb)
  • Cherries: ½ cup, 10 net carbohydrates, 10 grams of sugar

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