Default choices. These should make up the foundation of your meals.
Clean Eating Tier Chart
Use this chart to score the overall quality of your food choices for the day. Build most meals around S Tier foods, use A Tier foods strategically, and keep F Tier foods limited.
Judge the day by the overall pattern of your meals and snacks — not by one isolated food. A day can still be strong if most choices stayed in S tier and A-tier foods were used with intention.
Allowed, but not primary. Better than junk, but not your base.
Off plan. More processed, more sugary, or easier to overeat.
Proteins
Prioritize lean, minimally processed, high-protein options.
S Tier
Default choices
- Chicken breast
- Turkey breast
- 93–99% lean ground turkey
- Lean ground beef
- Top sirloin or flank steak
- Eggs
- Egg whites
- Plain Greek yogurt
- Low-fat cottage cheese
- Salmon
- Tuna
- Shrimp
- White fish
- Tofu
- Tempeh
A Tier
Allowed, not primary
- Rotisserie chicken
- Deli turkey with cleaner ingredients
- Chicken sausage
- Turkey bacon
- Flavored Greek yogurt
- Higher-fat beef cuts
- Higher-fat salmon preparations
- Pre-marinated meats
- Protein powders with extra fillers
F Tier
Off plan
- Breaded chicken tenders
- Fried chicken
- Pepperoni
- Regular bacon
- Fatty processed sausages
- Spam
- Hot dogs
- Sugary protein puddings or desserts
Carbs
Not all carb sources are equal. Favor higher-fiber, less refined, better-digested options.
S Tier
Default choices
- Sweet potatoes
- Potatoes with skin
- Oats
- Quinoa
- Farro
- Barley
- Beans
- Lentils
- Berries
- Apples
- Citrus
- Sprouted grain bread
- True sourdough with simple ingredients
- 100% whole-grain bread with high fiber
A Tier
Allowed, not primary
- White rice
- Brown rice
- Whole-grain tortillas
- Corn tortillas
- Rice noodles
- Whole-wheat pasta
- Corn
- Peas
- Lower-fiber sandwich bread
- Wraps with decent ingredients
- Bagels
- Plain cereal with moderate sugar
F Tier
Off plan
- Sugary cereal
- Pastries
- Cookies
- Candy
- Granola with added sugar
- Chips
- Fries
- Dessert bars
- Juice
- Sugary smoothie bowls
- White bread with little fiber
- Donuts
- Muffins
Fats
Favor whole-food and less processed fat sources used with intention.
S Tier
Default choices
- Avocado
- Olive oil
- Avocado oil
- Natural nut butters
- Almonds
- Walnuts
- Pistachios
- Pecans
- Chia seeds
- Flax seeds
- Pumpkin seeds
- Olives
A Tier
Allowed, not primary
- Peanut butter
- Reduced-ingredient dressings
- Cheese in moderation
- Dark chocolate
- Coconut milk products
- Butter used sparingly
F Tier
Off plan
- Deep-fried foods
- Shortening
- Margarine with poor ingredients
- Heavy creamy sauces
- Highly processed cheese sauces
- Large amounts of butter-heavy foods
Snacks + Beverages
Use smart convenience foods strategically and keep drinks low in sugar.
S Tier
Default choices
- Highrise protein bars
- Plain Greek yogurt
- Cottage cheese
- Beef jerky or turkey jerky with simple ingredients
- Fruit
- Vegetables with hummus
- Hard-boiled eggs
- String cheese
- Protein shake with clean ingredients
- Water
- Sparkling water
- Black coffee
- Unsweetened tea
- Low- or no-sugar electrolyte drink
A Tier
Allowed, not primary
- Flavored Greek yogurt
- Trail mix
- Rice cakes with nut butter
- Mostly whole-food smoothies
- Flavored sparkling water with sweeteners
- Diet soda
- Low-sugar sports drinks
- Store-bought protein bars that are decent but not ideal
- Kombucha with moderate sugar
F Tier
Off plan
- Candy
- Cookies
- Pastries
- Ice cream
- Regular chips
- Sugary granola bars
- Sugary cereal bars
- Soda
- Juice
- Sweet tea
- Frappes or dessert coffee drinks
- Sugary smoothies
- Energy drinks loaded with sugar