This document provides a clean eating vegan guide created by Kelly Hanner. It includes lists of recommended fruits, vegetables, proteins, grains, and other clean foods. It also lists foods to avoid and provides recipes and meal suggestions. The guide was created to help people transition to a clean eating vegan lifestyle for health benefits such as reducing the risk of disease and feeling more energized. It recommends replacing animal products and processed foods with whole foods like fruits, vegetables, beans and nuts.

1. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
Clean Eating Vegan Guide
by
Kelly Hanner
www.tubbytotoned.com
tubby2toned@me.com
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2. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
Copyright ©2013 Kelly Hanner
Published by Kelly Hanner
License Notes
This ebook is licensed for your personal enjoyment only.
This ebook may not be re-sold or given away to other people.
If you would like to share this book with another person,
please purchase an additional copy for each recipient.
If you’re reading this book and did not purchase it,
or it was not purchased for your use, then please return
to TubbytoToned.com and purchase your own copy.
Thank you for respecting the hard work of this author.
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3. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
TABLE OF CONTENTS
Why Clean Eating and Veganism?
Pages 3-4
Fruits
Page 5
Vegetables
Pages 6-7
Dairy Alternatives
Page 8
Meat Alternatives & Protein Powders
Page 9
Fats
Page 10
Flours
Page 11
Legumes
Page 12
Bread & Grains
Page 13
Sweeteners
Page 14
Superfoods
Page 15
Condiments/Sauces
Page 16
Foods That Aren’t Clean
Pages 17-18
Where Do You Get Your Protein?
Page 19
Hydration Cocktail
Page 20
Recipes
Pages 21-22
Meal Suggestions
Page 23
Recommendations
Page 24
About Kelly
Page 25
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4. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
WHY CLEAN EATING AND VEGANISM?
Clean eating and going vegan go hand in hand. In the last 50 years health
problems, diseases, obesity and feeling lethargy and emotional off balance have been
the norm across most of the world. My dietetic technology studies and my continuing
education I do in my free time have pointed to the culprit of health problems, disease,
obesity and feelings of lethargy and emotional off balance to what we put in our
mouths. I won’t overwhelm you with all the reasons why you should eat clean or go
vegan, because you probably know enough about the subject to make you want this ebook in the first place. Instead I will leave you with some inspiring quotes which will
help reinforce the idea that clean eating and going vegan are the best things you can do
for your health and your family. You future self will thank you for taking care of it. I
thank you as well for trusting me to provide you with valuable information about your
health and for valuing yourself enough to want to be a better you.
God bless,
Kelly Hanner
“We may find in the long run that tinned food is a deadlier weapon than the machine-gun”George Orwell
“Man seeks to change the foods available in nature to suit his tastes, thereby putting an end to
the very essence of life contained in them.”-Sai Baba
“Did you ever stop to taste a carrot? Not just eat it, but taste it? You can’t taste the beauty and
energy of the earth in a Twinkie.”-Astrid Alauda
‘The beef industry has contributed to more American deaths than all the wars of this century, all
natural disasters, and all automobile accidents combined. If beef is your idea of "real food for real
people" you'd better live real close to a real good hospital.‘ – Dr. Neal Barnard
“Tell me what you eat, and I will tell you what you are.” –Anthelme Brillat Savarin
“We are indeed much more than what we eat, but what we eat can nevertheless help us to be
much more than what we are.”-Adelle Davis
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5. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
“The act of putting into your mouth what the earth has grown is perhaps your most direct
interaction with the earth.”-Frances Moore Lappe
“Water is the most neglected nutrient in your diet but one of the most vital.” -Kelly Barton
“Recognize meat for what it really is: the antibiotic- and pesticide-laden corpse of a tortured
animal.” -Ingrid Newkirk
“Nothing will benefit human health and increase chances for survival of life on Earth as much as
the evolution to a vegetarian diet.” -Albert Einstein
“We help people to begin truly healthful diets, and it is absolutely wonderful to see, not only
their success, but also their delight at their ability to break old habits and feel really healthy for a
change.” – Dr. Neal Barnard
“Getting Americans to understand that eating meat or flesh in all its forms, whether it is red
meat, chicken, or fish, eating dairy, which is really just liquid flesh, all these things contain all
the building blocks that are promoting Western disease.” –Rip Esselstyn
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6. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
FRUITS
Apples
Applesauce (no ingredients added)
Apricots
Bananas
Blackberries
Blueberries
Cantaloupes
Cherries
Dates
Figs
Goji berries
Grapefruit
Grapes
Guava
Honeydew
Kiwis
Lemons
Limes
Mangos
Mulberries
Nectarine
Oranges
Papayas
Peach
Pear
Pineapple
Plums
Pomegranate
Prunes
Raisins
Raspberries
Strawberries
Tangerines
Tomatoes
Tomato paste
Watermelons
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7. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
VEGETABLES
Asparagus
Artichokes
Arugula
Basil
Bean sprouts
Beet greens
Beets
Bok choy
Broccoli
Brussel sprouts
Cabbage, red & Green
Cactus
Capers
Carrots
Cauliflower
Celery
Chard
Cilantro
Collard greens
Corn (organic only)
Cucumber
Eggplant
Endive
Garlic scapes
Ginger
Green beans
Heart of palm
Jicama
Kale
Lemon grass
Mustard greens
Mushrooms
Onions
Oregano
Parsley
Parsnips
Pico de gallo
Potatoes
Pumpkin
Radishes
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8. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
Rhubarb
Romaine lettuce
Rutabagas
Seaweeds
Shallots
Snow peas
Spinach
Sprouts
Squashes- all kinds
Sweet potatoes
Turnip greens
Turnips
Water chestnut
Watercress
Wheatgrass
Yams
Zucchini
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9. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
DAIRY ALTERNATIVES
Almond milk
Brazil Nut Milk
Cashew Milk
Coconut Milk
Flax Milk
Hemp Milk
Rice Milk
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10. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
MEAT ALTERNATIVES & PROTEIN POWDERS
Tempeh
Garden of Life Protein Powder
Hemp Protein Powder
Pea Protein Powder
Rice Protein Powder
Sunwarrior
Vega
Shakeology (Vegan)
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11. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
FATS
Almond butter (no added ingredients)
Almond oil
Almonds, raw
Avocado
Avocado oil
Brazil nuts, unsalted
Brazil nut oil
Cashew butter (no added ingredients)
Cashews, raw
Chia seeds
Coconut, unsweetened
Coconut butter (no added ingredients)
Coconut oil
Extra Virgin Olive Oil
Flax seeds
Flaxseed oil
Grape seed oil
Hazelnuts
Hemp oil
Hemp seeds
Macadamia nuts, unsalted
Olive oil
Peanut butter (no added ingredients)
Peanuts, unsalted
Pecans
Pecan butter (no added ingredients)
Pine nuts
Pumpkin seeds, unsalted
Sesame seeds
Sunflower seeds, unsalted
Sunflower butter (no added ingredients)
Tahini
Walnut butter (no added ingredients)
Walnuts, raw
Walnut oil
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12. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
FLOURS
Almond flour
Brown rice flour
Chickpea flour (garbanzo bean flour)
Coconut flour
Oat flour
Quinoa flour
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13. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
LEGUMES
Black beans
Black eyed peas
Edamame
Fava beans
Garbanzo beans
Green peas
Hummus
Lentils, all varieties
Lima beans
Kidney beans, all varieties
Navy beans
Pinto beans
Split peas
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14. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
BREAD & GRAINS
Amaranth
Brown Rice
Ezekiel bread, all varieties
Ezekiel wraps
Mary’s Gone Crackers
Millet
Old fashioned oats
Quinoa
Popcorn (organic, airpopped)
Steel Cut Oats
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15. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
SWEETENERS
Coconut Sugar
Honey, raw (local would be best)
Lo Han
Maple syrup
Medjool dates
Stevia, both powder & liquid
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16. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
SUPERFOODS
Barre Bars
Cacao & cacao nibs
Carob powder
Cayenne pepper
Chlorella
Cinnamon
Coconut water (no added flavors)
Distilled water
Dark Chocolate (85% and higher)
Himalayan sea salt
Garlic
Green Tea
Kombucha
Maca powder
Miso paste
Nutritional yeast
Spices
Spirulina
Tumeric
Wheatgrass powder blends
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17. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
CONDIMENTS/SAUCES
Apple cider vinegar (raw, with the mother)
Balsamic vinegar
Bragg amino acids
Chili paste (no sugar or salt added)
Coconut amino acids
Coconut vinegar
Horseradish
Mustard, yellow & dijon
Red wine vinegar
Rice vinegar
Vegetable broth (no sugar or salt added)
White Vinegar
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18. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
FOODS THAT AREN’T CLEAN
*Foods with an asterix are okay to have if prepared clean
Agave
Animal products
Baked beans*
BBQ sauce*
Breaded food*
Brownies*
Cane sugar
Canned soup
Canola oil
Cereal
Chocolate
Coffee creamer
Cookies*
Corn (non organic)
Corn syrup
Crackers
Deep fried food
Energy drinks
Extra
Fake sweeteners
Fast Food
Froyo (unless vegan & not made with soy
milk)
Granola bars*
Granola*
Green tea (flavored)
Gum
High fructose corn syrup
Honey (processed)
Jam/Jelly*
Juice*
Muffins*
Nectresse
Nutrasweet
Palm oil
Pasta
PB2
Popcorn (convenience kind)
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19. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
Protein bars*
Regular/diet pop
Rice cakes
Salad dressing*
Smoothies*
Soy milk
Specialty coffee
Splenda
Sugar
Sugar free products
Sweet N Low
Sweetened coconut
Sweetened dried fruit
Syrup
Taco Seasoning*
Teriyaki sauce
Tofu
Trail mix*
Truvia
Vitamin water type beverages
White & wheat bread
White rice
Wraps
Yogurt
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20. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
WHERE DO YOU GET YOUR PROTEIN?
Black beans
Broccoli
Garden of life original
Hemp protein powder
Lentils
Nutritional yeast
Oatmeal
Pea protein powder
Peanut butter
Pumpkin seeds
Quinoa
Rice protein powder
Shakeology
Sunwarrior
Tempeh
Vega protein
1 cup
1 stalk
1 serving
3 tbsp
1 cup
3 tbsp
1 cup
1 serving
1 oz
1 oz
1 cup
1 tbsp
1 serving
1 serving
1 oz
1 serving
19
15g
7g
17g
11g
18g
9g
11g
28g
7g
5g
8g
12g
15g
15g
5g
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21. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
HYDRATION COCKTAIL
Base
Filtered water
Sparkling water
Distilled water
Mix-ins
Berries
Cucumber slices
Ginger (grated)
Grapes (frozen)
Lemon wedges
Lime wedges
Kiwi slices
Orange slices
Pineapple
Watermelon cubes
Herbs
Cayenne pepper
Cinnamon
Basil
Lavender
Mint leaves
Rosemary
Extras
Apple Cider Vinegar, raw (ACV)
Ice
Himalayan salt
Stevia
Favorite recipes
Apple Pie
8oz distilled water, Lemon wedges, cinnamon, Himalayan salt, stevia & 2 tbsp ACV
Refreshed
8oz distilled water, lemon & lime wedges, cucumber slices & mint leaves
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22. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
RECIPES
Almond Banana Coconut Protein Balls (no bake)
Ingredients:
1 scoop chocolate protein
¼ cup shredded unsweetened coconut
3 tbsp coconut flour
Almonds
Mix all the ingredients except the almonds in a bowl. Using a tablespoon, measure
off a heaping tablespoon of the dough and roll into balls. Put on a cookie sheet and
press an almond into the center of each cookie. Let set in freezer, store in fridge.
Basic Salad Dressing
Ingredients:
2 cloves of garlic
1 small thumb size piece of ginger
Juice of 1 lemon
¼ cup olive oil
Mince the garlic & ginger as finely as possible. In a bowl combine all ingredients.
Serve on the side.
*Add 1 tbsp raw honey for sweetness
*Add cayenne pepper to make it spicy
*Add 1 avocado mashed for a creamy dressing
*Add nutritional yeast for a cheesy tasting dressing
Overnight Oats
Ingredients:
1 mason jar, or Tupperware with a lid
½ cup old fashioned oats
3 tbsp chia seeds
¾ -1 cup milk alternative
½ cup frozen blueberries or your favorite fruit for oatmeal
dash of cinnamon
Combine all ingredients into mason jar/Tupperware. Secure lid. Shake and store for
a minimum of 4 hours.
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23. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
Peanut Butter Cup Shakeology Shake
Ingredients:
1 cup milk alternative
½ cup of water
½ of a frozen, peeled banana
1-2 tbsp peanut butter
3-4 ice cubes
1 scoop Vegan Chocolate Shakeology
Add all ingredients to a blender. Blend & enjoy. For a thicker shake, use less water.
For a thinner shake, omit ice cubes.
Poppin’ Chickpeas
Ingredients:
1 can chickpeas drained (1.5 cups)
3 tbsp nutritional yeast
¼ tsbp Himalayan salt
dash of cayenne pepper
Mix ingredients in a bowl. Put on a lined baking sheet for 25 minutes at 375 degrees.
Tempeh Taco Meat
Ingredients:
2 tbsp coconut oil
1 package tempeh
1 tbsp chili powder
¼ tsp garlic powder
¼ tsp crushed red pepper flakes
¼ tsp paprika
1/8 tsp cayenne pepper
¼ tsp Himalayan salt
In a pan on medium heat, heat up the coconut oil. With clean hands, take the
tempeh loaf and crumble it into individual tiny small pieces. Let it cook for about 5
minutes, and then begin casually stirring from until well browned. Reduce to low
heat and add the spices to the tempeh, stir to evenly coat. Makes 2 servings
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24. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
MEAL SUGGESTIONS
Breakfast
Protein shake
8 oz unsweetened milk alternative
½ of a medium banana
Spirulina & Chlorella
Overnight Oats
Lunch
2 cups spinach
½ avocado
½ cup black beans
2 tbsp hummus
Basic salad dressing
Vegan Chili
Dinner
1 serving of Tempeh Taco Meat
¼ avocado
½ cup beans
1 cup spinach
Pico de gallo
1 Ezekiel wrap
Sautee ½ a block of Tempeh with:
1 tbsp coconut oil
1 cup chopped purple cabbage
½ cup diced pepper
1 cup broccoli chopped
top with 1 serving nutritional yeast
Snacks
Almond Banana Coconut Protein balls
Poppin’ Chickpeas
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25. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
RECOMMENDATIONS
Books
“The China Study” by T. Colin Campbell
“The Engine 2 Diet” by Rip Esselstyn
“In Defense of Food” by Michael Pollan
“Karma Chow” by Missy Costello
“The Kind Diet” by Alicia Silverstone
“The Omnivore’s Dilemma” by Michael Pollan
“Skinny Bitch” by Rory Freedman & Kim Barnouin
Documentaries
Genetic Roulette
Hungry for Change
Farmageddon
Fat, Sick & Nearly Dead
Food, Inc.
Forks Over Knives
Supersize Me
Vegucated
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26. Clean Eating Vegan Guide | Tubbytotoned.com | Kelly Hanner
ABOUT KELLY
Kelly Hanner is the CEO of Tubby to Toned where she works as a health, fitness &
finances coach who helps people overcome their food demons and live healthier lives.
With a degree in dietetic technology and a passion for helping people, she has helped to
inspire healthy lifestyle changes within her community that has radiated out into the
world. In remission from an eating disorder, she has adopted a vegan clean eating way
of life to counteract the damage done to her temple and soul. She enjoys helping to
change the world, blogging, relaxing with her boyfriend Kevin, traveling, cooking,
environmentalism, being an adrenaline junkie, walking her Border Collie Zoey and last
but most importantly not least, she enjoys her new found faith in God.
A special thank you to my friend, coworker, fellow woman of God and medicine
woman, Brooke who helped to edit this e-book and who is always there for me
whenever I have any daunting questions about plant based health remedies.
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