Healthy Clean Eating Shopping List

Clean eating

An extensive clean eating food list for you to use when writing up your clean eating grocery list, or use it to go through your pantry, your fridge, your cupboards and make sure what you have in your house is healthy and “clean eating” foods.

Healthy fats:

  • Avocados
  • Coconut Oil
  • Nuts and Seeds (see below for extensive list)
  • Nut Butters (see below for extensive list)
  • Olives
  • Olive Oil
  • Sesame Oil

(Nuts and Seeds – Nuts and seeds are included as a healthy fat. Eat high omega 3 and omega 6 nuts/seeds. Always read labels – nuts or seeds that are the only ingredient on the label is best. Don’t be afraid of healthy fats. They are essential to living a healthy life.)

  • Hazelnuts
  • Macadamia Nuts
  • Pine Nuts
  • almonds
  • walnuts
  • pecans
  • pistachios
  • cashews
  • pumpkin seeds
  • flaxseeds
  • sesame seeds
  • chia seeds
  • sunflower seeds

(Natural nut/seed butters – Another great healthy fat and clean eating diet food. Just always read the labels. Ingredients including just the nuts is best. But most also include salt. This is fine, but the least amount of added salt/sodium is best. Don’t buy nut/seed butters with added sugar.)

  • peanut butter
  • almond butter
  • cashew butter

Bread, Tortillas, Pasta and Flours: 

  • Whole grain breads
  • Tortillas– Ezekiel tortillas, sprouted wheat tortillas and of course corn tortillas (made with corn, water and lime).
  • Pasta– Whole wheat or whole grain pasta (brown rice or quinoa pasta are good).
  • Flours– always opt for unbleached flour.
    • Whole wheat flour
    • coconut flour
    • almond flour
    • chickpea flour
    • gluten free flour

Clean Eating Whole Grains: 

  • Brown Rice
  • Wild Rice
  • Basmati Rice
  • Jasmine Rice
  • Quinoa
  • Oats (plain with no additives and steel cut or regular oats are good)

Beans and Legumes: 

Avoid high sodium canned foods protein source for vegetarians.

  • black beans
  • white beans
  • red beans
  • kidney beans
  • pinto beans
  • adzuki beans
  • lima beans
  • black eyed peas
  • garbanzo beans or chickpeas
  • soy beans or edamame
  • lentils (brown, green, red, yellow)
  • split peas

Produce: 

The #1 food category on your healthy clean eating grocery list. Fruits and vegetables are vital to a healthy diet. Make produce your #1 priority in your diet and the bulk of your diet. Remember to opt for organic if you can. Produce is okay fresh or frozen and can be cooked or raw. Eat a variety in all different colors for the best nutrition.

Vegetables:

  • Artichoke
  • Asparagus
  • Broccoli
  • Carrots
  • Cauliflower
  • Corn
  • Cucumber
  • Eggplant
  • Garlic
  • Greens: spinach, kale, arugula, red leaf lettuce, green leaf lettuce, cabbage, romaine, watercress, swiss chard, mustard greens, collard greens, endive, etc.
  • Green Beans
  • Onion
  • Peas
  • Squash: zucchini, summer squash, acorn squash, delicata squash, butternut squash, spaghetti squash, etc.
  • Sweet Potato

Fruits:

  • Apple
  • Avocado
  • Banana
  • Blackberries
  • Blueberries
  • Dates
  • Dried fruit (opt for unsulphured): Dried Cranberries, Raisins, Prunes, Dried Figs, Dried Apricots, Dried Apple rings, Banana chips.
  • Grapes
  • Grapefruit
  • Kiwi Fruit
  • Lemon
  • Lime
  • Mango
  • Orange
  • Papaya
  • Pear
  • Pineapple
  • Strawberries
  • Tomatoes

Dirty Dozen (This is the produce that has the highest pesticide residues. Always add the organic version of these veggies and fruits to your healthy grocery list.): Apples, Peaches, Sweet Bell Pepper, Strawberries, Spinach, Pears, Potatoes, Nectarines, Cherries, Grapes, Celery and Lettuce.

Proteins/Meats: 

Always go for organic if you can. Lean cuts of meat with less fat is good for health (92% or higher).

  • Poultry– Chicken or Turkey. When buying poultry, boneless skinless breast is best – but you can get the best bargain by purchasing the whole chicken or turkey (frozen). You can then cook it and eat all the parts.
  • Eggs –Such a great staple to clean eating diet. Go for free-range. Don’t always leave the yolk out as the yolk contains the bulk of the nutrition in an egg.
  • Fish– Most fish is clean, but watch out for mercury in fish. Wild caught is best.
  • Beef– Choose grass-fed and humanely raised beef. Going directly to a butcher can help you get the best cuts.
  • Pork– Be wise when choosing pork meat. Processed pork should be avoided (hot dogs, bacon, ham, etc.) and is not clean. Choose only high quality cuts of pork from your butcher.

Condiments, Spices and Seasonings: 

  • Spices– With garlic or onion powder, get it plain without added salt. Dried herbs in bottles or bulk are best. Seasoning packets and herb blends should be avoided. They can be high in sodium and/or might contain added sugar and are not usually clean. Any bottled spices and seasonings are great to add to your healthy grocery list.
    • Turmeric, cumin, chili powder, basil, oregano, parsley, chives, dill weed, sage, mustard seed, coriander, fennel, powdered ginger, cinnamon, etc. Sea Salt or Pink Himalayan Saltand Fresh Ground Black Pepper or Crushed Red Pepper Flakes are great.
  • Mustard and Ketchup– both have added sugar usually, so always read labels looking for one that doesn’t include sugar. Ketchup will be harder to find without sugar, so you might want to “google” a clean eating ketchup recipe. Dijon mustard is usually clean and has no sugar.
  • Honey– A great sweetener.
  • Maple Syrup– must be “pure” maple syrup, not the kind you get in the sugary breakfast cereal aisle in the grocery store. That stuff is usually made with high fructose corn syrup (and just artificially maple syrup flavored), so avoid this stuff and always read labels.
  • Coconut Palm Sugar – organic is best. Delicious sweetener choice.
  • Raw Agave Nectar
  • Molasses– Buy the unsulfured molasses.
  • Lemon Juice/Lime Juice– always read labels on the bottled stuff. You’ll usually find added preservatives. It’s best to squeeze your own from fresh limes and lemons, of course.
  • Vinegars– Balsamic, Red Wine, White Wine, Rice Wine, Apple Cider. These are all great for making your own salad dressings, sauces or using in recipes.
  • Tea and Coffee– Both are clean. Green or herbal tea is great.

Dairy products: 

  • Milk– Raw milk is best. Raw milk might be hard to find and expensive. If you can’t find it opt for organic, full-fat milk. If you choose low fat milk, just know that the lower in fat you go, typically the more processed the milk is.
  • Cheese– Eat cheese in moderation. It has a high fat content. Also, be sure it’s real cheese with the least amount of additives. Pre-shredded cheeses contain anti-caking agents, so avoid it. Always buy blocks of cheese and shred it yourself. Real grated Parmesan cheese is acceptable in moderation. But NOT Kraft brand Parmesan cheese. Only buy the refrigerated kind.
  • Yogurt– Make sure it’s plain whether you choose Greek or Regular yogurt. Then add your own fresh fruit if you wanted to. If you want it sweet use maple syrup or honey. Avoid fat free or reduced fat.
  • Cottage cheese– Avoid fat free. Full fat is best, but you can also use low fat. Like milk, the lower the fat, the more processed it is.
  • Unsweetened soy milk– Only get organic to avoid GMO’s.
  • Unsweetened almond milk– Always read labels. Simple is best and making your own is even better – and pretty easy, too!
  • Unsweetened rice milk– Make sure it’s made from brown rice. Homemade is best.
  • Unsweetened coconut milk – Get only the stuff in the cans. Be sure to read labels here. Light coconut milk is okay to have.

 

Foods that are Not Clean: 

I couldn’t create a complete healthy clean eating grocery list without pointing out what you shouldn’t have, right? It might be hard to say goodbye to some of your favorite foods that aren’t “Clean”. But don’t worry, it will get easier as the weeks go by and you notice how good you feel and you notice changes in your body. You won’t even miss them anymore after that! Just hang in there, clean eating will be worth it. You’ll never look back from following a clean eating diet once you get started. The rewards are endless.

Do not add any of the following to your clean eating grocery list, ever! No processed foods and any commercially prepared convenience foods. Includes: Boxed/Bagged Convenience Meals (frozen or not), Candy, Pre-Made Canned Products such as Soups or Pasta, Energy Drinks, Fast Food, Fruits & Vegetables in preserved states (example: fruit in sugary syrup), Fruit Juices that include added sugar and other artificial ingredients (fresh squeezed juice straight out of the juicer with nothing added is totally awesome and allowed), Soda/Soft Drinks (Coke, Pepsi, Sprite etc.), margarine, sugar, high fructose corn syrup, artificial sweeteners.

Like I said in the beginning of this post, following a clean eating diet can be easy with a little bit of planning and preparation. Try to remove any of the un-clean foods from your home to avoid eating them. Then fill your house with only clean foods for best results on the path of healthy and clean eating for life! Hope this clean eating grocery list helps you get on track to eating clean!

This clean eating grocery list is great for go-getters who make a healthy food shopping list and stick with it. Some may need a little more help – like with healthy clean eating meal plans already made up for them with a clean eating grocery list and everything already made up. Is that something you’d find helpful?

 

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