Are you a clean eating beginner? Just learning how to do that thing they call clean eating? Well, this post includes a handy clean eating grocery list – so you’ll know exactly what you’ll need on a clean eating diet.
No more questioning if you’re doing it right. You can always look back to this list for reference.
I created this list so you can eat clean the right way. Hope you find this guide helps with your clean eating diet plan. If you have questions about anything or see something is missing, reach out to me anytime.
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FEEL FREE TO SHARE THIS CLEAN EATING FOOD LIST PDF ON YOUR BLOG/SITE, just please add a link back tohealthyhappysmart.com when you do so. Thank you!
What is clean eating?
What is clean eating?The clean eating basics include no junk food, no processed food, no high sugar foods, or high salt foods, no foods with thousands of ingredients and many you can never pronounce out loud!!
It’s essentially eating REAL food. Fresh fruits, fresh vegetables, lean proteins, whole grains, beans, legumes, nuts and seeds.
Clean eating recipes are all over the web. Try pinterest or do a google search.
Following a Clean Eating Diet can be easy.You just have to learn what is and isn’t “clean” and follow those guidelines until it becomes a daily habit for you.
You’ll notice a change in your health and wellness and won’t ever look back.
Where do you begin?
If you’re like many people out there who don’t even know where to begin – I’ve created this healthy clean eating grocerylist for you. Use it to make any healthy recipes you like to make, but without all the added junky ingredients.
NOTE: Above all, you do NOT have to buy everything on this list. This list is just a general idea of what you can stock your home with. However, don’t forget to get rid of the junk, and only put healthy foods like this in your fridge/pantry/cupboards.
What I usually do is decide what I plan on eating for the week and use this list to choose what I need to buy. Keep in mind, it’s more of a guide to follow and pick & choose from.
This clean eating shopping list for beginners is basically a healthy foods list. Therefore, all these foods can be great for healthy weight loss and changing your health if you use them to make a healthy lifestyle change.
You don’t have to buy everything on this list at once, of course, but it’s an extensive list to show you what you can put on your clean eating food list for when you go shopping.
However, it’s great to refer to when looking for clean eating recipes to make sure you’re not eating bad foods.
Are you clean eating for weight loss?
Firstly, I’d say this is a good plan. They say the weight loss is 70% diet and 30% exercise, therefore, having a list of healthy foods is the first step to getting your diet on track.
Secondly, you could use curated Clean Eating Meal Plans filled with foods that help you lose weight.
For instance, we’ve got a low-calorie meal plan that is full of clean eating foods (see below).
The daily diet meal plan adds up to about a 1200 calories going up to about 1900 calories each day. Moreover, each day is different. And, it’s full of healthy clean eating recipes.
Click the button below to learn more about it.
Below is an extensive food list guide for you to use when writing up your clean eatinggrocery list.
Moreover, you could also 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. However, it will easily guide you on how to eat clean.
You don’t have to buy everything on the list, instead, just buy what you need for the week and use this list as a guide of what you should eat and shouldn’t eat.
Healthy Clean Eating fats:
Clean eating healthy fats list
Eat these for the best health. Nuts, seeds, olives, and avocados are all my favorite healthy fats and oils. For example, see below for an extensive healthy fats list.
- Avocados
- Avocado Oil – [Get it on Amazon]
- Coconut Oil– [Get it on Amazon]
- Nuts and Seeds(see below for extensive list)
- Nut Butters (see below for extensive list)
- Olives (kalamata[Get them on Amazon], green, black)
- 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. For instance, only purchase those where nuts or seeds that are the only ingredient on the label. For example, some are seasoned with lots of salt or sugar + extra junky ingredients. Skip those.
Don’t be afraid of healthy fats. They are essential to living a healthy life. [Search Amazon for nuts and seeds you’d like to try now.]
EXAMPLES:
- Hazelnuts
- Macadamia Nuts
- Pine Nuts
- almonds
- walnuts
- pecans
- pistachios
- cashews
- pumpkin seeds
- flaxseeds
- sesame seeds
- chia seeds
- sunflower seeds
Natural nut/seed butters
Oh yes, one of my other favorite fats is nut butter. I actually consider myself an addict… it’s a great healthy fat and clean eating diet food.
Above all, 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.
Similarly, don’t buy nut/seed butter with added sugar.
- peanut butter
- almond butter
- cashew butter[Get it on Amazon]
- sunflower seed butter[Get it on Amazon]
- tahini
Bread, Tortillas, Pasta and Flours:
Yes, there is such a thing as clean eating bread, clean eating tortillas, clean eating pasta and clean eating flour. Check out some brands/types below. Lots of these are available at most supermarkets. Similarly, you can find some online, too.
Bread –
- Ezekiel bread [Get it on Amazon]
- Dave’s Killer Bread[Get it on Amazon]
- Alvarado Street brand breads
- Trader Joe’s Brand 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). Or Ezekiel has this Sprouted Grain Pasta [Get it on Amazon].
Flours
Always opt for unbleached flour.
- Whole wheat flour
- coconut flour[Get it on Amazon]
- almond flour
- chickpea flour[Get it on Amazon]
- gluten free flour
Clean Eating Whole Grains:
- Brown Rice
- Wild Rice– [Get it on Amazon]
- Red Rice– [Get it on Amazon]
- Basmati Rice– [Get it on Amazon]
- Jasmine Rice– [Get it on Amazon]
- Quinoa
- Barley
- Oats (plain with no additives and steel cut or regular oats are good)
- Millet– [Get it on Amazon]
- Farro– [Get it on Amazon]
- whole wheat couscous– [Get it on Amazon]
- Tempeh is also a good grain/protein choice for vegetarians & vegans.
Beans and Legumes:
I suggest buying dry beans and cooking them up yourself in your crockpot with only a dash or 2 of sea salt.
This is cheaper plus you avoid high sodium canned foods.
I cook up a big crock pot of them, then store in freezer in 1.5 cup serving sized tupperware and defrost when I need them.
Beans are great protein source for clean eating vegetarians. [Search Amazon for the beans of your choice now.]
EXAMPLES:
- black beans
- white beans
- red beans
- kidney beans
- pinto beans
- adzuki beans
- lima beans
- black eyed peas
- garbanzo beans or chickpeas
- soy beansor 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.
Firstly, make produce your #1 priority in your diet and the bulk of your diet.
Secondly, remember to opt for organic if you can afford it.
Thirdly, see the dirty dozen below for fruits and vegetables that you should definitely buy organic.
Fourthly, produce is okay fresh or frozen and can be cooked or raw.
Lastly, 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. More about greens.
- 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– [Get themon Amazon]
- Dried fruit (opt for unsulphured): Dried Cranberries, Raisins, Prunes, Dried Figs [Get themon Amazon], Dried Apricots, Dried Apple rings [Get themon Amazon], Banana chips [Get themon Amazon]
- Grapes
- Grapefruit
- Kiwi Fruit
- Lemon
- Lime
- Mango
- Orange
- Papaya
- Pear
- Pineapple
- Strawberries
- Tomatoes
- Watermelon
- Cantaloupe
- Honeydew Melon
Dirty Dozen
(This is a list of 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 (imported), Celery and Lettuce.
Proteins/Meats:
Always go for organic if you can afford it. In addition, lean cuts of meat with less fat are better for your health (92% or higher).
Poultry
Chicken, Turkey or Duck. 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. If you choose to just eat egg whites, avoid whites you buy in a carton and just learn to separate the yolk from the whites on your own for cleaner eating. 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, canadian bacon, ham, etc.) and is not clean. Choose only high quality cuts of pork from your butcher.
Venison
A great alternative to beef. Venison is very lean and healthy.
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[Get it on Amazon], coriander, fennel, powdered ginger, cinnamon, etc. Sea Salt or Pink Himalayan Salt[Get it on Amazon] and 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. Or try this ketchup made with agave. Dijon mustard is usually clean and has no sugar.
Honey
A great sweetener.
Maple Syrup
You should always get “pure” maple syrup [Get it on Amazon], 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[Get it on Amazon]
Organic is best. Delicious sweetener choice.
Raw Agave Nectar[Get it on Amazon]
Molasses
Buy the unsulfured molasses [Get it on Amazon].
Lemon Juice/Lime Juice
You should 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.
Tamari[Get it on Amazon]
Clean alternative to soy sauce.
Braggs Liquid Aminos[Get it on Amazon]
Adds good flavor to many dishes, another alternative to soy sauce.
Dairy products:
Dairy can be high in sugars – regardless of it being added or not. Milk from a cow is naturally high in carbs and sugars.
That’s where unsweetened milk alternatives come in handy as a better clean eating choice.
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. You should then count your milk as a fat and carbohydrate serving instead of protein serving.
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 [Get it on Amazon]. Be sure to read labels here. The Thai Kitchen[Get it on Amazon] brand is clean. Light coconut milk is okay to have.
[photo via Polycart]
Foods that should NOT be on your Clean Eating Grocery List:
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”. However, 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.
Moreover, you won’t even miss them anymore after that!
Just hang in there, clean eating will be worth it. In addition, you’ll never look back from following a clean eating diet once you get started. Plus, the rewards are endless.
Do not add any of the following to your clean eatinggrocery list, ever!
No processed foods and any commercially prepared convenience foods.
For example, this rule 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 (co*ke, Pepsi, Mountain Dew, Dr. Pepper, Sprite, 7 Up, Diet soda, root beer, etc.)
- corn oil
- margarine
- Crisco
- sugar
- high fructose corn syrup
- artificial sweeteners
In Conclusion
As mentioned before, 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. This will help you 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 eatinggrocerylist helps you get on track to eating clean!
This clean eatinggrocery list isgreat 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 eatingmeal plans already made up for them with a clean eating grocerylist and everything already made up.
Is that something you’d find helpful?
If so, you might be interested in our Healthy Meal Plans based off the clean eating diet. They’re all about sharing with you clean eating recipes for weight loss in meal plan form.
Healthy breakfast ideas, healthy lunch ideas, healthy snack ideas and healthy dinner ideas.
There are even healthy dessert ideas thrown in there every once in a while.
These are low calorie meal plans… usually around a 1200 calorie diet meal plan daily – but they go up to about 1900 calorie, it alternates daily and every day is different and delicious!
NOTE: There are affiliate links in this post. I will get a tiny reward (at no cost to you) for any purchases you make after clicking on one of those links. Thank you.
