Ultimate Clean Eating Grocery List

This list is a master copy of all the CLEAN food you can buy at the grocery store. This is a fantastic list! I found it on a website. If you wonder "what you should eat" , pick and chose it from this list and you will be doing GREAT!

3 Rules to follow at the grocery store:

 Never shop on an empty stomach

       Make a list and stick to it

            Shop the perimeter as much as possible

Whole Grains:

·         100% Whole wheat flour (we use a lot of whole wheat pastry flour – big difference!)

·         100% Whole-wheat or whole-grain bread

·         100% Whole-wheat pasta

·         100% Whole-wheat pitas or tortillas (the sprouted variety is also wonderful)

·         Amaranth

·         Barley

·         Brown rice

·         Buckwheat – hot cereal or flour

·         Bulgur

·         Quinoa (technically a seed, but treated as a grain)

·         Rye

·         Spelt

·         Steel cut oatmeal

·         Whole-grain breakfast cereal like millet or Whole Grain Buckwheat Cereal

·         Wild rice

Canned/Jarred items:


·         Canned beans with no added sugar and little to no added sodium

·         Canned pumpkin (not pumpkin pie filling)

·         Light coconut milk

·         Marinara, no sugar added, low sodium

·         Olives

·         Sun-dried tomatoes

·         Tomato sauce
/paste, no sugar added and little to no added sodium

·         Tuna packed in water

·         Unsweetened fruit

·         Vegetable or chicken stock/broth
, no sugar or dextrose added, and little to no added sodium (we love the Imagine brand)

Note that acidic products like tomatoes or pineapple are better purchased in glass jars whenever possible.

Dried fruits and nuts:

·         Almonds
, pistachios
 and walnuts, to name just a few

·         Dried cranberries, fruit juice sweetened

·         Raisins
 and other dried fruits such as apricots
 with no added sugar

Condiments and spices:

·         
Balsamic vinegar

·         Herbs and spices of all varieties (not the spice mixes like taco seasoning, just the pure herbs.)

·         Mustard with no added sugar

·         Naturally sweetened ketchup (we love OrganicVille Ketchup)

·         Non-fat Greek yogurt in place of sour cream or mayo

·         Safflower oil
, grape seed oil, walnut oil and extra virgin olive oil

·         Unsweetened cocoa powder

Vegetables (fresh or frozen):

·         Artichokes

·         Asparagus

·         Avocados (technically a fruit)

·         Beets

·         Bell peppers

·         Broccoli

·         Brussels sprouts

·         Cabbage (all kinds)

·         Carrots

·         Cauliflower

·         Celery

·         Cucumbers

·         Garlic

·         Green beans

·         Greens such as spinach, chard, collard or kale

·         Leeks

·         Mushrooms

·         Onions

·         Parsnips

·         Radishes

·         Rutabagas

·         Shallots

·         Squash of all kinds (we love butternut, spaghetti squash and sugar pie pumpkins)

·         Sweet potatoes

·         Tomatoes

·         Turnips

Fruits (fresh or frozen with no added sugar):

·         Apples

·         Apricots

·         Bananas

·         Blackberries

·         Blueberries

·         Cantaloupe

·         Cherries

·         Grapefruits

·         Grapes

·         Kiwi

·         Lemons

·         Mangoes

·         Nectarines

·         Oranges

·         Peaches

·         Pineapple

·         Plums

·         Plutos

·         Pomegranates

·         Raspberries

·         Star fruit

·         Strawberries

·         Watermelon

Lean Meats (buy organic when you can)

·         Fish of all kinds

·         Chicken breasts, boneless and skinless

·         Whole chicken (more cost effective)

·         Turkey

·         Bison or venison (in place of beef)

·         Eggs

Beans & Legumes (dry or canned)

·         Adzuki beans

·         Black beans

·         Chickpeas (garbanzo beans)

·         Kidney beans

·         Lentils (all types)

·         Navy beans

·         Pinto beans

·         Split peas

·         White beans