Trying to eat healthier but not quite sure where to start? This clean eating grocery list will give you all the basics you need for getting started with clean eating. From fruits and vegetables to whole grains and lean proteins, this list has it all.
Having a grocery list and simple clean eating meal plan can make it so much easier to eat healthy all week.
Read on to get a copy of your free clean eating grocery list.
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What is clean eating?
There is no one answer to this question as clean eating means different things to different people. For some, it simply means eating more whole, unprocessed foods and limiting processed foods and refined sugars. For others, it goes deeper than that and involves following a specific diet plan that focuses on consuming only certain types of foods.
Whatever your definition of clean eating may be, one thing is for sure – it can be helpful to have a clean eating food list on hand to make shopping and meal planning easier. This list includes some of the most common clean eating staples, including fruits, vegetables, lean protein, healthy fats, and whole grains.
While this list is by no means exhaustive, it’s a good starting point for anyone who is looking to make the switch to clean eating. It can also be super helpful for healthy eating on budget.
So whether you’re just getting started or you’re a clean eating pro, be sure to keep this list handy the next time you hit the grocery store.
The benefits of clean eating
There are many benefits to clean eating, including improved health, weight loss, and increased energy levels. When you eat clean, you are choosing to consume healthy, whole foods that have not been processed or modified in any way. This means that you are getting the most nutrients possible from your food.
Clean eating can be a bit of a challenge at first, but it gets easier with time. The most important thing is to make sure that you are getting all the nutrients your body needs. A good place to start is by ensuring that you are including plenty of fruits and vegetables in your diet. Other great options include lean protein sources, healthy fats, and whole grains.
If you are struggling to stick to a clean eating plan, there are plenty of resources available to help you out. There are cookbooks, websites, and even apps that can give you ideas for healthy meals.
Check out our family clean eating meal plan for an easy-to-follow basic plan for beginners.
There are also plenty of community groups where you can find tips and healthy recipes with other people who are interested in clean eating.
What to put on your clean eating food list?
When you’re grocery shopping for a clean eating diet, it’s important to choose foods that are minimally processed and free of unhealthy additives.
Here is a list of some of the best food choices for a clean eating diet:
- Fruits and vegetables: Fruits and vegetables should make up the bulk of your diet when you’re eating clean. Choose fresh or frozen produce over canned or processed options whenever possible.
- Whole grains: Whole grains are a healthy source of complex carbohydrates and fiber. Look for items like whole wheat bread, brown rice, quinoa, and oats.
- Lean protein: Lean protein sources like chicken, fish, tofu, and beans are an important part of a clean eating diet. Choose fresh or minimally processed options whenever possible.
- Healthy fats: Healthy fats like olive oil, avocados, and nuts are an important part of a clean eating diet. Use them in moderation to add flavor and texture to your meals.
Meats
If you’re looking to clean up your diet, you’ll want to make sure that the meat you’re eating is as healthy as possible.
Best clean eating meats to add to your grocery list:
- Chicken: Chicken is a great source of lean protein and can be cooked in a variety of healthy ways.
- Turkey: Like chicken, turkey is also a lean source of protein. It’s a great option for sandwiches and salads.
- Salmon: Salmon is packed with healthy omega-3 fatty acids and is a great option for dinner.
- Beef: Lean cuts of beef are a good source of protein and can be cooked in a variety of ways. Just be sure to avoid processed meats like bacon and sausage.
- Lamb: Lamb is another good source of protein, and it can be used in place of beef in many recipes.
- Game meats: If you’re looking for something different, game meats like venison or bison are healthy options that are low in fat and high in protein.
Check out our favorite clean eating dinner recipes for family here
Dairy
If you’re interested in clean eating, you know that dairy is an important part of a balanced diet. But what kind of dairy should you buy? Here’s a quick guide to help you make the best choices for your grocery list for clean eating.
Whole milk is the best choice for clean eating, as it contains all the nutrients that are naturally present in milk.
When it comes to cheese, look for varieties that are made without artificial preservatives or flavorings. For yogurt, choose plain yogurt over flavored varieties, and make sure to check the label for added sugar.
And finally, when it comes to butter, choose a grass-fed variety if possible. Grass-fed butter is higher in healthy omega-3 fatty acids than regular butter.
Produce
Fruits and vegetables are the foundation of a clean diet. To make sure you’re getting the most bang for your buck, choose seasonal produce that is locally grown. Not only will it be fresher, but it will also be more affordable. When it comes to fruits and veggies, variety is key. Incorporate as many different colors and types into your diet as possible to ensure you’re getting a wide range of nutrients.
This clean eating produce list includes:
- leafy greens like spinach and kale
- cruciferous vegetables like broccoli and Brussels sprouts
- root vegetables like carrots and sweet potatoes
- tomatoes
- avocados
- berries
- apples
- oranges
- pears
Of course, this is just a starting point. Feel free to mix and match according to your taste preferences and what’s available in your area. The most important thing is to eat.
Canned Foods
Not all canned foods are created equal. To help you make the best choices for your clean eating diet, we’ve put together a list of our top picks for the healthiest canned foods out there.
1. Canned salmon: Salmon is a great source of protein and omega-3 fatty acids, both of which are important for a healthy diet. Look for canned salmon that is wild-caught and free of additives for the healthiest option.
2. Canned tomatoes: Tomatoes are a good source of lycopene, an antioxidant that has been linked to various health benefits. Choose canned tomatoes that are low in sodium and free of added sugar.
3. Canned beans: Beans are a great plant-based source of protein and fiber. Look for varieties that are low in sodium and free of added preservatives.
4. Canned pumpkin: Pumpkin is packed with nutrients like vitamins A and C, potassium, and fiber. Choose canned pumpkin that is free of added sugar for the healthiest option.
5. Canned tuna: Tuna is a great source of protein and omega-3 fatty acids. Look for canned tuna that is wild-caught and free of additives for the healthiest option.
Frozen Foods
Frozen foods offer the convenience of being able to cook and eat quickly, while still being relatively healthy. Here is a list of some great clean eating frozen foods:
Frozen fruits and vegetables: These are a great way to get your daily dose of vitamins and minerals. Look for ones that are organic and free of preservatives.
Lean protein: Choose frozen chicken, fish, or tofu that is free of additives and hormones.
Whole grain options: There are many health benefits to eating whole grains. Look for frozen options that are high in fiber and free of refined flour.
Healthy snacks: Frozen yogurt and fruit bars can be great clean eating snacks. Just be sure to check the labels for added sugars or artificial ingredients. Need ideas? This clean eating snacks list has tons of simple ideas.
Try this easy freezer snack – Healthy Fudge
Clean Eating Pantry Foods
Whole grains like quinoa, brown rice, and oats are a great foundation for any meal. Have a variety of beans and legumes on hand for quick and healthy protein. Stock up on fresh fruits and vegetables, and choose lean meats like chicken or fish.
Nuts and seeds are a great source of healthy fats and make a great snack. And don’t forget the herbs and spices! They’ll add flavor to your meals without adding any extra calories.
With these clean eating staples in your pantry, you’ll be able to whip up healthy meals in no time.
Grains
If you’re looking to clean up your diet, you’ll need to start with the basics: whole grains. These nutritious ingredients form the foundation of any healthy diet, and they’re easy to find and cook with. Here’s a list of our favorite clean eating grains, along with some tips on how to use them.
Quinoa: This versatile grain can be used in soups, salads, and even as a breakfast porridge. It’s high in protein and fiber, making it a filling and satisfying option.
Brown Rice: A staple in many cuisines, brown rice is a great way to add bulk and texture to meals. Try it in stir-fries, pilafs, or as a base for roasted vegetables.
Farro: This hearty grain is perfect for winter dishes like soup and stew. It has a nutty flavor that pairs well with other earthy ingredients.
Barley: Barley is a great choice for hearty soups and stews. It’s also lovely roasted with vegetables or added to salads for extra texture.
Buckwheat: Buckwheat is perfect for breakfast porridge or as a base for savory pancakes. It has a mild
Healthy Drinks
What you drink is just as important as what you eat. Here are some clean eating drinks to keep on your grocery list:
- Water: This should be your go-to beverage. Drink it plain or infuse it with fruit or herbs for a refreshing twist.
- Tea: Herbal, green, and black teas are all great options. Just be sure to avoid sugary additions. These healthy iced tea recipes are great options.
- Smoothies: These are a great way to get your daily dose of fruits and vegetables. Just be sure to use unsweetened nut milks or water and avoid added sugars.
- Juice: Stick to 100% fruit juice or make your own vegetable juice at home. Avoid store-bought juices that are loaded with sugar.
Related: Healthy Pregnancy Drinks
Having a clean eating food list is essential to staying on track when trying to eat healthy. By having a list of all the healthy and nutritious foods you should be eating, you can make sure that you are getting all the nutrients your body needs.
A clean eating grocery list can also help you save money by avoiding impulse buys of unhealthy junk food. So next time you go grocery shopping, be sure to bring along your clean eating food list!
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