Grocery List

The Ultimate Clean Eating Grocery List

Clean Eating
The Basics of Veganism: Building a Healthy Vegan Grocery List | Vegan Resources | ilovevegan.com

Looking and feeling healthy come from a combination of regular exercise and smart eating habits. Healthy clean eating starts with stocking your kitchen and pantry with the right foods. I decided to piece together my absolute staples when I head to the grocery store. The foods below aren’t the ONLY clean foods in the world, but are simply my favorite clean foods that I personally enjoy and would recommend.

My body responds well to clean eating and makes me feel energetic while keeping me full! I’ve noticed when I have my cheat meals, most of the time my body does not respond well afterwards. I try to fill my plate with mostly veggies, followed by lean proteins, and then occasionally some carbs (like brown rice or quinoa) if I feel like having them. This is a balanced and very healthy meal that will surely cleanse your system. You can use my list below to come up with meals that work for you!

TIP: The fewer ingredients an item has, the “wholer” it is, as in less processed. Try to purchase items with five or six ingredients at the most.

Veggies & Fruits

  • Apples
  • Bananas
  • Strawberries, raspberries, blueberries
  • Carrots
  • Dark Leafy Greens (Kale, spinach)
  • Sweet Potatoes
  • Bell Peppers
  • Garlic
  • Onions
  • Lemons
  • Avocado

For fruits and veggies, pretty much anything in season is safe! Try to stay away from fruits that are high in sugar, such as mangoes, cherries, and grapes.

Lean Proteins

  • Lean Ground Turkey
  • Chicken Breasts
  • Salmon, Tilapia, or other fish
  • Eggs
  • Non- or Low-Fat Plain Greek Yogurt (great substitute for mayo)
  • Low-Fat Cheese
  • Shrimp
  • Tuna
Lean options are a good source of the protein that builds lean muscles, which burn more calories.

Grains (The Good Carbs)

  • Brown Rice
  • 100% Whole Wheat Pasta
  • 100% Whole Wheat Bread
  • 100% Whole Wheat Tortillas
  • Quinoa
  • Oatmeal
Avoid any white grain because white flour is stripped of nutrients, making it an empty source of calories.

Canned/Jarred Foods

  • Low Sodium Chicken Broth
  • Tomato Paste
  • Tomato Sauce
These foods often make meal prep easier. Always read labels to make sure you’re purchasing items with no or little added sugar, salt, or preservatives.

Oils & Condiments

  • Extra Virgin Olive Oil
  • Coconut Oil
  • Balsamic Vinegar
  • Low Sodium Soy Sauce
  • Mustard, no sugar added
  • Ketchup, naturally sweetened
  • All Natural Peanut Butter
  • Apple Cider Vinegar

Herbs & Spices

  • Basil
  • Oregano
  • Thyme
  • Parsley
  • Cumin
  • Chili Powder
  • Onion Powder
  • Garlic Powder

Herbs and spices are essential to clean eating because they are ultimately what gives your food flavor!

Beans & Legumes

  • Red Kidney Beans
  • Edamame (great snack)
These are a healthy and budget-friendly protein source.

Sweeteners

  • Honey
  • 100% Pure Maple Sugar
  • Brown Sugar
  • Stevia

Processed sugar is a fast way to add pounds and wreak havoc on your health. Go natural instead!

Snacks

  •  Raw Almonds
  •  Hummus
  •  Popcorn (no butter)
As 2015 approaches, make positive changes! I hope this list helps you start! Remember, try to bake, steam, or grill every chance you get. Drink at least 64 ounces of water a day, along with these foods, and you’ll be feeling great!