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Best Clean Eating Grocery List For Beginners (Download PDF)

Clean Eating Grocery List For Beginners

Clean Eating Grocery List For Beginners

Having a well-planned clean eating grocery list gets you in and out of the store quickly and helps you stick to your clean eating meal plan.

Two of the biggest hurdles to healthy cooking are lack of time and not having healthy ingredients on hand.

Along with our clean eating resource below, our highly popular printable shopping list on Pinterest will help you as you work on your journey to adopting a healthy eating lifestyle.

Benefits

  • Weight loss: lose weight by increasing plant based clean foods
  • Consumption of whole foods
  • Adopt a healthy diet
  • Affordable and budget friendly
  • Create weekly or monthly meal plans for breakfast, lunch and dinner
  • Perfect for kids, one, two, three or four persons, teens, college students and families
  • Simple to follow grocery list template or guide
  • Caters to Vegans, Vegetarians, Low Carb, Gluten Free, Paleo or Keto diets

Defining Unprocessed Foods

The term ‘unprocessed foods’ refers to food that remain close to their natural state and have undergone minimal to no transformation or refinement. Understanding unprocessed foods is the first step toward embracing a healthier eating habit as these foods are typically richer in nutrients, devoid of artificial additives, and support overall well-being.

How do you define unprocessed foods?

Natural State

Unprocessed foods are as close to their natural form as possible. Think of a fresh apple versus apple-flavored candy. The former retains its natural texture, flavor, and nutrients while the latter is manufactured product with additives.

Nutrient Retention

Unprocessed foods maintain most, if not all, of their original vitamins, minerals, and beneficial compounds as they haven’t been stripped away during processing.

Minimal Ingredients

When purchasing products like bread or nut butters, unprocessed versions typically have fewer ingredients, all of which are recognizable and natural. For example, a true almond butter might only list ‘almonds’ as its ingredient.

No Artificial Additives

These foods don’t contain preservatives, artificial colors, or flavor enhancers which are found in processed foods to extend shelf life or enhance taste.

Does Clean Eating Include Sugar

Clean eating is a dietary approach that emphasizes consuming whole, unprocessed foods and avoiding additives and preservatives. When people aim to eat healthy, they often gravitate towards this concept, as it promotes a diet rich in fruits and vegetables, lean proteins, and whole grains.

Processed food often contains added sugars, which can be detrimental to a healthy diet. These sugars are found in many products, sometimes even in those that don’t taste overtly sweet. They can lead to weight gain and other health issues when consumed in excess.

Read labels to make sure there aren’t any preservatives, such as added sugars, or unhealthy fats.

Clean Eating Tips Resources

The clean eating diet consist of fruits, vegetables, healthy fats, proteins, nuts and seeds, whole grains not white bread, refined sugar free, vegan, vegetarian, paleo or gluten free options based on your preference.

Scroll down and PRINT a PDF version of our ultimate printable clean eating food list, most importantly place it on your fridge as a constant reminder.

Healthy Grocery List Instructions

Use our clean eating shopping list template to organize your grocery shopping when shopping at the grocery store to stock your fridge, freezer, and pantry with clean eating foods.

Furthermore, you are not required to purchase every item on this clean eating food list, this is simply a guide.

Select foods based on your dietary preference.

Your goal is to purchase whole foods as close as possible to its natural state without chemicals, pesticides, artificial flavours etc.

1. Try to steam, bake, grill or eat foods raw.

2. Fill the majority of your plate with fresh vegetables.

3. Avoid processed sugars and refined food.

4. Drink 1/3 your body weight in lbs of water every day in ounces (oz.).

i.e. 200 lbs x 33% = 66 oz (equivalent to 8 cups)

5. Combine protein with carbs to stay full longer.

6. Do not count calories just watch portion sizes.

While using our grocery shopping list as a guide, which caters to different food groups, please be aware you can easily save healthy recipes, create meal plans in advance and generate shopping lists.

You can create a healthy eating plan, weekly meals with healthy foods.

Remember purchase items made with natural ingredients.

Avoid processed foods as much as possible and make items like ketchup or mustard homemade.

See our list of unprocessed foods below.

Then print our clean eating food list!

What To Look For When Buying Your Groceries

Navigating the aisles of your local grocery store can be a daunting task, especially when you are trying to make informed choices for your health and eat healthier. Here’s a guide on what to look out for when shopping for healthy and clean food items to add to your pantry:

Fresh Foods

Prioritize purchasing fresh fruits and vegetables over processed and frozen fruits and food items. They form the foundation for nutritious foods and are essential for crafting healthy meals. Fresh foods typically contain fewer preservatives and offer the most nutritional value.

Processed Foods

While convenient, processed foods often contain added sugars, unhealthy fats, and sodium. As a clean eating beginner, make it a habit to always check the ingredient list and nutrition label to ensure you are making a conscious choice when kickstarting healthier eating habits.

Packaged Foods

Not all packaged foods are created equal. Look for those with minimal ingredients, avoiding products that list artificial ingredients or unfamiliar chemicals. Some packaged foods can be a part of a clean eating regimen, but it’s essential to be discerning.

Health Oils

Oils like olive, avocado, and coconut are considered healthier alternatives to trans fats or hydrogenated oils. They can be beneficial in moderation and play a crucial role in preparing healthy meals.

Canned Foods

While fresh is best, canned foods can be a convenient backup. Opt for low-sodium versions and ensure there’s no added sugar. Canned vegetables, beans, and legumes can still be a part of nutritious foods when fresh options aren’t available.

Eating Clean

Prioritize whole foods, which means products that are unprocessed or minimally processed. This helps make sure that you’re getting the most nutrients without unwanted additives.

Local Produce

If available at your local grocery store, opt for locally-sourced fruits and vegetables to incorporate into your clean eating lifestyle. They are often fresher, ave a smaller carbon footprint, and support local farmers.

Clean Eating Food List: What to Buy

Ready to dive into a healthier lifestyle with healthy recipes? Here’s a guide on what to buy for a wholesome and nutritious pantry.

Fresh Fruits (nothing canned)

Apples
Apricots
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Coconut
Figs
Grapefruit
Honeydew
Kiwi
Lemon
Lime
Mango
Nectarines
Olives
Oranges
Papaya
Peaches
Pears
Pineapples
Raspberries
Strawberries
Tangerines
Watermelon

Fresh Vegetables (not canned)

Alfalfa Sprouts
Arugula
Asparagus
Beets
Bok Choy
Broccoli
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Celery
Chard
Cilantro
Collard Greens
Cucumber
Dandelion Greens
Eggplant
Garlic
Ginger
Green Beans
Lettuce
Kale
Mushrooms
Okra
Onions
Parsley
Peas
Peppers
Radish
Spinach
Squash
Tomatoes
Turnips
Watercress
Zucchini

Healthy Carbs

Amaranth
Barley
Beans
Black Rice
Brown Rice
Buckwheat
Chickpeas
Corn
Edamame
Kamut
Lentils
Millet
Oats (steel cut)
Peas
Potato
Purple Rice
Sweet Potato
Wild Rice
Yam

100% Whole Grain Products

Dave’s Killer Sprouted Bread
Dave’s Killer 21 Grains Bread
Ezekiel Original Sprouted Bread
Bob Mill Organic Bread Mix
Almond Flour
Coconut Flour
Spelt Flour
Wheat Flour
Oat Flour
Brown Rice Flour
Quinoa Flour
Chickpea Flour
Pasta
Rice
Tortillas

Healthy Fats (for nuts choose raw and unsalted)

Almond Butter
Raw Organic Almonds
Avocado
Raw Almonds
Organic Shredded Coconut
Raw Organic Cheese
Vegan/Keto Milk
Greek Yogurt
Hazelnuts
Macadamia
Organic Natural Peanut Butter
Peanuts
Pecans
Pistachios
Walnuts

Oils

Avocado Oil
Coconut Oil
Flax Oil
Hemp Oil
Macadamia Oil
Olive Oil
Organic Salad Dressings
Home-Made Salad Dressings

Seeds (choose raw and unsalted)

Chia
Flax
Hemp
Pumpkin
Quinoa
Sesame
Sunflower

Protein

Beef (grass-fed)
Bison
Buffalo (grass-fed)
Cheese (organic, grass-fed)
Ghee Butter (grass-fed)
Chicken (grass-fed)
Brown Eggs (grass-fed, organic)
Cod
Duck
Grouper Fish
Halibut
Lobster
Mackerel
Mahi Mahi
Orange Roughy
Pork Chop
Prawns
Red Snapper
Sardines
Salmon (fresh water not farmed raised)
Sea Bass
Shrimp
Swordfish
Tempeh
Tilapia
Tofu
Trout
Tuna
Turkey
Venison

Seasonings

Basil
Cayenne Pepper
Cinnamon
Cloves
Cumin
Curry
Garlic
Garlic Powder (unsalted)
Ginger
Lemon
Lime
Marjoram
Mint
Nutmeg
Onion Powder (unsalted)
Oregano
Parsley
Rosemary
Sea Salt
Sage
Tarragon
Thyme
Turmeric
Vanilla Extract
Apple Cider Vinegar
Balsamic Vinegar
Red Wine Vinegar

Condiments

Low Carb BBQ Sauce
Organic Unsweetened Ketchup
Dairy, Gluten Free Mayo
Organic Mustard
Organic Sour Cream

Natural Sweeteners

Agave Nectar
Cacao Nibs
Coconut Palm Sugar
Freeze Dried Fruit (gluten free, no sugar)
Pure Maple Syrup
Molasses (unsulfured)
Raw Unfiltered Honey
Stevia

Beverage

Almond Milk (unsweetened)
Coconut Milk (unsweetened)
Rice Milk (unsweetened)
Hemp Milk
Coffee (with natural sweetener and milk or just black)
Herbal Tea
Lemon Water (first thing in the morning)
Water (filtered)
Wine (1 glass daily is permitted)

 DownloadPrintable Clean Eating Food List Infographic

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