My Clean Grocery List

 

My Clean Grocery List 

cleangrocery

Now that you know what clean eating is, we will talk about grocery shopping! When you go grocery shopping, remember to read the labels and make sure there are no added sugars! Always opt for the no salt added or low sodium options as well. When we start a new and healthy lifestyle that includes clean eating, grocery shopping can be stressful. After I got the hang of clean eating and what most of my recipes included, I was able to form a “staple” grocery list that I get weekly. I shop at Kroger, Whole Foods and Trader Joe’s. I don’t buy all these things every single visit, but this is an sample grocery list of items we like to have in the kitchen.

Lean Protein Sources:

Egg Whites (Costco)

Whole, free-range eggs, for cooking

Chicken breast or tenders

Extra-lean ground turkey 93/7

Tilapia or Salmon

Tuna in Water

Shrimp – peeled and devined

We also will buy chicken sausage (Trader Joe’s) when I make a certain recipe for the week

 

Carbs/Grains:

Oatmeal (Simple Truth Organic brand at Kroger)

Organic Brown Rice

Organic Quinoa

Whole wheat or Ezekiel Bread

Ezekiel muffins or bread (freezer section at Kroger, I like cinnamon raisin)

Ole Brand Low Carb High Fiber Wraps

Black Beans

Blue corn tortilla chips (no salt added)

Brown rice cakes

Oat Flour (don’t need weekly)

Almond flour (don’t need weekly)

Coconut flour (don’t need weekly)

 

Healthy Fats:

Almonds

Organic no-stir peanut butter (Kroger Simple Truth)

Almond butter (as needed)

Pistachios (sometimes)

Avocado

Cashews

Pumpkin Seeds

 

Veggies: Any veggies you like or are in season! We buy them frozen if we can since there’s only 2 of us. That way they keep longer.

Sweet Potatoes (we eat these almost once a day!)

Asparagus

Green beans

Cucumbers

Celery

Spaghetti Squash

Zucchini

Spinach

Lettuce (spring mix)

Carrots

Basically any veggies you would like, including frozen!

 

Fruits: (try to limit fruits to only in the morning or before/after a workout)

Bananas

Apples

Pears

Oranges

Strawberries

 

Oils:

Coconut Oil

 

Dairy (we eat dairy in moderation)

0% Fat Greek Yogurt

Cottage cheese

 

Other Misc. Items

Hummus

PB2 (powdered peanut butter)

Organic Salsa

Organic Canned, diced tomatoes (no salt added or low sodium)

Minced garlic (1 jar lasts a long time)

Organic tomato sauce (low sodium)

Quest bars – get these at Whole Foods or GNC, highly recommend these

Unsweetened Almond Milk

Liquid Aminos (in place of soy sauce)

Pure vanilla extract – I like Sweet Leaf brand found at Kroger

Spices and herbs (once you buy most of them, you don’t need to purchase any new ones for a long time) – favorite spices: Cumin, turmeric, liquid smoke, chili powder, sesame seeds, ground cinnamon, parsley, Mrs. Dash seasonings (no salt added), paprika, cayenne, red pepper flakes and others.

Condiments:

Walden Farm’s 0 Calorie/fat/carb pancake syrup (found at Kroger in the Diabetes/medical section)

Balsamic Vinaigrette

Sirracha

Yellow Mustard

Stevia (Kroger)

We also love to check out the “house-made” items at Whole Foods, Trader Joe’s and Earthfare (Louisville)…they put their ingredients on the label, but these are in-house made items and usually taste fantastic!

Supplements

Shakeology 1x/day

Tripple Strength Fish Oil

Magnesium (to prevent migraines :))

BCAAs to help with muscle recovery

L-carnitine for energy and fat loss

Do you have to buy organic? No, but it is a good idea to be mindful of what you are purchasing. Here are some tips on what fruits and veggies need to be organic, and which ones don’t. If it has a thicker skin, it usually does not need to be organic.

2013-dirty-dozen-ewg

The clean 15: Does not need to be organic

Sweet potatoes, pineapples, watermelon, sweet peas, grapefruit, asparagus, bananas, cabbage, avocado, sweet corn, kiwi, mango, eggplant, cantaloupe.

The dirty dozen: Should try to buy organic

Strawberries, blueberries, apples, grapes, celery, cherries, peaches, lettuce, sweet bell peppers, nectarines, spinach/kale, white potatoes, collard greens.