My Clean Grocery List
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
Oatmeal (Simple Truth Organic brand at Kroger)
Organic Brown Rice
Whole wheat or Ezekiel Bread
Ezekiel muffins or bread (freezer section at Kroger, I like cinnamon raisin)
Ole Brand Low Carb High Fiber Wraps
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)
Organic no-stir peanut butter (Kroger Simple Truth)
Almond butter (as needed)
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!)
Lettuce (spring mix)
Basically any veggies you would like, including frozen!
Fruits: (try to limit fruits to only in the morning or before/after a workout)
Dairy (we eat dairy in moderation)
0% Fat Greek Yogurt
Other Misc. Items
PB2 (powdered peanut butter)
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.
Walden Farm’s 0 Calorie/fat/carb pancake syrup (found at Kroger in the Diabetes/medical section)
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!
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.
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.