Printable Clean Eating Grocery List for beginners for stocking your kitchen pantry. To go grocery shopping for healthy eating ingredients has never been easier when you can have your own clean eating food list on hand.
What Is Clean Eating?
If you are looking to clean your diet and try to eat healthier with options that are high in vitamins, nutrients, and minerals, you are in the right place.
Clean eating is a lifestyle choice that emphasizes the consumption of whole, unprocessed foods. It focuses on the nutritional quality of food, encouraging people to make informed decisions about their diet and to eat for health. The goal of clean eating is to provide the body with nutritious foods to promote long-term health and wellness.
It advocates avoiding processed and refined foods, added sugars, unhealthy fats, and artificial ingredients. Instead, it encourages the consumption of minimally processed healthy foods such as fresh fruits and vegetables, lean proteins such as fish or poultry, whole grains, legumes, plant-based protein, and healthy fats like nuts and avocados.
Clean eating also encourages you to eat whole foods and be mindful of eating habits such as portion control and listening to your body’s hunger cues. It can be an effective way to reduce weight while promoting overall well-being.
Clean Eating For Beginners
It is easy to swap your items for clean whole food, food made from real ingredients, and foods minimally processed. Wholesome bio-quality things you would enjoy in the future.
Learning how to eat clean might take a while, with reading, swapping, and getting rid of unwanted food. But the result is so worth it.
Think of your grandma or when you were a kids. What food did they have? And how did they shop? Farmers markets or neighbourhood swaps were the things. Every neighbour had something grown in the garden. Each had different type of animals and everyone used to go for foraging into the woods. And that is what we should always think of. That is the way to get the best clean food on our tables.
How To Eat Clean?
1. Start by focusing on whole, unprocessed foods: Choose lean proteins such as chicken, fish, eggs, and beans. Whole grains like brown rice, oatmeal, quinoa, whole wheat, fresh vegetables and fruits, bio-quality dairy products, healthy fats such as nuts, seeds, olive oil, avocados, and herbs and spices for flavoring.
2. Limit sugar: Reduce added sugars from sodas, desserts, sweets, and other processed foods.
3. Limit unhealthy fats: Avoid trans fats found in fried foods and processed snacks like potato chips. Instead, choose healthier fat sources like nuts, avocados, olives, or nut butters.
4. Eat plenty of fiber: Incorporate plenty of high-fiber foods such as beans, lentils, quinoa, and oats into your meals to help keep you full longer while adding essential vitamins and minerals.
5. Drink lots of water: Staying hydrated is vital for overall health, so aim to drink at least eight glasses of water a day.
The First Staple Clean Eating Foods Swaps I Made In My Pantry
For me, the first swap I made was sugar and flour. Those went into the bin immediately. I have replaced all packaged flour with nuts and seeds.
Sugar was replaced with natural dates, molasses, yacon syrup, and honey. And for baking, if needed, I bought monk fruit and have grown stevia plant.
Clean your pantry – that was the day when I started having fun. You have no idea how much joy you get when you are going shopping for your already-cleaned kitchen.
Get rid of all expired items, packaged goods that contain a long list of ingredients, and products sweetened with artificial sugar such as aspartame, acesulfame, saccharin or sucralose.
Write a list of what’s needed using my printable grocery list as a guide.
Where To Buy Clean Food?
When it comes to buying clean food, there are several options available. First, you can shop at your local grocery store or health food store. Here you can find organic, non-GMO, and all-natural products. You may even be able to find locally grown fruits and vegetables that don’t contain any pesticides or other harmful chemicals.
Second, you can shop online for clean food from specialty retailers such as Thrive market or Amazon pantry. Be sure to check these websites as they have a wide variety of options for clean eating and offer discounts on many items.
Finally, you can buy directly from farmers’ markets or join your community-supported agriculture program, where you pay upfront for a season’s worth of produce from a local farm. These healthy sources provide access to fresh healthy ingredients free from toxins and chemicals.
6 Clean Eating, Healthy Grocery Shopping Tips
Always read labels
You will be surprised how some foods are marketed so that you can believe it’s super healthy. The only real deal gives you the ingredients listed. If it’s too many or names you can not recognize, do not buy it.
Have a shopping list
Always have a shopping list on hand. It is easy to buy extras when you are just strolling around the store without a guide. You will surely pick the food you will regret later or not even know what to do with.
Try to avoid aisles with canned products
Try to avoid those isles. It might feel good to know you can make dinner in 2 minutes just by heating one of the canned prepared dishes, but trust me. There is very little real food in there.
Additionally, it is packed with ingredients to keep the food last as long as possible. With our easy recipes, you can whip up a meal for the whole family in less than half an hour using only the best of the best from fresh, real, clean, wholesome ingredients.
Buy seasonal products
But only products which are in season. Buying strawberries in December gives you only the strawberry look. Nothing else is in those berries.
Go to farmers’ markets
Visit farmer’s markets as often as possible. The fruits and vegetables bought from home growers contain not only extra vitamins and minerals compared to the store-bought ones, but the taste is incomparable.
Every time I use vegetables and meat from the farmers’ market to make our weekly broth, the whole house is filled with the fresh aroma of the soup. This never happens with store-bought food.
Do not shop when you are hungry
This is very important. Going shopping on an empty stomach is the worst thing you can do. You are prone to buy quick snacks, and you will double your cart.
Remember, most stores place healthy produce at the outer perimeter of the grocery store.
Clean Eating Meal Plan
In preparing for your shopping, think of a meal plan. Make sure your shopping list includes a bit of everything. Some fruits, lots of veggies, legumes or meat for protein, nuts for flour, and some natural sweeteners.
That way, it would be much easier to jot down weekly meals and, subsequently, a weekly shopping list. Meal prep will become a breeze in life.
Ultimate Clean Eating Grocery List For Beginners
Here are the main ingredients to have on your grocery shopping list. Print it out and have it with you when you go shopping. Whenever possible, choose organic foods like the ones from the farmer’s market. Pick healthy oils, fruits, and veggies that are in season. Choose foods that are minimally processed and avoid canned goods.
Fresh Fruits
- Blackberries
- Blueberries
- Strawberries
- Raspberries
- Redcurrant
- Gooseberries
- Blackcurrant
- Wild Berries
- Dates
- Apples
- Avocado
- Apricots
- Bananas
- Cherries
- Grapes
- Grapefruits
- Oranges
- Kiwi
- Lemon
- Mango
- Melons
- Nectarines
- Papaya
- Pears
- Pineapples
- Plums
- Pomegranate
Fresh Vegetables
- Lettuce
- Asparagus
- Broccoli
- Cauliflower
- Celery
- Cucumber
- Eggplant
- Green Beans
- Lemons
- Butterhead Lettuce
- Limes
- Mushrooms
- Peppers
- Salat
- Zucchini
- Tomato
- Spinach
- Cabbage
- Kale
- Brussel Sprout
- Onion
- Garlic
- Alfafa Sprouts
- Fresh Herbs
- Radish
- Arugula
- Seaweed
Starchy Vegetables
- Potatoes
- Black Potatoes
- Sweet Potatoes
- Purple Potatoes
- Yams
- Pumpkin
- Squash
Meat
- Pork
- Pork Rinds
- Bacon
- Ham
- Lamb
- Turkey
- Duck
- Chicken
- Deli Meats
- Hen
- Quail
- Goose
- Beef
- Veal
- Venison
- Bison
- Ostrich
- Emu
- Camel
Fish and Seafood
- Salmon
- Shrimp
- Tuna Fish
- Sardine
- Squid
- Oysters
- Cod
- Sole
- Haddock
- Mussels
- Clams
- Mollusks
Healthy Fats
- Coconut oil
- Olive oil
- Safflower oil
- Canola oil
- Avocado oil
- Grape-seed oil
- Lard
- Fish oil
- Peanut oil
- Sesame Oil
- Nut Butters
- Seed Butters
Dairy and Dairy Alternatives
- Butter
- Ghee
- Yogurt
- Milk
- Kefir
- Whey
- Cottage Cheese
- Farmers Cheese
- Sour Cream
- Eggs
- Parmesan
Beverages
- Water
- Sparkling Water
- Almond Milk
- Coconut Milk
- Hemp Milk
- Coconut Water
- Kombucha
- Whey
- Soda
- Coffee Black
- Tea Black
- Herbal Tea
Whole Grains and Seeds
- Oats
- Rice
- Whole grain
- Barley
- Amaranth
- Spelt
- Quinoa
- Sunflower
- Sesame
- Chia
- Flax
- Poppy Seeds
- Buckwheat
- Chickpea
- Rye
Nuts
- Brazil nuts
- Almonds
- Walnuts
- Hazelnuts
- Pecans
- Macadamia
- Peanuts
- Cashews
- Pistachios
Sweeteners
- Honey
- Coconut Sugar
- Dates Syrup
- Yacon Syrup
- Maple Syrup
- Molasses
- Cinnamon
- Stevia
- Monk Fruit
Baking Supplies
- Xanthan Gum
- Guar Gum
- Nut Flours
- Gluten Free Flours
- Cocoa powder
- Coconut Flakes
- Baking Powder
- Baking Soda
- Gelatine
Condiments, Spices, and Seasonings
- Salt
- Pepper
- Cinnamon
- Vinegar
- Herbs
- Nutritional Yeast
- Mustard
- Ketchup
- Seasonings
- Cocoa Nibs
- Vanilla Extract
- Dark Chocolate
- Hot sauces
Herbs
- Turmeric
- Black pepper
- Basil
- Cumin
- Coriander
- Sage
- Bay leaves
- Saffron
- Fennel
- Nigella Seeds
- Cardamon
- Nutmeg
- Fenugreek
- Clove
- Cayenne Pepper
- Chili powder
- Cinnamon
- Curry powder
- Garlic powder
- Ground ginger
- Nutmeg
- Paprika
- Rosemary
- Sea salt
- Smoked paprika
- Thyme
- Oregano
- Onion powder
- Red pepper flakes
Legumes and Beans
- Black Beans
- Kidney Beans
- Edamame
- Lentils
- Peas
- Pinto Beans
- Red Beans
- Adzuki Beans
- Mung Beans
Canned Foods
- Unsweetened coconut milk
- Canned tuna
- Wild caught salmon
- Green chilies and sliced jalapenos
- Sun-dried tomatoes
- Capers
- Diced tomatoes
- Tomato paste
Clean Eating Snacks
Once you clean up your diet and swap your pantry staple ingredients, it will become super easy to make a great snack with our food choices. They all will be high in protein, without added salt or extra sodium, and mostly all unprocessed.
- Roasted nuts
- Celery sticks with nut butter
- Pumpkin seeds
- Dill Pickles
- Strawberry chips
- Pickled daikon
- Sauerkraut
- Energy bars
- Plantain chips
- Baked kale chips
- Smoothies
- Baked zucchini chips
- Cucumber chips
- Cherry tomatoes
- Olives
- Fruit salad
- Jerky
- Broccoli chips
- Soaked almonds
Frozen Foods
Some frozen fruits and vegetables give you more nutrition than those bought fresh in the stores. Frozen bio-quality packets can be great substitutes if you cannot get fresh fruits or vegetables. Again, read the ingredients and ensure nothing else is added.
Extra Clean Eating Shopping List You Can’t Find In Store
There might be a case where you live on the outskirts and do not have anything around you. With only a small market or general store, there might be some items that are a part of a clean eating missing.
In that case, You’ll want to make a list and visit from time to time health shops, where you can do bulk shopping and either dry or freeze your purchases.
- Organic fruits and vegetables
- Organic nuts, seeds, and legumes
- Natural nut butter and nut milk
- Organic dairy products (milk, yogurt, cheese)
- Grass-fed beef and poultry
- Organic eggs
- Wild-caught fish and seafood
- Organic whole grains (quinoa, oats, brown rice)
- Organic sprouted bread and pasta
- Raw honey and maple syrup
- Cold-pressed oils (olive oil, coconut oil)
- Herbal teas and green teas
Those are best to buy in the farmer’s markets or specialty bio stores.
Does a Clean Eating Diet Include Sugar?
A clean diet or lifestyle does not include processed or refined sugars, such as table sugar, high-fructose corn syrup, and artificial sweeteners. Instead, they focus on whole foods that are in their natural state and thus contain natural sugars like those found in fruits and vegetables.
Foods That Should Not Be On Your Healthy Grocery List
There are some foods you should avoid when it comes to clean eating. Processed and packaged foods such as cookies, chips, and other snack foods should be avoided, as well as anything high in salt and sugar. Fast food is also not recommended due to its unhealthy ingredients and high sodium.
High-fat processed dairy products like cheese and ice cream are also not ideal for a clean eating lifestyle. Refined grains such as white bread and white pasta should be kept off the grocery list, while sugary drinks like soda should also be avoided.
Other items that do not belong on your clean eating list include processed meats such as hot dogs and deli meats, fried foods, canned soups or sauces, candy bars, and anything with excessive amounts of artificial sweeteners or preservatives. Keeping these items off your grocery list will help you stick with your clean eating plan.
Printable Clean Eating Food List
Here is the list, you can print for your own use in PDF Format.
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