Best Clean Eating Grocery List For Beginners (Download PDF)

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.

• What Is Clean Eating
• How To Eat Clean
• Eat Clean For Beginners
• 30 Day Healthy Eating Challenge
• 7 Day No Junk Food Challenge
• 20 Of The Best Healthy Food Quotes
• Meal Prep Clean Eating
• Clean Eating On A Budget
• Clean Eating Breakfast Ideas
• 100 Clean Eating Recipes
• 160 Clean Eating Snacks
• Healthy Substitution Chart For 300 Foods

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

Healthy Shopping List

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

Grocery Shopping List

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

Clean Eating Grocery List

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Access Our Best List Of 100 Clean Eating Recipes

You must try our complete list ofhealthy recipes. You will not be disappointed!