Eating Clean Grocery List

Here is a list of "clean food" that gives me a good idea of what kinds of foods I should be trying to stock my pantry, fridge and freezer with. I will be making a few modifications such as under dairy they recommend margarine and I know that butter is healthier for me in terms of how it is made so I will be sticking with butter. Also, I do not drink tea or coffee so I will be loving me lots of good old water :) 

I found some containers at Costco that hold my different grains nicely. They are see through and air-tight. I took a sharpie and labeled each one with the contents and how to cook it. For example, "organic short grain brown rice. 1 1/2 cups water to 1 cup rice". It is quite handy and I can see not only how to cook it, but when I am almost out.

I will be keeping an eye out for other clean foods that I want to add to my list. Just remember that a good rule of thumb is: if it has 5 ingredients or less and/or you know what every ingredient is...it is probably a good choice:)

It's shopping time...wish me luck.

Produce: (choose in-season options) you can choose any of your liking.

Vegetables:

❑ Cucumber ❑ Romaine lettuce ❑ Mushrooms ❑ Green beans ❑ Asparagus ❑ Broccoli ❑ Squash ❑ Turnip ❑ Spinach ❑ Onions ❑ Garlic ❑ Celery ❑ Sweet Potatoes ❑ Potatoes ❑ Zucchini (baby squash) ❑ Tomato

Fruit

❑ Fresh berries (blueberries, blackberries, raspberries, strawberries) ❑ Apples ❑ Bananas 

❑ Pears ❑ Avocado ❑ Un-sweetened dried fruit (apricots, cranberries, raisins, apples, prunes, figs, dates)

Bakery:

❑ Whole-grain breads ❑ Brown rice wraps ❑ Whole-grain wraps (Ezekiel wraps)

Meat, Poultry, Seafood:

❑ Chicken breast ❑ Pork tenderloin ❑ Salmon ❑ Tilapia, cod, or other white fish ❑ Firm and silken tofu ❑ Textured vegetable protein ❑ Beef tenderloin ❑ Bison ❑ Lean ground turkey

❑ Lean ground chicken

Dairy:

❑ Eggs (omega-3 variety) ❑ Skim or 1% milk ❑ Fat-free soymilk, rice milk or almond milk ❑ Fat-free, sugar-free plain yogurt ❑ Olive oil-based margarine ❑ Kefir

Nuts, Seeds and Oils:

❑ Unsalted almonds, cashews, walnuts ❑ Unsalted sunflower seeds ❑ All-natural nut & seed butters (almond, cashew, peanut, tahini) ❑ Flaxseed ❑ Extra-virgin olive oil ❑ Safflower oil

❑ Pumpkin oil ❑ Pam (or non-stick spray) ❑ Other exotic oils

Cereals:

❑ Muesli ❑ Weetabix ❑ Kashi Go Lean ❑ Shredded Wheat ❑ All-Bran ❑ Steel-cut oats ❑ Cream of Wheat

Dry Goods:

❑ Brown rice ❑ Wheat germ ❑ Oats ❑ Oat bran ❑ Quinoa ❑ Bulgur ❑ Millet ❑ Baking soda ❑ Whole-wheat flour ❑ Baking powder ❑ Vanilla, best quality ❑ Sea salt ❑ Sugar substitute (Agave nectar, Sucanat, Rapadura, stevia) ❑ Other whole-grain flours (quinoa,

amaranth, spelt) ❑ Spices (cumin, nutmeg, cinnamon)

Canned Goods:

❑ Chickpeas ❑ Beans (navy, white, kidney, etc.) ❑ Lentils ❑ Tomatoes (crushed or whole) ❑ Water-packed tuna ❑ Water-packed salmon ❑ Low-fat, sugar-free, low-sodium soups ❑ Low-sodium corn and peas ❑ Tomato paste ❑ Low-sodium chicken or vegetable stock

Condiments:

❑ Mustard ❑ Salsa ❑ All-natural, sugar-free tomato sauce ❑ Unsweetened, organic applesauce ❑ Honey

Beverages:

❑ Green tea ❑ Maca tea ❑ Tulsi tea ❑ Coffee 

❑ Bottled water

Supplements:

❑ Bee pollen ❑ Protein powder (hemp, whey, rice) ❑ Omega-3 fatty acids ❑ Creatine (optional) ❑ MSM ❑ Magnesium ❑ Calcium ❑ Vitamins B, C, E ❑ Spirulina

Misc.:

❑ Balsamic vinegar ❑ Rice vinegar ❑ Lemon juice ❑ Lime juice

❑ Apple cider vinegar