Clean Eating Grocery List

For Beginners
[www.HealthyHappySmart.com]
An extensive clean eating food list for you to use when writing up your grocery
list, or use it to go through your pantry, your fridge, your cupboards and make
sure what you have in your house is healthy and “clean eating” foods. 
Buy organic when you can. We've noted the most important veggies and
fruits to buy organic in the list below.
No processed foods or any commercially prepared convenience foods. Fresh
whole foods are always best.

VEGETABLES + FRUITS HEALTHY FATS

▢ Artichoke ▢ Apple (organic) Healthy Oils Nuts and Seeds:
▢ Asparagus ▢ Avocado ▢ Almond oil ▢ Almonds
▢ Broccoli ▢ Banana ▢ Avocado ▢ Brazil Nut
▢ Carrots ▢ Blackberries ▢ Avocado oil ▢ Cashews
▢ Cauliflower ▢ Blueberries ▢ Coconut Oil ▢ Chia seeds
▢ Celery (organic) ▢ Cherries (organic) ▢ Flaxseed oil ▢ Flaxseeds
▢ Corn ▢ Dates ▢ Olives (kalamata, black ▢ Hazelnut
▢ Cucumber ▢ Dried fruit and green) ▢ Macadamia nuts
▢ Eggplant ▢ Grapes (organic) ▢Olive Oil ▢ Peanuts
▢ Fresh Herbs ▢ Grapefruit ▢ Sesame Oil ▢ Pecans
▢ Garlic ▢ Kiwi Fruit ▢ Unrefined Safflower oil ▢ Pepita
▢ Organic Greens (kale, ▢ Lemon/Lime ▢ Unrefined Sunflower oil ▢ Pine nuts
spinach, arugula, lettuce, ▢ Mango ▢ Unrefined Walnut oil ▢ Pistacios
chard, mustard greens, ▢ Melon (watermelon, ▢ Pumpkin seeds
collard greens, endive) cantaloupe, honeydew, etc) Natural nut/seed butters: ▢ Sunflower seeds
▢ Green Beans ▢ Nectarines (organic) ▢ Almond butter ▢ Sesame seeds
▢ Mushrooms ▢ Orange ▢ Cashew butter ▢ Walnuts
▢ Onion ▢ Papaya ▢ Peanut butter ▢ Water Chestnut
▢ Peas ▢ Peaches (organic) ▢ Sunflower seed butter
▢ Peppers (organic) ▢ Pears (organic) ▢ Tahini
▢ Potatoes (organic) ▢ Pineapple
▢ Squash (acorn, ▢ Pumello
delicata, ▢ Raspberries
BEANS, LEGUMES +
zucchini, butternut, etc) ▢ Strawberries (organic)
▢ Sweet Potatoes ▢ Tomatoes WHOLE GRAINS
BEANS + LEGUMES:
▢ Black beans ▢ Black Eyed Peas
BREADS, TORTILLAS, ▢ White beans ▢ Garbanzo beans (chickpeas)
▢ Red Beans ▢ Soy Beans (edamame)
PASTA + FLOURS ▢ Kidney Beans ▢ Lentils (Brown, green, red,
BREADS: TORTILLAS: ▢ Pinto Beans yellow)
▢ Ezekiel Bread ▢ Ezekiel tortillas ▢ Adzuki Beans ▢ Split Peas
▢ Dave's Killer Bread ▢ Sprouted Wheat ▢ Lima Beans
▢ Alvarado Street Bread Tortillas WHOLE GRAINS:
▢ Trader Joe's Whole ▢ Corn tortillas (corn, ▢Brown Rice ▢ Millet
Grain Bread water and lime) ▢ Wild Rice ▢ Farro
▢ Red Rice ▢ Whole wheat couscous
PASTA: ▢ Basmati Rice ▢ Tempeh (great source of
▢ Quinoa pasta ▢ Jasmine Rice protein for vegetarians)
▢ Brown Rice pasta ▢ Quinoa ▢ Oats (plain with no
▢ Whole wheat pasta ▢ Barley additives, steel cut or regular)
▢ Sprouted grain pasta by Ezekiel
FLOURS (always get Unbleached):
▢ Whole wheat flour CONDIMENTS + SPICES
▢ Coconut Flour
▢ Almond flour ▢ Mustard and Ketchup – both have added sugar
▢ Buckwheat flour usually, so always read labels looking for one that
▢ Chickpea Flour (garbanzo bean flour) doesn’t include sugar. Ketchup will be harder to find
▢ Oat flour without sugar, so you might want to “google” a clean
▢ Gluten free flour mixes eating ketchup recipe. Or try this ketchup made with
agave. Dijon mustard is usually clean and has no
sugar.
▢ Lemon Juice/Lime Juice – always read labels on
PROTEINS/MEATS the bottled stuff. You’ll usually find added
preservatives. It’s best to squeeze your own from
▢ Poultry - Chicken, Turkey or Duck. When buying fresh limes and lemons, of course.
poultry, boneless skinless breast is best, but you can ▢ Vinegars – Balsamic, Red Wine, White Wine, Rice
get the best bargain by purchasing the whole chicken Wine, Apple Cider. These are all great for making your
or turkey (frozen). You can then cook it and eat all the own salad dressings, sauces or using in recipes.
parts. ▢ Tea and Coffee – Both are clean. Green or herbal
▢ Eggs – Such a great staple to clean eating diet. Go tea is great.
for free-range. If you choose to just eat egg whites, ▢ Tamari – Clean alternative to soy sauce.
avoid whites you buy in a carton and just learn to ▢ Braggs Liquid Aminos – Adds good flavor to many
separate the yolk from the whites on your own for dishes, another alternative to soy sauce.
cleaner eating. Don’t always leave the yolk out as the
yolk contains the bulk of the nutrition in an egg. SWEETENERS:
▢ Fish – Most fish is clean, but watch out for ▢ Honey – Pure honey.
mercury in fish. Wild caught is best. ▢ Maple Syrup – must be “pure” maple syrup.
▢ Beef – Choose grass-fed and humanely raised ▢ Coconut Palm Sugar– organic is best.
beef. Going directly to a butcher can help you get the ▢ Raw Agave Nectar
best cuts. ▢ Molasses – Buy the unsulfured molasses.
▢ Pork – Be wise when choosing pork meat.
Processed pork should be avoided (hot dogs, ▢ SPICES: (Avoid pre-made season mixes. Make your
canadian bacon, ham, etc.) and is not clean. Choose own instead with plain dried herbs and spices.)
only high quality cuts of pork from your butcher. Turmeric, cumin, chili powder, basil, oregano, parsley,
▢ Venison – A great alternative to beef. Venison is chives, dill weed, sage, mustard seed, coriander,
very lean and healthy. fennel, powdered ginger, cinnamon, etc. Sea Salt or
▢ Tofu - Only get organic to avoid GMO's. Pink Himalayan Salt and Fresh Ground Black Pepper
or Crushed Red Pepper Flakes.

DAIRY PRODUCTS
▢ Milk – Raw milk is best, but might be hard to find & expensive. Always opt for organic. Full­fat milk is OK.
With low fat milk, understand that the lower in fat you go, typically the more processed it is.
▢ Cheese – Eat cheese in moderation. It has a high fat content. Real cheese is best, with the least amount of
additives. Avoid pre­shredded cheeses ­ they contain anti­caking agents. Shred your own blocks. Real grated
Parmesan cheese is acceptable in moderation. 
▢ Yogurt – Make sure it’s plain whether you choose Greek or Regular yogurt. Add your own fresh fruit. If you
want it sweet use maple syrup or honey. Avoid fat free or reduced fat.
▢ Cottage cheese – Avoid fat free. Full fat is best, but you can also use low fat. Like milk, the lower the fat, the
more processed it is.
▢ Unsweetened soy milk – Only get organic to avoid GMO’s.
▢ Unsweetened almond milk – Always read labels. Simple is best and making your own is even better – and
pretty easy, too!
▢ Unsweetened rice milk – Make sure it’s made from brown rice. Homemade is best.
▢ Unsweetened coconut milk – Canned is best. Be sure to read labels. The Thai Kitchen brand is clean. Light
coconut milk is okay to have.