If you want to eat clean for optimal health or weight loss, this article will show you the best clean eating grocery list to use the next time you go shopping.
Health usually starts with your grocery list. In this study, it was shown that the nutritional quality of foods eaten in various households depends on the grocery shopping done.
If you eat most of the foods in this clean eating grocery list, you will be on your way to a healthy lifestyle.
Choose the foods you love from this list and add them to your grocery lists magnetic pad.
The Best Clean Eating Grocery List
Starches
1. Potatoes
Potatoes are a highly versatile dish since they can be included in stews or used as the main starch. They also contain vitamin C and potassium.
2. Green bananas
These foods are low in calories, contain vitamins C and B6 and have some fiber too.
3. Sprouted grain bread
Sprouted grain bread contains no added sugar, is low in sodium, rich in protein, low in carbs and high in fiber. It has less gluten than other whole grain bread.
4. Quinoa
This is an ideal whole grain because it contains carbs, all the 9 essential amino acids like animal proteins without the accompanying fat. It also has zinc, iron, magnesium fiber and potassium.
5. Brown rice
Brown rice has lots of fiber, micronutrients like magnesium and manganese and has fewer calories.
6. Sweet potatoes
Sweet potatoes are low glycemic index carbs, so you can have them even if you are insulin sensitive. They also have a lot of fiber and are low in calories.
7. Oats
In oats, 66% of the food has carbs while 11% of it is fiber. This makes it a healthy whole grain to power you up for the day.
8. Barley
Barley should have the germ and bran, which are essential parts of a carbohydrate needed to make a food whole grain. You could purchase these as flakes to be taken during breakfast just like oatmeal.
9. Corn on the cob
This food has a low number of calories as there are only 106 calories in every 100 grams you consume. Avoid slathering butter or other additives as these make it calorie-rich.
10. Whole grain spaghetti or pasta
Whole grain pasta and spaghetti has 46 calories less than refined spaghetti. It also contains more fiber and manganese than white spaghetti.
Protein
11. Low-fat milk
Low-fat milk belongs to this clean eating grocery list because you need it for the proteins but its low-fat content means it is low in calories and fat, which is good for weight management.
12. Chickpeas
This rich plant protein is ideal for vegans as it readily replaces meat in most dishes. It also has fiber, minerals, vitamins, and aids in weight loss.
13. Buckwheat
Buckwheat is a pseudo-cereal because it is a seed that can be eaten as cereal. You can take it for breakfast or as a stew for lunch and supper.
14. Eggs
Eggs are one of the lowest-calorie animal protein (80 calories each). You can put them in salads, snacks, and use them as foundational ingredients for other healthy meals.
15. Tuna
Tuna is a type of lean meat with high-quality protein. It has omega 3 which is critical for various body functions. It has low fat and calories (116 cl/100g).
16. Greek yogurt
This beverage has calcium for your bones and probiotics for balancing your gut bacteria. It has less fat than regular yogurt and its proteins are helpful in nourishing hair.
17. Black beans
These are rich in soluble and insoluble fiber. Their proteins keep you full for longer and contain rich sources of vitamin, potassium, and folate.
18. Sunflower seeds
The clean eating grocery list has to have sunflower seeds as a healthy snack. It has magnesium and is helpful in lowering blood sugar.
19. Lentils
Lentils are similar to chickpeas. The legumes make delicious soups while nourishing your body with healthy plant protein, zinc, iron, magnetism, and potassium.
20. Pumpkin seeds
These seeds contain antioxidants, omega 3 and omega 6, which help in boosting immunity and promoting heart health. Roast them for improved taste.
21. Turkey
This white meat is lean in that it contains a low concentration of fat. You can have it baked, toss it into a salad or even make a stew out of it.
22. Salmon
As a lean protein, salmon is low in fat, rich in potassium and healthy for you.
23. Lentils
Make soup with this food for a rich plant-based protein. These contain iron, magnesium, and zinc.
24. Chia seeds
This superfood has calcium, omega 3, fiber and iron. Add the seeds into salads, smoothies or oatmeal for a delicious dish.
Vegetables and fruits
25. Cauliflower
This cabbage family/ cruciferous vegetable is delicious when cooked, baked or sautéed. It has B-vitamins and choline for improved memory.
26. Carrots
This clean eating grocery list has to have a healthy snack, and carrots are ideal. It is especially food for improving eye health.
27. Brussels sprouts
The cruciferous veggies have antioxidants, vitamin C and fiber and can fit in numerous dishes.
28. Broccoli
Broccoli can fit into almost any dish and contains a host of fiber, minerals, and vitamins.
29. Oranges
Oranges are a vital source of vitamin C and fiber. They taste great when eaten directly or when juiced.
30. Banana
If you need a pre-workout healthy snack, this clean eating grocery list favorite will give you a boost of energy. It can improve your heart health through its potassium.
31. Apple
Eat apples with skin to improve digestion and keep off anemia or other disorders.
32. Raspberries
These have great anti-aging properties and make great dessert dishes.
33. Grapes
They go well with breakfast cereals or fruit salads and have a lot of fiber, vitamins, and potassium.
34. Kale
This is the best source of Vitamin K. It also contains a vast number of minerals.
35. Spinach
This is a rich source in iron and can strengthen your digestive system.
36. Pineapple
These clean eating grocery list favorites are succulent, tasty and rich in vitamin C.
37. Zucchini
Zucchini is a versatile vegetable that could be put in a soup or cooked on its own.
38. Lettuce
Consider eating lettuce for low calories and high fiber. It is best eaten raw.
Seasonings and flavorings
39. Tomatoes
Reduces heart disease and makes salads or stews delicious.
40. Onions
You can use these for cooking or salads. They are packed with nutrients and antioxidants.
41. Ginger and garlic
These add a rich flavor to food but also have medicinal properties. They can combat the common cold.
42. Coconut oil
This oil curbs inflammation and is a healthy source of cholesterol.
43. Bell Pepper
In this clean eating Grocery list, bell pepper can’t miss because it is rich in vitamins and antioxidants.
44. Honey
Replace table sugar with honey for a kinder effect on your blood sugar. It cleans the digestive tract and fights colds too.
45. Cumin
This herb can help curb bloating and other gastrointestinal problems while adding an earthy flavor to your dishes.
46. Extra virgin olive oil
This oil has healthy monounsaturated fats and makes great vegetable salads.
47. Lemon
Lemon adds a savory element and usually balances out the bitterness in vegetables.
48. Cinnamon
This spice has medicinal properties and often makes a great baking ingredient.
49. Rosemary
A natural herb like rosemary is good for enhancing the aroma, flavor, and nutrition of food.
50. Mushrooms
They are low in calories, have plenty of fiber and can make lean stews.
The Bottom Line
Take these foods in the clean eating grocery list and use them for managing your weight and boosting your health.
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