clean eating grocery list

Clean Eating Grocery List

Losing weight, getting fit, and building lean muscle mass all require a healthy diet. And the best approach to healthy eating is clean eating.

What exactly do I mean by ‘clean eating’?

First of all, clean eating means cutting out highly processed foods. Processed and packaged foods, or those that hardly resemble their original ingredients, are less nutritionally dense and tend to have higher amounts of preservatives. Preservatives aren’t so great for dieting. Whether they’re chemical preservatives or higher amounts of sodium, these ingredients can really mess up your dieting efforts.

I always recommend to my clients going to all-natural, whole food, and organic (when possible) options. These foods tend to be the ‘cleanest’ in the truest sense of the word. With fewer chemicals and less processing, you’re more likely to reap the benefits of your healthy diet.

What about things like sugar and fat?

When I say “clean eating’, I’m also talking about a diet that is low in sugar and fat (especially bad fat). A clean diet should include foods that are healthy all around and compatible with an active and fit lifestyle.

So this means cutting back on ingredients that are going to cause fat accumulation. When sugar isn’t used up for energy, it’s more likely to be converted into fat and deposited in your body. Bad fats like trans and saturated fats should be avoided at all cost, as they’re bad for your physique and your overall health.

But some fats are good, like those found in olive oil, coconut oil, salmon, nuts, almond butter, and avocados. These fats, including omega-3 fatty acids, support overall physical and mental health and can actually help your weight loss efforts.

I recommend checking out my Low Fat Shopping List here. It’s a great starting point for clean eating and cutting back on bad fats.

Are carbs considered clean eating?

Carbs should really be eaten in moderation. Overloading on carbs can definitely present a challenge to your weight loss and fitness efforts. So I recommend cutting back on carbs, but not cutting them out altogether. Your body still needs carbohydrates for many important processes.

Clean eating does, however, require only whole grains and lightly processed carbs. This means replacing white and bleached flour with whole grain options, and white rice with brown rice. In most cases, whole wheat is still heavily processed, so look for whole grain whenever possible. As for bread, organic and sprouted grain options are the most lightly processed.

For a more complete Low Carb Shopping List, click here. There are lots of great options out there for substituting high-carb foods.

I hear a lot about protein, but is protein part of clean eating?

Yes, it absolutely is. Protein is a crucial component of any healthy diet, and it can definitely be consumed in a clean way. First and foremost, you need to choose lean meats like chicken, fish, and lean beef that are low in unhealthy fats. If possible, I also recommend organically fed protein sources, as these will be free of harmful steroids, growth hormones, and antibiotics. They’ll also be easier on your digestive system!

Remember, protein is important for supporting lean muscle mass and for keeping your metabolism revved up. Even if you’re vegan, you should be ensuring a good amount of protein in your diet.

Take a look at my High Protein Shopping List here for some good, healthy protein sources!

Your Clean Eating Grocery List

These tips and shopping lists should provide with everything you need to get on track with your diet and engage in a clean eating lifestyle. Start by taking the bad stuff out of your kitchen, cupboards, and fridge. Then shop more cleanly and wisely!

Have any questions or feedback about my Clean Eating Grocery List? Please leave a comment below…