LIVING  TO  THRIVE AND LEARNING TO STRIVE.

Master Personal Trainer                         

CLEAN EATING SHOPPING LIST:

 SAVVY SHOPPER // ALWAYS.  SHOP.  THE.  LIST.

Keeping your kitchen well-stocked with the right ingredients will make meal preparation easy and enjoyable.  Use this extensive list to create clean eating dishes that satisfy and delight your senses.  Living a full life in and out of the kitchen is not about deprivation.  Remember you do not have to sacrifice good flavor just because you opt to eat whole foods instead of out of a box or a bag.

Fibrous Carbohydrates

Fruits & Vegetables

Look for colorful fruits and veggies.  Eat the rainbow! 
Purple & blue

 Eggplant

 Red cabbage

 Purple kale

 Beets

 Blueberries, blackberries, lingon berries

 Purple carrots

 Purple potatoes

 Black grapes

 Black cherries

 Black/purple plums


Orange & yellow

 Oranges

 Winter squash and pumpkin

 Orange peppers

 Carrots

 Cantaloupe

 Orange cauliflower

 Apricots, peaches

 Mangos


Dark green

 Spinach

 Beet greens (the tops of beets)

 Kale

 Broccoli

 Any other dark leafy green (e.g. turnip

greens, collard greens)

Lean Protein

Meat

 Lean/extra-lean cuts of beef

 Lamb

 Lean pork (e.g. pork tenderloin)

 Wild game (e.g. venison, elk)


Poultry

 Chicken

 Turkey breast

 Duck

 Eggs & egg whites


Fish

Salmon

Tilapia

Cod

Haddock
Smaller fish like herring and mackerel
 

Healthy Fats

Cold-pressed oils

 Extra-virgin olive oil

 Walnut oil

 Hemp seed oil

 Pumpkin seed oil

 Avocado seed oil

 Flax seed oil

 Extra-virgin coconut oil

 Grass-fed/organic butter

 Fresh avocado


Nuts & seeds

 Raw, unflavored, unsalted nuts

(e.g. almonds, cashews, walnuts, pecans,

Brazil nuts, hazelnuts, etc.)

 Raw, unflavored, unsalted seeds

(e.g. pumpkin seeds, sunflower seeds,

etc.)

 Ground flax seeds

 Natural nut butter


 
Brussels sprouts

Fresh herbs (e.g. parsley, basil)

Green beans, green peas

Zucchini

Cucumber


Red & pink

 Red peppers

 Tomatoes

 Strawberries

 Cherries

 Cranberries

 Red grapefruit

 Red-skinned apples

 Watermelon

 Red grapes

 Red radishes

 Red lettuce, radicchio

 Rhubarb stems


Misc

 Onions, leeks, shallots

 Garlic

 Mushrooms

 Cauliflower

 Fennel/Anise

 Celery

 
 
Seafood

 Shrimp (fresh or plain frozen)

 Mussels, clams, scallops

 Crab, lobster

 Calamari (not deep-fried)

Dairy

Dairy

 Low-fat cottage cheese

 Low-fat plain greek yogurt









Starchy Carbohydrates

Whole Grains
Oats (steel-cut or oat groats)

Buckwheat

Barley

Brown rice

Wild rice

Red rice

Amaranth

Quinoa

Teff

Wheat berries (whole wheat kernels)

Spelt

Kamut

Fruits and Vegetables
Corn
Sweet Potato
Potato
Yam
(Dried Fruit)

Plant-based proteins

 Lentils

 Beans

 Peas

 Hummus

 Tofu

 Vegetarian protein powders

(e.g. hemp protein, brown rice protein, pea, vegan blend)