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Clean Eating Shopping List

Clean Eating has been the buzz word for health conscious people for the last few years, but there is alot of confusion around what it actually means, what you should be eating and what you should be avoiding.

To help you on this journey and to help you get past the confusion, I’ve created this simple Clean Eating Shopping List. The foods that I keep in my kitchen to ensure I eat a clean diet full of foods that support and nourish my body.

(Get a Printable Version Here)

LOW GLYCEMIC INDEX (GI) GRAINS, PASTAS

  • Quinoa, buckwheat, millet and amaranth
  • Whole rolled or steel cut oats
  • Brown rice (not quick cooking)
  • 100% whole grain pasta, look for brown rice pasta if possible

LEGUMES

  • Chickpeas
  • Black beans
  • Kidney beans
  • White beans
  • Lentils

TINNED GOODS, preferably organic and no sugar or salt added

  • Chopped tomatoes
  • Artichokes
  • Salsa
  • Coconut milk

NUTS & SEEDS

  • Raw almonds and walnuts (for snacking)
  • Raw, hulled sunflower seeds
  • Raw, sliced almonds (for salads)
  • Raw pumpkin seeds
  • Organic, ground flax seeds
  • Chia seeds
  • Nut & seed butters: almond, cashew, sunflower seed butter, tahini

(Get a Printable Version Here)

PRODUCE (preferably organic; check your local farmers’ market for fresh local produce)

  • Yellow and red onions
  • Garlic
  • Lemons
  • Red bell peppers
  • Courgettes
  • Any GREEN vegetables (broccoli, brussels sprouts, asparagus, cucumbers, green beans, etc.)
  • Leafy greens – organic mixed greens, kale, spinach and any other type of leafy greens
  • Carrots
  • Apples, grapes, or your favourite snacking fruit (think seasonal for the freshest and best tasting)
  • Berries; strawberries, raspberries, blueberries, blackberries
  • Herbs, like basil and chives – a great way to add taste to food without relying on
    sauces

Tip: Only buy what you know you’ll eat that week.

FREEZER

  • Broad or edamame beans
  • Your preferred frozen veggies for sautéing (frozen vegetables can be more affordable than fresh)
  • Frozen berries for smoothies
  • Frozen salmon fillets, prawn, white fish (Note: if you have a local farm or whole foods shop, often you can find these items frozen)

MEATS AND EGGS (organic, grass-fed or free range is ideal if you can afford it)
Try to look for a local farm, as they often have meats that are grass-fed and may not be certified organic, but are treated humanely

  • Organic eggs
  • Organic/free-range chicken and turkey breast
  • Bacon, turkey bacon
  • Deli meats for making easy salads or sandwiches
  • Outdoor bred pork
  • Lamb
  • Grass-fed beef

DRINKS

  • Unsweetened almond milk
  • Coconut milk
  • Hemp milk
  • Coconut water
  • Your favorite green tea or herbal tea such as chamomile, rooibos, peppermint

(Get a Printable Version Here)

OILS (preferably organic and cold-pressed)

  • Extra virgin olive oil
  • Cold-pressed flax seed oil
  • Extra virgin coconut oil

FLOURS

  • Almond flour
  • Coconut flour
  • Spelt flour
  • Buckwheat flour

VINEGARS

  • Balsamic vinegar
  • Red wine vinegar
  • Rice vinegar
  • Raw apple cider vinegar (with mother)

CONDIMENTS AND SAUCES

  • Organic mayonnaise
  • Hot pepper sauce
  • Dijon mustard
  • Tamari soy sauce
  • Sea salt or himalayan pink salt
  • Organic ketchup (look for a sugar-free variety)
  • Sea Veggies (try your health food shop)

SWEETENERS

  • 100% real stevia
  • Honey
  • Your favorite real fruit jam
  • No artificial sweeteners, ever!

SPICE CABINET

  • Black pepper grinder
  • Sea salt (I like the Maldon brand)
  • Ground cumin
  • Cinnamon
  • Garlic salt
  • Crushed red pepper flakes

(Get a Printable Version Here)

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