Printable Clean Eating Grocery Shopping List

Shop the Perimeter

The idea behind starting with the perimeter is to prioritize whole, nutrient-dense foods that are less likely to be heavily processed or contain additives. However, this doesn't mean the inner aisles are entirely off-limits. Essential pantry items like whole grains, legumes, and certain condiments are often found in these aisles and can contribute to a clean eating lifestyle when chosen wisely.

In essence, starting with the perimeter encourages a focus on fresh, whole foods as the foundation of a clean eating approach, with a mindful exploration of the inner aisles for specific items that align with clean eating principles.

Condiments/Spices

Condiments

• Mustard: Choose plain mustard without added sugars or excessive preservatives.
• Salsa: Opt for fresh or jarred salsa with minimal ingredients and no added sugars.
• Hummus: A versatile and flavorful dip that can be used as a condiment.

Salad Dressings

• Olive Oil and Balsamic Vinegar: Make a simple dressing using extra virgin olive oil and balsamic vinegar.
• Greek Yogurt Dressing: Create a creamy dressing using Greek yogurt, lemon juice, and herbs.
• Homemade Vinaigrette: Mix olive oil, vinegar (apple cider or red wine), Dijon mustard, and herbs for a tasty vinaigrette.

Spices

• Herbs (Fresh or Dried): Basil, thyme, rosemary, and cilantro can add flavor without extra calories.
• Garlic and Onion Powder: These can add depth to dishes without the need for salt.
• Turmeric: Known for its anti-inflammatory properties, turmeric can be added to various dishes.
• Cumin: Adds a warm, earthy flavor and pairs well with many cuisines.
• Cayenne Pepper: For those who enjoy a bit of heat, cayenne pepper can be a great addition.

Breakfast

• Oats (Old-Fashioned or Steel-Cut): A versatile and fiber-rich option for oatmeal, overnight oats, or homemade granola.
• Greek Yogurt (Plain, Unsweetened): High in protein and probiotics, choose varieties without added sugars.
• Fresh Fruits: Stock up on a variety of whole fruits such as berries, apples, bananas, and citrus fruits.
• Eggs: A nutrient-dense protein source, rich in essential vitamins and minerals.
• Whole Grain Bread or Wraps: Look for options with minimal ingredients and high fiber content.
• Nut Butters (Almond, Peanut, or Cashew): Choose varieties with no added sugars or unhealthy additives.
• Chia Seeds and Flaxseeds: Packed with omega-3 fatty acids and fiber, they can be added to yogurt, smoothies, or oatmeal.
• Avocado: A nutrient-dense fruit that can be sliced or mashed on whole grain toast or incorporated into breakfast bowls.
• Unsweetened Almond or Coconut Milk: A dairy-free alternative with fewer additives and sugars.
• Unsweetened Whole Grain Cereal: Check labels for minimal ingredients and low sugar content.

Remember to focus on whole, minimally processed foods and be mindful of added sugars, preservatives, and artificial ingredients when selecting breakfast items. Building a balanced breakfast with a combination of protein, healthy fats, and fiber will help keep you satisfied and energized throughout the morning.

Snack Foods

1. Fresh Fruit: Apples, bananas, berries, and citrus fruits make convenient and nutritious snacks.
2. Vegetable Sticks with Hummus: Carrot, cucumber, and bell pepper sticks paired with a portion of hummus provide a satisfying and healthy snack.
3. Nuts and Seeds: Choose raw or dry-roasted varieties of almonds, walnuts, chia seeds, or pumpkin seeds for a nutrient-rich snack.
4. Greek Yogurt (Plain, Unsweetened): High in protein, it can be enjoyed on its own or with a drizzle of honey and fresh fruit.
5. Hard-Boiled Eggs: A portable source of protein and essential nutrients.
6. Whole Grain Crackers with Cheese: Look for crackers with minimal ingredients and pair them with a small serving of cheese for a balanced snack.
7. Dark Chocolate (70% cocoa or higher): Enjoyed in moderation, dark chocolate can satisfy sweet cravings with less sugar.
8. Air-Popped Popcorn: Make your own popcorn and season it with herbs or nutritional yeast for flavor without excess calories.
9. Homemade Energy Bites: Create your own with ingredients like oats, nut butter, seeds, and a touch of honey.
10. Dried Fruits (Without Added Sugars): Choose dried fruits like apricots, figs, or raisins without added sugars or preservatives.
11. Rice Cakes with Nut Butter: Opt for whole grain rice cakes and top them with your favorite nut butter for a satisfying and crunchy snack.
12. Edamame: A protein-packed option that can be enjoyed steamed and lightly salted.

Whole Grains

• Quinoa: A versatile and protein-rich grain that can be used as a base for salads, bowls, or a side dish, like in this Salmon Quinoa Salad recipe.
• Brown Rice: A nutritious alternative to white rice, rich in fiber and essential nutrients.
• Whole Wheat or Whole Grain Bread: Look for bread with whole wheat or whole grains listed as the first ingredient.
• Whole Wheat Pasta or Brown Rice Pasta: A healthier alternative to traditional pasta made from refined grains.
• Barley: A hearty grain that can be used in soups, stews, or as a side dish.
• Whole Grain Cereal: Choose options with minimal added sugars and high fiber content.
• Whole Grain Tortillas or Wraps: Ideal for making healthy wraps or burritos.
• Whole Grain Crackers: Look for crackers with whole grains and minimal added ingredients.

When shopping for these items, be sure to check labels to ensure that they contain whole grains and are free from excessive added sugars and unhealthy additives.

Healthy Fats

• Avocado: Rich in monounsaturated fats, avocados can be sliced for salads, spread on toast, or blended into smoothies.
• Olive Oil (Extra Virgin): A heart-healthy oil for cooking, salad dressings, or drizzling over vegetables.
• Nuts (Almonds, Walnuts, Pistachios): Packed with healthy fats, nuts make for a convenient and satisfying snack.
• Seeds (Chia Seeds, Flaxseeds, Sunflower Seeds): Add seeds to yogurt, oatmeal, or smoothies for a nutrient boost.
• Fatty Fish (Salmon, Mackerel, Sardines): Rich in omega-3 fatty acids, these fish contribute to heart health.
• Coconut Oil: A versatile oil for cooking, baking, or adding a touch of flavor to dishes.
• Dark Chocolate (70% cocoa or higher): Enjoyed in moderation, dark chocolate provides healthy fats and antioxidants.
• Nut Butters (Almond, Peanut, Cashew): Choose varieties with minimal ingredients and no added sugars.
• Cheese (in moderation): Opt for varieties like feta or goat cheese that are rich in flavor and can be used sparingly to add richness to dishes.
• Yogurt (Full-fat, Plain, Unsweetened): Choose plain, full-fat yogurt for a creamy and nutritious option without added sugars.

When incorporating these items, be mindful of portion sizes, especially with calorie-dense options like nuts and oils.

Beans and Legumes

• Lentils: Versatile and quick-cooking, lentils can be used in soups, stews, salads, or as a side dish and in a lentil shepherds pie.
• Chickpeas (Garbanzo Beans): Great for making hummus, adding to salads, or roasting for a crunchy snack.
• Black Beans: Ideal for salads, burritos, or as a side dish. They're a good source of protein and fiber and you can try making a Chocolate Black Bean Cake.
• Kidney Beans: Use kidney beans in chili, soups, or salads for added protein and a hearty texture.
• Cannellini Beans: These mild-flavored beans work well in soups, stews, or pasta dishes.
• Split Peas: A key ingredient in split pea soup, they're high in fiber and protein.
• Edamame: Young soybeans that can be steamed or boiled and enjoyed as a snack or added to salads or this Teriyaki Salmon Bowl.