Clean Eating Food List and Grocery List

So, you’ve decided to give clean eating a try, that’s amazing. But then reality hits: what do I actually buy?

From the produce aisle to the meat section and desserts to drinks, walking through the grocery store can be overwhelming when you’re trying to make healthier choices. There are “natural” labels slapped on everything, 20 different brands of yogurt, and snack bars that look almost healthy but are unfortunately full of sugar.

That’s why having a clean eating food list and grocery list on hand is important. A clean eating food list will help you sort through the noise.

In this guide, you’ll find the main categories of clean eating foods with examples, tips for choosing the best ones, and little swaps that will make embracing clean eating feel like a breeze.

And because I know how helpful it is to have something you can print and take shopping, I’ve also created a FREE Cleaning Eating Grocery List you can grab at the end of this post.

After all, eating clean is a lot easier when your cupboards, fridge, and freezer are filled with healthy foods.

How to eat clean for beginners: Food list & grocery list

Clean Eating Food List

Fruits

Fruits often get unfairly labelled as “too sugary, ” but the thing is, fruit sugar comes packaged with fiber, vitamins, and antioxidants that your body actually needs. Unlike a candy bar, an apple gives you steady energy without the crash.

Fruits are also one of the easiest clean foods to add to your diet because they require almost no prep. You can simply grab a banana on your way out the door, toss berries into your yogurt, or slice up an orange for an afternoon snack.

Remember to check labels for any added sugars in canned or dried fruits.

Examples of Clean Fruits to Keep on Hand:

Apples
Bananas
Oranges, mandarins, and grapefruits
Berries ( Blueberries, strawberries, raspberries, blackberries)
Grapes
Pears
Melons ( Cantaloupe, honeydew, watermelon)

Vegetables

Vegetables should be the building blocks of your clean eating diet. They are nutrient-dense, low in calories, and high in fiber, which means you can load your plate without overthinking portions.

Besides, veggies bring color, texture, and flavor variety to meals. They’re simply non-negotiable.

Remember, the key with vegetables is not to overcomplicate things. Roast a tray of carrots, sauté zucchini with garlic, or steam broccoli for a quick side dish.

And if you hate all the prep work, many supermarkets offer a variety of precut vegetables, or you can opt for the frozen vegetable aisle. Just remember to read the labels and go for options with little to no added salt.

Examples of Clean Vegetables to Stock up:

Leafy greens: spinach, kale, arugula, romaine
Cruciferous vegetables: broccoli, cauliflower, brussels sprouts, cabbage
Root vegetables: sweet potatoes, carrots, beets, parsnips
Everyday basics: bell peppers, cucumbers, zucchini, mushrooms, onions

Protein

Protein is one of the most essential building blocks in your diet. It supports muscle health, keeps your metabolism going, and helps you stay full between meals. Protein is important for your satiety levels if you are trying to lose weight.

The key to choosing the best protein sources when eating clean is to go for high-quality, minimally processed protein sources instead of heavily breaded or packaged options. Processed options include: bologna, salami, pepperoni, and hot dogs.

Remember, you don’t need to add protein shakes or bars to hit your protein goals. If you’re trying to hit, let’s say, 100g of protein daily, good protein sources like grilled chicken, bean stew, and boiled eggs will get you there.

And if you’re plant-based, legumes and soy-based proteins are fantastic choices.

Examples of Clean Protein Sources:

Chicken breast/thighs
Turkey ( Ground or whole cuts)
Fish: Salmon, tuna, cod, shrimp
Beef ( ground beef, and cuts)
Eggs
Plant proteins: beans, lentils, chickpeas, tofu, tempeh
Snack proteins: nuts, seeds, edamame

Other excellent sources of protein include canned beans and tuna. Look for reduced-sodium or no-salt-added options for canned beans, or rinse well to remove sodium. For tuna, look for tuna packed in water or olive oil with no additives.

Whole Grains

Grains sometimes get a bad reputation( the whole complex Vs simple carbs debate). However, when you choose whole grains, they’re an incredible source of clean and sustained energy.

Basically, whole grains still have fiber and nutrients intact, unlike refined grains like white bread that have been stripped down.

The fiber in whole grains helps keep your blood sugar steady, supports digestion, and keeps you fuller for longer, making whole grains important if you are trying to lose weight.

Besides, they are super versatile, oats for breakfast, brown rice in a stir fry for dinner, and quinoa tossed into a salad for lunch.

Examples of Whole Grains to Include:

Brown rice
Quinoa
Oats ( Rolled, steel-cut, or old-fashioned)
Barley
Farro
Millet
100% whole-grain bread or wraps
Whole wheat pasta
Popcorn (air popped)
Whole-wheat pizza dough

Pro Tip: If you’re transitioning from refined grains, try mixing half white rice with half brown rice as you adjust slowly.

Healthy Fats

No, fats are not the enemy. In fact, healthy fats are essential for brain health, hormone balance, and long-lasting energy. The problem comes with refined oils and processed trans fats (such as margarine and fried fast food). Clean eating focuses on whole, nutrient-rich fat sources.

Examples of Clean Healthy Fats:

Avocados
Olive oil (extra virgin for salads and light cooking)
Coconut oil ( best for high-heat cooking or baking)
Nuts: almonds, walnuts, cashews, pecans
Seeds: chia, flax, pumpkin, sunflower, hemp
Fatty fish: salmon, mackerel, sardines

Remember to watch your portions. Healthy or not, these foods are very nutrient-dense and easy to overdo.

Dairy and Alternatives

If your body tolerates dairy, it can absolutely be part of your clean eating lifestyle. However, it is essential to choose simple, minimally processed options without a laundry list of ingredients.

If you don’t do dairy, there are plenty of clean alternatives.

Keeping it simple is non-negotiable. Think plain Greek yogurt with fruits instead of sugary flavored yogurt, or unsweetened almond milk instead of creamers with additives.

Examples of Clean Dairy & Alternatives:

Greek yogurt ( plain, unsweetened)
Milk
Cottage cheese
Block cheeses ( cheddar, mozzarella, feta)
Unsweetened almond, oat, or coconut milk
Kefir ( unsweetened, probiotic-rich)

Pro Tip: Always, always, check the ingredient list on plant-based milks. The cleanest options have just water, nuts/oats, and maybe salt. Skip the ones with added sugars or oils.

Pantry Staples and Flavor Boosters

Clean eating DOESN’T mean bland eating. Herbs, spices, and simple condiments can bring meals to life without relying on processed sauces. Remember, a well-stocked pantry makes clean eating delicious.

Instead of bottled marinades or seasoning packets loaded with sugar and preservatives, keep your pantry filled with single-ingredient staples, and then you can mix and match to create different flavor combos.

Examples of Clean Pantry Staples:

Herbs: oregano, basil, thyme, rosemary
Spices: cinnamon, turmeric, cumin, paprika, chili powder
Garlic and onion ( fresh or powdered)
Sea salt, black pepper
Vinegars: apple cider vinegar, balsamic vinegar
Mustard, salsa, tahini, hot sauce ( with clean ingredient lists)
Broths ( low sodium, no MSG)

Desserts

Yes, you can still have dessert while eating clean. The key is swapping out highly processed options like packaged cookies and candy bars for treats made with simple, whole ingredients.

Think fruit-forward options, dark chocolate, or homemade goodies made with oats, nut butter, and natural sweeteners like honey and maple syrup.

Examples of Clean Desserts

Fresh berries with whipped coconut cream
Dark chocolate ( 70% cacao or higher)
Baked apples or pears with cinnamon
Energy bites made with oats, nut butter, and dates
Greek yogurt with honey and fruit

Drinks

Many drinks, including sodas, sweetened teas, and fancy coffee drinks, are hidden sugar bombs that can quickly undo your clean eating efforts.

But the good news is, clean drinks can just be as refreshing. Water should be the main character. And there are plenty of ways to keep it interesting. Herbal teas, sparkling water, and even clean smoothies can all make hydration enjoyable.

Examples of Clean Drinks

Water ( plain, sparkling, or infused with fruits/cucumber)
Herbal teas ( peppermint, chamomile, ginger)
Black coffee or coffee with unsweetened plant milk
Homemade smoothies with fruit, veggies, and unsweetened yogurt or nut milk
Unsweetened coconut water ( in moderation)

What about alcohol?

You might want to eliminate it, but it’s not necessary unless you want to. It is, however, very important that you limit how much you’re drinking.

Accordingly to the Dietary Guidelines for Americans,2020-2025, females should have no more than one drink a day and males no more than two. Wine and beer are the appropriate choices, but if you prefer cocktails, watch out for sugar-filled mixers.

Free Clean Eating Grocery List

Okay, here’s the fun part. You don’t need to memorize all of this. I’ve created a printable clean eating grocery list that includes all these food categories in a simple, ready-to-go format. Print it, stick it on your fridge, or take it with you to the store to make shopping a breeze.

Final Thoughts

Clean eating doesn’t mean filling your cart with expensive “super foods” or going all organic overnight, far from it. Eating clean is all about choosing healthy, whole foods with little to no added sugars, preservatives, and artificial colors or flavors. I hope this clean eating food list helps you realize how simple clean eating can be.

Ready for more? You might love my post on Clean Eating for Beginners: Tips, Grocery Lists & More.

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