Guest Post: Clean Eating Shopping List

Last week on Fitness Friday I shared a guest post from Karly of Clean Eating Survival Guide on a shopping list survival guide for clean eating.  She also shared a detailed list of foods in each category to incorporate into your diet and to stay away from.

Protein

♥ Chicken Breast

♥ Turkey breast steaks or mince

Please note: always look in added ingredients – you want the 100% natural turkey breast and mince not the brands with all the added ingredients like sugar, salt etc)

♥ Protein Powder

♥ Eggs or Liquid Egg whites

♥ Canned Tuna

♥ Salmon and Fish

♥ Tofu (Vegan friendly)

♥ Lentils & Chickpeas (Vegetarian friendly)

Proteins to stay away from:

X  Skinned chicken (the skin adds extra fat, you do not need)

X  Bread crumbed Meat

X  Bacon

X  Fatty meats

X  Deli Meats

Dairy/substitutes

♥ Soy milk

♥ Laughing cow cheese

♥ Greek Yogurt

Please note: the lower the sugar the better.

♥ Almond/oat/coconut/hemp milk

♥ Plain Non fat Greek Yogurt

♥ Low fat hard cheeses

Fresh Produce

Please note: I have only included a few names of vegetables as almost any veggie is great for you

♥ Spinach

♥ Kale

♥ Broccoli

♥ Asparagus

♥ Broccolini

♥ Sprouts

♥ Onion

♥ Carrots

♥ Green Beans

♥ Cauliflower

♥ Celery

Healthy Fats 

♥ Avocado

♥ Nut Butters (almond/pb/cashew)

♥ Olive Oil/Pumpkin Seed oil/coconut oil

♥ Raw nuts

Fats to stay away from: 

X   Butter or Margarine

X  Palm oil or Vegetable oil

X  Anything fried

Fruit

Please note: I have only included a few names of my favorite fruits for you.

♥ Blueberries/Raspberries/Strawberries

♥ Apples

♥ Bananas

♥ Oranges

♥ Pear

♥ Cantaloupe/rock melon

♥ Mango

Carbs/Starches

♥ Sweet Potato

♥ Yam

♥ Quinoa

♥ Oats/Oatmeal

♥ Sprouted/gluten free/seeded bread

♥ Brown rice

♥ Coconut/Whole meal/Buckwheat/Oat flour

Carbs to stay away from:

X  Sweets and Junk food

X  Pastries

X  Most Cereals (unless the cereal brands with very low sugar)

X  White bread

X  Fruit Juice

Sweeteners

♥ Sugar free Maple syrup (Walden Farms or Queens)

♥ Agave syrup

♥ Stevia
(A reader suggested raw honey as well)

Condiments & Spices

♥ Salt reduced Soy Sauce

♥ Dijon & normal Mustard

♥ Balsamic Vinegar

♥ Chili Powder

♥ Cinnamon (Great sprinkled on oatmeal)

♥ Basil

♥ Oregano

♥ Apple cider vinegar

♥ Extracts (vanilla,almond etc)

♥ Salsa

Snacks/Misc

♥ Quest Protein Bars (Can be ordered off iherb.com for non US citizens)

♥ Brown Rice cakes (great paired with cottage cheese as a snack)

♥ Green tea

♥ Psyllium Husk (Great to mix in protein shakes or on top of your cereal for extra fiber intake)

♥ 60-70% Dark Chocolate

♥ Cacao Powder

♥ Hummus (for a snack pair carrot sticks and hummus)

♥  Grapes (frozen makes an amazing snack)

Thank you, Karly, for the plethora of information you've shared with us!  This list makes grocery shopping for clean foods easy!

Below I've shared a visual of your typical daily intake of each food group.