Clean Eating Shopping List

Here are some suggestions for a healthy shopping list

Proteins
- Boneless, skinless chicken breast
- Tuna (water packed), or white meat chicken (water packed)
- Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
- Shrimp
- Extra lean ground beef or ground round (92-96%)
- Buffalo steak (lean)
- Protein powder (lactose free)
- Egg whites or eggs
- Rib eye steaks or roast
- Top round steaks or roast (aka stew meat, London broil, stir fry)
- Top sirloin (aka sirloin top butt)
- Beef tenderloin (aka filet, filet mignon)
- Top loin (NY strip steak)
- Flank steak (stir fry, fajita)
- Eye of round (cube meat, stew meat, bottom round, 96% lean ground round)
- Extra lean ground turkey, turkey breast slices or cutlets (fresh meat, not deli cuts)

Complex Carbohydrates
- Oatmeal (old fashioned or quick oats)
- Sweet potatoes (yams)
- Beans (pinto, black, kidney)
- Oat Bran Cereal (watch sugar, less than 6 grams)
- Brown rice
- Ezekiel bread (frozen healthy section of Kroger's or Whole Foods)
- Farina (cream of wheat from box)
- Multigrain hot cereal
- Pasta (whole wheat, Ezekiel brand - watch serving, very dense)
- Rice (jasmine, basmati, arborio, wild brown)
- Potatoes (red, baking, new)
- Kashi low sugar cereals (less than 6 grams of sugar)
- Whole wheat pita (low-carb variety - Joseph's pita bread, or Food for Life brand)
- Carbdown flatbread (Wal-mart)
- Corn tortillas (microwave to make crispy)
- Whole wheat tortillas
- Rice cakes (lightly salted only)

Vegetables & Fibrous Carbs
(Fresh first, frozen second, canned last choice)
- Green leafy lettuce (green leaf, red, leaf, romaine)/bagged salad
- Broccoli
- Asparagus
- String beans
- Black beans
- Spinach
- Bell Peppers
- Brussels sprouts
- Cauliflower
- Celery
- Mushrooms
- Pickles
- Cabbage
- Sprouts
- Cucumber
- Green or red pepper
- Onions
- Garlic
- Tomatoes
- Zucchini
- Squash
- Spaghetti squash
- Pumpkin

Fruit
(Fresh first, frozen second, canned last choice)
- Berries (blueberries & raspberries)
- Lemons or limes
- Melons (not watermelon)
- Grapefruit
- Apples
- Dates
- Grapes
- Oranges
- Eat bananas, strawberries, peaches and plums sparingly (lots of natural sugar)
- No dried fruits, including raisins (loaded with sugar)

Healthy Fats
- Natural style or organic peanut butter (even better, Peanut Wonder (Whole Foods Market)
- Olive oil or Safflower oil
- Nuts (peanuts, almonds)
- Flaxseed oil
- Avocado

Dairy & Eggs
- Low-fat or fat-free cottage cheese
- Eggs (cage-free are my favorite)
- Low or non-fat milk (drink dairy only occasionally)
- Non-fat yogurt (look for low sugar only)
- Fat-free string cheese
- Fat-free cream cheese

Beverages
- Bottled water
- Iced tea (decaf)
- Coffee (decaf)
- Crystal light or Wal-mart brand sugar-free drink mixes

Condiments & Misc.
- Fat-free mayonnaise (on occasion)
- Ketchup (Heinz one carb brand only)
- Reduced sodium soy sauce
- Reduced sodium teriyaki sauce
- Balsamic vinegar
- Balsamic or raspberry vinaigrette (Farm Grove)
- Salsa or fresh pico de gallo
- Splenda
- Steak Sauce
- Sugar Free Maple Syrup
- Sugar Free Jelly (Smuckers or Polaner)
- Chili paste
- Tomato paste (low sugar)
- Mustard (yellow or Dijon)
- Extracts (vanilla, almond, etc)
- Low sodium fat-free beef or chicken broth
- Worcestershire sauce
- Cooking spray (fat-free)
- Sugar-free applesauce for baking

Spices & Herbs
- Chili powder
- Mrs. Dash (all varieties)
- McCormick's (all varieties)
- Butter buds
- Cinnamon
- Allspice
- Basil
- Bay leaf
- Onion powder
- Garlic powder
- Dill
- Ginger
- Sage
- Rosemary
- Paprika
- Thyme
- Oregano
- Curry Powder
- Red pepper
- Marjoram
- Tarragon
- Dry mustard
- Cumin
- Saffron
- Nutmeg
- Pumpkin pie spice
- Black pepper