Shopping List for a Clean Eating Lifestyle

With a clean diet, the three pieces of the puzzle are what to eat, when to eat it, and how much to eat. This list can be used as a resource regarding what to eat as part of a clean eating lifestyle.

For more detail on how to eat clean, please see How to Eat Clean and The Clean Eating Lifestyle: What to Eat.

Lean Protein Sources

The serving size for lean protein is typically about six ounces, about the size of your palm.

• Beef, tenderloin+
• Beef, extra-lean ground+
• Chicken breast, skinless
• Turkey breast
• Turkey, ground, extra lean
• Turkey tenderloin
• Pork Tenderloin, extra lean
• Egg whites (from whole eggs or liquid whites)^
• White fish varieties, wild-caught, such as cod, sole, haddock or halibut*
• Salmon, wild-caught and fresh+
• Shrimp, fresh or frozen**
• Scallops**
• Tuna steaks, wild-caught+
• Tuna in water^
• Protein Powder, use a low carb/fat/sodium brand^
• Ostrich
• Bison
• Venison or caribou

*The nutritional value of farm-raised fish is questionable, based on their diet and the increased chance of pollutants in the water in which they are raised. I also recommend limiting the consumption of Flounder and Orange Roughy and other fish typically associated with high mercury levels.)
+ Some may choose to limit consumption due to high fat content
** Some may choose to limit consumption due to high cholesterol content
^ Some may choose to limit consumption due to high sodium content

Other Sources of Protein

Portion sizes range with individual foods

• Non-fat milk
• Low-fat soy milk
• Beans – all types, includes: black, navy, pinto, lima, chickpeas, and black-eyed peas
• Tofu, soybeans, and edamame
• Unsalted Nuts, such as almonds, walnuts, cashews, and pistachios – practice portion control!
• Nut butters – practice portion control due to high fat, use unsalted varieties
• No/low fat yogurt, plain (add your own fresh fruit and sweetener)
• No/Low fat Greek yogurt
• No/Low fat Cottage Cheese (look for lower sodium brands)
• No/Low fat cheese: Mozzarella, Cheddar, Feta
• Other cheeses that can be used in small quantities while adding a lot of flavor:
  • Goat Cheese
  • Parmesan
  • Parmesan Reggiano

Complex Carbohydrates, affectionately known as “good carbs”

Whole Grains

Typical portion size is ½ cup, dry

• Oats, old fashioned or steel cut
• Oats, quick cooking (for recipes only!)
• Quinoa
• Barley
• Buckwheat
• Brown Rice
• Other rice varieties, such as: short grain rice, sweet rice, wild rice, mahogany and black rice
• Bulgur wheat
• Whole wheat couscous
• Air popped popcorn
• Rice cakes made from brown rice, unsalted

Breads

Portion sizes: 1 flatbread or pita, 2 slices Ezekiel bread

• Flatbread
• Whole wheat pita bread
• Ezekiel bread, low sodium

Pasta

• Tofu noodles, 1 serving
• Spaghetti Squash, as much as you want
• Whole Wheat Pasta, 1 serving occasionally

Veggies, aka “fiberous” carbs

Typical portion size is three ounces, but may range based on variety of veggie

• Asparagus
• Bean sprouts
• Beets
• Broccoli
• Cabbage
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Green Beans
• Kale
• Lettuce – darker leafed varieties are better
• Mushrooms
• Onion
• Peppers
• Pumpkin
• Spinach
• Squash
• Tomato

Limit these veggies:

• White potato
• Sweet Potato
• Yam
• Corn
• Olive
• Avocado

Fruits

One cup of diced fresh fruit is the typical serving size for most fruits.

Fruits with high-water content:

• Berries: strawberries, blueberries, blackberries, raspberries
• Cherries
• Watermelon
• Melon
• Oranges
• Tangerines
• Grapefruit
• Apples
• Peaches

Practice some portion control – lower water content fruit

• Grapes
• Banana
• Pineapple
• Mango

Limit intake of these fruits:

• Dried fruit
• Avocado

Healthy Fats – Oils, Seeds, Nuts, and Nut Butters

Practice portion control – high calories ahead!

• Olive oil
• Sesame oil
• Coconut oil
• Pumpkin oil
• Nuts, raw and unsalted, almonds, cashews, walnuts, and pistachios
• Nut butter with no-added salt, made from peanuts, almonds, or cashews
• Raw, unsalted seeds: sesame, poppy, fennel, celery, pumpkin, sunflower
• Flax seed, freshly ground
• Raw chocolate nibs

Condiments

• No-salt added ketchup
• Mustard

Items to Add Flavor and Texture

• Salsa, preferably fresh, reduced sodium, low carb
• Fresh, chopped herbs
• Lemon juice
• Lime juice
• Fresh, diced or minced veggies:
  • Onion
  • Pepper
  • Garlic
  • Mushrooms
  • Celery
• Fresh, shredded veggies:
  • Carrots
  • Broccoli (stalk)
  • Jícama
  • Cabbage
• Bean sprouts
• Dry spices
• No salt added spice blends
• “Hot” spices such as Ground Chipolte Chili Pepper and Red Pepper Flakes
• Unsweetened apple sauce or apple butter
• Raw chocolate nibs
• Cocoa powder, unsweetened
• Low-sodium broth
• Balsamic vinegar
• Wheat germ

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