Let's go Shopping!

The Basic Shopping Guide

Before you head to the grocery store know this:

• You must read the ingredients! Just because the food industry says it’s “healthy” does not mean it actually is. Some of those “healthy” products are loaded with sugars and chemicals that will affect your body negatively.

• Don’t go to the grocery store hungry! Do yourself a favor and have a little bite before you go; it’ll make it way easier not to steer away from your original shopping list.

• PLAN! What are you going to make for the week? Write out specific meals rather than buying a random assortment of foods. **Meal planning is essential**

• Buy organic (when you can). I know it’s often the more expensive option. If you are on a budget, buy just the items that are essential to have organic.

• Shop mostly the perimeter of the store. Processed packaged foods live in the middle aisles 

• Local supermarkets, Trader Joe’s, Whole Foods, and Local Farms/Farmer’s Markets are some of the best places to buy for a clean eating diet.

TIP- When you start clean eating you do NOT need to buy everything I have listed below. This is just a guide to use to make your meal plan and go shopping for the BEST foods for a clean eating diet! Of course, there are things you may not like, so omit them. Make it work for you, but make sure you are buying items in these essential groups.TIP- Buying frozen fruits or veggies can help save money! (Try to buy organic still)

Grocery List

Vegetables

• Broccoli
• Zucchini
• Asparagus
• Onions
• Brussels Sprouts
• Peppers
• Spaghetti Squash
• Cauliflower
• Tomatoes
• Baby Bella Mushrooms
• Organic Mixed Greens
• Organic Spinach

Fruits

• Organic Strawberries
• Organic Blueberries
• Organic Raspberries
• Organic Blackberries
• Bananas
• Pineapple
• Watermelon
• Cherries
• Organic Apples
• Lemon (Great to add to your water for flavor!)

Dairy

• Unsweetened Coconut Milk
• Unsweetened Almond Milk
• Organic/farm fresh Eggs (Protein)
• Greek Yogurt
•  Egg Whites (Protein)

Healthy Fats

• Nut Butters (Read the label on these! They should ONLY contain almonds or peanuts. No hydrogenated oils or added sugars.)
• Avocados
• Extra-Virgin Olive Oil
• Coconut Oil
• Raw Almonds
• Raw Walnuts
• Nuts/Seeds of choice (no salt)

Carbs

• Organic Oats (Bob’s Red Mill makes a great gluten-free one)
• Quinoa
• Sweet Potatoes (vegetable but great source of carbohydrates)
• Whole wheat bread/wraps 
•  Brown Rice/Quinoa Pasta

 Protein

• Organic Eggs (farm fresh, if possible)
• Organic boneless chicken breasts
• 100% Grass-fed ground beef (I buy 90/10)
• 100% Grass-fed steak
• Extra-lean ground turkey meat
• Wild Caught Salmon
• Swordfish
• Wild Caught Mahi-Mahi
• Frozen Shrimp
• Protein Powders

Other

• Frozen organic berries (for smoothies/shakes)
• Unsweetened vanilla almond milk
• Salsa
• Coffee (buy organic and/or local whenever possible)
• Green tea/Herbal teas

Kitchen Staples:

Oils:

• Extra Virgin Olive Oil
• Coconut Oil
• Extra-Virgin Olive Oil Spray
• Coconut Oil Spray

Condiments:

• Soy Sauce of choice: Regular, Tamari (Gluten-free), or Coconut Amino
• Hot Sauce
• Sriracha
• Dijon Mustard

Vinegars:

• Rice vinegar
• Balsamic vinegar
• White wine vinegar
• Apple cider vinegar
• Red wine vinegar

Sweeteners:

• Agave Syrup
• Organic Fresh Raw Honey
• Pure Organic Maple Syrup
• Stevia Drops
• Stevia Powder
• Coconut Palm Sugar

Spices:

• Himalayan Sea Salt
• Pepper Mill
• Garlic Mill
• Red Pepper Flakes
• Mrs. Dash Italian Seasoning
• Mrs. Dash Original Blend
• Adobo Seasoning
• Old Bay
• Garlic Powder
• Onion Powder
• Cinnamon
• Basil
• Cayenne Pepper
• Paprika
• Rosemary
• Parsley
• Oregano
• Cilantro
• Cumin
• Chili Powder
• Sesame Seeds
• Minced Onion
• Dill
• Curry Powder
• Mrs. Dash Italian Seasoning 

Baking:

• Baking Powder
• Baking Soda
• Pure Organic Vanilla Extract
• Pure Organic Almond Extract
• Unsweetened Cacao
• Unsweetened Coconut Flakes
• Pitted Medjool Dates
• Flax Meal
• Chia Seeds
• Unsweetened Applesauce

Shelf Items: 

• Nut Butters (read ingredients- get ones that are just the nuts, no added sugars/oils)
• Diced Tomatoes (preferably organic/no salt)
• Tomato Sauce (preferably organic/no salt)
• Tomato Paste (preferably organic/no salt)
• Coconut Milk (I always keep 1 in the fridge)
• Organic Chicken Broth
• Organic Vegetable Broth

Powders/Flours:

• Protein Powders
• Brown Rice Flour
• Almond Meal/Flour
• Coconut Flour
• GF All-Purpose Flour

Juices:

• Lemon juice
• Lime juice

Fresh:

• Garlic
• Basil