The Best Clean Eating Grocery List For Weight Loss (+ Check List)
Written by: Liz Brown - Jun. 25, 2018
How many times have you wandered around the grocery store dazed and confused about what to buy when you’re trying to lose weight? It probably feels like every single food you see is bad for you– even that suspicious orange that is pre-peeled and ready to buy in that plastic container 🤔(a concept I still can’t wrap my head around).
With all the hidden sugars, unhealthy ingredients you can’t pronounce, questionable expiration dates… it’s no wonder clean eating can be intimidating! But what if you had a clean eating grocery list that helped streamline the process? Would you feel more confident about your food choices? If you’re unfamiliar with what clean eating is or why it’s important to a healthy eating plan, let me explain in more detail…
What Is Clean Eating
To put it simply, clean eating is a simple and healthy approach to eating. For some, this might mean eating “whole” foods that are in their most natural state when they acquire it. For example, an orange in its peel is in its natural state. That questionable orange that is pre-peeled and in the plastic… not so much.
But a clean eating diet for one person might mean something else entirely to another person. Eating “whole” foods all the time might not be feasible for some people but that doesn’t mean they aren’t “eating clean”. Minimally processed foods can be okay too! You just want to focus on consuming nutrient-dense, high-quality foods that are low(er) in calories than most grocery items. If you’re wondering how to start eating clean, this is a great place to start.
Do You Have A Healthy Relationship With Food?
Having a healthy relationship with food is just as important as the quality of food you put in your body. Loving your body in all phases of your health journey is of the utmost importance when trying to lose weight. Why? Because your mental health plays a huge role. Your mindset can make or break your progress and can even be a powerful driving force in your self-confidence, and motivation to get healthier. According to a 2016 study that was published on Statista, 77% of overweight people want to lose weight to improve their overall health .
I have been a Personal Trainer and Fitness Nutritionist since 2012 and have personally worked with hundreds of clients who were absolutely terrified about choosing healthy groceries. Just thinking about going to the grocery store with the intent of buying healthy foods gave them stress, anxiety, and feelings of overwhelm. It can be super intimidating if you don’t know what to look for–but having a master grocery list can help anyone make the best, healthiest, and most nutritious choices.
Tips For Choosing Healthy Groceries
With the proper guidance, clean eating can be easy–it’s just a matter of understanding what to avoid and making your clean eating grocery list purchases a recurring theme so buying them becomes a habit.
Here are 3 quick tips to help when choosing healthy groceries
Shop Along The Perimeter
All of the freshest ingredients in most grocery stores are found along the perimeter of the store. This is where you will find the fresh produce, meats, dairy, bread, and the bulk items. This means, avoid the isles!
Actually Read The Label
Take a minute or two to skim the food label before you toss it into your cart. You’d be surprised to find how quickly your habits will change once you’re aware of what you’re putting in your body
If You Can’t Pronounce It, Put It Back!
Perhaps the biggest piece of advice I can give is to avoid anything that has an unpronounceable ingredient on the label! Word of the wise, if you can’t pronounce it, it’s probably undergone some serious processing or manipulation stripping it of its nutritional value.
Celebrate Non-Scale Victories
As hard as it may be not to get frustrated when you look in the mirror after a full day of healthy eating and wonder where the heck your six-pack abs are, it will take time and consistency. Although your progress won’t always show immediately, there are a few non-scale victories you can celebrate within a few days of healthy eating…
Why You Should Have A Simple Weight Loss Grocery List
I have created an easy-to-follow weight loss grocery list to help make your journey to a healthier lifestyle as simple as possible. When getting started, however, it’s important to remember patience and consistency. Once you notice a change in your health, you won’t ever look back! But if you’re like many of my former clients, using this clean eating grocery list will help you make the necessary changes to finally lose weight and feel healthy.
Feel free to use this list to make healthy recipes you enjoy. You don’t need to buy everything on the list–simply use it as a guide to eliminate grocery items that are filled with junk and to stock your pantry/refrigerator with healthier options, in other words, “clean eating” options.
You should also keep a stack of high-quality supplements on hand to accelerate your progress and fill nutrient gaps in your diet.
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The Best Clean Eating Grocery List For Weight Loss
- High Protein Dairy
- Whole Eggs or Egg Whites (from free-range, grass-fed hens)
- Greek Yogurt (0% fat, plain)
- Cottage Cheese (best late-night snack)
- Organic Skim Milk
- High Protein Seafood
- Lean White Fish (wild-caught)
- High-Quality Fatty Fish (wild-caught)
- Alaskan Salmon
- Grilled or Steamed Shellfish
- Lean White Fish (wild-caught)
- High Protein Meats
- Boneless, Skinless Chicken Breast (free-range, grass-fed, raised without hormones/antibiotics)
- Organic Turkey (breast or ground)
- Lean Sirloin (USDA organic, grass-fed)
- Ground Beef (90% lean)
- Game Meats
- High Protein Plant-Based Foods
- Dried Lentils
- Peanut Butter
- Navy Beans
- Mixed Nuts (peanuts, cashews, almonds)
- Wheat Germ
- Soba Noodles
- Protein Supplements
- Super Youth Collagen Peptides
- Whey Protein
- Casein Protein
- Vegetarian/Vegan Protein
- Brazil Nuts
- Valencia Peanuts
- Sesame Seed
- Virgin Coconut
- Macadamia Nut
- Extra Virgin Olive
- Butters/Spreads (Natural)
- Other Sources of Healthy Fat
- Whole eggs
- Fatty Fish
Healthy Complex Carbohydrates
- Whole Grain Sources
- Bread/Wraps (Multi-grain, buckwheat, Ezekiel, oat bran, whole-meal spelt)
- Oat-Bran cereal (no added sugar)
- Steel Cut Oatmeal
- Whole Barley
- Whole-wheat or brown-rice couscous
- Wild, Black, or Brown Rice
- Brown Rice Cakes
- Whole-wheat/Whole-grain pasta
- Vegetable Sources
- Sweet Potatoes
- Low-Carb, High-Fiber
- Brussel Sprouts
- Spaghetti squash
- Peppers (green and red)
- Green beans
- Low Glycemic
- Green Apples
- Moderate Glycemic
- Pitted prunes
- High Glycemic (avoid during weight-loss except after a workout)
- Pure Maple Syrup
- Agave Nectar
- Raw Honey
- Organic Coconut Palm Sugar
- Apple Cider Vinegar
- Balsamic Vinegar
- White wine vinegar
- Pantry Items
- Dijon Mustard
- Low-sugar ketchup
- Tamari or Liquid Aminos
- Fresh Herbs & Spices
- Sea Salt
- Garlic Powder
- Onion Powder
- Cayenne Pepper
- Mustard Seed
- Bay Leaves
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