Clean Eating Shopping List & Pantry Guide (2024)

Whether you’re new to clean eating or you’re a pro, I hope this healthy grocery list is helpful!

I share the major categories of foods to include on your shopping list, as well as a printable version that you can take to the store with you.

Navigating the aisles of the market can be intimidating when you’re trying to eat cleaner. Grocery shopping for healthy goods doesn’t need to be scary or expensive with these tips.

With skyrocketing food costs, it’s important to plan wisely to save money. Here are some of my best tips.

Unless you want to, there is no need to buy all fruit organic. In general, if you eat the skin, buy organic. Conventional is safe for fruits like bananas and avocados, which have a thick skin that you remove.

Check the EWG for more information on which fruits are most commonly sprayed with pesticides.

To save money, avoid pre-sliced fruits; buy in season when possible; and, purchase frozen if using in dishes like smoothies.

Here is a solid list of fruits to consider on your next grocery run:

• Apples
• Apricots
• Avocados
• Bananas
• Blackberries
• Blueberries
• Cherries
• Grapefruit
• Grapes
• Green Apples
• Kiwi
• Lemon
• Lime
• Mango
• Melons
• Nectarines
• Oranges
• Papaya
• Peaches
• Pears
• Persimmons
• Pineapples
• Pitted prunes
• Plums
• Pomegranates
• Raspberries
• Strawberries
• Tangerines
• Watermelon

Follow the same wisdom with vegetables when choosing organic or conventional.

For example, leafy greens should be purchased organic, while root veggies like onions are safe to purchase conventional. The EWG provides a comprehensive list.

Frozen options like frozen broccoli, green beans, and butternut squash are great ways to save money. Canned options like canned pumpkin puree are also a good way to save money.

Frozen vegetables are less forgiving in texture than frozen fruit, however, so budget accordingly.

Also, if you have picky eaters in the house, you might want to refer to my list of the Best Vegetables for Picky Eaters.

These vegetables are all great sources for your clean eating kitchen:

• Artichokes
• Arugula
• Asparagus
• Bell peppers
• Broccoli
• Brussel sprouts
• Butternut squash
• Cabbage
• Carrots
• Cauliflower
• Cucumbers
• Fennel
• Garlic
• Ginger
• Green beans
• Kale
• Mushrooms
• Okra
• Onions
• Peas
• Peppers
• Pumpkin
• Radishes
• Romaine lettuce
• Spaghetti squash
• Spinach
• Sweet Potatoes
• Tomatoes
• Yams
• Zucchini

Beans, peas, and legumes are often your least expensive grocery items, so stock up for plant-based dinners! Buying in bulk is a great way to save money.

Of these items, peanuts and edamame are the only ones that should really be purchased organic. Peanuts, especially, are best purchased in an organic Valencia variety to reduce mold and pesticide exposure.

Canned, frozen, and dried varieties are great ways to buy beans and lentils.

For the greatest nutrient density, search for “sprouted” varieties. These are considered easier on the digestive system and more bioavailable, though they’re not necessary.

Beans, peas, and legumes to add to your grocery list:

• Adzuki beans
• Black beans
• Black-eyed peas
• Cannellini beans
• Edamame
• Garbanzo beans
• Great northern beans
• Kidney beans
• Lentils
• Mung beans
• Navy beans
• Peas
• Peanuts
• Pinto beans
• Red beans

Meat, poultry, and fish will be your most expensive grocery items, so budget accordingly and consider eating sparingly to reduce cost.

It’s better for your health and the environment to have some well-sourced meat in your diet than a lot of factory farmed meat. Choose 100% grass-fed, grass-finished red meat. See my guide to finding local grass-fed meats.

Poultry and eggs are best when pasture-raised. Choose wild game meat over farmed. Fish and shellfish should be purchased wild-caught and sustainably-sourced whenever possible.

Any soy products should be certified organic, as these are heavily genetically modified and sprayed when conventional.

Learn more about the potential dangers of soy products and the safest ways to eat soy.

To save money, consider buying lean meats in bulk from a local source. Frozen meat and fish is also perfectly acceptable. In addition, canned fish is very affordable and nutrient-dense.

Best clean eating protein sources:

• Beef
• Bison
• Chicken
• Eggs
• Fish and shellfish
• Game meats
• Pork products including bacon
• Soy products including tofu and tempeh
• Turkey

If you choose dairy products, opt for 100% grass-fed and grass-finished whole milk to get the most nutrients.

Making your own dairy-free milk is a cost-effective alternative to store-bought, but if you need to purchase packaged, go for unsweetened options with as few ingredients as possible.

Conventional is generally safe to purchase for dairy-free milk products, except for homemade oat milk which ideally would be made with organic rolled oats.

To save money, consider using dairy-free milk as your daily milk rather than dairy milk. It typically has a much longer life in your refrigerator than dairy does. Save dairy for cheese and yogurt, which is more forgiving with food safety.

You might also want to learn about the health reasons to go dairy-free.

Dairy and dairy-free milk options:

• Almond milk
• Coconut milk and coconut beverage
• Cottage cheese
• Hemp milk
• Kefir
• Milk
• Rice milk
• Soy milk
• Yogurt

You should purchase these staples organic whenever possible, as they tend to have higher pesticide residues. Look for rice grown in California or India, if possible, for lower arsenic levels.

As with legumes, consider purchasing sprouted varieties of these grains for better bioavailability. Alternatively, sprout or soak them yourself before cooking.

If you are gluten-free, be sure to purchase options that are certified gluten-free to avoid cross-contamination. Learn more about the reasons to consider going gluten-free.

List of gluten-free grains to consider purchasing:

• Amaranth
• Buckwheat
• Corn
• Millet
• Oats
• Quinoa
• White rice
• Brown rice
• Sorghum
• Teff
• Wild rice

If you’re not gluten-free, you can consider adding other gluten-containing grains to your shopping list including:

• Barley
• Rye
• Wheat berries
• Spelt

If you’re looking for healthy bread alternatives, please do check out my full article on that topic.

Nuts and seeds are generally safe to purchase conventional, though you may choose to budget for organic to be safer. As with grains and legumes, sprouted is best, but not necessary!

To save keep items fresh, store your nuts and seeds in your refrigerator. They tend to go rancid quickly, so the cold environment can prolong their shelf lives.

You can also include nut butters such as peanut butter as part of a healthy diet. Try to find clean versions with no added oils or sugars.

Clean eating nuts and seeds:

• Almonds
• Brazil Nuts
• Cashews
• Chia seeds
• Flax seeds
• Hazelnuts
• Hemp seeds
• Macadamia nuts
• Pecans
• Pistachios
• Pumpkin seeds
• Sunflower seeds
• Walnuts

Unless you are baking daily, there’s not much need to buy your baking supplies organic. However, if you bake a lot, you may wish to buy organic flours to avoid contamination with pesticides.

Consider choosing dark chocolate chips to reduce sugar, raw cacao for more nutrients, and local raw honey for the most health benefits.

Sweeteners:

• Blackstrap Molasses
• Coconut Palm Sugar
• Maple Syrup
• Honey
• Brown Sugar
• Cane Sugar

Flours:

• Almond flour
• Cassava flour
• Coconut flour
• Gluten-free baking flour
• Paleo baking flour mix
• Tapioca flour
• Whole grain wheat flour (not gluten-free)

Other baking basics:

• Baking soda
• Baking powder
• Cocoa powder
• Chocolate chips

Most oils are fine to purchase conventional as opposed to organic.

Be wary of excessively cheap oils though. Liquid oils like olive oil and avocado oil should ideally be sold in dark glass bottles to avoid rancidity. Local olive oils may not come in dark bottles since they are likely to be fresher.

It’s best to spend your money on high-quality oils, preferably grown in California or imported from Italy or Greece.

Choose 100% grass-fed, grass-finished ghee and butter, and pasture-raised lard.

You can also purchase prepared salad dressings but try to find versions using healthy oils such as olive oil or avocado oil. See my list of the safest oils.

Healthy fat sources to consider including in your kitchen:

• Avocado oil
• Coconut oil
• Ghee
• Grass-fed butter
• Lard
• Olive oil
• Sesame oil
• Walnut oil

Spices can be pretty pesticide-heavy, so choose organic if you use them often. You can also save money by drying herbs yourself, from leftovers.

Dried herbs and spices to stock up on:

• Basil
• Bay Leaves
• Cayenne Pepper
• Cilantro
• Cinnamon
• Coriander
• Cumin
• Dill
• Garlic Powder
• Mint
• Mustard Seed
• Nutmeg
• Onion Powder
• Oregano
• Paprika
• Parsley
• Pepper
• Rosemary
• Sage
• Sea Salt
• Thyme
• Turmeric

Choose organic pantry staples with as few ingredients as possible. Steer clear of added sugars, preservatives, oils, or sodium.

Clean eating pantry staples:

• Balsamic vinegar
• Apple cider vinegar
• Coconut aminos
• Soy sauce (contains gluten) or tamari (gluten-free option)
• Hot sauce
• Mustard
• Ketchup
• Marinara sauce
• Nut or seed butters
• Dates
• Gluten-free or grain-free pasta

Packaged snacks will quickly eat up your budget, so use them sparingly. Be sure to read your labels to avoid any sneaky added sugar, undesirable oils, or questionable preservatives.

Just like with pantry staples, choose snacks with simple ingredients. Organic doesn’t need to be a priority with these, as you’re not eating them often.

To save money, check out store brands over name brands. Be sure to read your labels to compare, but often, store brands have similar ingredients and are less expensive.

If you prefer to make your own clean eating snacks at home, check out my complete list of the best gluten-free and dairy-free snacks.

Clean eating snacks to consider:

• Crackers
• Dark chocolate
• Dried fruit
• Dried seaweed
• Gluten-free wraps, breads, or baked goods
• Hummus
• Nut and seed butters
• Popcorn
• Salsa
• Grain-free or gluten-free crackers

What are the 10 healthiest foods to eat everyday?

How do I create a balanced grocery list?

To create a balanced grocery list, prioritize a mix of colorful fruits and vegetables, lean proteins, whole grains, and healthy fats. Stick mostly to the outer perimeter of the grocery store where fresh produce and meats are located, but don’t neglect inner aisles for whole grains and spices. Always check nutrition labels to avoid high-sugar, high-sodium, and overly processed foods.