The Essential Clean Eating Shopping List

Essential Clean Eating Shopping List - Grocery Cart - The JerdOne of the biggest complaints I hear from people who say they want to eat healthier is that “It’s too hard!

I get it; if being fit and healthy were easy there would be no need for websites like this!

That’s why I keep coming up with new resources to make things easier, so you can save all your energy for crushing your workouts in the gym.

Regular readers should have already seen:

Well today I have another indispensable resource for you that should help make stocking your pantry with healthy and nutritious foods an easy task!

Remember, the food you put in your body is the fuel that keeps you going.

If you eat like crap you will feel, and look, like crap. End of discussion.

Making sure that a majority of the food you eat is nutrient rich means you will not only feel good, but you’ll start to see the results once these better food choices become a regular habit. Your diet is where it all begins; yes, exercise is super important but no matter how much you are in the gym you can’t outrun your fork.

So today I want to make your trips to the grocery store so easy, a caveman could do it (please don’t sue me Geico.)

Here’s my printable shopping list suggestions for your healthy, and clean-eating, needs!

 Download the printable shopping list
to keep you on track.

Essential Clean Eating Shopping List - The Jerd

1. Lean Meats

  • Chicken Breast (skinless)
  • Turkey Breast (tenderloin or ground)
  • Ground Buffalo
  • Sirloin Tip Side Steak
  • Top Round Steak
  • Pork Tenderloin
  • Pork Loin Chop
  • Tuna (packed in water, low sodium)
  • Salmon (wild, not farmed)
  • Swordfish
  • Mahi-Mahi
  • Shrimp
  • Eggs (cage-free)

2. Fruits

  • Avocado
  • Blueberries
  • Blackberries
  • Strawberries
  • Raspberries
  • Apple
  • Banana
  • Kiwi
  • Lemon
  • Grapefruit

3. Vegetables

  • Yellow Squash
  • Spaghetti Squash
  • Zucchini
  • Sweet Potato
  • Tomato
  • Broccoli
  • Cauliflower
  • Cucumber
  • Asparagus
  • Bell Peppers (green, red, yellow, orange)
  • Onion
  • Spinach
  • Kale
  • Romaine Lettuce
  • Spring mix

4. Grains and Legumes

  • Quinoa
  • Brown Rice
  • Oats (steel cut)
  • Black Beans
  • Chickpeas
  • Almonds (raw)
  • Walnuts (raw)
  • Cashews (raw)

5. Dairy

  • Greek Yogurt
  • Block Cheese (if you have to do cheese, do a real block cheese)
  • Cottage Cheese (this is pushing the boundaries a bit, but it is pretty healthy for dairy)

You obviously don’t need to buy everything on this list, but a few items from each category and you have the ingredients for a ton of great healthy recipes!

Also, if you need something for a quick snack, there is only one protein bar I personally recommend… and that’s Quest Protein Bars. The ingredient list is short, the nutritional breakdown is solid (unlike most so-called protein bars) and they come in a variety of tasty flavors… check them out.

So what items are a permanent resident on your shopping list? Let me know in the comments below!

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PPS: Also check out our YouTube channel (if you want access to our Nerd-Core Fitness exercise videos), follow me on Twitter, and like us on Facebook and Google+ (there is content on both not available here on the site.) There are many different ways for you to get your daily dose of Jerdly goodness so don’t miss out!

5 replies
  1. Mia | xo Mia
    Mia | xo Mia says:

    This is an awesome cheat sheet! I try to keep my grocery list mainly to veggies and fruits, beans, and grains with the occasional tofu or tempeh addition, depending on my recipes for the week. That keeps my waistline and my wallet happy 🙂


Trackbacks & Pingbacks

  1. […] 1. Make Shopping Lists – Sherlock Holmes just doesn’t run into a situation, instead he uses his keen mind to analyze all the options ahead of time. So don’t just wander into the grocery store aimlessly. Have a plan! Think through the meals you want to prepare, write it all down and avoid impulse purchases. (If you need some more help in that department, here is my handy-dandy printable shopping list!) […]

  2. […] Create a list divided into sections – Fresh fruits and vegetables, lean meats, whole grains and legumes, and dairy. (If you want a quick cheat sheet, I’ve put one together for you right here!) […]

  3. […] yourself overwhelmed by the grocery store? Print out your healthy shopping list ahead of […]

  4. […] want to make, write it down ahead of time and don’t get suckered into impulse buys. Here is a printable shopping list you can hang on your […]

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