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YOUR EAT-CLEAN DIET BASIC STOCK-UP LIST

SMART (AND SQUEAKY-CLEAN!) SHOPPING STRATEGIES

○ Setasidesometimetoplanandshopforatleastaweek’sworthofEat-Cleanmeals.

○ Trytoshopsoloifyoucan.○ Sticktoyourlist!Ifit’snotwritten

down,itshouldn’tgointhecart.○ Don’tshopwhenyou’rehungry.

(Hungerpangs+endlessfoodoptions=trouble!)

○ Sticktotheouterwallsofthegro-cerystore–thisisusuallywhereallthehealthyfoodsarekept.

○ Belabelsavvy.AnythingwithalonglistofunpronounceableingredientsisnotaCleanfood.

○ Buyseasonalandlocalifpossible.○ Usecoupons,compareprices,buyin

bulkandfreezetosavemoney.

Produce VEGETABLES Asparagus

 Beets

 Bell peppers

 Broccoli

 Brussels sprouts

 Cabbage

 Carrots

 Cauliflower

 Celery

 Cucumbers

 Garlic

 Green and/or yellow beans

 Kale and other deep greens

 Leeks

 Mushrooms

 Onions (red, white, Vidalia, etc.)

 Salad greens (the darker the leaf the better)

 Spinach

 Sprouts

 Squash

 Sweet potatoes

 Tomatoes

 Turnips

 Yukon gold potatoes

 Zucchini

FRUIT

 Apples

 Avocado

 Bananas

 Berries, in season or frozen

 Grapes

 Lemons and limes

 Melons

 Oranges

 Pears

 Unsweetened dried fruit

FRESH HERBS Basil, cilantro,

oregano, parsley, thyme

Bakery  Whole-grain and/or Ezekiel breads, pitas,

wraps, buns, bagels, tortillas

 Brown-rice wraps

Meat, Poultry and Seafood  Beef tenderloin

 Bison tenderloin

 Chicken breasts (boneless, skinless)

 Elk

 Lean ground bison or beef

 Lean ground chicken

 Lean ground turkey

 Pork tenderloin

 Salmon (wild if possible)

 Tilapia, cod, sole or other whitefish

 Turkey breasts (skinless)

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Meat Alternatives Black beans

 Chickpeas

 Edamame

 Eggs (free range if possible)

 Kidney beans

 Lentils/Puy lentils

 Tempeh

 Textured vegetable protein

 Tofu (extra firm and silken)

Dairy and Dairy Alternatives Butter and/or olive oil-based spread

 Feta cheese

 Kefir

 Low-fat or nonfat plain yogurt

 Skim milk

 Soy, almond and/or rice milk

Nuts, Seeds and Oils  Avocado oil (and other exotic oils)

 Coconut butter

 Extra virgin olive oil

 Flaxseed

 Unsalted almonds, cashews and walnuts

 Unsalted sunflower seeds

 Natural nut butters (walnut, peanut,

almond and cashew)

Cereals Muesli (no added sugar)

 Oat bran

 Oatmeal

 Red River or other multigrain hot cereal

 Wheat germ

Beverages Coffee

 Green tea

 Herbal teas

 Regular black tea

Dry Goods Baking powder and soda

 Black peppercorns

 Brown rice

 Bulgur

 Millet

 Quinoa

 Sea salt

 Sugar alternatives

(Sucanat, maple flakes, etc.)

 Whole-grain flours (amaranth, spelt, etc.)

 Spices (cinnamon, nutmeg, cumin, etc.)

 Vanilla

 Wheat berries

 Whole-grain pasta

 Whole-wheat flour (unbleached)

Canned Goods

(look for BPA-free, low-sodium versions)

 Black beans

 Chickpeas

 Corn

 Kidney beans

 Lentils

 Organic tomatoes

 Peas

 Tomato paste

 Tuna and/or salmon (packed in water)

Condiments All-natural, sugar-free tomato sauce

 Honey

 Mustard

 Salsa

 Tahini (for making hummus)

 Unsweetened applesauce

Supplements (optional)

 Bee pollen

 Calcium

 Creatine

 Fish oil supplements

 Magnesium

 MSM

 Multivitamins

 Protein powder

(unflavored and all natural)

 Spirulina

Miscellaneous Apple cider vinegar

 Balsamic vinegar

 Cheesecloth

 Low-sodium chicken and/or

vegetable stock

 Red pepper flakes

 Rice vinegar

 Tarragon vinegar

(and other exotic vinegars)

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STAYING POWERAfter you’ve stocked up on healthy fare, you’re going to want to make sure it lasts. Here are a few tips for keeping your Clean food fresher longer:

○ Stockuponglasscontainersinallsizesandshapes.

○ Storeoats,rice,driedlegumesandbakingsuppliesinlabeled,airtightglasscontainers.

○ Keepoilsandspicesinacool,darkplace.○ Don’tkeepleftoversforlongerthan

threedays.○ Keeptomatoesonthecounter,

butseparatefombananas.○ Keepyournutsandseedsinthefridge

orfreezertokeepthemfromgoingrancid.○ Freezevegetablesandfruitatthepeak

oftheirseasonsoyoucanenjoythemallyearlong.

○ Makepreserves!There’snothingbetter(orCleaner)thanhomemadejams,picklesandspreads.