Tuesday, January 15, 2013

Clean Eating Shopping List

I have compiled my past shopping lists into one. I mainly shop at HEB with the occasional run at Wal-Mart.

Animal Proteins:
  • Chicken Breasts
  • Lean or Extra Lean Ground Turkey
  • Eggs- organic, liquid, or regular is your preference
  • Pasteurized Liquid Egg Whites
  • Grass-fed Beef (rarely, if ever)
  • Salmon
  • Tuna
Alternative Proteins:
  • Kidney beans
  • Black beans
  • Pinto Beans
  • Chick Pea
  • Almonds, walnuts, pistachios
  • Crunchy Peanut Butter
  • Brown Rice
  • Whole grain bread
  • Whole grain spaghetti and pasta varities
  • Sweet Potatoes
  • Oats- steel cut or Quaker is your prefernce
  •  Granola (try to keep it under 5g/sugar per 30g serving)
 Healthy Fats:
  • any of the nuts listed above
  • Olive oil
  • Avocado
  • 2% milk
  • Almond milk
  • Greek yogurt
  • Natural cheese- low fat, reduced sodium is your preference as well
(done by season of course, but these items tend to always be around when I need them)
  • Fresh: apples, mangos, bananas, tangerines, green beans, zucchini, baby carrots, bell peppers, romaine lettuce, spinach, red leaf lettuce, white onion
  • Frozen: blueberries, peaches, mango, papaya, corn, broccoli
  • Honey
  • Natural pasta sauce- feel free to make some of your own!
  • Natural ketchup- there are varieties out there without high fructose corn syrup for the same price as regular ketchup
Happy shopping! Remember: pantry and frozen items last a long time so it is best to stock up on those! Also, buy meat in bulk so you can take it home and portion it out later. With this method of shopping, I only need to buy fresh fruits and veggies, eggs, and milk every week- making my shopping trip short and the total cost around $13

-Eating Clean in College

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