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Clean Eating Grocery List for beginners

 

It’s tough when you start a new regime, you pick up information from lots of different sources so it can be tough to know exactly what you should be eating! This list will get you started and is in no way an extensive list. It will help you understand what you need to buy to get started on your new nutritional journey.

 

Some important points to follow:

  • Choose organic/grassfed if your budget allows it
  • Shop in season
  • Pick out the produce that’s on special and stock up (especially if you can freeze it)
  • Choose lots of colour/variety
  • Keep your diet varied and interesting

 

Meat/Seafood

All meat is technically paleo but watch out for processed meats such as hot dogs or any low quality meats. I’ve chosen some of the obvious options so don’t feel limited to these, branch out, experiment include a nice variety.

  • Turkey, Chicken
  • Pork, Bacon
  • Beef, Steak, Biltong
  • Lamb
  • Venison, Game meat, Organ meat
  • Salmon, Tuna, Seabass, Cod, Scallops, Prawns, Crab, Shellfish (note the fatty fish is best due to their high Omega-3 fatty acid content.

 

Fruit

  • Avocado
  • Apple, Pear
  • Banana
  • Berries (all types), Pomegranate
  • Orange, Grapefruit, Mandarin, Lemon/Limes, mango, Kiwi
  • Grapes, Peaches, Plums,
  • Coconut, Pineapple, Papaya, Passionfruit
  • Dates, Figs, Prunes, Rhubarb
  • Tomatoes.

 

Vegetables

  • Asparagus,
  • Broccoli, Cauliflower, Brussel sprouts, Cabbage
  • Cucumber, Bell peppers, Onions
  • Carrots, Parsnip
  • Green beans, Celery, Leeks
  • Spinach, Kale, (all types of) Lettuce
  • Pumpkin, Squash, Radishes, Turnips,
  • Beetroot, Mushrooms
  • Sweet Potatoes

 

Dairy

 

  • Eggs: Chicken, duck, goose, quail
  • Yogurt – Always opt for Greek yogurt when you can
  • Feta/Goats cheese
  • Quark, Cottage cheese
  • Organic/Grassfed milk

 

Oils/Fats

  • Coconut oil
  • Pure Olive oil, Extra-Virgin Olive oil
  • Avocado oil
  • Sesame oil (occasionally)
  • Grassfed butter.

 

Nuts/Seeds

  • Almonds
  • Brazil nuts
  • Cashews
  • Chia seeds
  • Hazelnuts
  • Macadamia
  • Pecans
  • Pine nuts
  • Pistachios
  • Pumpkin seeds
  • Sesame seeds
  • Walnuts
  • Nut butter/milk.

 

Grains

  • Oats
  • Buckwheat
  • Brown/white rice
  • Quinoa

 

 

OILS, CONDIMENTS, & SPICES

  • Extra-Virgin Olive Oil, Coconut Oil
  • Raw Honey, or Natural Maple Syrup
  • Coconut aminos
  • Tinned tomatoes
  • Dijon Mustard
  • Tahini
  • Franks hot sauce
  • Apple Cider Vinegar/Balsamic Vinegar/Red Wine Vinegar,
  • Fresh Ground Black Pepper, Pure Salts (Pink Himalayan or Sea Salt)
  • Turmeric, Cayenne Pepper, Cinnamon, Nutmeg,Red Pepper Flakes

 

Baking

  • Alternative flours: almond, coconut, gluten free etc,
  • Coconut milk
  • Baking powder
  • Raw cacao
  • Cacao nibs
  • Dark chocolate chips, 85% dark chocolate

 

Supplements (Suggestions only)

  • Good quality fish oils (high in omega 3)
  • Multivitamin
  • Creatine,
  • Protein (find one that you can tolerate)
  • Glucosamine
  • Probiotics ( kombucha, sauerkraut, kimchi are all natural sources of probiotics)
  • Vitamin D/C-In winter months.

 

This list is simply a reference, it’s not meant that you go out and spend a fortune on every single item on the list. My goal is to help you if you are starting out with a new regime. There maybe foods on the list that you would prefer to avoid and that’s ok too. Eat the freshest and most nutritious food around and you are well on your way to optimum health!

 

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