Eating Clean Grocery List – Approved Foods List

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Flours

Sweeteners

Fruits

It’s best to choose berries in the morning and a citrus or banana directly following your workout, to eat in conjunction with your protein.

Melons

  • honeydew
  • cantaloupe
  • wintermelon

sub acid (low cal):

  • apple
  • papaya
  • pear
  • raspberry
  • blackberry
  • blueberry
  • cherry
  • mango
  • guava

acid (high water content, low cal):

  • orange
  • passionfruit
  • strawberry
  • tangerine
  • tomato
  • grapefruit

Sweet (more calorie & nutrient dense)

These are to be used before a workout because they are more insulin-responsive.

  • banana
  • date
  • fig
  • persimmon

Vegetables

Prepare vegetables by either steaming or grilling (may also eat raw). Stay away from anything sauteed or fried.

Flower bud:

  • broccoli
  • cauliflower
  • artichoke

Seeds:

  • beans

Leaves:

  • kale
  • collard greens
  • spinach
  • arugula
  • beet greens
  • chard
  • turnip greens
  • endive
  • lettuce
  • mustard greens
  • watercress
  • garlic chives
  • Cabbage

Leaf sheaths:

  • leek

Buds:

  • brussels sprouts
  • capers

Stems:

  • Kohlrabi

Stems of leaves:

  • celery
  • rhubarb
  • lemon grass

Stem shoots:

  • asparagus
  • bamboo shoots
  • ginger

Tubers:

  • potatoes
  • jerusalem artichokes
  • taro

Whole-plant sprouts:

  • soybean
  • mung beans
  • alfalfa

Roots:

      • carrots
      • parsnips
      • beets
      • radishes
      • rutabagas
      • turnips

Bulbs:

  • onions
  • shallots
  • garlic

Fruits used as vegetables:

  • tomatoes
  • cucumbers
  • squash
  • zucchini
  • pumpkins
  • peppers
  • eggplant
  • tomatillos
  • okra
  • avocado

Legumes:

  • green beans
  • lentils
  • snow peas
  • soybean

Note: Best options are fresh and frozen. However, if you choose canned, check for additives and high sodium.

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Fitness Blogger

About the Author

My Name is Erin and I’m the girl behind this blog. I started Live Life Active to document my journey (If you’re interested in starting a blog yourself, I’d HIGHLY suggest doing so – Here’s my post on how to start a blog).  Starting a personal blog was one of the best decisions I’ve made in my life to keep myself accountable on my health and it unexpectedly soon turned into quite a lucrative business adventure as well!  Anyway, if you’re on the fence of starting your own blog.  DO IT!!!  A year from now, you’ll wish you started today. Never mind, scratch that, you’ll wish you started yesterday.  Moral of the story…best decision I’ve made thus far.

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156 thoughts on “Eating Clean Grocery List – Approved Foods List”

    • Yes peaches are clean but they are loaded with sugar so be careful with them. Try to eat them earlier in the day and maybe limit yourself to half a peach per meal because of the sugar content.

      Reply
    • Yes Yes Yes to oatmeal! I eat whole wheat oats every morning for breakfast. As for mangos, yes, they are a part of a clean diet. Like any fruit, they are high in sugar and carbs so try to eat them early in the day. If you’re like me and eating 6 meals a day, I’d try to only have them in your first 4 meals of the day and try to limit it to around 1/4 cup per meal.

      Reply
  1. So any sugars or carbs should be first part of your day? If yes why? What if your work out is the later part of the day? Thoughts on wine? Or for that matter any alcohol ?

    Reply
    • Yes sugars and carbs in early meals because your body doesn’t need that extra energy while asleep! Wine isn’t approved but I personally think its fine every once in a while!

      Reply
  2. I am a vegan, and I don’t limit what fruits, veggies, or legumes I eat. I don’t eat any animal products, which are the main source of fat in a human’s diet. I don’t eat processed foods and only use olive oil and coconut oil sparingly. Eating half a peach? Really? It’s not processed sugar, it’s natural! Why not eat the whole thing?

    Reply
  3. Nice list. Not worried about genetically modified foods?
    I have switched to organic fruits & veggies where possible because of GMOs & pesticides.

    Reply
      • There are no proven health benefits to eating organic (some natural pesticides can even be more harmful!). I only say this because the whole “eat organic, it’s better for you” thing hasn’t been proven, and eating organic foods is not sustainable! It has a lower agricultural yield, and is less cost effective. There are people in this world who are starving, so fearing GM foods is something I can personally no longer afford to support or ignore.

        Reply
        • They do not have higher yields. Do your own research that does not come from Monsanto and the likes. They are ruining the soil, water, and lives. Research about the bees! Research how GM farmers are committing suicide! Research the health of other GM farmers. You may get the same nutrients from a GM apple as you would an organic apple, but that’s not the point. The point is putting food in our mouths that is natural. It’s eating what humans are supposed to eat, not laced food. (Meaning laced with pesticides)

          Reply
  4. I have a question regarding day 5… tomatoes. Can’t eat them! 🙁 any substitute??? My husband and I have just jumped on the “eat clean” bandwagon, and I’m super psyched to use this as our launching point, but for the hiccup of the tomatoes!! 🙂

    Reply
  5. Most of this is awesome, but I had a question on the sweeteners. All the research I’ve done shows that stevia in the raw and truvia both have added ingredients that are not natural. Stevia in the raw has added dextrose for example. Wouldn’t this make stevia in the raw an unclean food? Thanks

    Reply
    • I was going to say the same about Stevia in the raw and Truvia. If you are eating clean, then you want organic coconut palm sugar (sustainably grown only).

      Reply
  6. I never crave sweets until after dinner while catching up on shows- any suggestions? This is a great site btw! thank you!!!

    Reply
    • I have the same problem, girl!!! You can always try to make protein pudding.

      Protein Pudding:
      2 Cups of Almond Milk or Skim Milk
      One Box of Instant Sugar Free Fat Free Vanilla Pudding
      2-3 Scoops of Protein Powder

      Reply
    • Grain alcohol. Take 2 Tbsmorning and night and this will cause you to dislike the taste of anything overly sweet. Let me explain: Put a sprinkle of sugar in your mouth. Enough that you can taste the “sweet” and swallow or spit it out, up to you. Next put a few drops of the grain alcohol in your mouth and swoosh it around like mouth wash making sure that you cover your taste buds. I warn you the grain alcohol taste pretty darn nasty and you more than likely are going to want to spit it out but don’t. Now either swallow what remains or spit it out. Ok repeat the first step. Put more sugar in your mouth. You will notice you taste absolutely nothing. It blocks the signal to your brain that tells your brain that it is experiencing something sweet. If you take 2 Tbs 2x daily either straight up like you would cough syrup or you mix it wil a small amount of water then it will teach your body to stop craving those sweet things because you no longer get that “fix” you used to get when you did eat the sweet foods.

      Hope that helps!

      Reply
  7. I just read the comment about Stevia in the Raw. “In the Raw” is the brand name, and it does have some added stuff in it. There is pure Stevia out there, usually in liquid form that comes with a dropper.
    I agree with you Erin, there is such controversy over it, you have to decide on your own what is right for you.
    The biggest thing is, there is PLENTY for you to eat as you can see from the list. Its not crazy eating clean!
    Great list!

    Reply
  8. All of the clean eating things I’ve read have listed 100% maple syrup and honey as acceptable sugar substitutes…do you not recommend these? Also they have balsamic vinegar and olive oil as being suitable for salad dressing…thoughts?

    Reply
    • I’d say yes to them being clean but some people may be more strict than me 🙂 For dressing I usually use Newman’s Own dressings because they are all natural. I usually go for the balsamic vinaigrette and it’s delish!

      Reply
  9. I have a question. I keep seeing cottage cheese on these lists of clean foods. What is so clean about cottage cheese? When I look at the ingredients I see all these ingredients I can’t pronounce. Is there something I am missing here? Is there an organic brand that may be more “clean” out there? Thanks!

    Reply
    • I have wondered the same thing! I believe it’s because it’s high protein source. I’ve never seen an organic brand but I don’t eat cottage cheese. I can’t stand the texture!

      Reply
    • I love cottage cheese but in the last 10 years have noticed a textural/taste change. I started checking labels and realized that there seem to be many more ingredients than I remember. Recently I found that Daisy 2%, small curd cottage cheese has the following ingredients: Cultured Skim Milk, Cream, Salt, and Vitamin A Palmitate. It has a good flavor and texture, none of the sliminess in some of the other brands.

      Reply
    • Organic Valley makes cottage cheese, both ‘regular’ and ‘lowfat’ – not too much difference in the ingredients, as you can see below

      ‘Regular’ ingredients: Organic Cultured Pasteurized Skim Milk, Organic Pasteurized Cream, Organic Nonfat Milk, Citric Acid, Salt, Organic Guar Gum, Organic Locust Bean Gum, Acidophilus and Bifidus Cultures, Enzymes.

      Lowfat ingredients: Organic Cultured Pasteurized Skim Milk, Organic Pasteurized Cream, Organic Nonfat Milk, Citric Acid, Salt, Organic Guar Gum, Organic Locust Bean Gum, Acidophilus and Bifidus Cultures, Vitamin A Palmitate, Enzymes.

      Reply
  10. I have found that growing your own Stevia is very simple even though I live in Idaho! You can use it fresh or dry it. It works well in drinks. Also i extract the sweetness by simmering it for a little while. Then i can use it like the liquid drops you buy. When I tried the truvia & stevia in the raw I found it had a strange aftertaste.

    My grandsons love to pick it fresh add some mint leaves and either make a fresh mint tea or add a few fresh strawberries!

    You can find the seeds for Strevia on the internet.

    Reply
    • Splenda (sucralose) is not considered clean because it’s an artificual sweetner. I’ve read some studies that show that Splenda actually INCREASES appetite, contains chlorine, and had negative effects on the livers, spleens and kidneys of laboratory animals! I’d try to stay away from Splenda and stick to something like Truvia or Stevia.

      Reply
  11. I use organic blue agave nectar, the ingredients list that is the only ingredient. I’m confused to why it is not clean?

    Reply
    • I too am completely stumped as to why you would have Truvia and Stevia on here but not Agave Nectar – there is no way it cannot be clean. It is 100% Organic Agave Nectar, low GI so it does not spike blood sugar and can be used to sweeten anything. Do a little research people – don’t just blindly follow a list because it says “clean”!

      Reply
      • Like she said she didn’t make the list so she can’t give reasons as to why something is or isn’t on the list. Its up to the individual ultimately, if you think its clean then go for it

        Reply
  12. Hi,
    Thanks for the great list!
    Are any other cheeses besides cottage – considered clean?
    Also, are olives clean?

    Thanks!

    Reply
  13. You say to use skim milk, but have you ever read about all the things they do to milk to skim out the fat? And then they have to add in the vitamins and even color it so it looks white. I ONLY drink whole milk, just much less of it than I would like. I love milk :/

    Reply
    • Erica, I’m like you – I LOVE milk & switched from non-fat back to whole (although I drink lactaid b/c I’m now lactose intolerant). I’ve noticed that my sweet-tooth has significantly diminished & I am fuller longer (after reading about nonfat/lowfat vs. whole milk (and cheeses) is that they are more natural, without all the process/additives & it keeps the insulin levels in the body from crashing.

      Reply
  14. I was wondering if I could try crystal light, because I just took out pop and wanted something sweet that i could not feel guilty about, if not thats okay and maybe reccommend something?

    Reply
    • I wonderded the same thing a while back and my coach said NO to that because of artificial flavors. I switched to using True Lemon once in a while which is an all natural lemon flavor. They also have a lime flavor and a strawberry lemonade one 🙂

      Reply
    • Hey Brooke
      There is a drink called Ice, its flavored water that has 0 calories 0 sugar and 0 fake surgar and has green tea.

      Reply
  15. I was wondering if jello sugar free vanilla pudding snack pack is considered clean? I’m addicted to it and would hate to give it up!

    Reply
    • I personally think it’s okay but many wouldn’t agree with me. They ARE delish, I agree! Those that wouldn’t agree is because there are preservatives and artificial sweetners in them.

      Reply
  16. I love this- thanks for the info. Do you have a page or know of a page that has a list of non clean food. Most of us know some of the obvious things that arent clean, but I am betting there is a ton of stuff that is not considered clean that people think is.

    Reply
  17. Great list, I am just a little hesitant on the sugar free maple syrup. I have yet to see a product labeled sugar free that did not have artificial 0 calorie sweeteners in it. If you have found one I would love to know about it. Thankyou!

    Reply
  18. This is a great list! My only complaint is within the Lean Protein section. There are several fish/seafood options here that are on the RED FLAG list of not to eat from Monterrey Bay Aquarium Seafood Watch. Eat clean AND sustainable!!!

    Reply
    • Corn on the cob can be high in sugar so watch out for that. As for grits, make sure it’s used with white corn that is natural and not white flour. Grits can sometimes be high in sodium too. Also make sure to prepare your grits with clean ingredients!

      Reply
  19. There are some whole grains like chic seeds that are considered whole foods and are not processed. These high fiber foods are not only healthier but a lot of them are high in fiber and fiber keeps you full helping to reduce those crazy junk food cravings.

    Reply
  20. This is just my opinion but a lot of the foods on your list are not clean.

    95% of all soy in the USA is GMO. I chose to not eat it at all.
    It is in almost every processed food including cream of wheat. Read the label. That includes soy sauce.

    also most zucchini is gmo.

    Last year I spent 2 months in the hospital because of GMO foods. I eat fresh whole foods or nothing at all. has to be 100% organic.

    the worst is Fat free cooking spray. It is GMO soy and propellent which is nothing but, well GMO soy and butane. nasty stuff.

    almost all canned tomato’s have there skin stripped off with chemicals with the exception of Hunts who uses steam.

    Reply
  21. Erin,

    I really appreciate how much time and effort you have put in to creating this list, and of course, for helping others. Thank you!!!

    Reply
  22. What about turkey bacon? I have been looking everywhere for a 100% complete list of foods that are allowed while eating clean and cannot find one.

    Reply
  23. Why is salmon not on the protein list, but tilapia is? Tilapia is a farmed fish, most of the tilapia eaten in America is from China or Taiwan with many pollutants and very weak management systems. I would choose wild caught salmon over tilapia every time.

    Reply
    • It is, it’s under fatty protein, probably because it has a higher fat content than the lean proteins. Salmon is a prime source of Omega-3, after all.

      Reply
  24. What I never understand about these lists, is the serving size. Am I supposed to have 1 serving of each of those things every day? How often for each thing? Banana every day, walnuts every 2 or 3 days? 1/2 of serving of salmon today and 1 serving of blueberries tomorrow. lol I just don’t understand how to know how much to have how often.

    Any tips? My biggest concern is that as much as I try to eat clean, I might be eating the wrong amounts of the right things either too often, or not often enough. Exhausting! hahaha

    Thanks for the list and the efforts.

    Reply
  25. I disagree with sugar free maple syrup… anything listed as low fat, no fat or sugar free that aren’t naturally are not clean!

    Reply
  26. I was wondering what about canned fruit and frozen fruit, Im in the military living overseas in the middle east and some fruits are just not available fresh, would it be ok to use frozen and canned fruits that have no added sugars?

    Reply
  27. Hi

    Not sure if they were mentioned, but what about black beans, great northern beans, navy beans, etc…?

    Thanks!

    Reply
  28. What is your opinion on veganese? It has all natural ingredients. Also, what are the best type of clean wraps to get? I haven’t been eating natural peanut butter..what is exactly is the difference?

    Reply
  29. Is frozen anything off the list? Does everything need to be fresh in order to be considered clean? I like to prepare tilapia, but purchase it frozen for convenience.

    Reply
    • I buy frozen veggies..the ones you can steam. Check the ingredients list. If there are a lot of things you can’t pronounce, it’s not considered clean. If it has 3 simple ingredients and it’s frozen, it’s good to go!

      Reply
  30. Just wondering if organic 100% cranberry juice from concentrate considered clean? I use about 2 ounces in my protien smoothie in the morning.
    Thanks!!

    Reply
  31. Can i eat jordans muesli and oat granola?
    this is the ingredient list?

    British Wholegrain Cereals (60%) (Oat Flakes, Wheat Flakes, Toasted Wheat Flakes), Dried Fruit (25%) (Chopped Dates (11%), Raisins (11%), Dried Apple Slices (3.5%)), Sunflower Seeds (10%), Raw Cane Sugar, Vegetable Oil (Rapeseed Oil, Palm Oil), Honey, Almonds, Natural Flavouring

    Reply
    • The red flags are the vegetable oil and the natural flavoring. Natural flavoring can mean many things, including Castoreum, which comes from beaver anal glands.

      Reply
  32. I am new to clean eating and feeling a little overwhelmed. Reading through the posts I see that you suggest fruits in the early part of the day, how many servings of fruit and veggies do you suggest? I juice in the mornings, should that be all the fruit I use for the day?

    Thanks for your wonderful list!

    Reply
  33. Hi there,
    I’m about 3 weeks into eating clean and am still kind of confused when it comes to grains. I was confused regarding oatmeal, but I see you have it every morning. What about whole wheat or multigrain breads? Ok? Is it better to have a wrap? Rice? If you could clarify, I’d appreciate it.

    Thanks!

    Reply
    • Whole wheat oats are a staple to clean eating diets! Whole wheat and multigrain breads are okay but ezekiel bread is the best option. Brown rice is also a great choice for carbs. Hope this helps.

      Reply
  34. Please explain how Truvia is considered clean. If eating clean means avoid processed/chemically enhanced foods have you looked further into how Truvia (even Stevia in the Raw) is created?

    Reply
  35. If you are eating “clean” it should look like this. Whole unprocessed foods…no grains, legumes, and dairy. Eat meats, healthy fats, tons of veggies, and a little fruit. This has worked for hundreds of my clients and its sustainable. If you eat this way you will always have great body aesthetics and will never have to diet.

    Reply
  36. I have a couple of questions
    1. Coconut milk, We drink coconut milk we prefer the taste a bit and based on labels it seems comparable to almond milk.Would you consider it clean?
    ALSO we eat clean, i’d say 75-80% of the time. My four year old has the easiest time with it. And while i’d like for it to be my strict diet I am allergic to citrus( orange lemon strawberry grapefruit etc ) gluten, lactose, walnuts hazelnuts ( sad nutella has always been my cheat) most spices, tomatoes …so problem is that even in clean eating i’m limited. And i’m in Wyoming.! It is so hard for me to find grab and go food I don’t have guarenteed time to pre bullit kale smoothies and i get worn out on things like bananas. what would you recommend that is easier to grab that is clean?

    Reply
  37. I’m a beginner in this whole clean eating thing, so I have some questions:

    Why greek yoghurt is better then the plain, nature one?
    Are dried goods (like raisins or plums, peaches, dates) clean?
    (I know they contain much more sugar than the fresh ones)
    Is tahini clean? It’s made of sezame seeds and a ‘must have’ ingerdient to hummus, which I love!
    All diary products are tabu, except cottage cheese? But what about goat cheese or sheep cheese?
    I had ( to be honest have) eating disorder and I’m literally afraid of protein powder, bar , anything.
    Why is it good to give that to your body? Is it good only when you want to build muscles?

    Thanks for sharing this list with us! It’s great btw! 🙂

    Reply
  38. Did I overlook Rye and Buckwheat flour? I get my buckwheat from the grower and it is unprocessed. Used to for baked zucchini and avocado sticks with just a spray of olive oil it is great to introduce young eaters to a non-fried alternative. Also can be used with any root vegetables in the same way. Make fresh ketchup (using all clean foods and sweetener sparingly) for dipping and everyone is happy.

    Reply
  39. One of my favorite foods is salmon (I guess wild salmon is the best, because it usually contains less pollutants). You get a lot of protein and also the healthy fats in there. I am also big on brown rice. Those two are staples in my diet. 🙂

    Reply
  40. This list saved me a ton of time! My nutritionist recommended bamboo shoots and papaya (both on your list) and a few others. Going shopping tonight and will be using this as a helpful resource.

    Reply
  41. I have to lose weight. Like 90 pounds. I can’t do floor exercise because of my back. I can walk but not to far. I’m 65 years old. I was told to fast with broth and water for three days. Then start eating clean and pure foods. Will this help me. I have tried everything. I get to a 35 pound loss and start gaining. I have no thyroid and a bad heart.

    Reply

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