Saturday, February 2, 2013

Healthy Grocery List

When preparing to buy food for the week, it's important to have a plan in mind. Prepare yourself with this grocery list of clean, healthy foods that you can cook healthy, filling meals all week long. 

 A Few Tips and Guidelines to Keep in Mind: 

Avoid processed foods and baked goods . You want to eat foods that are in the most natural state- “Eat foods that are from a plant, not made in a plant”
Avoid all added sugars and salts

Read nutrition labels – if you can’t pronounce the ingredients, leave it alone! 

To see a clean eating daily meal plan example check this out.

When Creating Your Grocery List, 

Choose from the Following Foods: 

Drinks:  WATER!, Green Tea, Iced Tea (unsweetened), Coffee , Almond Milk (unsweetened), Rice Milk (unsweetened)

Condiments/Spices : Apple Cider Vinegar, Bragg’s Amino’s (low sodium soy sauce), Salsa, Mustard, reduced sugar ketchup, any spices or seasonings without salt, herbs, vinegarette, vanilla and almond extract, hot sauces, fat free cooking spray, vinegar (all varieties), tomato paste and sauces

Protein : Fish (salmon, tilapia, tuna in water, shellfish, swordfish, egg whites, lean chicken breast, lean turkey ground, top round steak, bison, angus burger (lean), pork chops, tofu, Greek yogurt, non-fat cottage cheese, whey protein. NO DELI MEATS!

Carb Sources : Lentils, Quinoa, Oats (not packaged!), rice cakes, couscous, Ezekiel bread, barley, brown rice, gluten free brown rice pasta, sweet potato, yams, squashes (all varieties), air popped popcorn (no added oils or salt), beans (all varieties), tortilla flats, pita bread, Kashi cereal (low sugar)

ALL FRUITS AND VEGETABLES – Stay away from canned and many pre-packaged items that have hidden sugar and salt added to them. Choose fresh, unprocessed or frozen bags of fruits and vegetables. Avoid white potatoes. Try to bake, roast, steam cook veggies, or eat raw. 

Fat Sources – Natural Peanut Butter (regular has too much added sugar), Nuts (raw, unsalted), Extra Virgin Olive Oil, fish oils, ground flaxseed, chia seeds, and avocado

Cheat Meals – Occasionally, social and physical needs require we eat “outside this box.” Allow yourself 1 cheat meal a week, if any . Try to incorporate lots of water and veggies with your cheat meal to avoid overindulging. Just remember – if you slip up, get back on track with your next meal! 

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Anonymous said...

I have been eating gluten free for a year. I do not care for the brown rice pasta, but I do like gluten free corn pasta. I have also good things about gf quinoa pasta. Would these be considered "clean"?

Karlene Murphy said...

Hey There! Yes, gluten free quinoa pasta should be fine. I would try to stay away from anything with corn in it- corn is one of the highest crops used with GMO's. Unless you are absolutely sure that the corn is organic, I would stay away if you're trying to be 100% clean. Hope this helps!

Amanda Gregory said...

Just out of curiosity, how much does a shopping trip like this normally run you? Because most of these foods are really expensive at my local grocery or natural food store, so I just can't see how this is on a bugdet. I'm not trying to be bitchy...just curious.

Karlene Murphy said...

Hey Amanda! That's a great question- this post is NOT intended to be a complete grocery list for one week- rather, it is a "clean/healthy foods list." You can pick and choose which of the foods from each category you like the best :) Therefore, I would NEVER buy all of these foods in one trip! A weekly trip to the grocery for my husband and I - and we both eat clean 100% - costs about $110.
Please check out my post on Clean Eating on a Budget -

Hope this helps!

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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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