Basic Clean Eating Shopping List

I can get a lot of my shopping done between Trader Joe's, Target, Walmart and supplement stores (like Vitamin Shoppe).  Other great places to try are Amazon.com, Publix, Ingles, and Costco.


Pantry


• Baking powder
• Baking soda
• Vanilla extract
• Stevia
• Cinnamon

• Almond flour or Coconut flour (Trader Joe's)
• Coconut oil spray (Trader Joe's)
• Unsweetened apple sauce
• PB2 (Walmart - powdered peanut butter with significantly less calories & fat than regular peanut butter)
• Almond butter
• Natural popcorn (great snack in place of chips if you're craving something salty!)
• Steel cut rolled oats (not the quick cook kind!)
• Qunioa
• Brown rice
• 100% Whole-grain bread (Ezekial brand from Trader Joe's)
• 100% Whole-grain pasta (Trader Joe's)
• 100% Whole-grain wraps (Trader Joe's)
• Mrs. Dash no-salt seasoning
• Extra virgin olive oil
• Agave syrup
• Organic honey

                                                      Dairy

• Pasteurized liquid egg whites
• Eggs
• Nonfat plain Greek Yogurt (Chobani brand is my favorite!)
• Nonfat Vanilla Greek Yogurt (Chobani)
• Unsweetened vanilla almond milk
• Low fat cottage cheese

Produce

• All fresh or frozen fruits & veggies! (beets, broccoli, asparagus, peas, carrots, beans, spinach, kale, tomatoes, berries, apples, bananas, kiwi, pears, peaches, etc!)
• Avoid canned products

         Meats

• Tofu
• Seafood of all kinds (Mahi Mahi, Tuna, Tilapia, Shrimp, etc)
• Pork chops/tenderloin
• Deer meat
• Chicken

          Supplements

• Protein powder without sucralose in it (try Whey Factors)
• Delicious Greens 8000 powder (for those who don't eat enough veggies!)
• Quest Bars (eat in moderation)
• Flax seed (Trader Joe's, maybe Target)
• Chia seed (Trader Joe's, maybe Target)

This is not an exhaustive list by any means! You can find clean items everywhere, just make sure to read labels and don't get anything with "added sugar."  Keep track of where you find clean items and new interesting clean items so that you can always go back for more :)

A Little Fitness and Food

Everyone wants to get in the gym and diet like there's no tomorrow, but if you're anything like me, you're all "fit crazy" and motivated for about one month max and then you get bored or burn out on it. In fact, I just got started back today after going 3 weeks straight previously, which inspired this post :) I've read many times that a good motivator is to set a goal you want to reach and then treat yourself to a prize of some sort.  So, I thought I would make a printable that allows you to document what workout you did {if any} on a day and if you ate healthy that day.  At the bottom of the page {which has one week on it}, you write in what prize you earned for doing well that week!

Click here to get it!

You put a checkmark in the box if you worked out and a little description of your workout {i.e. arms and cardio} in the "workout" column.  Then you circle the letters under "clean meals" for each meal that was healthy.  It says "clean meals" because clean eating is a common diet and the one that I'm {trying} to stick to, but it can count for whatever diet you're on! I actually have this amazing online trainer who gives you a custom workout plan, nutrition guide and fitness advice! Here is her twitter:  @katyhearnFit  Her instagram name is katyhearnfit also.  Check out her instagram to see how much 4 weeks of working with her can do for you!  There's no magic pill or vibrating belly band {who came up with that anyway??} with this girl; she'll give you 100% if you give her 100% :)

As far as clean eating goes, I am NO expert by any means and still trying to figure it out, but I have found that Target has a great selection of foods that are considered clean {that aren't just fresh produce!} Later on, I'll form a grocery list with the specifics {when I'm more knowledgable} but for now I'll tell you that my understanding of clean eating is that the foods you buy should have a VERY short ingredient list with no crazy chemical names you can't pronounce!  Don't forget to avoid all fast food, of course and sodas!