Clean-Eating Shopping List for One 25.01.2016

clean eating shopping list@photo

Is that New Year’s Resolution to eat healthier starting to fizzle out? Stay strong with the help of our clean-eating shopping list for one. It can be difficult to stick to a goal when you’re the only one, but this grocery guide will come in handy the next time you want to wander down the chip aisle!

Pick Produce First

Those fresh fruits and vegetables should be your first stop when you enter the grocery store. Aim to put a rainbow in your shopping cart by selecting berries, citrus fruits, dark leafy greens, and nightshades. Here are some ideas:

  • Berries. Choose whatever is in season, be it blueberries, strawberries, or cranberries.
  • Citrus. Oranges, lemons, limes, and grapefruit can be eaten alone or used in cooking, so stock up!
  • Nightshades. Don’t forget the mushrooms and eggplants (which will help you get some purple color to your diet.)
  • Starchy vegetables. Sweet potatoes are more nutrient-dense than white potatoes, so go for those.
  • Dark leafy greens. Bring on the kale, romaine, Swiss chard, and whatever else looks good!
  • Salad veggies. Tomatoes, cucumbers, bell peppers, and carrots will go well in an easy-to-assemble lunch.
  • Other fruits. Bananas, apples, and melons are great breakfast foods.

Pick Up Some Protein

Lean protein is the way to go. Why not switch it up with tofu or ground turkey? Try these:

  • Boneless, skinless chicken breast
  • Ground turkey or beef
  • Pork tenderloin
  • Extra-firm tofu
  • Seafood (wild fish, clams, shrimp, etc.)

Go for the Grains

healthy eating shopping list@photo

Whole grains are an essential part of a healthy diet, so don’t be afraid to eat some carbs (just stay away from the refined ones.) Try these instead:

  • Whole-grain bread
  • Whole-wheat pasta
  • Brown rice
  • Oatmeal
  • Quinoa, millet, or farro

Dip into Dairy

Some people are lactose-intolerant, but if you enjoy dairy, then choose a few items from this supermarket section. Here are some ideas:

  • Eggs
  • Milk
  • Cheese (artisanal, feta, cottage)
  • Greek yogurt

Don’t Forget the Frozen Aisle

You can actually find some real gems here, so check out the frozen goods before you head for the check-out. Here is what to look for:

  • Frozen berries (great in smoothies)
  • Frozen vegetables (these can be just as nutritious as fresh, plus they keep longer)
  • Multi-grain waffles or bagels

Stock Up on the Staples

Your pantry should always be stocked with these go-to items. They are ideal for cooking and spicing up bland and boring meals. Be sure to grab:

  • Extra-virgin olive oil
  • Black pepper
  • Kosher salt
  • Balsamic vinegar
  • Natural peanut butter
  • Spicy mustard
  • Sriracha
  • Cinnamon
  • Italian seasoning
  • Dried herbs (choose your favorites, such as rosemary, parsley, or oregano)


We wouldn’t want you to be dehydrated! Be smart with your drink choices so that you don’t sip all of your calories without realizing it. Go for:

  • Water (sparkling is fine)
  • Tea
  • Coffee

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