Tips from a health and nutrition coach on how to stock a healthy kitchen so you can easily pull together healthy, tasty meals. Plus, a FREE printable clean eating food list that will make grocery shopping a breeze.
Every wonder how to stock a healthy kitchen? Consider this your trusty guide for filling your pantry, fridge and freezer full of real, clean foods that you can quickly turn into healthy meals.
Keep scrolling for all the details you need and a printable clean eating food list.
Before I share my grocery list with you, I want to tell you my definition of clean eating. As a holistic health and nutrition coach, I choose to eat whole foods that are primarily unrefined and minimally processed. I also aim to eat organic and seasonal when it makes sense.
And, that's basically what clean eating is all about too.
Clean eating doesn't mean you're vegan, gluten free, paleo or dairy free. It also doesn't mean you can never eat anything fun again. Trust me, I love a good indulgence.
So what does it mean? To me, it means that 80% of the time you chose whole foods that nourish your body and mind. Essentially, it's about eating more of the good stuff and less of the junk.
To help you stock your kitchen with more of the good stuff, I put together a printable clean eating food list. Because having healthy ingredients on-hand truly makes it easier to eat healthy on the daily.
You don't have to buy everything on the list right away. If the items are new to you, try a few at a time. It's all about taking baby steps toward a healthier, happier you.
If you're ready to go shopping, you can print the grocery list here.
If you want to create a habit, you have to make it easy. That's why having a well-stocked kitchen is one of the best ways to set yourself up for healthy eating success. But, before you drive over to the grocery store, you need to take some steps to prepare.
Here are 3 things to do before you shop:
Here’s the thing… you can’t fill your cupboards with healthy staples if they’re overflowing with highly-processed junk.
So, the first thing you need to do is purge your pantry. When you remove the unhealthy items, you make room for healthier options.
Here are things you should get rid of:
Note: as long as the food isn't expired or spoiled, you can donate it rather than toss it.
Okay, now that you've cleared out the processed foods from your pantry, you need to take note of what's left in your pantry.
The easiest way to do this is to print my clean eating food list and check off the items you already have. You can repeat this process every time you grocery shop to ensure your kitchen stays fully stocked.
Here’s a confession: the day that I organized my kitchen was the day that I started to truly enjoy cooking.
An organized pantry makes meal prepping more efficient and less frustrating. When you first start cooking, you have more important things to think about than where the heck you put the salt. An organized kitchen takes removes the stress.
That sounds nice, right?
Now, how you organize your kitchen is ultimately up to you. But here are a few ideas:
Okay, finally. you can shop!
Before you dig into the eat clean grocery list, here a couple things you should know about it:
Note that I've added some extra details on each category in the list below. If your prefer a printable checklist, you can download my clean eating grocery list here.
We'll start in the pantry, move to the fridge, and finish in the freezer. Be sure to print or pin this list of clean food for quick reference.
Carbs are not your enemy. In fact, they're the primary source of energy for your body and mind. You just need to choose the right ones. Below are the complex, unrefined carbohydrates that I recommend having in your pantry.
Shopping tip: look for bread without added sweetener that has 100% whole-grain or sprouted flour listed as the first ingredient)
There's a time and place for canned goods. They'll help you make everything from pasta sauce to curry to baked goods. Be sure to look for BPA free cans and go for low sodium variations whenever possible.
Shopping tip: When it comes to legumes, you can buy these dried or canned. Dried beans, chickpeas and lentils are slightly more nutritious than canned. But, they're also more time consuming to cook. So, if you're new to cooking with plant-based proteins, you may want to start with canned.
Nuts and seeds are nutritional powerhouses. They're a healthy source of fat, high in protein, and rich in a multitude of vitamins and minerals. From granola bars, to salads, to smoothies, to baked goods, they're easy to sneak into almost any dish. So, stock your kitchen with all the nuts and seeds your heart desires. Some of my favourites are listed below.
Shopping tip: Nuts and seeds need to be stored in airtight containers in a cool, dark place. Because of their high fat content, they'll spoil if exposed to warmth and air. Store in the pantry for up to 3 months, fridge for up to 6 months, and freezer for 1 year or more.
I recommend avoiding industrial seed and vegetable oils because they are highly refined and highly processed, and can lead to negative health consequences. You can learn all about why this matters here. Instead, go for the oils listed below. Together with the vinegars, you'll be able to create healthy, delicious dressings and turn up the flavour in all kinds of dishes.
Shopping tip: go for cold pressed oils whenever possible. This means oils were extracted without the use of chemical solvents or heat.
Here's something you might not know: herbs and spices are rich in micronutrients. Many have antioxidant and anti-inflammatory properties. They also add delicious flavours to your food. What you need ultimately depends on the kind of cuisine you most like to cook, but the list below includes staples that come up again and again across all types of recipes.
Okay, remember when I promised we'd replace your chips and chocolate with healthier options? This is when we'll do just that. Below are some good options for convenient snack foods. But, the really good stuff will come with a little bit of effort. Check out my dessert recipes for inspiration.
I limit the use of added sugars and artificial sweeteners in all of my recipes, and baked goods is no exception. But, why? Because unlike added sugars, natural sugars come with minerals, vitamins and fibre. That matters because it slows the absorption of sugar in your bloodstream, limiting rapid blood sugar spikes. Ultimately, that's better for your health. And the best part? Natural sweeteners will satisfy your sweet tooth just the same.
Everything below can be used to make delicious, healthy baked goods.
There's a lot of conflicting information out there about dairy. The science is far from settled, so my personal choice is to consume a mix of dairy and plant-based dairy alternatives. Pick and choose from the below items based on your personal stance.
Much like herbs and spices, sauces and dips will give your food a lot of flavour. Be careful though, as many condiments are loaded with added sugars and unhealthy chemicals. My advice: read labels and buy from brands you trust. The below items are healthy choices that you'll use again and again.
There are so many wonderful fruits and vegetables that you can't possibly buy them all every week. So, how do you choose? Plan ahead and buy the produce you need for your recipes. Also, buy seasonal from local providers when you can. Seasonal food is not only fresher, tastier and more nutritious, it's also better for the environment.
Shopping tip: Always stock up on lemons and limes. They're used in so many healthy recipes and are a nutritious way to flavour your water. While they may seem more convenient, don't by the juice bottles as they aren't as healthy for you. All you need is a good citrus juicer to make fast work of lemons and limes.
Fermented foods are associated with many health benefits, primarily better gut health. Consuming fermented foods can boost the number of beneficial bacteria, or probiotics, in your gut. Below are some of my favourites.
Much like dairy, there is a lot of conflicting information out there about meat and seafood. My personal choice is to consume a mix of meat, seafood and plant-based meat alternatives.
Shopping tip: I limit my consumption of meat. And, when I do buy it, I look for free range, grass-fed, hormone free, and antibiotic free. I also buy from local farms with ethically raised animals. Both truLOCAL and Butcher Box search out farmers and suppliers who also believe in these same values. I order my meat through them or go to the farmer's market when I have time.
Pick and choose from the items below based on your personal stance.
I love using fresh, whole foods to build my meals. But, it can be really helpful to have a stocked freezer to lean on as a backup. It's also the ideal place to store your smoothie ingredients. Here's what I keep in my freezer.
Okay, we're almost done. Healthy extras are exactly what they sound like. They're items that are designed to give your the body the vital vitamins, minerals and fibre they need to function at their best. Here are a few I frequently buy.
You should be able to find everything on this printable clean eating food list at your local grocery store. In case you're wondering where I like to shop, I've shared some of my favourite places below.
Okay, now that you have your pantry stocked with clean food, you're ready to start cooking. Check out some of my most popular recipes below.
