70 Must-Have Items on Your Clean Eating Grocery List

Shopping with a clean-eating mindset means filling your cart with minimally processed ingredients that nourish without a lengthy label. Think vibrant produce, hearty whole grains, lean proteins, and smart pantry staples that make wholesome meals easy to pull together. The seventy items below form a solid foundation for balanced breakfasts, quick lunches, satisfying dinners, and better-for-you snacks. Mix and match them to keep your menu fresh all week long.

1. Baby Spinach

Baby spinach packs vitamins A, C, and K into tender leaves that blend seamlessly into salads, smoothies, and sautéed dishes. The mild flavor lets it disappear into omelets or pasta without overpowering other ingredients. Keep a bag on hand for effortless nutrient boosts. Its short cook time means dinner hits the table faster, too.

2. Kale

Kale’s sturdy texture stands up to hearty soups and grain bowls, offering fiber, calcium, and antioxidants. Massage raw leaves with olive oil and lemon for a quick salad that softens any bitterness. It also crisps into flavorful chips in minutes. Buy whole bunches and strip the leaves from the stems for easy meal prep.

3. Arugula

Arugula brings a peppery kick that livens up sandwiches, pizzas, and grain salads. Its delicate leaves wilt quickly, making it perfect for topping a hot bowl of quinoa or lentils just before serving. Rich in folate and vitamin K, it’s a quick way to add green to any meal. Store it dry in the fridge to keep it perky all week.

4. Romaine Lettuce

Romaine delivers crunch along with vitamin C and fiber, making it a staple for clean tacos, wraps, and salads. The sturdy leaves also serve as low-carb “boats” for tuna or chicken salad. Wash and dry whole heads, then store wrapped in a paper towel for lasting freshness. Its mild flavor appeals to picky eaters, too.

5. Broccoli

Broccoli’s crisp bite and earthy taste make it a versatile side or stir-fry star. Rich in vitamin C, fiber, and sulforaphane, it supports immunity and digestion. Roast florets with a drizzle of avocado oil for caramelized edges. The stalks can be peeled and sliced for crunchy slaws, reducing food waste.

6. Brussels Sprouts

Roasted Brussels sprouts turn sweet and nutty, earning fans even among former skeptics. They’re loaded with vitamin K and manganese, supporting bone health. Shave them raw for salads or sauté with garlic for a quick side. A simple balsamic glaze brings out their natural sweetness.

7. Cauliflower

From low-carb “rice” to creamy soup bases, cauliflower adapts to countless dishes. Its neutral flavor absorbs spices beautifully, making it an ideal substitute for heavier starches. Roast thick slabs to create satisfying “steaks.” Rich in vitamin C and choline, it supports metabolism and brain health.

8. Sweet Potatoes

Sweet potatoes supply slow-burning carbs, beta-carotene, and potassium in one colorful package. Bake extra on Sunday, then reheat for quick breakfasts or bowl bases. Their natural sweetness pairs well with chili spices, curry, or cinnamon. Leave the skin on for an extra fiber boost.

9. Carrots

Crunchy and budget-friendly, carrots offer vision-supporting beta-carotene and satisfying texture. Snack on raw sticks, shred into salads, or roast with cumin for an easy side. They also add natural sweetness to sauces and smoothies. Store them submerged in water in the fridge for lasting crispness.

10. Bell Peppers

Bell peppers brighten dishes with color, vitamin C, and a touch of natural sweetness. Stuff them with quinoa and black beans for a complete meal, or stir-fry strips with chicken. Raw slices make portable snacks when paired with nut butter or hummus. Choose a mix of colors for variety in antioxidants.

11. Cherry Tomatoes

Tiny but mighty, cherry tomatoes burst with lycopene and add juicy pops to salads, pastas, and sheet-pan dinners. They roast quickly, concentrating their sweetness. Keep a container on the counter to ripen fully before refrigerating. Their petite size cuts down on prep time, too.

12. Cucumbers

Cucumbers bring hydration and crunch with very few calories. Add slices to water for a spa-like refreshment or toss spears into salads for texture. Their mild taste balances spicy dishes. Leave the peel on for extra fiber and antioxidants.

13. Zucchini

Zucchini flexes between savory and sweet dishes, from chocolate-chip bread to lightly sautéed noodles. It’s low in carbs yet rich in vitamin C and manganese. Grill planks for a smoky side or blend into soups for creaminess without dairy. Peak season brings the best flavor, but it’s available year-round.

14. Avocados

Avocados supply heart-healthy monounsaturated fats, fiber, and potassium. Mash into quick guacamole, spread on toast, or dice over salads for creamy richness. Their natural fats help absorb fat-soluble vitamins from veggies. Ripen on the counter, then refrigerate to pause the process.

15. Red Onions

Red onions lend mild sweetness and striking color to salads, salsas, and grain bowls. Quick-pickle rings in apple cider vinegar for a zesty garnish that lasts a week. They’re high in quercetin, an antioxidant linked to reduced inflammation. Store them in a cool, dark place for optimal shelf life.

16. Garlic

Garlic amplifies flavor without extra salt or sugar, turning simple dishes into aromatic delights. Allicin, the compound released when cloves are crushed, may support cardiovascular health. Roast whole heads for a mellow spreadable paste. Keep bulbs dry and at room temperature to prevent sprouting.

17. Fresh Ginger

Fresh ginger adds zing to stir-fries, smoothies, and homemade dressings while aiding digestion. Its natural anti-inflammatory compounds, like gingerol, make it a go-to during cold season. Peel with a spoon to minimize waste. Freeze leftover pieces and grate straight from frozen when needed.

18. Lemons

A squeeze of lemon lifts flavors and adds vitamin C with virtually no calories. Use the zest to perfume baked goods and dressings, reducing reliance on salt. Lemon water can encourage hydration throughout the day. Store at room temperature if using soon, or chill to extend freshness.

19. Blueberries

Blueberries deliver antioxidants called anthocyanins that support brain health and fight oxidative stress. Toss them over oatmeal, yogurt, or salads for natural sweetness. They freeze beautifully, maintaining most nutrients for months. Choose firm, deep-colored berries for peak flavor.

20. Strawberries

Strawberries satisfy sweet cravings while offering fiber, vitamin C, and manganese. Blend into smoothies or stew with chia seeds for a quick jam. Rinse just before eating to prevent premature spoilage. Their natural sweetness lets you scale back added sugars elsewhere.

21. Apples

An apple a day really can help keep hunger at bay thanks to soluble fiber and a satisfying crunch. Snack on slices with nut butter or bake wedges with cinnamon for dessert. Choose different varieties—Honeycrisp, Granny Smith—for flavor variety. Keep them refrigerated to stay crisper longer.

22. Bananas

Bananas provide quick energy, potassium, and natural sweetness ideal for pre-workout fuel. Freeze ripe ones for thick smoothies or dairy-free “nice” cream. Their starch turns to sugar as they ripen, making them perfect for baking without added sweetener. Separate them from the bunch to slow browning.

23. Oranges

Juicy oranges deliver immune-supporting vitamin C plus hydration. Enjoy them as portable snacks or squeeze fresh juice for salad dressings. The zest brightens marinades and baked goods alike. Choose heavy fruits with thin, firm skin for the juiciest segments.

24. Grapes

Grapes offer natural sweetness, hydration, and resveratrol—an antioxidant linked to heart health. Freeze small clusters for a refreshing summer nibble. Add halved grapes to chicken salad for a sweet crunch. Rinse and dry thoroughly before storing to prevent mold.

25. Rolled Oats

Rolled oats transform into hearty breakfasts, overnight jars, and energy bites while supplying soluble fiber that supports cholesterol management. They cook quickly and carry endless flavor combos, sweet or savory. Pulse them in a blender for homemade oat flour. Buy in bulk to stretch your budget.

26. Quinoa

Quinoa is technically a seed yet cooks like a grain, delivering complete protein, iron, and magnesium. Its nutty flavor fits bowls, salads, and even breakfast porridge. Rinse before cooking to remove natural saponins that can taste bitter. Make a big batch for speedy lunches through the week.

27. Brown Rice

Brown rice retains its bran layer, providing fiber, B vitamins, and a chewy texture. It pairs with stir-fries, curries, and burrito bowls. Soak for at least thirty minutes to shorten cook time and improve digestion. Freeze extra portions flat for quick reheating.

28. Farro

Farro’s nutty chew and high protein make it a satisfying base for salads and soups. It holds up well in meal-prep dishes, staying firm even after dressing. Rich in magnesium and zinc, it supports energy production. Cook in vegetable broth for extra flavor.

29. Whole-Wheat Pasta

Whole-wheat pasta offers familiar comfort with extra fiber and micronutrients compared to refined versions. Its hearty flavor stands up to bold sauces like pesto or marinara. Pair it with veggies and lean protein for balanced plates. Cook until just tender to avoid mushiness.

30. Lentils

Lentils cook in under 30 minutes and provide protein, iron, and folate with no soaking required. Blend into soups, use as taco filling, or toss into salads for texture. Their mild earthiness absorbs spices easily. Stock both green and red varieties for versatility.

31. No-Salt-Added Canned Chickpeas

Chickpeas bring plant protein and fiber to quick meals without lengthy cooking. Roast them with paprika for crunchy snacks or mash into creamy hummus. Choosing no-salt-added lets you control seasoning levels. Rinse well to remove excess starch and sodium.

32. Black Beans

Black beans lend a hearty bite and deep color to burrito bowls, soups, and veggie burgers. They’re rich in fiber and folate, supporting heart health and steady energy. Canned versions speed weeknight cooking—opt for low-sodium if possible. Freeze leftovers in portions for later chili nights.

33. Edamame

Edamame provides complete plant protein, iron, and calcium in tender green bites. Add to grain bowls or blend into a bright dip with lemon and herbs. Frozen, pre-shelled bags make prep nearly instant. Steam or microwave until just heated to preserve texture.

34. Organic Tofu

Tofu takes on any marinade, turning into crispy baked bites or silky smoothie boosters. It’s a cholesterol-free source of complete protein and calcium when set with calcium sulfate. Press extra moisture out for better browning. Crumble it into scrambles as a simple egg swap.

35. Free-Range Eggs

Eggs supply protein, choline, and vitamin D, making them a breakfast hero or quick dinner option. Poach, scramble, or bake into veggie-packed frittatas. Free-range sourcing often yields higher omega-3 levels. Store them pointed side down to keep yolks centered.

36. Skinless Chicken Breast

Lean chicken breast delivers high-quality protein with minimal saturated fat. Season and bake several pieces on Sunday for salads, wraps, and stir-fries all week. Marinate with citrus or yogurt to keep it juicy. Slice thinly against the grain for tender bites.

37. Wild-Caught Salmon (Frozen Fillets)

Salmon provides omega-3 fatty acids that support heart and brain health, plus vitamin B12. Frozen fillets thaw quickly and reduce food waste while often costing less than fresh. Bake in foil packets to lock in moisture. Pair with roasted veggies for an effortless meal.

38. Low-Sodium Canned Tuna in Water

Canned tuna supplies lean protein and omega-3s for quick lunches. Choose water-packed, low-sodium varieties to trim excess salt and calories. Stir into salads, stuff avocados, or mix with Greek yogurt for a lighter “mayo.” Keep a few cans in the pantry for emergency meals.

39. Plain Greek Yogurt

Greek yogurt offers double the protein of regular yogurt plus gut-friendly probiotics. Use it in smoothies, sauces, or as a stand-in for sour cream. The plain version keeps added sugars at bay. Opt for 2% fat for a creamy texture that stays satisfying.

40. Unsweetened Almond Milk

Almond milk lightens smoothies and cereals with fewer calories than dairy milk. The unsweetened type eliminates hidden sugars. Fortified versions add calcium and vitamin D. Shake well before pouring to redistribute any settled almonds.

41. Cottage Cheese

Cottage cheese delivers casein protein, which digests slowly and supports satiety. Pair it with fruit for a sweet snack or fold into scrambled eggs for extra creaminess. Low-sodium varieties help manage daily salt intake. Look for brands without added gums or thickeners for a cleaner label.

42. Natural Peanut Butter

Natural peanut butter contains just peanuts—and maybe a pinch of salt—offering healthy fats and protein. Stir the oil back in for a smooth consistency. Spread on apple slices or blend into sauces for Thai-style dishes. Refrigerate after opening to slow separation.

43. Almond Butter

Almond butter brings vitamin E and magnesium to toast, smoothies, and energy balls. Its subtly sweet flavor pairs well with dark chocolate or bananas. Look for varieties with no added sugar or palm oil. A quick stir keeps the texture uniform.

44. Raw Almonds

A handful of raw almonds curbs afternoon hunger while supplying fiber, protein, and healthy fats. Toast them lightly to amplify flavor without added oil. Chop and sprinkle over oatmeal or salads for crunch. Store in the freezer to keep them fresh longer.

45. Walnuts

Walnuts are especially rich in plant-based omega-3s, supporting brain function. Their earthy taste shines in pesto, baked goods, and grain bowls. Soak overnight for creamier texture when blending into sauces. Keep them sealed in the refrigerator to prevent rancidity.

46. Chia Seeds

Chia seeds gel in liquid, creating easy puddings loaded with fiber, omega-3s, and calcium. Use them as an egg substitute in vegan baking or to thicken smoothies. Two tablespoons add substantial nutrients with minimal calories. Store in a cool, dark pantry to maintain freshness.

47. Flaxseeds

Ground flaxseeds add lignans and omega-3s to oatmeal, yogurt, and baked goods. Grind whole seeds just before use for maximum nutrient absorption. Their mild nutty taste blends seamlessly into many recipes. Refrigerate the meal to protect delicate oils.

48. Pumpkin Seeds

Pumpkin seeds, or pepitas, supply zinc, magnesium, and plant protein in a satisfyingly crunchy package. Snack on them solo or sprinkle over soups for texture. Light toasting enhances flavor without added oils. Buy them unsalted to manage sodium intake.

49. Extra-Virgin Olive Oil

Extra-virgin olive oil contains heart-friendly monounsaturated fats and polyphenols. Drizzle over roasted veggies or whisk into vinaigrettes for rich flavor. Choose cold-pressed bottles in tinted glass to protect against light damage. Store away from heat to keep it tasting fresh.

50. Avocado Oil

Avocado oil boasts a high smoke point, making it ideal for sautéing and roasting. Its neutral taste won’t overpower delicate dishes. The oil also provides vitamin E and lutein, an antioxidant beneficial for eye health. Keep the bottle sealed tightly to prevent oxidation.

51. Apple Cider Vinegar

Raw, unfiltered apple cider vinegar lends tang to dressings and marinades while offering trace minerals. A splash can brighten soups and sautéed greens. Some people enjoy a tablespoon in water as a pre-meal digestive aid. Keep the mother intact for maximum benefit.

52. Low-Sodium Vegetable Broth

Vegetable broth builds flavor bases for soups, grains, and sauces without added fats. Low-sodium versions give control over final seasoning. Freeze leftover broth in ice-cube trays for quick portions. Look for cartons with simple ingredient lists and no artificial flavors.

53. No-Salt-Added Diced Tomatoes

Diced tomatoes bring year-round lycopene and acidity to stews, chilis, and sauces. Choosing no-salt-added keeps sodium in check. Combine with fresh herbs for a fast pasta sauce. Transfer leftovers to a glass container and refrigerate for up to five days.

54. Tomato Paste

Tomato paste concentrates tomato flavor and antioxidants, adding depth to soups and braises. Freeze unused portions in tablespoon-size blobs for easy retrieval. Sauté it briefly in oil to caramelize natural sugars. A little goes a long way, so use sparingly at first.

55. Unsweetened Canned Coconut Milk

Coconut milk lends creamy richness to curries and smoothies without dairy. Opt for the unsweetened kind to avoid excess sugar. Shake the can before opening to blend the cream and water. Refrigerate leftovers in a sealed jar and use within a week.

56. Low-Sodium Tamari or Soy Sauce

Tamari adds umami depth to stir-fries and marinades with less wheat than traditional soy sauce. The low-sodium version helps manage salt while still packing flavor. A few drops can elevate roasted veggies or scrambled eggs. Store it in the fridge after opening for peak taste.

57. Pure Maple Syrup

Real maple syrup provides a touch of sweetness plus trace minerals like manganese and zinc. Use it sparingly in dressings, baking, or oatmeal. Grade A dark delivers robust flavor with less quantity. Keep refrigerated to maintain freshness.

58. Local Raw Honey

Raw honey offers natural enzymes and a complex flavor profile absent in processed varieties. A small drizzle sweetens tea or yogurt without refined sugar. Some people find local honey helps ease seasonal allergies. Store at room temperature; crystallization is normal and reversible with gentle warmth.

59. Ground Turmeric

Turmeric’s active compound curcumin carries anti-inflammatory benefits and a warm earthy taste. Add it to soups, rice, or smoothies for color and depth. Pair with black pepper to boost absorption. Keep the jar tightly sealed to prevent flavor loss.

60. Ground Cinnamon

Cinnamon imparts natural sweetness and may help regulate blood sugar levels. Stir it into coffee, baked goods, or roasted squash. Ceylon cinnamon has a milder taste and lower coumarin content than cassia. Store away from heat and light for full aroma.

61. Smoked Paprika

Smoked paprika lends a subtle smokiness to vegetables, eggs, and lean proteins without outdoor grilling. A dash transforms simple hummus or roasted chickpeas. Rich in carotenoids, it adds both color and nutrients. Buy in small quantities to keep the flavor vibrant.

62. Dried Oregano

Oregano brings Mediterranean brightness to sauces, marinades, and roasted veggies. Drying intensifies its flavor and extends shelf life to months. It also contains antioxidants like carvacrol. Crush between fingers before adding to awaken its aroma.

63. Fresh Basil

Basil’s sweet, peppery notes lift pasta, salads, and summer drinks. High in vitamin K, it also offers antioxidants like eugenol. Store stems in water like flowers and loosely cover with a bag to keep leaves vibrant. Tear rather than chop to prevent bruising.

64. Fresh Cilantro

Cilantro delivers citrusy freshness to salsas, curries, and grain bowls. It’s rich in vitamin A and may assist in detoxification processes. Some stems are tender enough to mince and include, reducing waste. Rinse and dry thoroughly before refrigerating in a breathable bag.

65. Fresh Parsley

Parsley does more than garnish—it supplies vitamin C, iron, and chlorophyll. Finely chop and fold into tabbouleh, sauces, or roasted potatoes. The sturdy stems flavor broths, too. Wrap in damp paper towels and tuck into a produce bag to extend longevity.

66. Unsalted Whole Grain Crackers

Whole grain crackers pair with hummus, tuna salad, or cheese for balanced snacks. Choosing unsalted keeps sodium in check, and whole grains boost fiber. Look for ingredient lists that start with whole wheat or another whole grain. Keep an airtight seal to preserve crispness.

67. Frozen Mixed Berries (No Sugar Added)

Frozen berries make smoothie prep a breeze while locking in peak-season nutrients. They’re pre-washed and portionable, reducing food waste. Simmer with chia for quick jam or stir into oatmeal as it cooks. Ensure the label lists only fruit without added sweeteners.

68. Frozen Peas

Frozen peas provide plant protein, fiber, and vitamin K in minutes. Toss into soups, pastas, or fried rice straight from the freezer. Their sweetness balances spicy dishes. Keep an extra bag handy for an instant veggie side.

69. Dark Chocolate (70% Cacao or Higher)

Dark chocolate satisfies cravings while offering antioxidants and magnesium. A square or two after dinner feels indulgent without derailing clean-eating goals. Choose bars listing cocoa mass before sugar. Store in a cool, dark cabinet to maintain snap and gloss.

70. Sparkling Water (Unflavored)

Unflavored sparkling water keeps hydration interesting sans sugar, calories, or artificial sweeteners. The effervescence can curb soda cravings. Add fresh fruit or herbs for subtle flavor without additives. Keep a few cans or bottles cold for grab-and-go refreshment.