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The Whole Natural Foods

The Whole Natural Foods Shopping List – Clean Eating Grocery List – Bare Essentials

Obviously, this is not a list of every single food that exists, but it is a good gage for you to use to learn about shopping for whole natural foods and to help you achieve your goals better.

Protein is an important part of what we’re trying to achieve here, so here are some sensible recommended protein options:


Always best to have wild caught fish because it is natural and not fed any “bad” stuff such as gmo corn or even growth hormones. If you can’t afford wild caught, or it just isn’t available, then farm raised is fine, just try and keep it to a minimum if possible. Popular Seafood Options:

  • White Fish:
  • Bass
  • Flounder
  • Halibut
  • Sole
  • Cod
  • Roughy
  • Tilapia


  • Shrimp – Most shrimp is farm raised. It is also treated with chemicals to preserve its freshness. Just FYI... try not to eat every day. I love it too.
  • Lobster (Maine Cold Water Lobster and Caribbean Warm Water obster)
  • Blue Crab
  • King Crab

Other Fish

  • Tuna
  • Salmon
  • Monkfish (Poor man’s lobster)
  • Trout
  • Mahi Mahi

Popular Poultry Items

It is best to buy free-range poultry, meaning it wasn’t kept in a cage or confined and fed a natural grain diet. BUT if you can’t afford it OR it just isn’t readily available, farmed is fine. Just try to make changes whenever possible. Your body will thank you.

  • Chicken
  • Turkey
  • Duck
  • Pheasant


Again, free range, organic eggs are best, but a little pricier. If you cannot afford it OR natural eggs are not available, then don’t worry about it.

Popular Meat Options

Domestic Meats

Again, 100% grass-fed organic meat is always best to ensure a clean diet for both the animal and yourself, BUT it can get expensive, so do your best, but don’t stress about it.

  • Beef (Steaks, Roasts, Ribs, etc)
  • Lamb
  • Pork
  • Veal

Game Meats

Most game meats are wild, so no worries there. Also, game meats are usually much leaner and all around great protein choices. Sometimes a little tougher, but if you use the right flavors, you’ll come out a winner.

  • Buffalo
  • Elk
  • Venison
  • Wild Boar
  • Rabbit

Processed Meats

Whenever possible, try for 100% grass-fed and/or organic options, but if not available, don’t stress about it.

However, please note that you should read the ingredients and avoid processed meats with added sugars, preservatives, sulfites, MSG, or gelatins as these will curb your desired results. These ingredients make processed meats NOT whole foods and therefore they should NOT be on your list of items to consume.

  • Organic Sausage (Pork, Chicken, Turkey, etc)
  • Organic Deli Meat/Cold Cuts (Ham, Turkey, Roast Beef, Chicken, etc)
  • Natural Bacon (Pork, Turkey, etc)


Vegetables are obviously a very important part of any healthy, natural, clean eating, whole food diet. Again, we cannot possibly list every single vegetable for you, so we’ve just listed some of the most popular. As a rule, you can eat any vegetables you’d like, and as much as you can handle, so if you don’t see them on the list, but you see them in the store, give them a try. Let us know if you try something great!

Leafy and Salad Vegetables

  • Arugula
  • Amaranth
  • Beet Greens
  • Bok Choy
  • Broccolini
  • Brussel Sprouts
  • Cabbage
  • Celery
  • Chaya (Tree spinach)
  • Chicory
  • Chrysanthemum leaves
  • Collard Greens (kale, turnip greens, spinach, mustard greens)
  • Dandelion
  • Dill
  • En pe
  • Fiddlehead Greens
  • Grape Leaves
  • Kale
  • Lettuce
  • Mizuna Greens
  • Mustard Greens
  • Napa Cabbage
  • Pea Sprouts/Leaves
  • Rapini (Broccoli Rabe)
  • Sorrel
  • Spinach
  • Swiss Chard
  • Turnip Greens
  • Watercress
  • Wheatgrass

Botanical Fruits

  • Avocado
  • Bell Pepper
  • Chayote
  • Cucumber
  • Eggplant
  • Olive Fruit
  • Pumpkin
  • Squash
  • Sweet Pepper
  • Tomatillo
  • Tomato
  • Vanilla
  • Winter Melon
  • Yellow Squash
  • Zucchini

Flowers and Flower Buds

  • Artichoke
  • Broccoli
  • Broccolini
  • Capers
  • Cauliflower
  • Squash Blossoms

Podded Vegetables

  • Black-eyed Pea
  • Chickpea
  • Common Bean
  • Fava Beans
  • Garbanzo Beans
  • Green Beans
  • Lentil
  • Lima Bean
  • Okra
  • Pea
  • Peanut
  • Snap Pea
  • Snow Pea
  • Soybean

Bulb and Stem Vegetables

  • Asparagus
  • Celeriac
  • Celery
  • Chives
  • Fennel
  • Garlic
  • Garlic Chives
  • Lemongrass
  • Leeks
  • Lotus Root
  • Onion (Pearl onion, potato onion, spring onion/scallion)
  • Shallot

Root and Tuberous Vegetables

  • Bamboo Shoots
  • Beetroot
  • Camas
  • Carrot
  • Cassava
  • Chinese Artichoke
  • Daikon Radish
  • Ginger
  • Horseradish
  • Jicama
  • Parsnip
  • Potato
  • Radish
  • Rutabaga
  • Salsify
  • Sweet Potato
  • Taro
  • Turmeric
  • Turnip
  • Wasabi
  • Water Chestnut
  • Yam

Sea Vegetables

  • Kombu
  • Nori
  • Sea Grape
  • Sea Lettuce
  • Wakame


As with vegetables, there is no way we can possibly list every fruit on the planet, so we are just going to list some of the most popular and known fruits. You want to have about 2-3 servings of fruits per day, so this should give you some ideas in case you get bored with your standard varieties. Remember also that there are different varieties of almost every fruit listed here as well.

* Keep your dried fruit intake to a minimum. They are very high in sugar/carbs, so if rapid weight loss is your goal, you will fall short if you are eating too many dried fruits. As a rule, you should cut your servings at least in half if not a third of the recommended daily allowance. For example, if you are eating fresh cherries, you can have about 6 oz per serving (about 1 cup with pits), but if you are having dried cherries, have less than ¼ cup, or 2 oz. Dates, figs, dried cranberries, dried cherries, dried apricots, etc... all fall into this category.

  • Acai
  • Apple
  • Apricot
  • Avocado
  • Banana
  • Bearberry
  • Blueberry
  • Camu Camu
  • Cantaloupe
  • Carob
  • Chayote
  • Cherry
  • Chokeberry
  • Coconut
  • Coffee
  • Cranberry
  • Cucumber
  • Currant
  • Date
  • Dragonfruit
  • Elderberry
  • Fig
  • Gooseberry
  • Grape
  • Grapefruit
  • Guava
  • Honeydew
  • Huckleberry
  • Juniper Berry
  • Kumquat
  • Lemon
  • Lime
  • Lingonberry
  • Lychee
  • Macadamia
  • Mandarin
  • Mango
  • Mulberry
  • Nectarine
  • Nutmeg
  • Olive
  • Orange
  • Papaya
  • Passion Fruit
  • Peach
  • Peanut
  • Pear
  • Pecan
  • Persimmon
  • Pineapple
  • Pistachio
  • Plum
  • Pomegranate
  • Pomelo
  • Pumpkin
  • Quince
  • Raisin
  • Raspberry
  • Rhubarb
  • Rose Hip
  • Starfruit
  • Strawberry
  • Tamarind
  • Tangerine
  • Vanilla
  • Watermelon

Herbs and Spices

There are thousands of herbs and spices on the planet. Some have medicinal purposes and some are for culinary purposes (culinary herbs). We will focus on the culinary herbs here. Again , this is just some of the most popular so you have a gage of what to look for when you’re shopping.

  • Allspice
  • Angelica
  • Anise
  • Aniseed
  • Avocado Leaf
  • Basil (sweet, lemon, thai, holy)
  • Bay Leaf
  • Caper
  • Caraway
  • Cardamom
  • Catnip
  • Cassia
  • Cayenne Pepper
  • Celery Leaf and Seed
  • Cheril
  • Chicory
  • Chili Pepper
  • Chives
  • Cilantro
  • Cinnamon
  • Clove
  • Coriander
  • Cumin
  • Curry
  • Dill
  • Fennel
  • Fenugreek
  • Garlic Chives
  • Ginger
  • Horseradish
  • Jasmine
  • Juniper Berry
  • Lavender
  • Lemongrass
  • Licorice
  • Mace
  • Marjoram
  • Mint
  • Mustard
  • Nutmeg
  • Oregano
  • Paprika
  • Parsley
  • Pepper
  • Peppermint
  • Rosemary
  • Safflower
  • Saffron
  • Sage
  • Sassafras
  • Savory
  • Sorrel
  • Star Anise
  • Tarragon
  • Thyme
  • Turmeric
  • Vanilla
  • Wasabi
  • Watercress


Cooking Fats

Butter – Use organic whenever available. Also, use clarified butter if possible to eliminate some of the fat content. Clarified butter has the milk solids and water removed from the butterfat. Simply melt the butter slowly and some of the milk fat rises to the top in the form of foam. Just skim that off the top and you have clarified butter... BUT some of the milk solids sink to the bottom. Just take care to leave that at the bottom. You can ladle the melted clarified butter into your pan OR refrigerate it and scoop it as necessary.

  • Olive Oil/ Extra Virgin Olive Oil
  • Coconut Oil
  • Avocado Oil

Dietary Fats/Eating Fats

  • Avocados

Nuts & Seeds

  • Cashews,
  • Macadamia Nuts,
  • Hazelnuts,
  • Pecans,
  • Almonds,
  • Pistachios,
  • Walnuts Flax Seeds,
  • Pine Nuts,
  • Pumpkin Seeds,
  • Sesame Seeds,
  • Sunflower Seeds


  • Milk,
  • Meat,
  • ButterNut


  • Macadamia Nut Butter,
  • Almond Butter,
  • Cashew Butter Olives


100% Whole Wheat Flour

If you’re not on The Fast Track in the Whole Food for Fitness Challenge OR living a gluten-free lifestyle, then eating small amounts of flour is just fine depending on your goals. Whole wheat flour is also NOT on the list for the Paleo Diet. White processed flour is NOT ever on the list. Please go shopping and learn the difference. Take time to read the information we provide on the website and learn to read the labels in all of the food you buy. The time you spend to do so will produce incredible results

July 04 2016