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23 Affordable Clean Eating Staples (+ the Countless Ways to Use Them!)

July 22, 2022 · In: Nutrition

This post is all about clean eating staples!

If you’re looking for healthy foods to keep in the house so that you’re never out of something clean to eat, this post is for you!

As a nutrition coach, I’m always sharing the countless meals and snacks you can make with these clean eating staples with all of my clients… So I thought it was time to put together an official food staples list for ya!

Healthy eating is often made out to be so complicated (as well as expensive) but it truly doesn’t have to be! If you keep even a handful of these good clean eating staples in your pantry and fridge, you will literally ALWAYS have something easy and healthy to make!

I even included tons of ideas on what to use these healthy food staples for, so you never run out of options!

I know these clean eating staples are going to make your healthy eating journey so much more enjoyable!

CLEAN EATING STAPLES

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Best Clean Eating Staples

What Foods Fall Under Clean Eating?

Healthy eating is all about choosing whole foods. — AKA foods that grew directly on the earth, with little to no processing involved from there.

A good rule of thumb is this: If it ever had roots, swam, or had breath, eat it!

Focus on buying food that is in its’ most NATURAL STATE possible.

Another simple tip to remember is to look at the nutrition label on the back, and strive to buy items that have a very SHORT ingredients list. If you start seeing a bunch of long words that look like they could be a different language… Then that’s a huge red flag!

Lastly, try and avoid products with more than a few grams of ADDED sugar. — Added sugar is not the same thing as just sugar. (Healthy whole foods such as fruit have sugar in them, but we’re speaking of added sugar here.)

On the back of a nutrition label, you’ll see “total sugars” and then you’ll see “added sugars.” Look at the ADDED sugars — those are what you want to try and keep low (anything higher than around 5g. of added sugar per serving is high in my personal professional opinion.)

Definitely grab my FREE clean eating grocery list for extra help when you go out to shop!

 

Clean Eating Pantry Staples List

Clean Eating Pantry Staples List

Here’s a list of some of the best healthy food staples to keep in your pantry! These are items that are extremely versatile and can be used in many different ways, or in many different recipes!

If you keep these things on hand, you’ll typically never not have something healthy to throw together to eat:

1. ORGANIC NUT BUTTERS OR PBFIT

So easy to dollop a scoop on a banana, apple, or a couple pieces of whole wheat bread for a quick healthy sandwich. You can also throw a scoop in a blender with some protein powder and frozen fruit for a quick smoothie!

**Be sure and get organic, 100% nut butter like this one.

2. ORGANIC CANNED BEANS

Beans are SO versatile. Cook them in a skillet, throw them over a salad, use them to make a quick CrockPot soup, you name it! If you have beans on hand, you’ll always have a meal (with a decent amount of protein, too.)

3. OATS

Easy breakfast. The hubs and I do overnight oats all the time because they’re SO easy to make and grab-n-go! They’re also the perfect source of carbs for pre and post-workout.

4. ORGANIC GRANOLA

I love throwing a handful of this organic granola on top of some yogurt, with a handful of berries! It’s the perfect tasty breakfast or lunch. Granola is also great for snacking, or throwing in a bowl with some almond milk for a healthy cereal option!

Love Crunch is HANDS-DOWN the tastiest granola I’ve ever found. It’s also organic, pretty low in added sugar, and has a decent amount of protein.clean eating staples

5. WHOLE WHEAT BREAD

Need I say more? If you’re a sandwich lover, this is a staple you won’t want to live without!

6. BROWN RICE, WHOLE WHEAT COUSCOUS/QUINOA

Use any of these as the base of so many different dinners and lunches. Personally, I love making bowls and there are countless bowl recipes online that use one of these as the base ingredient!

7. ORGANIC CANNED SALMON, TUNA, OR CHICKEN

Keeping these on hand is a very simple (and cheap) way to make sure you never run out of protein.

8. BASIC SPICES

The ones I’ve found that will get me by in almost any recipe are: salt, pepper, cumin, cinnamon, basil, Italian, oregano, garlic powder, onion powder, red pepper flakes, chili powder, thyme, sage, and basil.

9. ORGANIC OILS

Definitely keep an oil on hand to heat your meats or veggies on the stove! No need to have all of them, but the cleanest options are: olive oil, coconut oil, or avocado oil.

10. BROTH

Aim for a low-sodium option if possible. Chicken broth (or stock) or vegetable broth will do. Use these to moisten meats or throw in a crockpot for an easy soup! In the fall and wintertime especially, I ALWAYS keep this on hand because soups are my go-to… And just about every healthy soup recipe calls for some type of broth.

11. VINEGARS

This is another clean eating staple you’ll find super handy to have on handy as many recipes call for a dash or so of them: white distilled, apple cider, balsamic.

12. HONEY

Honey’s just good for the soul. 😉 Make sure you’re buying a locally-made brand because it’ll help you fight allergies in the spring months! And definitely use it sparingly because it is NOT low in calories. (Perfect for drizzling over your sweeter food choices.)

13. SUGAR-FREE, LOW CALORIE SAUCES AND DRESSINGS

Keeping these on hand is perfect for drizzling over salads, bowls, or for dipping meats or veggies in!

One of the tastiest sugar-free low calorie brands I’ve found is G Hughes! I absolutely LOVE dipping my protein sources in his BBQ sauce!

 

Also check out this list of healthy pantry snacks for super quick snack options that’ll fit into your clean eating plan!

 

Clean Eating Fridge Staples List

Clean Eating Fridge Staples List

Here’s a list of fridge staples for healthy eating that you can also use to make countless different meals:

14. EGGS AND/OR EGG WHITES

Eggs are always the perfect go-to when you don’t know what else to eat. They’re the perfect source of clean protein, as well as good healthy fat that your brain needs. ☺️

Scramble ’em, fry ’em (in a healthier choice oil, of course), poach ’em… I mean… There are just so many options!

Throw a couple fried eggs over a couple pieces of whole wheat bread with a piece of fruit on the side and you’ve got yourself the perfect balanced meal!

There are lots of other delicious and easy egg (and non-egg) options in this list of clean breakfast ideas you’ll actually wake up excited to eat!

15. CHOPPED VEGGIES

This is my go-to healthy snack to keep on hand! Dip them in some hummus for the perfect healthy munchie.

16. FRESH FRUIT

Fresh fruit can surprisingly last quite some time in the fridge. (Like, for instance, I had a bag of grapes that lasted 3 WEEKS in the fridge, no mold. Still perfectly good.)

Fruit is always an easy side for any entree, and it makes a great snack. You can also get dessert hummus to dip it in. 🤤

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17. HUMMUS

Hummus is just so tasty and there are so many great flavors. Such an easy and quick go-to to slap on the side of your lunch plate with some raw veggies! Easy peasy!

18. ORGANIC SALSA

I love keeping salsa as a clean eating staple because it’s so low in calorie. Drizzle it on top of salads or bowls in lieu of using a higher calorie dressing. You can also make a simple egg breakfast burrito to dip into your salsa if that’s your kinda thing!

19. YOGURT AND/OR GREEK YOGURT

Yogurt is full of protein and requires no cooking whatsoever. Throw it in a bowl with a handful of organic granola and some berries, and you’ve got the world’s easiest healthy high-protein meal.

My absolutely FAVORITE brand of yogurt is Oikos Triple Zero, because it tastes AHHHMAZING, has NO sugar, and is very high in protein!

20. ORGANIC CHEESES

If you’re striving to eat clean or lose body fat, you don’t want to eat too much cheese. However, a little of it sure can add a LOT of flavor to bowls, salads, eggs, and sandwiches!

21. SELTZER WATERS

You’ll be shocked at how much seltzer waters can help you on your healthy eating journey. Not only are they a bubbly treat, but they also help you feel full (especially in times of intermittent fasting or when it’s not time to eat yet.)

22. ORGANIC KOMBUCHA

I recently posted on Instagram that I’ve been “tricking” myself by pouring kombucha in a wine glass at night! It almost makes me feel like I’m having a glass of wine, minus all the added sugar, alcohol, and extra calories.

It’s also full of probiotics, which is the good bacteria you need in your gut to support proper digestive function as well as body fat loss!

23. ORGANIC PICKLES

Okay I LOVE pickles because well, they’re delicious… But secondly because they’r not even 5 calories per pickle! You can eat pretty much as many pickles as you want and not worry about gaining fat.

 

I hope you love these clean eating staples! For daily workouts, nutrition help, and a supportive community, join the SR Wellness Group Coaching Program!

god wants you to be healthy

Don't keep this goodness to yourself! 😘

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By: Sydney Rhodes · In: Nutrition

About Sydney Rhodes

Sydney Rhodes is a NASM Certified Personal trainer and has worked full-time in the health and wellness industry since 2014. She's coached countless women in sustainable fitness and nutrition practices, and has a passion for sharing her faith in Christ alongside her work.

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