Clean eating isn’t about perfection—it’s about making intentional, informed choices that nourish your body, support your hormones, and help you feel your absolute best.
If you’re a woman 35+ looking to reduce inflammation, balance your hormones naturally, and experience lasting energy and fat loss… this clean eating grocery list is for you.
Use this list as your go-to guide every time you shop!
What to Avoid (Don’t Add to Your Cart)
These ingredients increase inflammation, spike blood sugar, disrupt hormones, and zap your energy.
Refined grains: white flour, white pasta, white rice, white bread
Refined sugars: table sugar, sodas, sweets, pastries, candy, etc.
Ultra-processed foods: If it has more than 5 ingredients or ingredients you can't pronounce—skip it
Trans fats & hydrogenated oils
Deep-fried foods
Fast food or frozen “junk” food
Snacks in bags/boxes with added sugar, preservatives, or fake flavorings
What to Buy for Clean Eating & Hormone Health
Whole Grains & Clean Carbs
Choose fiber-rich, minimally processed grains that fuel your body without the crash.
100% whole wheat bread, pasta, tortillas (look for “100% whole grain”)
Ezekiel bread (sprouted grain)
Steel cut oats (no added sugar)
Quinoa, bulgur, buckwheat, wild rice, brown rice
Amaranth, spelt, barley, rye
Bob’s Red Mill™ flours: almond, coconut, and oat flour
Healthy Fats for Hormone Support
Fats are essential for hormone production and should come from high-quality sources.
Avocados
Grass-fed butter
Olive oil, avocado oil, walnut oil
Grapeseed oil, nut oils
Raw walnuts and almonds
For dessert: use real whipping cream, not processed “whipped toppings”
Fresh Produce (Organic When Possible)
Fruits and veggies are rich in antioxidants and fiber, both essential for reducing inflammation and balancing hormones.
All fresh vegetables
All fresh fruits
Choose a rainbow of colors for variety
Clean Meats & Poultry
Quality matters. Choose hormone-free, pasture-raised, or organic when possible.
Grass-fed beef or bison
Fresh turkey or chicken (no preservatives)
Fresh pork (look for pasture-raised)
Venison or wild game
Avoid heavily processed deli meats
Fish & Seafood
Wild-caught fish offers clean protein + essential omega-3s.
Salmon
Cod
Tuna (packed in water)
Shrimp
Sardines
Always choose wild-caught when available
Dairy (or Dairy-Free Alternatives)
Watch for added sugar and artificial ingredients.
Pasture-raised or organic eggs
Organic milk or nut milks (no added sugar)
Organic Greek yogurt
Cottage cheese or organic soy yogurt
Block cheese (avoid shredded—added anti-caking agents)
Unsweetened coconut or almond milk
Beans & Legumes
Plant-based proteins that help balance blood sugar and support gut health.
Black beans
Chickpeas
Kidney beans
Navy beans
Lentils
Split peas
White beans
Adzuki beans
Buy dried when possible or canned (no sugar/salt added)
Canned & Jarred Goods
Look for “BPA-free” and “Non-GMO Project Verified” seals.
Coconut milk (unsweetened)
Marinara sauce (no added sugar)
Tomato paste/sauce (no added sugar)
Olives, pickles (low-sodium)
Tuna or chicken packed in water
Vegetables packed in water with low sodium
Fruit packed in water (no added sugar)
Broths & stocks (low sodium, no added sugar/dextrose)
Sweeteners (Use in Moderation)
Skip artificial sweeteners and choose natural ones sparingly.
Raw honey
Stevia (pure leaf or liquid)
Organic evaporated cane juice
Sucanat (unrefined cane sugar)
Condiments, Spices & Add-Ons
Check ingredient labels—many sauces are sneaky sugar bombs.
Fresh and dried herbs
Vinegar (apple cider, balsamic, etc.)
Sugar-free mustard
Sugar-free ketchup
Tahini, hummus (clean-label brands)
Pico de gallo, fresh salsa
Kimchi, sauerkraut (great for gut health)
Low-sodium soy sauce
Clean Packaged & Snack Foods
These are the exceptions worth keeping on hand.
KIND™ Bars, LÄRABARs (simple, whole ingredients)
100% nut butters (peanut, almond—ingredients should only be the nut)
Air-popped popcorn (no added oil or butter)
Raisins, prunes, or dried fruit (no sugar added—enjoy in moderation)
Raw or dry-roasted nuts & seeds
60%+ cacao dark chocolate
Unsweetened cocoa powder
Vegetable chips with only 2 ingredients: the vegetable + oil
Clean Beverages
Hydration is essential—ditch the sugar and drink clean.
Filtered water
Herbal teas and coffee (naturally sweetened)
Nut milks (unsweetened)
Freshly squeezed juices (fruit & veggie)
Club soda or seltzer (no sugar or sweeteners)
Coconut water or milk (pure, unsweetened)
Final Tip
Read every label.
If it contains artificial flavors, preservatives, or more than five ingredients—you don’t need it in your cart.
Start simple. Stay consistent. Let your grocery list be the first step to hormone balance, clean eating, and vibrant living.
Download your free clean eating guide at MindfulnessWomen.com
