Clean Eating Shopping List For Walmart
Many people shop at Walmart on a regular basis. And while the selections may be more or less limited depending on your area, you absolutely CAN shop clean at Walmart. You may have to supplement slightly with other stores if your aim is to be completely clean, but all in all, I was impressed with what was actually available there. This clean eating shopping list for Walmart proves it!!
And before anybody gets upset, let me just say that I know many people take issue with Walmart. I’m not writing this post to debate the politics or to say if it’s right or wrong to shop there. So let’s not go there. I’m simply writing this post to help people that DO shop there buy the healthiest items they can. Simple as that. Please take it in the spirit in which it was intended.
Please Note: These prices and product availability can vary greatly depending on your location. This list and prices are current for my area (Sonoma County) on the date of this blog post.
Other Clean Eating Shopping Lists
Clean Eating Shopping List For Walmart
Produce
For the most part, this is where Walmart shines in the clean eating department. Stock up on fresh produce!
Tip: None of the produce at my Walmart was organic. If you are particular about avoiding pesticides, stick to the produce that has the thickest skin, such as oranges and bananas.
- GRAPES, fresh, ($1.88 – 1 1/2 lb. bag)
- BANANAS, fresh, ($0.25 each)
- CUCUMBERS, fresh ($1.44 – pack of 2)
- ZUCCHINI, fresh ($1.98 – pack of 3)
- ONIONS, fresh ($1.14 – bag of 6 white onions)
- LIMES, fresh ($2.98 – 2 lb. bag)
- LEMONS, fresh ($2.37 – 2 lb. bag)
- CELERY, fresh ($1.24 – 1 large package)
- AVOCADOS, fresh ($0.68 – each)
- YAMS, fresh ($2.98 – 3 lb. bag)
- CARROTS, fresh ($1.44 – 2 lb. bag)
- GREEN BELL PEPPERS, fresh ($1.68 – 2 pc. package)
- TOMATOES, fresh ($1.98 – 2 pc. package)
- CHERRY TOMATOES, fresh ($1.50 – 10 oz. container)
- APPLES, fresh ($4.77 – 3 lb. bag)
- ORANGES, fresh ($3.98 – 4 lb. bag)
Frozen Produce
- STRAWBERRIES, unsweetened ($2.38 – 1 lb. bag)
- BERRY MEDLEY, unsweetened ($3.88 – 1 lb. bag)
- BLUEBERRIES, unsweetened ($3.23 – 1 lb. bag)
- RASPBERRIES, unsweetened ($3.23 – 1 lb bag)
Dairy
Tip: Dairy is always best purchased organic. But not everyone can afford it. Buy the best you can afford.
- MILK ($3.52 – 1 gal)
- COTTAGE CHEESE, ($2.64 – 24 oz.)
- CHEDDAR CHEESE, generic brand ($7.98 – 32 oz. block)
(Note: Cheese is not typically a big part of a clean eating meal plan. But if you do buy it, buy the block variety and grate it yourself. Don’t buy the shredded packages. They are not clean.) - BUTTER, Great Value Walmart brand ($2.48 – 4 sticks)
(Note: Butter that is not organic, is not typically considered clean. That said, if you must buy something, buy real butter. Not margarine or butter substitutes)
Poultry
Tip: Again, organic is best. But if you can’t afford it, buy the best you can afford.
- CHICKEN BREASTS, boneless, skinless, frozen ($6.98 – 3 lbs. / $10.98 – 5 lbs.)
- EGGS, First Light brand ($1.98 – 1 dozen)
Seafood
- SHRIMP, frozen, large shrimp ($5.00 – 12 oz.)
Nuts
Note: None of the nut butters in my Walmart were clean.
- ALMONDS, roasted, salted ($5.98 – 1 lb)
- PISTACHIOS, shelled, nut meat only ($4.58 – 6 oz.)
- PISTACHIOS, with shell ($3.98 – 8 oz.)
- EMERALD NATURAL ALMONDS 100 CALORIE PACKS, individually packaged portions ($2.68 – 7 packs per box, about 1/2 oz. each)
- EMERALD NATURAL ALMOND/WALNUT MIX 100 CALORIE PACKS, individually packaged portions ($2.68 – 7 packs per box, about 1/2 oz. each)
Dried Fruits
- RAISINS, SunMaid brand ($3.28 – 20 oz. container)
- PITTED DATES, Sun Sweet brand ($2.78 – 8 oz.)
Grains
- BROWN RICE, organic, 6 lb. bag (around $10)
- OATS, Quaker brand, old fashion ($3.54 – 2 lb 10 oz.)
Beans
Note: None of the canned varieties in my store were clean. The only clean versions were dried.
- GREEN SPLIT PEAS, dry ($1.08 – 1 lb. bag)
- KIDNEY BEANS, dry ($1.98 – 1 lb. bag)
- BLACK BEANS, dry ($1.38 – 1 lb. bag)
- PINTO BEANS, dry ($1.38 – 1 lb. bag)
Pantry Items
Please note: I know that many people are working hard to avoid BPA in canned food items, and some of you feel very strongly about that. I know it’s an important issue. But I also know that some people can’t afford the BPA-Free canned goods or simply don’t have access to them. So my criteria here is simply based on the ingredient list alone.
- SPICES, range of various spices/amounts in plastic baggies ($0.84 – $1.94)
- PUMPKIN, canned ($1.48 0 15 oz. can) – be sure to get regular pumpkin. NOT pumpkin pie filling. Read the ingredients. The only thing listed should be pumpkin.
- “LOUISIANA” THE PERFECT HOT SAUCE ($1.24 – 12 oz. bottle)
- GREAT VALUE (WALMART BRAND) YELLOW MUSTARD ($0.92 – 16. oz)
- GREAT VALUE (WALMART BRAND) CANNED PEAR HALVES, packed in 100% juice ( $0.98 – 15 oz. can)
- DOLE PINEAPPLE, canned in 100% juice ($1.38 – 20 oz. can)
- WHOLE WHEAT FLOUR ($3.64 – 5 lbs.)
- OLIVE OIL (GREAT VALUE WALMART BRAND), “pure” variety ($5.48 – 25.5 fl. oz.)
- WHOLE WHEAT PASTA (GREAT VALUE WALMART BRAND), Rotini and spaghetti ($1.00 – 13.25 oz)
- HONEY (GREAT VALUE WALMART BRAND) ($4.08 – 16 oz.)
- MAPLE SYRUP, 100% pure ($7.98 – 12.5 fl. oz.)
- MOLASSES, Grandma’s brand ($2.79 – 12 oz. jar)
- WHEAT GERM ($4.18 – 12 oz. jar)
- GREEN TEA, Lipton brand ($3.46 – 40 bag box)
- COFFEE, Folgers brand ($4.28 – 11.3 oz.)
“Clean Eating” isn’t just about ingredients. It’s also about pesticides and GMO produce. If you are buying grapes, frozen berries, cucumbers, etc. you are exposing yourself to hundreds of different hormone disrupting and cancer causing pesticides. Crook neck zucchini is also now a GMO crop. These foods cause baseballs sized tumors in rats and cause pigs stomachs to turn to moosh. I understand that certified organic is so much more expensive, but honestly… Isn’t the the price of your children’s health more important? While I like your effort, Gracious Pantry, I think you are misleading many people on the definition of “eating clean.” Put the emphasis on the peasticides and the GMO food that is causing people to get sicker and sicker.
Kara – I think you are overestimating some people’s ability to afford organic foods. Yes, non-organics have a much higher chance of being GMO’s. But for many people, Walmart is the ONLY store they have available. I know this for a fact. And I will tell you that it is better by a long shot to buy grapes and zucchini that are non-organic, than it is to buy a box of processed garbage.
Thanks for your great and caring blog hon.! 🙂
What enrages me about our great country is that it is STILL SO DIFFICULT for ‘regular’ families/folks to be able to afford the foods that we so desperately want AND need (non-GMO/organic produce) for affordable prices.
I live in Houston and have contacted Aldi because overall I am quite impressed with most of their products; however there are not very many organic products and no non-GMO produce available. I have written them and will do again. I heard they offer these things in other states, they are relatively new here, although they have built ton’s and as I told them I am sure that our very strong economy and huge population would support these things and make it profitable for them.
The Farmer’s Markets that are organic / non-GMO are a bit far for us with our not-so-reliable car and the heat right now as well as expensive. And forget Whole Foods or Central Market (which are awesome!) BUT WAY too expensive! I’ve always fantisized about winning the lottery and being able to shop there to my heart’s content.
It scares me what pesticides and GMO that are entering me and my families bodies and what they could’ve already done. Although thankfully I was raised eating healthy my whole life/good eating habit’s.
Thanks for letting me vent and for you blog. 🙂
Annalise – It’s scary to be sure. And until there is some sort of labeling law in place, we have to fend for ourselves in the GMO department. Sadly, the government is setting up normal food much as it has organic foods. GMO foods will become the “norm” and we will have to pay extra for the non-gmo stuff. It’s enough to make a girl want to move to another country where GMO’s aren’t allowed!
I totally get your frustration. You really do have to have a somewhat sizeable income to be able to eat all organic foods. But thankfully, it’s not too overwhelming when you have lists like “the dirty dozen”. I try to purchase organics of those foods and I buy stuff with thicker skins like bananas and avocados as conventional. Of course, once they become GMO’s….. Oy. It’s so hard!
Thank you for this list. I live in a very rural area, and the only grocery stores are the Piggly Wiggly and a local family owned market. Other than that the nearest Wal-Mart is over an hour away. We have started researching clean eating, and I’m finding it next to impossible to find anything in our local grocery stores that aren’t tainted with something. Our meat comes from who knows where, and the vegetables are very questionable. A friend suggested your blog and I’m so glad she did. My question is can the recipes you have on your blog be “made ahead” and frozen? My plan is to go to the Wal-Mart/Sams once a month and stock up and cook a month’s worth of meals ahead of time so that our produce doesn’t go bad before I can cook it. It’s hard living in a small town, especially in Mississippi where everything is deep fried and refined. We are lucky enough to have a vegtable garden this year, which I am really excited about, and we hunt and fish so we have a good meat supply.
Brandy – I have a freezer section for the foods on my blog that I know for sure freeze well. I’m sure some of the others do as well, but I haven’t frozen them yet, so I haven’t added them to this category. I hope it helps! https://www.thegraciouspantry.com/category/freezer-meals/
Thank you for making a list! I have been interested in clean eating and this has helped me a lot. I seems that it is not going to be as expensive as I thought either which is huge! Do you have any suggestions for me since I live on my own and am shopping for one?
Thank you again!! 🙂
Audrey – Clean out your freezer, buy some Ziplock storage containers and stock the freezer. Less cooking in the long run if you cook in bigger batches and freeze.
I really appreciate the effort you went to with this food list. I knew the second I saw “Wal-Mart” people were going to flip and say “Only buy toilet paper at Wal-Mart!” I live in a small town with a Wal-Mart and one small regional grocery store with very little organic produce or other fare. It can be cost (and time) prohibitive to drive to a bigger town to purchase from health food stores and farmer’s markets. Thank you for encouraging people to do the best with what resources they have. I would also like to say that it’s a bit cruel for other commenters to insinuate that if one doesn’t buy everything organic then they do not value their children’s health. Cleary they do. That’s why they are reading your blog and others like them. The reality of the cost of living can force folks to make difficult choices. Keep up the great work 🙂
Keri – Thank you! I couldn’t agree more. We have to do the best with what we have.
Our local Walmart carries Spectrum Organic Coconut Oil! It’s fantastic and a great price! I don’t know if it works everywhere but I know if you talk to the grocery store manager and specifically request more organic produce or grocery items, it might happen one day. Stores try to listen to what their customers want and the more people that request it, the better the chances of change.
Lauren – You’re right! We won’t get what we want unless we ask!
Another idea for those people living in a rural area who find that cost isn’t as much of an issue as simply FINDING organic produce, try looking into organizations that ship organic produce to your door or finding local farmers who will provide you with meat, dairy, and other local produce. We have a difficult time finding organic fruit that’s cost effective and good (usually way under or overripe) so we order a twice-monthly shipment of organic fruit from fruitshare.com. Works for us!
Lauren – Definitely! This is a wonderful way to do it. And you support local farmers!
What is GMO?
Carol
Carol – Genetically Modified Organism. They take the cells of the plants and alter them in a lab.
I don’t love WalMart, and rarely buy produce there, but I will say they are smart. They see the way the market’s leaning and have been incorporating more organic and gmo-free shelf stable products….and it turns out that’s the only place I can get most of those.
Ashley – Awesome! Lets hope other stores follow that example. Not every Walmart has that.
I think people are becoming more aware and more proactive in what they are consuming. My husband and I just purchased an organic/natural foods grocery store. While we love getting our food at cost, my advice to people who are just starting is to start with one meal a day for going clean/organic/whole foods. Anyone can choose breakfast (or whatever you decide your meal is going to be) to focus on and start with. Then bump it up to the next meal, etc. I thought it was a great article that is encouraging people to eat healthy instead of consuming junk all day long. Yes, in the end organic is better, but it doesn’t always work like that. Unless you live around pixie dust, rainbows and unicorns. 😉
Tammy – Haha! True! Thanks! And what a wonderful thing to own your own shop!
Do you have Walmart grocery lists along with meals to make with those groceries for a week? That would be great.
Natasha – I have a whole blog full of recipes! 🙂 If you need to, you can search for recipes by ingredient up at the top.
I don’t understand how you can say that none of the produce in Wal-Mart is organic, and yet they “shine in the clean eating department.” My Wal-Mart’s produce department is shameful. I would never buy my fruits and veggies there.
Stargazer – Some of the Walmart food sections are downright disgusting. But some of them are actually not too bad. Depends on where you shop. That being said, if it’s between a box of twinkies and a non-organic apple, I say go for the apple every time.
Thanks so much for the Walmart grocery list!! With a family of six, this is the most economical choice for us. We are just starting to try and eat clean, and this was an enormous help!! THANKS!!
Julie – My pleasure! 🙂
I was so happy when I found this! We are a family on a budget, and Walmart is where I do most of my grocery shopping! Thank you so much for considering those who do shop there!
Rachel – My pleasure! 🙂
Thank you so much for this list! As many have commented on here, due to our budget my boyfriend and I have to shop at Walmart and I’m so glad to have an all-encompassing resource to guide me now! Shopping list, recipes, Ahhh I’m in heaven. I was searching Pinterest for ideas for my breakfast oatmeal and found the clean oatmeal board (I’m having the German chocolate oatmeal tomorrow, tho I kinda want it now!) and LOVE all your boards and can’t wait to spend more time on your site! Thank you thank you thank you for including us poor folk in your journey for healthful living! I’m glad some people out there understand these are difficult times and doing the best we can, is all we can do! Thanks so much!!
Amy Jo – My pleasure! I’m happy to help. 🙂
Thank you sooo much for the Walmart list!!! I do most of our shopping there because of their price matching policy. As a wife and mother who shops on a budget, using this list will help me so much, when planning clean meals for my family! I am a new subscriber as well. 🙂
LaShanna – Thanks so much! Glad you found it useful. 🙂
Thanks for posting this. I live in a small town in the south and unfortunately, we don’t have a market regarding organic fresh whole foods. My state is finally getting a Whole Foods Market, but it’s 4 hours from where i live. Ugh. So my local Wal-Mart is the only closest thing that i can get to (it’s 5 miles away from my home). I’ve been trying to eat clean for a month & have been able to find a few organic non-gmo items at my local Wal-Mart. I rarely buy their produce, but if i do, i mostly just get their frozen mango chunks, strawberries & their conventional oranges and bananas (since they both have thicker peels).
I USED to shop more at my local Target (about 15 miles away), since they had way more organic options, but sadly they took it all away. Like literally ALL the organic food items mysteriously disappeared out of nowhere. I don’t understand. It sucks so bad. I wish i could grow my own garden, but i honestly don’t have the patience, plus i live in an apartment.
I understand that processed foods are cheaper and many like myself are still struggling in this economy, but at the same time i still care about my health. I have started to make 70% of my own food in batches now though. So i guess that’s a start.
I do use a GMO scanner app & look at PLU codes (when i’m looking at produce). And it has helped tremendulously. But once a month i go to my local health food store for their 25% off discounts. That’s helped pretty well too.
Thanks again 🙂
Jenn – My pleasure! We all do the best we can and it sounds like you’re doing great. 🙂
Thank you!I just found your site and you have taken the guess work out of shopping. I also would like to point out that Aldi is a subsidiary of trader joes and all of their milk is hormone free. I have two Autistic spectrum children, so clean eating is something I’m trying to get into.I know that fresh foods make a difference in how their bodies and minds function.
Elisa – Wonderful! I don’t have an Aldi in my area, but I hear good things about it!
As far as the frozen chicken on this list, if this is the same stuff that I used to buy, it has been injected with broth to plump it up. A lot of chicken has so this is not unusual. The catch is most broth has MSG in it. If you are wanting to be sure to avoid MSG, then any chicken, turkey, etc that has the broth in it, becomes suspect. There are some that say water, which is what I have started buying.
Leigh – I’ve never heard of them using broth. I would think it would be a cost issue. Better still would be nothing added at all. But it’s always best to check for an ingredient list!
We use Walmart and Aldi for our shopping since we are on a strict budget food wise. However, I have found that cooking from scratch and with REAL ingredients is actually cheaper because I always have it on hand. It’s really nice of you to go through and do this! I look forward to reading your Amazon list as well!
Lauren – Thanks! And you’re right. It doesn’t have to be expensive. Particularly if you manage your food really well.
Are EARTH BALANCE products clean?