I get a TON of emails based on the confusion around grocery shopping!
One of the tricks I use is to stay on the OUTSIDE AISLES… as those are where you will find all the fresh, un-processed foods like fruits, veggies, meats, cheeses, and dairy! Fill 90% of your cart from those outside aisles and you are SURE to be on your way to a leaner, more healthy lifestyle!
Here is a list of some other GREAT items to throw in YOUR cart next time you hit the store! Keep in mind that if you do buy meat or dairy then you have to make it organic!
FYI...I mostly eat plant based proteins, but if you are a meat eater here are better options.
Your Healthy Grocery Shopping List!
Proteins
- Boneless, Skinless Chicken Breast
- Tuna (water packed), or White Meat Chicken (water packed)
- Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
- Shrimp
- Extra Lean Ground Beef or Ground Round (92-96%)
- Buffalo steak (lean)
- Protein Powder (lactose free)
- Egg Whites or Eggs
- Rib eye Steaks or Roast
- Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
- Top Sirloin (aka Sirloin Top Butt)
- Beef Tenderloin (aka Filet, Filet Mignon)
- Top Loin (NY Strip Steak)
- Flank Steak (Sir Fry, Fajita)
- Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
- Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs
- Oatmeal (Old Fashioned or Natural Oats)
- Sweet Potatoes (Yams)
- Beans (pinto, black, kidney)
- Oat Bran Cereal (watch sugar, less than 6 grams)
- Brown Rice
- Ezekiel Bread (frozen healthy section of Whole Foods)
- Farina (Cream of Wheat from box)
- Multigrain Hot Cereal
- Pasta (Whole Wheat or Quinoa/Corn – watch serving, very dense)
- Rice (jasmine, basmati, Arborio, wild, brown)
- Potatoes (red, baking, new)
- Kashi Low Sugar Cereals (less than 6 grams of sugar)
- Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
- Carbdown Flatbread (Wal-Mart)
- Corn Tortillas
- Whole Wheat Tortillas
- Rice Cakes (lightly salted only)
- Quinoa
- Veggie & Flaxseed Tortilla Chips (Trader Joe's - watch servings)
- SunChips
Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)
- Green Leafy Lettuce (Kale, Green Leaf, Red Leaf, Romaine)/Bagged Salad
- Broccoli
- Asparagus
- String Beans
- Black Beans
- Spinach
- Bell Peppers
- Brussels Sprouts
- Cauliflower
- Celery
- Mushrooms
- Pickles
- Cabbage
- Sprouts
- Cucumber
- Green or Red Pepper
- Onions
- Garlic
- Tomatoes
- Zucchini
- Squash
- Spaghetti Squash (my fav)
- Pumpkin
Fruit
- Raspberries
- Blackberries
- Lemons or Limes
- Kiwi
- Strawberries
- Orange
- Blueberries
- Grapefruit
- Melons (not watermelon)
- Cranberries
- Grapes
- No dried fruits, including raisins (loaded with sugar)
Healthy Fats
- Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
- Extra Light Olive Oil or Safflower Oil
- Nuts (brazil nuts, walnuts, almonds)
- Flaxseed Oil
- Avocado
- Organic Butter (from grass-fed cows)
Dairy & Eggs
- Low-fat or fat-free cottage cheese
- Eggs
- Low or Non-Fat Milk (eat dairy only occasionally)
- Non-fat yogurt (all natural greek yogurt - no sugar added)
- String Cheese
- Tillamock Natural Cheeses (Cheddar and Pepper Jack are my fav)
Beverages
- Bottled Water
- Green Tea (make my own and drink within one hour of brewing)
- Pure Pineapple Juice and Orange Juice from Trader Joe's (occasionally)
Condiments & Misc.
- Fat-free Mayonnaise (on occasion)
- Ketchup (Organic)
- Reduced Sodium Soy Sauce
- Reduced Sodium Teriyaki Sauce
- Balsamic Vinegar
- Balsamic or Raspberry Vinaigrette (Farm Grove)
- Distilled White Vinegar
- Salsa or Fresh Pico De Gallo
- Stevia Leaf - Natural Sweetener (not all are clean...some have added Dextrose)
- Steak Sauce
- Sugar Free Maple Syrup
- Simply Fruit Strawberry Jelly (Smuckers)
- Chili Paste
- Tomato Paste (low sugar)
- Mustard (yellow or Dijon)
- Extracts (vanilla, almond, etc) <— Great in your coffee in place of creamer!
- Low Sodium Organic beef or chicken broth
- Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
- Worcestershire Sauce
- Fat-free cooking spray
- Natural Applesauce (no added sugar choice)
- A variety of fresh and dried Herbs and Spices
- Seasoning Salt (No MSG kind)
- Raw Sea Salt (the dirtier the better...if it is white it isn't good...mine is pink)
