Grocery Shopping Guide

You aren’t expected to purchase all the things on this list, but rather, refer to it as needed when making shopping decisions.

• Before you shop, consider doing a pantry/fridge inventory to avoid duplication. This is a good time to toss/compost anything that’s expired.
• Avoid grocery shopping when hungry, as this will help avoid impulse buys.
• Consider planning 3-5 meals before you go. This will help avoid food waste.
• Get in the habit of reading the ingredients. Look for a short list, with recognizable ingredients when you can.

Now, let’s get shopping!

Produce:

Vegetables (fresh or frozen):

• Leafy greens: spinach, kale, arugula
• Cruciferous: broccoli, cauliflower, Brussels sprouts
• Colorful veggies: bell peppers, carrots, tomatoes, zucchini, celery, green beans, asparagus, radishes, cucumbers
• Staples like onion and garlic (used in many recipes)
• Convenience options: pre-cut veggies, salad kits (choose low-sugar dressings, some kits can be surprisingly caloric)

Fruits (fresh or frozen):

• Berries, apples, bananas, oranges, grapes, watermelon, cherries, cantaloupe, pears, peaches, dragonfruit
• Choose frozen fruit with no added sugar (some canned fruit can have a lot of syrup, adding quite a bit of added sugar, so we recommend opting for fresh or frozen options)
• Avocados (healthy fat)

Starches:

• Yams, sweet potatoes
• Potatoes
• Plantains
• Squash (acorn, butternut, etc)
• Corn
• Peas

Refrigerated produce items:

• Sauerkraut
• Kimchi

Lean Protein:

• Chicken breast or thighs
• Ground turkey, bison, chicken or lean beef (90% lean)
• Fish: salmon, tuna, cod, tilapia, shrimp (fresh or frozen)
• Canned mussels, oysters, sardines (powerhouse protein source that are relatively inexpensive and convenient)
• Eggs or egg whites
• Tofu, tempeh, edamame
• Greek yogurt or cottage cheese
• Beans and lentils (canned or dry)
• Feta, Goat Cheese, or Fresh Mozzarella
• Low fat string cheese
• Milk (skim, if aiming for fat loss)
• Unsweetened almond, oat, soy milk, or lactose-free (Fairlife) as milk alternatives

Whole Grains & Healthy Carbs

• Oats (steel-cut or rolled)
• Brown or wild rice
• Quinoa
• Whole-grain bread or wraps/tortillas (look for 3g+ fiber per slice)
• Whole-grain or chickpea/high protein pasta

Healthy Fats

• Nuts: almonds, pistachios, walnuts
• Nut butters (check for minimal ingredients)
• Seeds: chia, flax, pumpkin
• Olive oil or avocado oil
• Hummus
• Olives

Pantry Staples

• Canned beans, chickpeas, lentils
• Canned tuna or salmon
• Diced tomatoes, tomato sauce (low-sodium)
• Broth or stock
• Pickles/pickled veggies
• Whole grain crackers or rice cakes
• Herbs and spices
• Healthy condiments: mustard, salsa, hot sauce
• Vinegars: balsamic, apple cider
• Protein powder

Beverages

• Water, sparkling water
• Sugar-free electrolyte drops/powders
• Herbal tea
• Coffee (watch the cream/sugar)
• Kombucha (yay, gut health!)

Kitchen items:

• Meal-prep/food storage containers
• Nonstick skillet
• Blender or mini food processor
• Cutting board + sharp knives
• Baking sheets
• Mixing bowls
• Cooking utensils
• Slow cooker/Instant Pot/Air fryer (optional but helpful)
• Measuring cups/spoons
• Refillable oil sprayer (to moderate how much oil is used in cooking)

Other grocery shopping tips:

• If you want dips and dressings, look for yogurt-based options when possible.’If buying pre-made items from the deli, make sure they aren’t drowning in mayo. Oftentimes, pre-made macaroni and potato salads are.
• Rotisserie chickens can be a good, quick option, but will have higher fat content over chicken breast.