Grocery Shopping List

Here is a list of foods that are all healthy and clean choices to support your fit lifestyle. There are many options, and you definitely don’t need ALL of these at one time, but they are good options and mostly all of my recipes use these foods.

PROTEIN/ MEATS: Keep it lean!

  • Boneless Skinless Chicken Breasts
  • Ground turkey (lean or preferably extra lean) preferably farm-produced (not factory & no added hormones or additives)
  • Lean red meats such as pork/beef tenderloin, filets, etc
  • Extra lean ground beef/bison
  • Frozen turkey burgers
  • Frozen turkey/beef meatballs (no extra seasoning)
  • Fresh or Frozen Fish: Tilapia, salmon, shrimp, mahi-mahi, ahi, etc
  • Fresh Deli Meat: turkey, chicken, ham, etc. (nitrate & chemical free)
  • Eggs
  • Carton Egg Whites (easier for baking, etc; no additives)
  • Whey Protein Powder
  • Casein Protein Powder
  • Canned tuna-packed in water
  • Canned salmon
  • Cottage cheese-non fat and no extra flavors
  • Greek yogurt- non fat, plain and unsweetened

CARBOHYDRATES: Complex and whole-grain

  • Old-fashioned oatmeal
  • Sweet potatoes/yams (yams are more orange!)
  • Brown rice
  • Quinoa
  • Couscous
  • Brown rice cakes
  • Butternut & Acorn Squash
  • Spaghetti Squash (great alternative to pasta)
  • Whole wheat pasta
  • Whole wheat bread with no/low sugar (Ezekiel is my top choice)
  • Whole wheat tortillas
  • Gluten Free: Brown rice pasta, tortillas, etc. Some groceries have a separate section for it, and you will find a large selection at most whole food/health stores.

FRUITS: Choosing ones in season will be tastier…and cost less!

  • Any type of berry
  • Apples
  • Bananas
  • Grapefruit
  • Oranges
  • Melons
  • Peaches/Nectarines

VEGGIES: Look for lots of color and the more the better!!! Fresh or frozen are the best choices.

  • Spinach
  • Kale
  • Lettuce (Romaine, red leaf, etc.) or pre bagged salad mixes
  • Bok Choy
  • Zucchini/Summer Squash
  • Starchy squashes like: butternut, acorn, spaghetti
  • Asparagus
  • Green beans
  • Broccoli
  • Onions
  • Mushrooms
  • Tomatoes
  • Bell Peppers
  • Brussel Sprouts
  • Cauliflower
  • Edamame (also high in protein-I buy these shelled and frozen)
HEALTHY FATS: Watch the portion size
  • Nut butter (preferably all natural with no added sugars): Peanut, Almond, Sunflower Seed, Cashew
  • Avocados
  • Raw plain almonds
  • Raw walnuts or pecans
  • Raw macadamia nuts or cashews
  • Olives
  • Coconut butter
  • Coconut Oil
  • Extra Virgin Olive Oil
  • Ground Flaxseed or Flaxseed oil
  • Hummus
DAIRY: 
  • Non/low fat cottage cheese
  • Non/low fat plain Greek yogurt
  • Unsweetened almond milk (I like vanilla)
  • Low fat milk (I personally only use almond milk)
  • String cheese
  • Shredded cheese (pre-bagged is okay)
  • Feta crumbled cheese
  • Parmesan cheese
  • Eggs/Carton Egg whites
CONDIMENTS:
  • Hummus
  • Salsa
  • Low calorie salad dressing like vinagrettes
  • Honey
  • No sugar/light maple syrup
  • Light whipped cream
  • Dijon Mustard
PANTRY/MISC.
  • Stevia/ Truvia Baking Substitute
  • Garlic Powder
  • (Jar) Minced Garlic
  • Onion Powder
  • Chili/Cayenne Pepper
  • Dry Spices such as: Basil, Oregano, Cumin, Cilantro, Dillweed, etc.
  • Baking Spices such as: Cinnamon, Nutmeg, Allspice, Ginger
  • Extracts: Pure vanilla, almond, coconut, rum, peppermint, mint, orange…
  • Unsweetened Cocoa Powder
  • Coconut Flour & Almond Meal (bulk section at Sprouts)
  • Unsweetened shredded coconut flakes
  • Sliced/slivered raw almonds
  • Canned Pumpkin Puree
  • Dried cranberries/raisins
  • Protein Powder
  • Black Beans (low sodium)
  • Chickpeas/Garbanzo Beans (low sodium)
  • Canned tomatoes (low sodium)
  • Tomato/pasta sauce (lowest sugar/fat content)

 

 

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