Plan Your Next Grocery Store Trip With This Healthy Shopping List Guide

Planning ahead before going to your grocery store for your healthy food purchases helps to keep you on track and prevent you from adding anything impulsive into your cart your just don’t need. With so many people committing to eating healthier this year the below is a breakdown of the grocery shopping list that I use when I am going in for my weekly groceries. I have broken them down into categories to help better identify what category of macro nutrients these would fall under. Also, I suggest walking the perimeter (outside aisles) first and then go to the aisles in between. Doing this will help you to fill your cart up with fresh foods first (veggies, meats, dairy) and leave less room for you to toss the boxed and canned junk in your cart. It’s a tip that I always use so that I don’t walk up and down the aisles aimlessly grabbing for anything that I know isn’t a healthy option.

JGT Shopping List – click to download a PDF version that you can print out

Eating healthier for you might mean changing a few food choices, or maybe you will be buying foods you never used to buy – either way it’s a good idea to start eating foods that are GOOD for your body and will give you the nutrients you need, especially when working out and strength training. It’s also important to know your daily macro breakdown so that the foods you prepare work with your goals. For example, I eat a 45/35/20 diet of 45% protein, 35% carbs & 20% fats. In order to really stick to a new way of eating (I hate hearing “diet” when it comes to making healthier food choices)…the only piece of real advice that I can give is you MUST like the food you are eating. The food below is good for you but can also taste good. When food tastes good you don’t feel like you’re missing out on other foods, you also don’t wind up falling off the wagon and binge eating garbage. If you need to test some spices to make sure things taste really good to you, you should. But in order to succeed you must look forward to the food you are eating.

Your Go-To Grocery Store Shopping List 

Protein & Dairy

♦ chicken breasts

♦ lean ground turkey & lean ground chicken

♦ eggs and/or carton of egg whites liquid

♦ cottage cheese (no salt or low sodium)

♦ plain fat free greek yogurt

♦ shrimp (frozen or fresh)

♦ atlantic salmon fillet

♦ tuna fish in the can (white albacore tuna in water)

♦ unsweetened almond milk

Carbohydrates

♦ sweet potatoes

♦ organic instant packaged oatmeal

♦ brown rice

♦ quinoa

♦ ezekiel bread or whole wheat pita pockets

♦ brown rice cakes

Fats

♦ natural peanut butter

♦ avocados

♦ extra virgin coconut oil (spray or solid)

♦ extra virgin light olive oil

♦ raw unsalted almonds or sliced almonds

Produce (Fruits & Vegetables)

♦ spinach

♦ escarole

♦ lettuce (your choice)

♦ asparagus

♦ green beans

♦ blackberries

♦ bananas

♦ lemons

♦ cucumbers

♦ onions (white, yellow and red)

♦ carrots sticks

♦ garlic

♦ peppers (all colors)

♦ gala apples

Seasonings, Sauces & Etc. Items

Dressings: I use apple cider vinegar for salads or Walden Farms Italian dressing

Seasonings: cinnamon, Mrs. Dash (variety of flavors), sea salt, black pepper, red pepper flakes

Additional items: low sodium organic chicken broth & vegetable broth, Bragg’s Liquid Aminos (soy sauce alternative), Annie’s Natural Organic BBQ sauce/marinade

Beans: cannelonni beans, red kidney beans, lentils (always no salt and organic when possible)

Some fun meal prep videos from my Vine Channel:

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