You’ve made the decision to invest in yourself and optimize your body and future health by eating well — now what?
What foods should you have in your fridge? How do you know what basic groceries you’ll need to prepare healthy meals and stick to your nutrition goals?
Grocery shopping can be overwhelming as it is — according to the Food Marketing Institute, the average supermarket has around 30,000 items to choose from — so I've put together the best method for my clients with a basic grocery list of healthy staples you should always have on hand in your kitchen.
How to Create a Basic Grocery List
It’s always best to go to the grocery store with a basic grocery list in hand — this can help prevent impulse buys and keep you on budget.
The good news? Once you take the time to nail down a good basic grocery list, it’ll only take a few minutes to figure out what you need on future shopping trips.
I find the best way to go about building a healthy grocery list is to plan out your meals for the week.
When you have an idea of what you’ll be eating, you’ll know exactly what you need to buy. Use the basic grocery list below as your baseline, then add whatever additional ingredients you’ll need for any healthy recipes you plan to try this week.
Most recipes yield multiple servings, so if you live alone, plan on using the leftovers as meal prep. For example, say you want to make spaghetti with spinach and ground turkey - you’ll likely buy one box of pasta, one package of ground turkey, one jar of pasta sauce, and one bunch of spinach. That’ll yield enough food to cover 4 to 6 of your meals for the week.
Creating a Basic Grocery List on a Budget
It’s expensive to eat healthy—or is it? Healthy food has a reputation for being a wallet buster, but you can eat well on a budget if you plan ahead.
If you’re on a budget, you can opt for recipes and foods that are less expensive, for example, choosing chicken over steak should save some money, or eggs instead of fish.
Bulk foods are usually more affordable than pre-packaged foods, so opt for pantry staples like grains, beans, nuts, and spices in bulk. And don’t pay for the convenience of pre-chopped fruits, veggies, and salad mixes.
Sticking to whole foods instead of packaged items is a great way to lighten the total grocery bill. It may take some extra time to prep your foods, but your wallet will thank you.
The Best Staple Foods to Add to Your Basic Grocery List
There are certain healthy foods you should always keep on hand, so they’re there when you need a snack or a last-minute healthy meal.
There are so many things you can do with chicken breast, ground turkey, eggs, and organic tofu. Also, stock up on a variety of canned beans — like garbanzo beans to make hummus, or black beans to throw in a breakfast taco or on top of a salad or into a mixed grain and veggie bowl.
And make sure you always have the ingredients you need to make the healthy treats you and your taste buds love. Some staples I find myself always buying include raw almonds, walnuts, nut butters, eggs, avocado, bananas, pumpkin seeds, raw cacao nibs and sprouted bread.
Here are the healthy staples you need.
For the refrigerator and freezer:
Fresh fruit: bananas, apples, blueberries- easy for on-the-go snacks.
Frozen fruit: berry mix (strawberry/ raspberry/ wild blueberries/ cherries), bananas, mango wedge, coconut meat, pineapple cubes.
Fresh veggies: lots of leafy greens and cruciferous.
Frozen veggies: my freezer staples include frozen riced cauliflower, frozen kale, and broccoli.
Protein of choice: humanly raised and sustainably sourced chicken, fish, steak, organic tempeh, organic tofu, canned sardines or wild alaskan salmon.
Non-dairy products: Almond Milk, Coconut Milk, Coconut yogurt.
Dairy products: Grass-fed butter, Ghee, unsweetened plain whole milk Greek yogurt.
Eggs: ideally local or pasture-raised eggs.
For the pantry:
Non-refrigerated fruits and vegetables: sweet potatoes, butternut squash, avocados, tomatoes, garlic, onion.
Dry whole grains: oats, quinoa, brown rice, buckwheat.
Canned/dry beans: garbanzo, pinto, black, lentils.
Dry pasta/bread: sprouted or whole grain.
Condiments: olive oil, aged balsamic vinegar, coconut oil, ghee, coconut aminos, mustard, salsa, tahini, coconut cream.
Natural sweeteners: honey, maple syrup, coconut sugar.
Snacks: air-popped popcorn, seaweed crackers, flax seed crackers, dried fruit, nuts, seeds.
For the spice rack:
Spices can really amp up the flavor in healthy dishes without adding calories or sugar. I love using basil in Asian or Italian dishes and cilantro, curry, and cumin in Mexican or Indian dishes.
Keep these on hand: Sea salt, Pepper, Basil, Bay Leaves, Cilantro, Curry, Cumin, Garlic powder, Onion powder, Chili powder, Cinnamon, Thyme, Oregano, Rosemary.
Happy shopping friends!
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