Healthy Grocery List

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Lean Proteins:

-whey, casein, hemp or pea protein powder

-egg whites/egg beaters

-chicken breast

-bison

-haddock
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-tuna

-trout

-tilapia

-flounder

-cod

-mahi mahi

-scallops

-sword fish

-salmon(higher fat but good fats)

-shrimp (higher in cholesterol)

-turkey breast (or ground)

-flank steak

-grass fed organic ground beef

-Greek yogurt

-cottage cheese



Low Glycemic Carbs:

-sweet potatoes

-oatmeal

-grits

-brown, basmati or jasmine rice

-quinoa

-brown rice pasta

-Ezekiel bread

-pumpkin

-yellow squash

-butternut squash

-spaghetti squash

​-eggplant

-yucca

-jicama

-black beans

-lentils

-chick peas

-rice cakes

-yam





Veggies:

-articokes

-arugula

-beets

-broccoli

-cabbage

-spinach

-zucchini

-celery

-cucumbers

-kale

-asparagus

-green beans

-green pepper

-brussel sprouts

-onions

-mushrooms

-carrots

-cauliflower

-sprouts

-micro greens

-radishes

-snap peas

-snow peas

-romaine or butter lettuce

-water chestnuts


Fruits

​-tomato

-grapefruit 

-apple

-banana

-blueberries (lower glycemic)

-strawberries (lower glycemic)

-raspberries (lower glycemic)

-blackberries(lower glycemic)

-pear

-cherries

-plum

-peach

-grapes

-orange/clementines




Good Fats (use very sparingly):

-almonds

-walnuts

-cashews

-natural nut butters (peanut, cashew, almond, coconut)

-avocado

-pumpkin seeds

-sunflower seeds

-flaxseed

-chia seeds

-oils: hemp, flax, macadamia nut, sesame, coconut/mct



Others
-mustard

-apple cider, balsamic or red wine vinegars

-Ms. Dash seasonings (or any other seasonings w/o sugar and lower salt)

-liquid aminos (Braggs)

​-coconut aminos

-hot sauce (Tabasco or Texas Pete type)

-red or black pepper

-salsa (fresh/organic/all natural)

-cinnamon

-garlic (fresh)

-herbs (basil, dill, oregano, chives, rosemary, dill, cilantro, thyme, parsley)