Healthy Grocery List

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Lean Proteins:

-whey, casein, hemp or pea protein powder

-egg whites/egg beaters

-chicken breast

-bison
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-tuna

-tilapia

-flounder

-cod

-mahi mahi

-sword fish

-salmon(higher fat but good fats)

-shrimp (high cholesterol)

-99% fat free turkey (ground or deli)

-flank steak

-96/4 or 93/7 ground beef

-non fat greek yogurt

-non fat cottage cheese



Low Glycemic Carbs:

-sweet potatoes

-oatmeal

-grits

-brown, basmati or jasmine rice

-quinoa

-whole grain pasta

-ezekiel bread

-pumpkin

-yellow squash

-butternut squash

-spaghetti squash

​-eggplant

-black beans

-lentils

-rice cakes




Veggies:

-broccoli

-spinach

-zucchini

-celery

-cucumbers

-kale

-asparagus

-green beans

-green pepper

-brussel sprouts

-onions

-mushrooms

-carrots

-cauliflower

-sprouts

-romaine or butter lettuce


Fruits

​-tomato

-grapefruit (natural sugar)

-apple (natural sugar)

-banana (natural sugar)

-blueberries (natural sugar)

-strawberries (natural sugar)

-raspberries (natural sugar)

-banana (natural sugar)

-pear (natural sugar)

-cherries (natural sugar)

-plum (natural sugar)

-peach (natural sugar)

-grapes (natural sugar)

-orange/clementines (natural sugar)




Good Fats (use very sparingly):

-almonds

-walnuts

-cashews

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

-avocado

-pumpkin seeds

-sunflower seeds

-flaxseed

-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 or powder)

-Herbs (basil, dill, oregano, chives, rosemary, dill, cilantro)