Healthy Grocery List
Lean Proteins:
-whey, casein, hemp or pea protein powder
-egg whites/egg beaters
-chicken breast
-bison
-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
-butternut squash
-spaghetti squash
-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)
-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)
