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