Create a Grocery List

How to create a grocery list that will result in eating a healthy balanced diet:

  1. Download a print this blank grocery shopping list.
  2. Use my online free grocery shopping list to select the foods you'll buy.
  3. Commit to making a grocery list that includes these nutritious "core" items.


When you're feeling ambitious, plan your meals in advance for a week or a month:
  • Use these free meal planner templates.
  • Create a master grocery list of all the groceries you'll need for that week or month.
  • SAVE YOUR WORK.
  • File your menu along with your grocery list and pull it out on a week or month when you don't have time to plan.

Get to it! Create a grocery list now!

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Create a grocery list of "core" items every week that includes:

  • 2-4 different lean protein sources
  • 2-5 different colorful fruits**
  • 2-5 different colorful vegetables**
  • At least 1 healthy fat source
  • 2-4 different healthy starches

**Tips on Making a Grocery List:
Choose A RAINBOW of colors in Fruits and Vegetables
Each different color family provides unique nutrition!

  • Red: blood oranges, cherries, cranberries, pomegranates, radishes, raspberries, red apples, red beets, red bell pepper, red grapefruit, red grapes, red onions, red pears, red plums, strawberries, tomatoes, watermelon
  • Orange: apricots, cantaloupe, carrots, nectarines, orange bell peppers, oranges, papayas, pumpkins, sweet potatoes, tangerines
  • Yellow: bananas, butternut squash, corn, yellow grapefruit, lemons, mangos, peaches, pineapple, yellow apples, yellow bell peppers, yellow squash
  • Green: asparagus, artichokes, broccoli, Brussels sprouts, celery, cucumbers, edamame, green apples, green beans, green bell peppers, green grapes, green pears, honeydew melon, kiwi, leafy greens, okra, peas, salad greens, spinach, sugar snap peas, zucchini
  • Blue: blackberries, black raspberries, blueberries, eggplant, purple cabbage, purple carrots, purple grapes, purple plums, prunes, purple potatoes, raisins

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