Free Downloadable
Healthy Grocery List

healthy grocery list

healthy grocery list

This free healthy grocery list is full of everything you need for wholesome eating.

My downloadable grocery list will tell you which foods are good to eat...

...and which name brands get my dietitian stamp of approval!

(My free grocery shopping list may contain natural and/or organic brand names you've never heard of, so I've also provided links to the brand names you may be less familiar with. This way you can get an idea of what the packaging looks like so you'll recognize them in the store!)

Peruse the healthy shopping list below or print and carry the downloadable healthy grocery list (here) with you.

Use this free grocery shopping list to stock your fridge weekly with the proper healthy foods. After all, you can't eat right if you don't have the right foods on hand. And you won't have the right foods on hand if you don't shop.

Healthy Grocery List

Downloadable and Printable Healthy Grocery Shopping List

Healthy Grocery List: Good Protein Sources

Poultry

Seafood

  • Frozen Salmon Burgers (Trader Joes)
  • Canned Tuna (choose low sodium and "light" vs. "white" tuna)
  • Canned salmon (choose low sodium and wild caught)
  • Crown Prince Natural Brand: canned sardines, kipper snacks, and crab meat

Cheese

  • Fat free or reduced fat cheese: slices, shredded cheese, block cheese, string cheese, or cheese snacks (Alpine Lace, Horizon, Organic Valley, Galaxy Veggie, Kraft, Sargento, Laughing Cow, MiniBaybel Lite)
  • Fat free or reduced fat crumbled feta cheese
  • Fat free or lowfat cottage cheese

Egg Products

  • Whole eggs
  • Pre-prepared hard boiled eggs (Trader Joes, conventional grocery stores)
  • Liquid egg whites (All Whites, Egg Beaters Whites)
  • Fat free liquid egg substitute (Egg Beaters, Better'n Eggs, ReddiEgg)

Yogurt

  • Fat free or lowfat yogurt (Stonyfield Farms, Horizon, Brown Cow, Yoplait Light, Dannon Light and Fit, Weight Watchers, YoPlus Light)
  • Fat free (0%) plain Greek yogurt (Fage, Stonyfield Farms Oikos, Trader Joes)
  • Fat free or lowfat soy yogurt Organic goat yogurt

Milk and Milk Substitutes

  • Nonfat, skim or ½ % milk
  • Lite Soymilk (Silk, Edensoy, 8th Continent)
  • Lite Almond Milk (Blue Diamond Almond Breeze, Pacific)
  • Rice Milk (Rice Dream)

Meat Substitutes

  • Tofu (Nasoya, Tree of Life, White Wave Baked Tofu, Pete's Tofu 2 Go, Morinu)
  • Tempeh (Whitewave, Lightlife, Nasoya, Tree of Life)
  • Veggie Burers (Amy's, Dr. Praeger's , Cascadian Farms, Boca, Gardenburger, Morningstar Farms)
  • Ground Beef Style Soy Crumbles (Boca, Morningstar Farms)

Canned Beans

  • Fat free refried beans
  • Low sodium canned garbanzo, kidney, black beans, pinto beans, etc. (Eden Foods, Shari Ann's, Westbrae Natural, Bearitos, or store brand)
  • Canned vegetarian chili (Healthy Valley, Trader Joes, Safeway)

Protein Powders and Drinks
Whey Protein Powder

  • Jay Robb
  • Solgar Whey To Go
  • Optimum Nutrition Natural 100% Whey
  • BSN Lean Dessert Protein
Soy Protein Powder
  • Genisoy
  • Spirutein
Ready to Drink (RTD) Canned Protein Shake
  • Worldwide Pure Protein Shake
  • Myoplex Lite

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Healthy Grocery List: Fruit
Tips--->Buy 2-4 different fruits/week. Buy in varying stages of ripeness (ex: buy green bananas as well as yellow bananas).

Fresh

  • Easy to eat "grabby fruits:" apples, grapes, small bananas, berries, pears
  • Any fresh fruit you'll eat.

Frozen
No sugar added frozen strawberries, blueberries, blackberries, raspberries, cherries, mango chunks, and pineapple chunks (keep on hand for smoothies!)

Canned
No sugar added applesauce, pearsauce, fruit cocktail, pineapple, peaches, mandarin orange cups, etc.

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Healthy Grocery List: Vegetables
Tip--->Buy 2-4 different vegetables/week. Avoid buying more than you'll eat.

Fresh

  • "Finger Picking Good" Veggies: baby carrots, snap peas, cherry tomatoes, broccoli florets, cauliflower florets, edamame, radishes, bell peppers
  • Any veggie you love
  • Salad greens, baby spinach leaves
  • Broccoli slaw
  • Large romaine leafs for making "wrapper" sandwiches

Canned/Jarred
Low sodium (or rinse and drain well):

  • Roasted red bell peppers
  • Mushrooms
  • Baby corn
  • Artichoke hearts
  • Hearts of palm
  • Water chestnuts
  • Green chilis

Frozen

  • Steam-in-the-bag veggies
  • Frozen veggies you love: onions, bell peppers, asparagus, broccoli, cauliflower, carrots, etc.
  • Veggies in lowfat sauce

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Healthy Grocery List: Healthy Fats

  • Nuts and Seeds (almonds, walnuts, pecans, pistachios, sunflower seeds, pumpkin seeds, etc.) Tip: Purchase in 100 calorie packs or "Just a Handful" packs
  • Nut butters: peanut butter, almond butter, sunflower butter, cashew butter, tahini (Arrowhead Mills, Maranatha, Smucker's Natural, Trader Joes, Whole Foods 365 Brand, Barney Butter, Justin's)
  • 100 Calorie Peanut Butter or Almond Butter Packs (Justin's, Barney Butter)
  • Oils: extra virgin olive oil, organic canola oil, flaxseed oil, sesame oil, walnut oil, avocado oil (Spectrum, Barleans, Hain Expeller Pressed Oils, Trader Joes)
  • Ground Flaxseeds/Flaxseed Meal (Arrowhead Mills, Bob's Red Mill, FiProFlax, Spectrum)
  • Avocado/Guacamole

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Healthy Grocery List: Healthy Starches

Bread/Tortillas/English Muffins

  • Whole wheat, high fiber bread (Ezekiel, French Meadow Bakery, Trader Joes, Pepperidge Farm 100% Whole Wheat Lite Style, or Thin Slice )
  • Low cal, high fiber, light bread (Weight Watchers, Pepperidge Farm Small Slice, Fiber One, )
  • Lowfat, whole wheat, and/or high fiber tortillas (no more than 150 calories): La Tortilla Factory, Ezekiel, Garden of Eatin, Trader Joes)
  • Corn tortillas
  • Whole wheat English muffins (Trader Joes, Matthew's)
  • High fiber pita bread (Weight Watchers)

Crackers

  • High fiber, lowfat crackers (Ak Mak, Trader Joes Woven Wheats, Mary's Gone Crackers, Adrienne's Hawaiian Lavosh, Finn Krisp (rye or multigrain), Ryvita (rye), Healthy Valley, Kavli, Nejaimes, Wasa (hearty, lite or organic rye), Hain brown rice crackers,
  • Rice cakes (Lundberg Farms, Quaker)
  • Soy Crisps (Genisoy, Glenny's)

Cereal

  • Hot Cereal
  • Unflavored instant oatmeal packets (Quaker, Uncle Sam's)
  • Old fashioned oats/ steel cut oats (Quaker, Arrowhead Mills, Silver Palate, McCann's)
  • Hot multigrain cereal (Arrowhead Mills 7 Grain, Bob's Red Mill 8 Grain, Kashi 7 Whole Grain and Sesame Blend)
  • Oat Bran (Mother's)
  • Quinoa Flakes (Ancient Harvest)
  • Hot brown rice cereal (Lundberg Farms, Arrowhead Mills, Erewhon)

Frozen Hot Cereal

  • Amy's hot cereal bowls
  • Trader Joes Old Fashioned Oatmeal

Cold Cereal

  • Puffed (puffed wheat, rice, or corn, or Kashi 7 Whole Grain Puffs)
  • Flakes and O's: Bran flakes, spelt flakes, kamut flakes, Kashi cereals, Cheerios (Arrowhead Mills, Kashi, Life Stream, Nature's Path Heritage, Post, Uncle Sam's)
  • Shredded Wheat (Barbaras, Kashi, Kellogg's, Post)
  • Granola 'use sparingly (Bear Naked, Nature's Path, Health Valley, Zoe's, Trader Joes lowfat)

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Healthy Grocery List: Soups

  • Low sodium canned or boxed soups (Trader Joes, Amy's Light in Sodium)
  • Low sodium instant bean soups (Dr. McDougall's, Fantastic Foods, Nile Spice, Safeway)
  • Low sodium chicken, beef, or vegetable broth/boullion cubes
  • Low sodium miso soup

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Healthy Grocery List: Sauces/Dressings/Condiments

  • All Fruit Preserves (American Spoon Fruit, Cascadian Farms, Polaner, Sorrel Ridge, Trader Joe's All Fruit Jams)
  • Barbecue Sauce (Muir Glen, Annie's Naturals)
  • Bragg's Liquid Amino Acids (this is non-fermented, wheat free, soy sauce)
  • Ketchup (Heinz organic, Muir Glen)
  • Lowfat marinara or pizza sauce (Enrico's, Newman's Own, Classico)
  • Low sodium soy sauce and teriyaki sauce
  • Mayonnaise- reduced fat (Spectrum, Nasoya's Nayonnaise, Trader Joes, Vegannaise)
  • Mustard: yellow, Dijon, honey, spicy
  • Salad Dressing (Annies, Newman's Own, Spectrum, Seeds of Change, Nasoya, Newman's Own Lighten Up)
  • Salsa (Muir Glen, Newman's Own, Trader Joes)
  • Vinegar (balsamic, flavored balsamic, red wine, rice wine)

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Healthy Grocery List: Seasonings

  • Apple pie spice
  • Cinnamon
  • Cumin
  • Garlic powder
  • Mrs. Dash
  • Onion powder
  • Pumpkin pie spice
  • Sea Salt
  • Vanilla extract
  • Any others without added sodium

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Healthy Grocery List: Bars

  • Cereal Bars and Chewy Granola Bars (Cascadian Farms, Cliff Jr., Fiber One, Kashi)
  • Crunchy Granola Bars (Kashi, Nature Valley)
  • Meal Replacement Bars (Boulder, Boomi, Cliff, Lara, Luna, Odwalla)

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Healthy Grocery List: Beverages

  • Coffee (decaf preferably….)
  • Hot Cocoa 25 calorie packets (Swiss Miss Diet, Nestle fat free)
  • Sugar Free Powdered Drink Mixes (Crystal Light, Lipton Ice Tea to Go, etc.)
  • Tea (Celestial Seasonings, Eden, Numi, Tazo, Republic of Tea, Yogi Teas)
  • Water (Aquafina Flavorsplash, Dasani Essence, MetroMint Water, SoBe Lifewater, Trader Joes Lime or Mint Water, Vitamin Water 10)

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Healthy Grocery List: Snacks

Fruit and Vegetable Snacks

Freeze Dried Fruits and Vegetables (Just Fruit and Just Vegetable munchies by Just Tomatoes, Funky Monkey, Trader Joe's)

Packaged Snacks

  • Fig Bars (Barbara's, Newman's Own)
  • Graham Crackers
  • Popcorn (Newman's Trans Fat Free, Bearitos, Orville Redenbacher's Smart Pop, Jolly Time Healthy Pop, Pop Secret 94% Fat Free Snack Size)
  • VitaTops, Vita Muffins, VitaBrownies
  • 100 Calorie Snack Packs

Ice cream

  • Fat free or lowfat ice cream (Dreyer's/Edy's Slow Churned Light Ice Creams)
  • Lowfat ice cream sandwiches (Skinny Cow, Weight Watchers)
  • Fruit Bars (Dryer's/Edy's)
  • Lowfat fudge bars (Healthy Choice, Weight Watchers)

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Healthy Shopping List: Frozen Entrees

Look for the following criteria:

  • No partially hydrogenated oils.
  • No more than 1 gram of saturated fat per 100 calories.
  • No more than 3 grams of total fat per 100 calories.
  • No more than 200 milligrams of sodium per 100 calories.

(Amy's, Cascadian Farms, Dr. Praegers, Kashi, Healthy Choice, Lean Cuisine, Weight Watchers)

Frozen Finds

Burritos/Wraps:

  • Amy's
  • Cedarlane
  • Kashi Pocketbread Sandwiches
  • Lean Cuisine Flatbread Melts
  • Healthy Choice Low Cal Panini
  • Lean Pockets

When You're Jones'n for Pizza but Don't Want To Go Overboard:

  • Amy's Spinach Pizza in a Pocket Sandwich
  • Amy's Spinach Feta in a Pocket Sandwich
  • Amy's Cheese Pizza Toaster pops
  • Healthy Choice French Bread Pizza
  • Lean Cuisine Wood Fire Style Pizza

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I hope my free grocery shopping list helps you!!

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