Healthy Grocery List

A reader recently asked me what a grocery list for my household might look like. What a great idea! Why didn’t I think of that?

Lose Weight By Eating cookbooks:


This one is for you Amanda K. I know you do have some dietary restrictions, if there’s something on this list you can’t have please comment below, I will work on some substitutions. That goes for everyone, I welcome your questions!

A note on grocery shopping, shop the perimeter where all the fresh food is and skip the isles as much as you can. I got this tip from my favorite cookbook Pretty Delicious and live by it. I love Trader Joe’s but I understand not everyone has one in their neighborhood, so I am walking you through a shopping trip to Vons, the most basic grocery store I can think of.


  • Goat Cheese
  • Sharp Cheddar
  • Parmesan- a block of it not the stuff in the shaker it lasts a long time
  • Gruyère


  • Sourdough
  • Whole Wheat from the bakery (not the preservative-filled nasty “Wonder”)
  • Whole Wheat Tortillas


  • Organic 2%, for my toddler
  • Unsweetened Almond Milk
  • Coffee-Mate Natural Bliss


  • Unsalted REAL Butter
  • Earth Balance Vegetable Spread

Greek Yogurt

  • 0% Unsweetened Greek Yogurt
  • Frozen Greek Yogurt

Lean Meat

  • Whole Chicken
  • Chicken Breasts
  • Chicken Sausages
  • Bacon, oh yeah the real stuff
  • Ground Turkey
  • Pork Chops
  • Top Sirloin Steaks, get the big ones they are cheaper and you can cut yourself or cook whole and slice thinly.
  • Look for what’s on sale and stock up.


  • Mahi Mahi
  • Salmon
  • Smoked Salmon
  • Tilapia
  • Tuna both Fresh and Canned

**I am allergic to shellfish, but if I wasn’t I would stock up on:

  • Shrimp
  • Scallops
  • Crab both Fresh and Canned
  • Pick only what’s on sale and stock up.


To be truthful I grab anything and everything, the items with a * mean I always have them in the house. If I have never cooked with something I search the internet for recipes that include it and try it out. You can do that on this site too, there is a SEARCH BAR to the top right  ——->>

  • Corn on the Cob
  • Frozen Corn Kernels, so great to always have and grab a handful!  *
  • Spaghetti Squash
  • Asparagus
  • Green Beans, frozen is good too *
  • Zucchini, all the different soft squashes
  • Bell Peppers
  • Jalapeno *
  • Avocados
  • Tomatoes
  • Romaine Lettuce
  • Baby Spinach *
  • Arugula *
  • Potatoes *
  • Garlic *
  • Shallots
  • Fuji Apples *
  • Strawberries and Blueberries, frozen are good too *
  • Bananas
  • Peaches, frozen well too *
  • Dried Cranberries *
  • Dried Cherries
  • Dried Peaches
  • Get only what’s on sale you will save money and in-season produce is so much tastier!


  • Black Beans
  • Pinto Beans
  • Kidney Beans
  • Tomatoes, crushed, sauce and paste… what can I say, I’m Italian.
  • Chicken Broth-low sodium. I like the Boxes with the tab on top.
  • Coffee
  • Almond Butter
  • It is cheaper to buy dried beans, but I have a bad hand the easier the better.

As you can see it is a very produce heavy list. I try to fill my plate up with greens and then I can have a BIG meal without a lot of calories. Check out my Metabolism Boosting Veggie Skillet it’s a great example of a big meal with a low-calorie count.

Now that you have a full pantry and fridge it’s time to cook. Pick a lean protein and type it into the SEARCH BAR to the TOP RIGHT or just go directly to Family Style Dinners, Lunches and Side Dishes, Rise and Shine Breakfasts or Sweet Treats and Snacks.

NOTE: This is just what my personal grocery list might look like, I am not a dietitian just a gal who lost 150 lbs in 11 months. Just like when I’m at the actual store, I’m sure I have forgotten something, so check back for updates.


free grocery list

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