The List

So what should you buy the next time you are at the grocery market?

If you haven’t noticed the most important sections are the outer ones meaning not the middle aisles.Β  Fresh produce, lean meats, and dairy should be a staple in every diet (unless of course you are lactose intolerant)

So here it goes:


  • Boneless, Skinless Chicken Breast
  • Fish (such as Tilapia, Mahi Mahi, Halibut, Salmon, Ahi Tuna, etc…)
  • Shrimp
  • Extra Lean Ground Beef (Aim for 90% lean or higher)
  • Lean cuts of veal, pork, venison, lamb
  • Fresh whole eggs
  • Extra Lean Ground turkey
  • Tuna or white meat canned Chicken
  • Whey or Casein protein powders (Should not be a substitute for whole foods)

Complex Carbs

  • Oatmeal (I prefer old fashioned)
  • Sweet, white, or red Potatoes
  • Rice (white or brown is fine)
  • Beans of all kinds
  • Chickpeas
  • Quinoa, Farro, Barley
  • Ezekiel Bread or Whole Wheat (watch out for HFCS)
  • Pasta (Whole Wheat)
  • Cereal (Kashi or Newman’s Own)
  • Flatouts
  • Whole Wheat Tortillas (La tortilla factory)


  • Romaine Lettuce (The darker the color the more nutrients)
  • Spinach
  • Cauliflower
  • Broccoli
  • Carrots
  • Asparagus
  • Corn
  • Green Peas
  • Onions
  • Any color bell pepper
  • Squash
  • Zucchini
  • Mushrooms
  • Pickles
  • Cucumber
  • Garlic
  • Tomatoes
  • Zucchini

(I may have missed a few)

Veggies are low in calories and keep you full longer so eat up


Some people try to avoid fruits because they are deemed to have too much sugar. This statement is completely bogus. Eat fruits in moderation and enjoy. My favorites are strawberries and banana πŸ™‚


Honestly it doesn’t matter if you choose to drink whole milk or skim. I prefer to drink 1% because itΒ  tastes good and allows me to eat more food throughout the day. Whole milk is too thick for my taste anyways.

  • Yogurt
  • Greek Yogurt
  • Cottage Cheese
  • Feta Cheese
  • Part skim cheeses
  • String cheese
  • Milk

Healthy Fats

  • Olive Oil
  • Peanut Oil
  • Avocado
  • Peanuts
  • Almonds
  • Pecans
  • Walnuts
  • Any nut!
  • Peanut Butter (always go for natural)
  • Almond Butter
  • Nutella (For naughty days)

As for condiments

  • Hot Sauce
  • Mustard
  • Olive Oil Mayo
  • Salsa
  • Balsamic Vinegar or any kind of vinegar
  • Any Walden Farms Dressing
  • Low calorie BBQ Sauce
  • Sugar Free Ketchup

Eat smart and fuel your body ❀

And as a rule of thumb it’s ok to indulge in a sweet treat every once in awhile. You should never feel as if you are depriving your body of anything. Eat and be happy.

Chocolate never tasted this good πŸ™‚


4 Comments Add your own

  • 1. Sophia @ Raven Waves  |  01/24/2011 at 11:05 pm

    This is a fantastic list. Thank you so much for posting it!! πŸ™‚

    • 2. Jenny  |  01/24/2011 at 11:14 pm

      Aww thanks for reading πŸ™‚

  • 3. Colleen  |  02/11/2011 at 8:23 pm

    Great list! I always have so much trouble making a good list for the grocery store!

  • 4. IHeartVegetables  |  03/15/2011 at 6:47 pm

    Great list!! And you’re right about fruit, you can’t go wrong with natural fruit!


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