I will start off by saying this is a grocery guide, not a bible. You have to take what works for you and happily toss out the rest. I wouldn’t want anything less.
It is my service as a health coach to remind you that you know (better than anyone else) what works best for you and your family. I do label a lot of the items on here as organic but just do the best that you can. It is not about perfection, it is about progress.
As I have discussed before the issue is when we don’t listen to our body or trust our gut. This is simply a tool I am offering up to give people ideas of what to shop for and foods that have helped me to shed weight and feel amazing at the same time.
Here is the list and I suggest printing it out before you hit the store. Don't forget the list or prepare to forget everything. I am organizing the list into categories and subcategories. I want to simplify this as much as possible for you.
The first category is the type of macronutrient the food is (carbohydrate, protein or fat) in order to help you get a basic understanding. The second category is by location in the store (refrigeration, freezer or pantry items.)
In preparation for grocery shopping I plan out the meals that I will be preparing for the week. I pick a few sources of protein and tailor my list to that. It is more of a general idea than anything but it helps me to stay focused and stick to the list.
Since many people (myself included) suffer from food intolerances, allergies or sensitivities, I have included alternatives and substitutions. Feel free to get creative and try different foods! Have fun with it and don't be so cereal all the time!
Nitrate free, low sodium organic lunch meat
Free Range, organic eggs
Organic Bone broth
Grass fed beef
Organic free range poultry
Organic turkey, chicken or salmon sausage or patties
Plant based or black bean burgers
Pacific/ Californian Halibut
Shrimp, wild caught Atlantic Salmon, scallops, snapper, Tuna, cod
TIP: Limit seafood to 1-2 times weekly to avoid too much mercury!
Organic Collagen Powder
Organic Vegan Gluten Free Protein Powder
Whey or Pea Protein Powder
Canned sockeye salmon, wild Caught Pacific Sardines, anchovies
Garbanzo (chick peas)
Reduced sodium refined or pinto beans
Organic Chia Seeds, Dark Chao, flax seeds, hemp, pumpkin seeds
Sesame seeds, pistachios, almonds, walnuts, cashews or pecans
Do your best to choose raw and non-salted seeds/ nuts.
Non dairy substitutions
Probiotic Oat yoghurt
Unsweetened Almond, Nut, Rice, Coconut or Flax Milk
Non dairy cheese
Non dairy Creamer
I stay away from soy milk/ products because I personally feel they effect my hormones levels but there is no proven scientific research behind that. Just sharing my personal experience!
Reduced Fat Milk ( I would suggest whole with a smaller serving!)
Greek plain unsweetened Yogurt
Grass fed- butter
Goat, feta cheese
AVOCADO ( a great source of healthy fat too!)
Super greens- kale, spinach, arugula, mixed greens, romaine
Do your best to choose organic and fresh produce when possible!! You can also try out frozen mixed vegetables, broccoli, veggie stir-fry, edamame, and peas to save on shelf time and reduce expense!
PRO TIP: I love trying out different frozen fruit mixes and they are less expensive for smoothies! Also, I freeze bananas that are going brown and on discount/ sale at the store to use for smoothies later on.
Brown or Wild Rice
Gluten free buckwheat noodles
Gluten free Oats ( regular if okay if no food intolerance)
Brown Rice or Chick Pea Pasta
Whole grain or brown rice bread/wraps
Sprouted breads/ wraps
Gluten free bread/ wraps
Homemade or low sugar jams
Natural Peanut or Almond butter
Green tea, herbal/ naturally flavored teas
Real Lemon Juice
Bragg’s Apple Cider Vinegar
Curry, Indian or Thai paste/ sauce mix
Canned tomatoes, paste artichokes and olives
Dark Chocolate (70% or higher )
Dairy free semi sweet chocolate chips
Organic Honey or Organic Real Maple Syrup
Almond, coconut OR Gluten free Flour blend
Organic Pumpkin Puree
EVOO (Extra Virgin Olive Oil)
Coconut or Avocado Oil
Organic shredded coconut
Popcorn (unsalted, plain)
Dried Unsweetened Fruit
Kale or Seaweed Chips Rice cakes
Dried spices and herbs-
Himalayan Sea Salt
Hope you find this guide helpful for your next grocery trip! Do not hesitate to comment or message me with any questions or concerns. I am here to help!
I love getting feedback about what you want more information about in terms of health. Let me know how I, kale help you!? I will stay cheesy! Have a grape weekend.