Grocery Guide. How to stock your kitchen for weight loss success!

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!

PROTEIN:

Refrigerated-

Roasted chicken

Nitrate free, low sodium organic lunch meat

Chicken Sausage

Turkey Bacon

Smoked salmon

Free Range, organic eggs

Organic Tofu

Organic Bone broth

Turkey pepperoni

Hummus

Frozen-

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!

Pantry-

Organic Collagen Powder

Organic Vegan Gluten Free Protein Powder

Whey or Pea Protein Powder

Canned sockeye salmon, wild Caught Pacific Sardines, anchovies

Beans/legumes

Black beans

Dried lentils

Red beans

Garbanzo (chick peas)

Reduced sodium refined or pinto beans

HEALTHY FATS:

Pantry-

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.

Refrigerated-

Non dairy substitutions

Probiotic Oat yoghurt

Unsweetened Almond, Nut, Rice, Coconut or Flax Milk

Vegan butter

Nutritional Yeast

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!

Dairy- 🥛

Whole Milk

Reduced Fat Milk ( I would suggest whole with a smaller serving!)

Greek plain unsweetened Yogurt

Grass fed- butter

Goat, feta cheese

Cottage cheese

CARBOHYDRATES-

Vegetables 🍅

AVOCADO ( a great source of healthy fat too!)

Asparagus

Super greens- kale, spinach, arugula, mixed greens, romaine

Peppers

Onion

Baby carrots

Tomatos

Beets

Artichokes

Brocoli

Cauliflower

Brussel Sprouts

Bok Choi

Eggplant

Sauerkraut

Mushrooms

Scallions

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!

FRUIT🍌

Apples

Blueberries

Strawberries

Oranges

Blackberries

Kiwi

Cherries

Grapes

Grapefruit

Tangerines

Prunes

Plumbs

Lemons

Limes

Peaches

Nectarines

Pomegranates

Pineapple

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.

Whole Grains-

Brown or Wild Rice

Quinoa

Gluten free buckwheat noodles

Gluten free Oats ( regular if okay if no food intolerance)

Millet

Brown Rice or Chick Pea Pasta

Sweet potatoes

Whole grain or brown rice bread/wraps

Sprouted breads/ wraps

Gluten free bread/ wraps

Condiments

Hot sauce

Dijon Mustard

Pesto

Horseradish

Homemade or low sugar jams

Organic Salsa

Guacamole

Natural Peanut or Almond butter

Tahini

Miscellaneous

Green tea, herbal/ naturally flavored teas

Sparkling water

Real Lemon Juice

Coconut water

Organic Coffee

Bragg’s Apple Cider Vinegar

Balsamic

Organic Marinara

Curry, Indian or Thai paste/ sauce mix

Canned tomatoes, paste artichokes and olives

Baking-

Stevia

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

Vanilla Extract

EVOO (Extra Virgin Olive Oil)

Coconut or Avocado Oil

Organic shredded coconut

Snacks-

Popcorn (unsalted, plain)

Dried Unsweetened Fruit

Kale or Seaweed Chips Rice cakes

Dried spices and herbs-

Cinnamon

Turmeric

Garlic

Himalayan Sea Salt

Black Pepper

Curry

Chili Powder

Cayenne Pepper

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.