Healthy Eating Grocery List

Ever heard the saying “abs are made in the kitchen”? Well nothing could be closer to the truth. In order to shed the stubborn belly fat that hides all the hard work we put in at the gym, a clean diet is a MUST. Besides that, the obviously more important aspect of eating well is maintaining a healthy, well-functioning body. Eating wholesome, natural foods is one of the best ways to do that!

TIPS FOR GROCERY SHOPPING:

  • Do not go hungry! Eat beforehand!
  • If you’re on a budget, stick to the minimum requirements and look for coupons and deals at local stores.
  • Just because something is labeled “low-fat” “a good source of…” or “healthy” DOES NOT mean it is healthy!

OTHER CRUCIAL TIPS:

  • Get rid of the junk food!
  • The following foods generally shouldn’t be eaten, except for a once-a-week cheat meal: soda, diet soda, fruit juice, sports drinks, cookies, chips, crackers, candy, ice cream, pudding, jell-o, flavored yogurt, deli meats, processed meats, white breads and pastas, sugary cereals, packaged processed crap, granola bars. They are all full of sugar and processed, chemical junk! Sugar spikes insulin and promotes fat storage. The OPPOSITE of what you want if your goal is a lean, healthy body.
  • With that said, your once a week cheat meal should be a REASONABLE portion of whatever you want. But like I said, keep it reasonable! Also, try to make it on a day where you are very active if possible.
  • Cut down on the alcohol. It shuts down your metabolism, promotes fat storage and breaks down muscle tissue (awesome right?) If you can’t go a few weeks without a drink, there are bigger issues to solve than weight!

GROCERY LIST (asterisks denote my highly recommended foods):

Protein:

Protein powder (Vegan options available)*
Eggs*
Boneless/skinless chicken breast*
Lean ground turkey
Canned Tuna (in water)* (they come in packets as well, good for on-the-go)
Tilapia*
Wild Salmon*
Tofu (Vegan friendly)
Plain Nonfat Cottage Cheese
Plain Nonfat Greek Yogurt
Nonfat cheese sticks (for the girls who need quick, on-the-go snacks)

Fibrous Veggies:
Spinach*
Broccoli*
Asparagus*
Kale*
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green beans
Artichoke
Zucchini
Cucumber
(Don’t be afraid to experiment! There are so many others out there besides just these)

Complex/Starchy Carbohydrates:
Old-fashioned Oatmeal (Gluten-free options available)
Low-carb/Low-sugar cereal (Fiber One for example) (Gluten-free options available)
Quinoa (Gluten-free options available)
Sweet potato
Yam
Whole Wheat Bread (Gluten-free options available, I personally use Ezekiel bread)
Brown Rice

Healthy Fat Options (pick at least 2):
Natural peanut butter or almond butter (only ingredient should read peanuts or almonds, there should be oil on top, low/no sodium).
Olive oil
Coconut Oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil

Fruit
Apples
Pears
Blueberries
Raspberries
Strawberries
Grapefruit
Lemons (for water & fish)

Beverages
Water* – MUST HAVE (obviously)
Unsweetened Almond Milk (can be flavored, I like vanilla)*
Unsweetened Coconut Milk
Green tea bags*
Coffee*

Condiments
Balsamic Vinegar
Salsa
Chili powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia
Honey
Pam Non-stick cooking spray*

Vitamins
Fish Oil*
Multi-vitamin*

Places to buy Protein Powder Online:
Bodybuilding.com

Home-Workout program: Bikini Body Program
Weight-Lifting program: Fit Body Gym Program


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Healthy Grocery List

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How to Eat Clean on a Budget
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How to Eat Healthy at College
7 Things That Can Wreck Fat Loss
How to Deal with Cravings
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5 Tips for Succeeding at Your Healthy Goals!
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21 comments on Healthy Eating Grocery List

  1. Becca

    stumbled across your page today-LOVE IT!! I always try to stick to the “if its from a plant eat it, if its made in a plant dont” theory and love your “clean eating” plan! I printed out and bedazzeled this list for my fridge :) i noticed tho the fruits section is a little…little! is this based on personal preferance or just avoiding those with too much natural sugars? I kno berries are the best health wise but im hooked on grapes and melons! Too much sugar? Thanks! :)

  2. Very useful! Thanks for sharing :)

  3. Pingback: 7 Step Meal Prep to Save Time! « Muffin Topless

  4. Jennifer

    grapefruit?

  5. Karissa

    I’ve been trying to get down a good shopping list for staples and it’s been rough. This is helpful, especially since I’m working hard in the gym too! Thanks for sharing!

  6. kari meshefski

    Can you explain why ‘eating clean’ = no deli meats? I make wraps and love turkey should I give this up?

  7. Lisa

    I’m so in love with the pink bricks!

  8. Rachel R.

    This is great! What about soy milk? Agave nectar? Tempeh?

  9. Sarah Borst

    Hey!

    So here is my story: I’ve been a dancer my whole life but have never had the body I has desired.

    I went to school this year 155 lbs and left 138!! I did this by counting calories and eliminating drinking. In January I started eating clean and paleo–no wheat, dairy or grains.

    I have not lost any more weight and I’m still not getting the body I want. I started running about 2 weeks ago and consistently lifting weights but i feel like I’m not doing enough. Do you switch up doing legs, arms, butt, back and stomach? And about how many days do you work out a week? Cardio every other day or every day?

    My legs can handle about 90 pounds and my arms can handle 20…I think this comes from being a dancer all those years. I’m 19 by the way!!

    The part of my body I am most self conscious about is my stomach. I have a pretty flat yummy but its not toned and cut. I don’t have love handles really…but my hips are so wide that there is def some fat that can go!

    I guess I’m just overwhelmed and not seeing enough progress.

    You look amazing!

    Love,

    Sarah

  10. They’re highly processed and most are loaded with sodium and other preservatives. Switch to cooking your own lean ground turkey to clean it up.

  11. Danielle

    If your an athlete who works out 15 to 20 hrs a week and you have to have the carbs such as pasta, what should you do? And are there any brands you recommend?

  12. Kathy

    Why is the protein powder a requirement?

  13. I don’t recommend any of those!

  14. Kimmie

    Is there somewhere in your blog that goes through what you typically have for breakfast, lunch, dinner and snacks and the amounts? Love your blog it is full of great info. I learned a lot from it thanks!!!

  15. Sara

    Why aren’t beans in the protein section? They are a natural protein that is easier for your body to digest than meat.

  16. Linda

    I really like this blog entry, thanks for posting. I just want to give a head’s up on chili powder. It can contain a great deal of salt depending on brand so be careful or make your own blend and eliminate the salt. Here is the recipe I use to cut out the salt.
    2T paprika, 2t oregano, 1&1/4t of the next three: cumin, garlic powder and cayenne powder, 3/4t onion powder.
    This works for us, hope you find it helpful!

  17. Jen Glover

    Any tips for vegetarians? Tofu is not a good option. Can’t live on egg whites for protein source :(

  18. Catherine

    I found your site last week through pinterest and you insprired me to get “clean”. My fingers are crossed!! Thank you

  19. Cassandra

    Splenda is highly processed and very unhealthy. Sugar in moderation is much better for you than Splenda!

  20. Sarah

    Is there any recommended protein powder that would be safe while breastfeeding?

  21. I wrote an article about protein for vegetarians! It’s in the nutrition section!

Comments are closed.

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