My Grocery Shopping List

Here are foods that I recommend in a healthy diet. Obviously you shouldn’t try to get THEM ALL at the same time. Try not to keep fresh fruits and veggies in your fridge for over a week. They will lose basically all of their nutrients. So buy small and buy often, unless you have a huge family that can eat really quick!

You can print this out and take it with you to the grocery store – I love Trader Joes, Whole Foods, Sprouts, and all farmers markets. I also shop at Asian food stores for special veggies and things that I cannot find elsewhere.

VEGETABLES:

so fresh & delicious

  • Broccoli
  • Green beans
  • Asparagus
  • Baby carrots (dip this with PB, so good!)
  • Tomatoes
  • Cucumbers
  • Romaine lettuce
  • Baby spinach
  • Onions
  • Red pepper
  • Mushrooms (all kinds! and this really should be under fungi)
  • Seaweed
  • Sweet potatoes
  • frozen edamame, shelled (you can get this at Trader Joes or Asian food markets)

FRUITS:

  • Any that are in season!
  • Try to avoid too many dried fruits as you can easily overeat them and consume way too many sugars
  • Bananas – I ALWAYS have this around in any season
  • Blueberries
  • Strawberries
  • Mangoes
  • Cantaloupe (did you know that a whole one is only 188 calories?)
  • Honeydew
  • Nectarines
  • Avocados

GRAINS/BREADS/NOODLES:

GREAT SOURCES OF PROTEIN:

  • Egg whites, I buy liquid egg whites so I don’t have to waste the yolk
  • Chicken breast
  • Tofu
  • Tempeh
  • TVP textured vegetable protein
  • Seafood: white fish, salmon, scallops, canned tuna in water
  • Lentils
  • Black beans

NUTS/SEEDS:

  • Ground flax seed
  • Raw unsalted sunflower seeds
  • Roasted and unsalted almonds
  • Pitaschios
  • Freshly ground unsalted peanut butter from Whole Foods (you must try the grinding machine! so cool!)
  • PB2, the greatness of peanut butter without the fat, only 45 cals for 2 TBS versus 200 cals reg. PB

DAIRY & DAIRY SUBSTITUTES:

  • Non fat or low fat 1-2% cottage cheese
  • Non fat plain greek yogurt
  • Almond cheese (my latest discovery at Whole Foods, I love it, and yes it does melt)
  • Almond Breeze almond milk, unsweetened vanilla
  • Laughing cow cheese wedges

 

 

SUPPLEMENTS:

  • Vanilla whey protein – I don’t have a fave one that I can recommend, but try to find one that is low in carbs and sugars, preferably under 3g each in every scoop. Each scoop should have at least 20g of protein!
  • Other options are soy protein, rice protein, pea protein, egg protein, hemp protein, and casein

EXTRA FLAVOR & SAUCES:

  • Salsa in place of ketchup
  • Sriracha (OK, just kidding, I don’t REALLY recommend it as part of a healthy diet…but I do love it. Nothing wrong with a little spice to make you drink more water and to raise your metabolism, right!?)
  • Lemon – try to squeeze it on top of anything from baked chicken to sushi.
  • Mrs. Dash seasoning
  • Tabasco sauce
SWEETENERS:
  • Stevia
  • Honey
  • Ground cinnamon
  • Medjool dates

LOTS & LOTS OF WATER!!!

Comments

  1. What about Ground Turkey? Is that something u can eat while trying to eat clean? Steak? Pork?

  2. Hello,
    SO how much water exactly are we supposed to be drinking. I read in an article that one should take their weight and divide it by 2 and that’s how many ounces you need to drink…

  3. you should do a monthly healthy food calendar with your monthly workout calendar!

  4. Annabell Shana C. says:

    i didn’t read all the posts, and not sure if this is covered……………. ???? Is there a menu plan that goes with this shopping list? i know that would be asking a lot considering all the different combinations….??????

    thanks ahead of time if anyone can help.

  5. Thanks for posting! I’ve been looking for a cleaner diet, and this looks perfect for me!

  6. I do not like the taste of stevia that much, so I tend to use truvia because I thought it was a better option than Splenda. Is it okay to use Truvia instead of Stevia?

  7. Oh, My goodness! I have to try that almond cheese! I’ve been trying to find a good substitute to dairy cheese, but soy cheese just doesn’t cut it in the flavor or, as you mentioned, melting departments. Dairy is not kind to me, but cheese is pretty much my favorite savory food. This is extremely good news! Thanks for including it!

  8. Looking at your grocery list a few processed foods appear on your list, do you have a clean eating guide?

  9. Thanks for the list Cassey!! <3
    Are whole grain pastas okay too? If not, what would be a good alternative?
    Thanks :)

  10. Just wondering how long a whey protein shake is good for after mixed?

  11. Priscilla says:

    Hi Cassey,
    Do you have a Grocery List for the New Body Makeover Plan???
    It is time consuming to figure out all the ingredients to buy..
    Thank you Cassey!!!
    BTW, I love you!!!
    Lots of love and blessings…
    Love, Priscilla

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  13. I love pumpkin and I was wondering if it is okay to eat this weekly in moderation. I don’t see it on the list but I know (almost) all veggies are good for you.

    • Since pumpkin is a squash it is definitely good for you just like butternut squash and spaghetti squash! Chow down (:

  14. Ketchup actually isn’t that bad. You just need to be careful what kind you get. If you get Heinz ketchup, it will be loaded with sugars and high fructose corn syrup, but Heinz actually sells an alternative called “Simply Heinz.” This doesn’t have high fructose corn syrup or added sugars. You can also buy organic ketchup but just look at the ingredients first.

  15. Cassey

    What about Chickpeas? My one year old & I both love them~

    • Danielle:

      Chickpeas are also known as garbanzo beans and she mentioned them in the ABC Abs workout and they’re great for you :)

  16. Hey I was wondering if anyone can help me? I’m currently in china, so there’s no youtube :(, and trying to survive on a student budget. since white rice is the most available and cheap food I can purchase, I was wondering if anyone had some really healthy rice recipes? I would really like to stay in shape. Thanks :)

    • Hi Henad – that’s awesome! What are you in China for?

      I would try to emulate some of their simple meals; despite consuming large amounts of rice, a lot of the meals are very healthy with their use of fresh vegetables. I’m personally a fan of curry, you can use up all that rice and add a ton of vegetables. I don’t know how available a few of these ingredients would be to you, but there is a recipe for coconut tofu curry that I LOVE and it’s very simple – the base is made of coconut milk, ginger, chili paste, and soy sauce, then you can basically add whatever vegetables and protein you want and it’s amazingly good. The more vegetables you add, the healthier it gets!

  17. Is it better to eat before or after a workout? Or does it matter? Or does it depend on time of day? I prefer morning workouts because they leave me feeling invigorated, however, I have to sometimes do them at night depending on the day. Any recommendations? Thanks in advance :)

    • Before you eat, but its up to you. When you workout before you eat, your metabolism burns of the calories faster and you digest your food faster. However, if you decide to eat before, make sure you wait at least and hour, or else you can get really bad stomach pains and nausea.
      Beat of luck,
      Katelyn.

      • Thank you, I really appreciate it! I feel great! :)

        • haha that metabolism thing is bull, a workout will rev your metabolism for up to 48 hours after with certain kinds of HIIT. Theres no best time to eat, you just gota get the right nutrients and calories in- doesnt matter if its in 6 meals or 2, you just need to do what feels best for YOU :)

    • When I was doing a summer bootcamp in the mornings, I asked my instructor whether I should eat breakfast before or after a workout. He said eat breakfast after, but wait an hour after working out before you eat to burn the maximum amount of calories. This worked out great with my schedule because I would come home from the bootcamp at about 6:00, be able to shower and dress, eat breakfast around 7:00, and start my day invigorated. Make sure you are drinking plenty of water before hand though! Anyway, I hope this helps. I wish you the best of luck :)

  18. Instead of wasting the yolk from your eggs, use them for a facial! Just mash them up and rub onto your face. let sit for about 10 minutes and wash off. They are actually really good for it. it helps prevent acne too.

    • I knew about a facial mask with egg whites, but it sound really good with yolks too! i def gonna try it.
      Thank you for the tip :)

      • Kayla Gardunio says:

        the egg yolk acts as a moisturizer too whereas the egg whites don have this moisturizing effect. :)

  19. i am feeling so unmotivated! i don’t feel like im going to make any progress :( i know i just have to stay motivated :/. can anyone tell me when they first started seeing differences?

    • It took me about 2 weeks to see suble differences so give it some time. This is why taking pictures of yourself helps because it gives you something to compare over time. I’ve been doing blogilates for a little over 2 months now and it took about this long to see major differences. Even now though I feel like I’m not progressing sometimes until I look at old pictures. Also, stop focusing so much on only the “problem” areas you want to fix because you tend to not realize the other parts of your body that are changing too. I hope this helps and if you really want to see what I mean visit my blog http://modbodslimdown.blogspot.com/2013/07/1-month-done.html (I’ve got lots of updates to do still since my computer just got fixed but there’s a solid month of stuff on there). Good luck and don’t feel discouraged!!! As Cassie says, fitness is a journey, everyone starts somewhere and the only way to progress is to keep going!!!!

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  21. Hey There! Thanks for the awsom list but i am a VERY picky eater! Can you make a list that is healthy, simple, and a good price?

  22. Thanks for the list :) it’s really interesting and some good stuff is on (good stuff = stuff I’d actually eat. I’m very picky but I’m learning to try more. I’ve even started eating vegetables in none-salad form thanks to my boyfriend. Never had problems with fruits though..)

    Almond milk immediatly reminded me that I’m the only person at home who still drinks normal milk. both of my parents are allergic to the protein that comes in cow milk and so we got almond for mum and rice for dad. ;)
    and my cow milk isn’t even low-fat because I can’t drink that. My stomach kills me and warmed-up it smells like puke to me and it’s my only breakfast (except on days off from college).

    thanks again and have a nice day^^

  23. Thank you for this list, Cassey! : )

    I always tried to eat healthily, but eventually it got to the point where I had a lot of really bland foods in my fridge (except for lettuce and arugula…SO GOOD). This list gives me direction about what to eat in order to eat clean and start changing my lifestyle!

    So THANK YOU! There are lots of delicious things on this list, thank God!!

  24. Christina Marie says:

    I will definitely have to try some of this!

Trackbacks

  1. […] Alright babies, it’s almost summer and it’s time to shed that winter coat! You’ve heard me harp on the importance of meal planning over and over again, but just as important is a grocery list! Just like you’ve heard peeps say “don’t go to the grocery store when you’re hungry,” don’t go to the grocery store when you’re list-less! Knowing what you need as oppose to what you want is a sure way you will leave the grocery store without buying a bunch of icky foods with extra salt, fat and cals. One of my fave blogs- Blogilates wrote out a fab listing of a ton of healthy options to grab on your weekly grocery trip! Check them out here. […]

  2. [...] blogliates.com Dieser Eintrag wurde veröffentlicht am Donnerstag, 16. Februar 2012 um 1:53 pm und getaggt mit [...]

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