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. Wow, I love everything on this list bar baby carrots! Hot diggity, I can’t believe I can enjoy eating clean! No more excuses ;)

  2. Juliane Albright says:

    Try to switch him to Rice Dream. THE BEST ICE CREAM I’VE EVER HAD OHMYGOD and it’s made with rice milk, so it’s less of an offender.

  3. Hi! So I need help eating healthier. I just need suggestion for healthy but yummy foods and also maybe other webistes with good ideas? Thanks

  4. hi! ive just started with blogilates on 27th december! i am absolutely hooked, i love how it has made me want to become a healthier person, but does anyone have any tips for me? i am 24 years old, 5’4 and only weigh 6 st 8, im trying to hard to eat healthy and exercise to get abs and tone up but i also want to gain weight! i have no eating disorder and i never have, im just naturally thin, im scared that if i eat healthy and exercise that i am going to end up losing weight and being even lighter! what food can anyone suggest that will help me gain weight but also not stop me getting abs and a more toned body?

    thanks!

    please follow me on instagram and feel free to message me more directly on there!
    jen_mains90

  5. Hi Cyrena! I can feel your pain! I don’t even have a big family but they don’t eat clean either. They like buying fast food for dinner instead of cooking and it was tough at the beginning for me to change my diet too. They’d eat fish and chips for dinner while I’m eating my boiled veggies in the corner haha.. there’ll be lots of temptation but if you really really want to change your diet, it’s definitely possible. Start your own groceries shopping and start cooking for yourself. That’s how I started mine. Also for the tea, try green tea! it’s great for metabolism, skin and it has helped me to relax my mind too. good luck!! :) -Michelle

  6. Hi,
    So i am a beginner, having a healthy diet is really difficult because i live with a large family, and a lot of junk is bought and it gets consumed quick. I was thinking of buying a small fridge for myself and getting some stuff specifically for me. This list is extremely helpful, however I noticed you said to try not to eat too much dried fruit, but what about freeze dried? I heard its better? Also, I do drink water but I eventually need something with flavor. I heard that there are some teas that help with weight loss, or that are just healthier for you overall like speeding up metabolism and energy. Do you know of any? I rather drink tea and water than soda or coffee.
    Any feedback would be much appreciated, thank you! =D
    -Cyrena

  7. Thank you soon much :D I’m starting healthy eating, and this really helps me :D

  8. that would be awesome *-* but some things aren’t avaible in other countries. I’m living in Germany for example, and you don’t find things like liquid egg whites, tempeh, some fruits and basically a lot of the stuff above here, so that’s not that helpful for me, sadly :( but it would be cool for all you american guys :)

  9. SOOOO happy to see that I actually already have pretty much this exact shopping list for myself! I just started with blogilates and LOVE IT, but I was sort of scared to see what healthy foods you reccommended. Now I just have to convince my boyfriend to stop buying ice cream along with all this healthy stuff so I can stop eating it!

  10. Turkey is good. Steak and pork are not.

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

  12. 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…

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

  14. You can use any of her meal plans, but these are just the essentials that she likes to have in her kitchen.

  15. 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.

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

  17. Kayla Gardunio says:

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

  18. It’s essentially the same thing :)

  19. 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?

  20. 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!

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

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

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

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

  27. 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.

  28. 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 :)

  29. Danielle:

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

  30. 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!

  31. 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.

  32. Cassey

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

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

  34. thank you so much. Feeling so great! :)

  35. 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 :)

  36. 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 :)

  37. 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.

  38. 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 :)

  39. Thanks for sharing your website, Junie! You’re an inspiration. :)

  40. 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 :)

  41. 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.

  42. 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!!!!

  43. 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?

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  45. 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?

  46. 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^^

  47. 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!!

  48. Christina Marie says:

    I will definitely have to try some of this!

  49. I have irritable bowel syndrome and my doctor told me not to eat bananas, because they slow down your metabolism

  50. I’m not sure if they ship internationally, but try http://www.nuts.com for peanut butter and maybe some other ingredients that aren’t for sale in France!

  51. Arianne says:

    Hi Cassie! A big thanks for all your work out videos. I so love them. I hope I can also religiously follow the meal plans that you have created. I am also a sriracha fan and is so happy to see it on your list (plus the mushrooms! Anyways, I think you got the sriracha pic from this other site that I also like. http://theoatmeal.com/comics/sriracha :)

    Again, Thanks for the positive energy!

  52. After scanning grocery shelves for pb2 I finally found it at walmart. Yes, I’ve looked before they must’ve added it for some reason. So i was so excited to get it! I added the water. It looked like peanut butter!! Even more exciting. *Taste* hmm… its nutty.. not as sweet as regular peanut butter.. I thought of adding stevia but haven’t yet. Pb2 doesn’t have the best taste but if you’re willing to sacrifice to save 155 calories then it is worth it.

  53. Cassey,
    I like this list that you are sharing here. It is healthy.
    There is a free app that is right for you and your followers. It is called FoodSmart from http://www.whealthysolutions.com. It is a free app and works iphone and Android.

    You can create your own lists on the app and enter your products. Whenever you run out of items from the list you can add them back easily to your active shopping list. You never leave your notes at home.

    You can find the health ranking of each product – here is the ranking for broccoli http://www.whealthysolutions.com/app/?ProductId=u014500012951

    In addition we provide a list of product it is recommended to buy organic and other products you can save money by buying non-organic.

    Try it out and let us know how you like it.

  54. Shelly Reynolds says:

    hey what does tofu taste like? banana chicken? So confused… My toddler wont eat anything.

  55. Shelly Reynolds says:

    Cassey I have made protein shakes made with egg whites, silk milk, natural peanut butter, and half of a banana (little one eats the rest) but I fee guilty drinking it…. Its really good but is it healthy? -Shelly

  56. Addition to comment: I have looked it up online but I seem to keep getting mixed answers.

  57. I heard that eating bananas can actually put weight on you. I think it had something to do with it being a starchy fruit. Is this true?

  58. hi I follow your blog and would like to buy some food products that we don’t have in FRance such as the unsalted peanut butter…any recommendation?thanks

  59. Ugh, I can’t stand yogurt and cottage cheese (I think it has to do with the fact that I got sick one time after eating too much of both as a child) Should I work on trying to like them, or just eat something else (healthy) instead?

  60. Casseyyyy!!!! I have a big problem. I eat less during breakfast and lunch and for dinner, I eat alot!!!!!
    I dont know why maybe because I feel tired? from travelling??> :) help please, <3

  61. Abigail says:

    Hey Cassey!(:
    I’m 13 years old so when you post all of these healthy food, should i follow it? I asked my sister and she said it’s differnt for my age because i need a lot of carbs or something? What would you recommend for my age?

  62. How much do you usually spend for all of it?

  63. de Sousa Anna says:

    Hey Cassey!!
    I’m from France, and I think you are amazing!!
    I discovered your blog and I really have changed my way of seeing food, I mean I was really paranoiac about food… always stressing about what can I eat or not.. and because of that I was eating really bad!! So THANK YOU CASSEY!
    I love your videos, I love gym but as many ppl I was not enought motivate to start and U appeared, like a miracle lol!

    I have anyway a question, I really want to get my goal but I don’t have space enought at home to conserve my food (fridge too small, kitchen really small…) so I need your help.. what is your advice to have essentials nutriments/food? essential kitchen tools for eating clean as you with these conditons? Other thing… many of your recipes is with PROTEIN POWDER, there’s anything else to replace that? because it’s really expensive.

    Despite all that, I am happy now thank of you!

    THANK YOUUUUUUUUUUUUUU!!

    Anna

  64. Anonymous says:

    Hey Cassey! First of all, thanks so much for all the hard work you put into all aspects of your blog to help get and keep us fit.
    I was wondering what your opinion is on sweeteners. Some people say that any sugar whatsoever is bad and to always use sweeteners.
    Others say artificial sweeteners can make your body retain fat.
    Then of course there are the sweeteners like Splenda which says it is made from sugar (and thus i suppose healthier) or Stevia, which is from a plant.
    Should I use Splenda, Stevia, Agave, Honey, Maple? I mean, I don’t NEED sweet taste,but every now and the it’s very satisfying. =P I am kind of confused on this issue…..please help!

  65. Hey Cassey, or anyone!
    What are your thoughts on coconut milk? Nutrition-wise?

  66. Hi Cassey!
    I was just wondering what i could do since i am a really and i mean REALLY picky eater.
    Anything helps

  67. Love this list!! Thanks so much for sharing Cassey.

    This actually inspired me to create my own clean eating grocery list: http://www.akanshaagrawal.com/clean-eating-pantry-essentials/

  68. Tonya H. says:

    Thank you, Cady so much, I found a place in VA that has the noodles! Thanks!!

  69. Sweet potatoes are way healthier. Check out this site http://nutritiondata.self.com/ You can compare lots of different foods. Also my store labels yams as sweet potatoes even though they are totally different nutritionally. So be careful. IDK about the beans and edamame, but that site will tell you. I know that edamame is higher in protein than any other bean, so it’s carb to protein ratio is better than other beans. They are also high in estrogen which recent research says has some other side effects, especially for males, but you have to eat lots and lots of it for anything to happen. It’s still being researched last I heard, but I still eat edamame all the time.

  70. Hi Heather,

    Kudos to you for trying to make a healthy lifestyle for yourself even though you aren’t in the healthiest environment. I can’t even go in fast food places. I just can’t, otherwise I start wanting everything. If in the unfortunate circumstance I am forced to go there, I keep a list of approved items in my car for every fast food place. Some place I could find anything, but most places seem to have some sort of salad with grilled chicken on it and a lowfat dressing. But I try to use very little dressing. Some people dip their fork into creamy dressings and then get lettuce.

    So since you said you bought frozen meals in the past, I say get lots of frozen veggies. Frozen veggies have the same nutritional value as fresh and they taste better than canned IMO. Also, they are pretty cheap. I buy the kroger brand at a buck a bag when they go on sale. Forzen veggies are super easy too. Put them in a bowl with a tiny bit of water cover with a plate or paper towel and pop them in the microwave for a minute or so.

    Next thing would be whatever fresh veggies you buy like lettuce, bell peppers, cucumber, celery carrots, etc… chop it up ahead of time and put it in little bags. If they are for snacks through out the week separate them into individual servings. I pack lunches and snacks the night before because I have to leave early, but find a time that works for you. If the chopped veggies are for salads, dinner or lunch, I put all the little baggies in a bin in the fridge and when I make salads I just take what I need. Much faster than everyday trying wash, peel, slice, chop, and then do dishes.

    I also think you should check out this video of Cassey’s http://www.blogilates.com/recipe-index/healthy-quick-easy-school-lunch-ideas . It totally inprired me to make healthy wraps for lunches. Putting the spread on first like she does is genius! You get less, but it’s in every bite. I don’t know where she gets those cute little sweet potatoes, we don’t have anything like that in my area. I found out that my regular store mislabels yams as sweet potatoes. They are very different and the sweet potatoes are better for you b/c they have less carbs, but more fiber. Anyway I cut and steam all mine for the week on Sunday so they are ready to pop in the microwave later. Cassey said something are cooking them in a microwave, maybe you can google how.

    For protein I’m eating a ton of egg whites and hard boiled. I separate because it’s cheaper than buying liquid egg whites like egg beaters. Eggs are the cheapest protein Cassey has on the meal plans. I buy 1 pack of chicken a week (for me and my husband) and when I cook it for dinner I use one skillet and microwave the veggies and I make an extra portion chicken for the next day’s salad. I also buy ground turkey, which is a little bit cheaper than chicken. And if you buy the value pack of chicken, you can put each piece in a bag and freeze them. Thaw them by putting in the fridge for 24hours. I don’t buy the fish too pricey and my husband hates it. I get the big big size of lowfat greek yogurt (Fage 2% add a tiny bit of real honey and it’s a dessert really help me to eat it before bed so i don’t get any cravings) and cottage cheese (i know i should do fat free, but i’m just not used to it yet.)

    I hope that helps a little. It took me a few weeks of experimenting to get my routine down, so don’t give up! You can do it!

    Last thing, I kept gaining weight when I first started using my fitness pal which was a while before i started following Blogilates. It had over calculated how many calories I needed. I found this site to be really helpful. http://www.webmd.com/diet/calc-bmi-plus I took the calories it told me and manually entered it in myfitnesspal.

    The other site I found helpful is http://nutritiondata.self.com/ It has all kind of nutrition facts on it. You can search any food and it give you a lot more info than just calories and I like the diagrams.

    Best of luck to you!
    Emily

  71. Heather says:

    First, I want to say THANK YOU so much from the bottom of my heart for all of your inspiration! I am so thankful for yo! :]

    I have been exercising with your videos for the last three weeks–mostly your Pop Pilates and I am LOVING it! I feel wonderful in every way! However, I’m having difficulty with the diet part of all of this. I got lots of snacks at Trader Joes and I’ve been eating lots of fruit but I have lots of issues because I don’t really have access to a kitchen where I am. You see, I’m living on my own but I’m renting a room from someone and sharing their kitchen. They don’t mind if I use it but I don’t have too much space in the fridge and I have NO kitchen tools because he doesn’t have any room for that stuff… And my schedule is pretty scattered so I usually am not home to cook. Also, I work at a fast food place and it is SO hard to fight the cravings! I’ve been using the myfitnesspal app and have gone over on my calories EVERYDAY because my meals keep ending up so spaced out and then I just eat like a gluten at the end of the night! :[ Before I would buy lots of frozen meals because they are just SO much more convenient for me but I know that’s not all that great. And it’s just so expensive to eat healthy and I don’t really have the money to spend on fish and all that although I’d love to! Do you have any suggestions on what I can eat if I can’t cook? I would REALLLYY appreciate the feedback! Thank you for your time!

  72. whoa sorry! didn’t mean to reply to your comment. just sayin’ would not make sense. but then again i don’t make sense either

  73. i’m a vegetarian and i’m lactose intolerant ( so pratically vegan) i love tofu. in my coutry we have coconut tofu, banana, etc. it is awesome.

  74. it has les calories fat and carbs. it has more fibre( by one gram, but it is still more). and like virginia webster said it tastes way better. i’m lactose intolerant so this is a great substitution.

  75. I love your grocery list! Really helpful. I try to eat at home as much as possible but I still live with my parents so its hard to control what is bought on grocery trips. I miss dinner several nights a week because of my job as well. Are there any food places that are your go to when your forced to eat out? I’m fairly thin so weight isn’t my problem, but I do want to put good healthy food in my body. I’m also working on muscle building so I want lots of protein. Any ideas?!
    Love your blog and POP Pilates!
    Thanks for taking the time to read this and hopefully giving me am answer!!!

  76. Dear Cassy, Dear All,
    I have 2 questions.
    Does edameme has less carbohydrate than lentis and black/white beans? The same with Sweet potatoes vs normal potatoes.

    Can i have both for dinner or only for lunch after my workout?
    Thank you!!

  77. Love your page. I have always been into working out but eating clean is a huge problem especially being at university. Thanks for the shopping list. I have decided to go one week at a time so I am going to make a mostly clean grocery list to go supermarket for today. Stay as genuine as you are and don’t allow LA to change you!!
    xoxoxo

  78. Love your webpage! Such cool Stuff.

    ;0)
    Jennifer

  79. It is good in moderation, but be careful as agave has a high glycemic index, much like the unhealthy (unnatural!) high fructose corn syrup.

    Read more here:
    http://www.webmd.com/diet/features/the-truth-about-agave

  80. I agree and just posted a similar comment…our brains need healthy fats. Avocado, nuts, coconut, etc.

  81. Trader Joe’s Vanilla Whey Protien powder is a must have – smells and tastes like a toasty malted milkshake!

    Also, I think your list should not discount the benefits of healthy fats (i.e. avocado, coconut, wild Alaskan salmon, etc.). All too often, brain food is not considered in fitness food! Our brains & bodies need healthy fats.

  82. Where did you read this information? Chick peas are a whole food! They aren’t my favorite… but from my understanding (i’m currently working on my bachelor’s in nutrition btw) anything in it’s whole natural form is good for you, whether it has carbs, sugar or fat. Eating chick peas with natural whole carbs is a lot better than eating a slice of “low” carb bread. Should you eat them for every meal? Probably not. But having a serving of them daily will surely be more healthy for you than eating low carb bread or any other refined carb.

  83. Agave still has sugar but it is less processed than sugar or stevia, great for diabetics or anyone watching their glycemic index. Stevia extract is also a great option but not Truvia (more processed and made with GMOs. don’t get them confused) Any kind of (“natural”) sweetener should be used sparingly. I try to stick to two stevia packets a day and that is plenty! I also have agave but I save it for baking since stevia isn’t the greatest option.

  84. Cow milk…. whether it be skim, whole, fat free… has a lot of sugar (lactose) Almond milk can be bought unsweetened and it has a lot more calcium than regular milk. We aren’t physically meant to drink cow milk. And if you use it to make smoothies.. you can’t taste the difference. I looove almond milk! I really need to try the almond cheese she’s talking about.

  85. Stick to stevia extract (you can find it at whole foods or trader joe) because Truvia is not as natural as everyone thinks. It has 4 grams of carbs per serving (stevia extract only has 1 gram) and it is made with GMO corn (erthyritol) acetone, methanol, ethanol, acetonitrile, and isoproponal.

  86. Virginia Webster says:

    Cheese is fatting period. I’ve cut that out of my diet a bit and it seems to help. Almond milk tastes way better then regular milk and also everybody’s diet is different. Just saying.

  87. the only low or non fat stuff she has listed is dairy, and no that’s not processed. that just means skim milk is used in place of whole or 2%. the fat is removed but that doesn’t mean it’s processed.

  88. I don’t understand why you buy all the “non fat” stuff. Cause that surely is not “unprocessed”, is it? I mean, what about the healthy fats that are good for your body? Not trying to critisize you here, I have just been wondering lately …

  89. How do you feel about agave nectar/syrup as a sweetener?

  90. That news ruined my peanut butter loving trader joes habit!

  91. Is there any other sauce type things that are healthy excluding spicy or salsa as I have gastric reflux and get bad heartburn from them :( thanks xx

  92. Just tried the carrots and PB, the combo was ah-mazing! Thanks for the tip, also for having a great meal plan. I love how the carbohydrates don’t go over 130g if your following the non-vegetarian track. This helps me out a lot concerning pre-diabetis.

  93. hahaha I put hot sauce on everything i mean except sweet stuff :) big bottle of Sriracha gone about 3-4 weeks

  94. I love it as well!

  95. I use Truvia as a sweetner. Do you recommend this?!

  96. Trader Joe’s brand “Valencia Creamy Salted Peanut Butter” was linked to an outbreak of Salmonella Bredeney.

  97. Hi Cassey,

    i just recently stubled over you vids on youtube and L O V E them!
    i haven’t had so many opportunities in trying your work out, because…because, well i don’t know – work is sometime just so exhaustsing. i think you know what i mean.
    i stopped with Volleyball (i played 12 years) 2 1/2 yaers ago after i moved together with my boyfriend. Beginning of this year we moved from Germany to Austria to work here. It wonderful here and the FOOD is very good (but fatty) a lot of ham and stuff like this. After visiting my parents this July, where i went on the scales (my boyfriend is refusing to by one :'( *buhu*) for the first time in half a year i nearly died: i gained 11 lbs (5kg)!!! I’m now 132 lbs (60kg) and 5’7”. this is maybe not much but because of me stopping with sport everything just got a little bit flabby and our of shape. you know people say Austria is the gate to the Balkan (so the east european countries) and the Balkan-girls are all soooooooooooo skinny and pretty (very depressing). So i fugured i have to do something to feel better for myselfe and also to be again more attractive for my boyfriend (you really tend to get lazy once you have somebody at your side..). So i was really happy about me finding your vids and I’m determine too start again!!! So thanks sooooooooooooo much for motivating me and keep up with your good work!!!!!!!!!!!!!!!! =^_^=
    Lots of love from Vienna

    P.s. to all not living in USA and want to try the Miarcle Noods just google “Shirataki” (that’s the Japanese name for the noodles) + your hometown and you’ll find an asia shop having them. In Vienna the shop is called Nakwon ;-)

  98. I am taking the cheddar cheese, mozzarella and fattier cheeses out of my diet because of the fat content and opting for high protein low fat cheeses like low fat feta or low fat cottage cheese. Do you eat feta? If no why not?
    I don’t have a TON of milk, just some in my coffee/tea, but I was wondering why you switched to almond milk? It doesn’t look like you’re lactose intolerant, so is it somehow better for you than regular milk?

  99. Hi Cassey!
    I was wondering if you know where I could find a recipe to personally make those miracle noodles since, even on the website, they don’t see in my country……
    I’d really apprciate it!
    Thanks!

  100. Never apologise for Sriracha. Ever. There’s a bottle of the stuff right next to the computer as I type this!

  101. Cassey, you are amazing! I had everything planned out to lose weight the unhealthy way, but you inspired me to eat right and exercise instead! I am also vegan, and this list opened my eyes to a lot of different ways to get protein. Not to mention the Miracle Noodles and the PB2, which are just really cool. Anyway, I just wanted to thank you; you are truly an inspiration! :)

  102. Lizzie Thompson says:

    Hey Cassie! I’m a college student and my friends and I totally love your videos! We do them every day and it’s a fun way for all of us to workout together. We were wondering if you could give us some tips on eating healthy in college… we have to eat in the cafeteria and the food choices aren’t always the most healthy. What can we do to make sure we’re eating right on our meal plans?

  103. Adriana says:

    Do you take any vitamins?? If so (or not), do you recommend any??

    LOVE your site and videos. You are sooo funny. Always make me laugh during workouts!!

    Thaaaank you!

  104. I noticed that you didn’t mention agave. Is stevia better for you? I’ve tried agave but not stevia, so I know nothing about it.

  105. Thanks for the informed info, I’d been avoiding baby carrots (the only kind we keep in the house) but now I feel comfortable eating them again. Yay for vitamins and healthy carbs!

  106. This is the greatest shopping list–all foods that I love! My mom can’t eat refined carbs (white rice, bread, noodles) at all because she has very unstable blood sugar (diabetes runs in both sides of my family–phew!) so we always have Ezekiel bread in the house because it’s the only kind she can eat! I’m only eighteen now but knowing my family history, I’m putting my health first to try and avoid having the same health issues as my older relatives.

  107. Christine says:

    *Cassey – sorry!!

  108. Christine says:

    Hey Cassie!

    Totally just stumbled onto your blog (gained 3% body fat and in desperate need of motivation!) and I love it! Thanks so much for taking the time to post all of these great workouts and foodie tips!

    Have you ever tried About Time whey protein? It’s incredible – 1g carbs per scoop, 25g protein (I think!), 100 cals…and totally clean! I’m not a rep for the company or anything but it’s the best protein powder I’ve found and it comes in a bunch of awesome flavors. You should give it a shot (they sell single-serving samples): http://www.tryabouttime.com

    Thanks again for the much needed motivation!

  109. This is my first time on your site (found it thru Pinterest) and I love it! I will be ordering some PB2 this week- yum! Also, your ten minute exercise videos are perfect for me. I will be able to fit them in throughout the day and supplement with my walking and running routine. Thanks! :D

  110. While baby carrots are not quite as nutritious as whole carrots they are not bad for you. Whole carrots are healthier because a lot of the vitamin are located in, and just under, the skin of the carrot which has been removed from the baby carrot.
    The chlorine that is used to disinfect the carrots is quite dilute (no more than in our tap water) and is therefore of no harm to humans. They also undergo vigorous washing after the application of the chlorine to get rid of any residue.
    For more information go to http://www.carrotmuseum.co.uk/babycarrot.html and scroll down near the bottom.

  111. This is great help for I trying to find just the right foods to eat better with that actually taste good. I have been eating a lot of high fiber foods and lots of yogurt and fruit through out the day. Also eat chicken and fish for my proteins for dinner. It’s nice to see I am pretty much doing the right thing and I am on the right path =) I would just ad one more AMAZING veggie to your list and that is an artichoke. This is a GREAT source of antioxidants and is one of the best veggie’s to eat. I have about 2 a week with dinner with a lemon sauce….. AMAZING!!!!

  112. SO! My PB2 came in the mail yesterday. The first thing i did when i got home was make a PB2 and blackberry jelly on a slice of rye! It was the most wonderful thing that i have ever had! I missed peanut butter so much! Thank you darling. I wouldn’t have found it without youz!

  113. My top choice for fruit is grapefruit as they boost your metabolism and have double dose of vit C than oranges . Also they are very juice and refreshing. Cassey,u should add kidney beans in protein section, they are great. How about garlic? Very powerful condiment. I think you also forgot your sweet potato, great for post workout meal.

  114. Don’t worry! There is a difference between baby carrots (which have been harvested while they are still small and are supposedly sweeter and more tender) and ‘baby-cut’ carrots (big ones that have been cut into a small size and sometimes treated). If you’re buying whole baby carrots that look just like miniature carrots you should be fine!

  115. I wish there was a whole foods were I am the peanut butter looks great!!!

  116. for real???? oh dear! i give my son baby carrots. :(

  117. I just stumbled upon your workouts and LOVE them! This is a great list too but I would caution that ‘baby’ carrots are actually not healthy for people or the environment. They are full sized carrots that have been mechanically cut and treated with a chlorine solution before packaging. You’re much better off buying, eating, and chopping full-sized carrots.

  118. ?

  119. Hi there – I use a brand called “Krisda”

  120. i thought eating a banana is like eating 3 portions of rice?

  121. hm… being a vegetarian almost my whole life (until recently…) i’ve used a lot of chick-peas in my cooking. i soak and boil them myself and everything from scratch. i’ve used them instead of pasta, potato etc. made patties of them and what not. and then the other day i read somewhere that chick-peas are not good for your diet since they contain so much carbs…. whaaat!? does anyone know if this is true or not? *looking at my bowl of chick-peas i thought boiling*

  122. O_O That little bit of calories for a cantaloupe? -waits till they go on sale-

  123. nooneytoons says:

    oh yeah and great job with the site cassey!! loks great :) congrats

  124. nooneytoons says:

    i have done ALOT of research on this and i hate to say it, but truvia is not really the same. its a better alternative than splenda but it is not the same as pure stevia. i would recommend pure stevia as it has no effect on your glycemic index and is better than agave, sugar or any artificial sweetener. the problem with these artificial sweeteners, besides not being natural, is that they clue your mind to thinking that calories are coming, and then there are no calories, so it actually stimulates the appetite. sometimes stevia can be overpowering, i rec the liquid kind. u can find at healthfood stores, i like the brand KAL pure stevia extract. just a cpl drops works like magic. good luck!! :) Noha Fathy, MD

  125. What brand of cottage cheese do you buy? I’ve never had it before but I’ve been meaning to try it and I know some are iffy on flavor/texture so I want to give it a fair shot haha. Also, I love optimum nutrition 100% whey gold standard vanilla protein powder, and I’d highly recommend it. Its so good in smoothies or just by itself with water or milk!

  126. This might be a silly question – I’m trying to cut out artificial sweeteners but I NEED my morning coffee and I can’t do it black. I heard Stevia was a great alternative and saw that you have it listed. Can you explain the difference between Stevia and the brand Truvia? I thought they were the same, but stevia isn’t on the ingredients list of the Truvia packaging even though they claim it’s made from the stevia plant…..

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