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.


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)


  • 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



  • 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


  • 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


  • 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




  • 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


  • 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
  • Stevia
  • Honey
  • Ground cinnamon
  • Medjool dates


  • Dee

    I’ve just started my ‘Blogilates’ lifestyle, so I’ve been combing through ALL of your recipes. (>o<)
    I think it would be helpful to add to the list things like: coconut oil, oat flour, etc. Some things that should always be stocked in the cabinets (but I have never bought until starting this journey).

    Thank you so much~

  • Natalia

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

  • Sascha

    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

  • jen

    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?


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

  • Cyrena

    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

    • Michelle

      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

  • Audrey

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

  • nell

    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!

    • Juliane Albright

      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.

  • Tasha

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

    • Em

      Turkey is good. Steak and pork are not.

  • Lizette

    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…

  • amy

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

    • jerina

      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 :)

  • Annabell Shana C.

    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.

    • Em

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

  • Laura

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

  • katelyn

    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?

    • Gwen

      It’s essentially the same thing :)

  • Kate

    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!

  • AM

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

  • Sameen

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

  • Tresa

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

  • Priscilla

    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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  • Anita

    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.

    • Allyson

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

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  • Sarah

    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.

  • Danielle


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

    • Callie


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

  • Henad

    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 :)

    • Cymbaline

      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!

  • Michelle

    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 :)

    • Katelyn

      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,

      • Michelle

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

        • tortor

          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 :)

    • Maeve

      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 :)

      • Michelle

        thank you so much. Feeling so great! :)

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  • les

    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.

    • Simona

      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

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

  • Marissa

    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 (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!!!!

      • Julie

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

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  • Leah

    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?

  • Kathy

    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^^

  • Kate

    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!!

  • Christina Marie

    I will definitely have to try some of this!

  • Arianne

    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. :)

    Again, Thanks for the positive energy!