Grocery List
Whole Grains:
o Oats (Quaker Old-Fashioned Rolled
Oats)
o Cream of Wheat or other whole grain
hot cereal
o Steel cut oats
o Brown rice (frozen, microwaveable –
Birdseye or Rice Expressions Organic
brown rice)
o Ezekiel bread & Ezekiel cereal
o Popcorn kernels
o Whole grain bread (must list “whole
grain ______” as the 1
st
ingredient to be
considered a whole grain)
o Whole grain English muffins
o Whole grain wraps
o Whole wheat pasta
o Quinoa
Produce: Buy in-season produce whenever
possible. If out of season, buy frozen (even
generic frozen produce is healthy).
o Bananas
o Apples
o Unsweetened applesauce
o Blueberries
o Broccoli
o Brussels sprouts
o Carrots
o Celery
o Grapes
o Green beans
o Kiwi
o Tomato
o Oranges, tangerines, other citrus fruits
o Mixed salad greens
o Spinach or Kale
o Sweet potatoes
o Zucchini
Dairy:
o Nonfat or 1% organic milk
o Almond milk - Unsweetened
o Nonfat or lowfat plain yogurt
o Nonfat greek yogurt
o Low fat, low sugar kefir
o String cheese
Protein:
o Bison steaks or ground meat
o Black beans
o Chicken breast or thighs (boneless,
skinless)
o Ground turkey (98% lean)
o Eggs
o Egg whites
o Quinoa
o Water packed canned tuna or salmon
o Sunkist Lunch-to-go packs
Miscellaneous:
o Almond butter
o Almonds, unsalted
o Cashews, unsalted
o Coffee
o Flaxseed
o Chia Seeds
o Green tea
o Low-sodium chicken stock
o Olive Oil
o Canola Oil
o Protein powder – low sugar
o Raisins or dried low-sugar cranberries
o Walnuts
o Organic maple syrup
o Stevia packets or liquid
o Oil spray bottle (for olive or safflower
oil)
o Tomato sauce