Healthy Grocery Shopping: Where to Start


What’s the key to healthy eating? Preparing in advance! That starts with a healthy grocery list to stock up on the best ingredients for each of your healthy meals. This guide is the first step in your weekly healthy eating and will speed up those grocery store trips by giving you a plan!


Take Inventory

Before you grocery shop, take note of what you already have in your kitchen from the list below, and make your own list to fill in the blanks.


Investing even just a little more time into your preparation to make sure you have all the ingredients you need- you’re eliminating two huge hurdles when it comes to healthy eating.

  1. Having enough time
  2. Having the right ingredients


Break Down Your Needs into Groups

Since the grocery store is typically broken up by food groups, why not break down your list into groups to make your shopping trip easier?


Below you’ll find what you should always have in your kitchen as well as a few items that are optional! (This is pending any dietary restrictions or allergies)



Always Have

  • High fiber cereals
  • Oats
  • Panko breadcrumbs
  • Sweet potatoes/yams
  • Whole wheat/gluten free pasta
  • Brown rice or quiona


Have At Least One of These

  • Whole wheat, gluten free or sprouted bread
  • Whole wheat wraps
  • Whole wheat English muffins



Always Have

  • Boneless/skinless chicken breast
  • Salmon
  • Filet/hanger/flank/sirloin/lean ground beef
  • Turkey bacon


  • Tofu
  • Edamame



Always Have

  • Onions
  • 3 in seasons fruits including at least 1 berry
  • 5 in season vegetables including 1 leafy green



Always Have

  • Nonfat/Non-dairy milk
  • Low fat/nonfat plain Greek or regular yogurt
  • Eggs


  • Parmesan cheese
  • Low fat cheese


Canned Goods

Always Have

  • Toato sauce
  • Low sodium vegetable or chicken broth
  • Low sodium soup


Oils, Vinegars, Condiments

Always Have

  • Extra virgin olive oil
  • White wine viegar
  • Mustard


  • Canola oil
  • Other vinegars
  • Horseradish



Always Have

  • Kosher salt
  • Black pepper
  • Fresh or minced garlic
  • Cinnamon
  • Cumin
  • Rosemary
  • Crushed red pepper


Frozen Food

Always Have

  • Vegetables
  • Fruits/Berries with no added sugar
  • Ground turkey meat
  • Vacuum sealed fish
  • Shrimp


  • Veggie burgers


Once you have all of your meals, check out a few of our healthy recipe options such as Salmon Sushi Bowls or Hawaiian Chicken Kabobs, and get cooking!