Grocery List

VEGGIES - My favorite food group! (fresh first, frozen second, canned last choice)

Any leafy greens (spinach, kale, red & green leaf romaine, cabbage, etc)
       -avoid iceberg lettuce as it has no nutritional value
Cucumbers
Asparagus
Broccoli
Cauliflower
Zucchini
Onions
Garlic
Tomatoes
Squash
Spaghetti Squash
Celery
Mushroom
Pickles
Brussel Sprouts
Bell Peppers
String Beans
Cabbage
Sprouts


FRUIT

Raspberries
Strawberries
Blueberries
Bananas
Cherries
Grapes
Oranges
Lemons & Limes
Dates
Apples
Grapefruit
Melons
NO dried fruits, including raisins (loaded with sugar)


PROTEIN

Egg whites or eggs
Boneless, skinless chicken breast
Shrimp
Fish
Tuna (water packed)
Extra lean ground beef or ground round (92-96%)
Top Sirloin
Extra lean ground turkey or ground chicken (ground chicken is my favorite)
Buffalo steak (lean)
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajita)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Sirloin (aka Sirloin Top Butt)
Eye of Round (Cube Meat, Stew Meat, Bottom Round 96% Lean Ground Round)
Shakeology
Protein Powder (lactose free)
Turkey Bacon
***Go Easy on the Red Meat!!!


OTHER PROTEINS for VEGETARIANS

Tofu (firm)
Veggie Burgers
Tempeh


COMPLEX CARBS

Oatmeal (rolled, old fashioned, or steel-cut)
Sweet Potatoes
Yams
Edamame
Red Potatoes
Beans (pinto, black, kidney, garbanzo, lima, etc.)
Brown or Wild Rice
Ezekial Bread (in frozen section)
Whole Wheat Pita
Whole Wheat Tortillas
Pasta (whole wheat or Ezekial brand)
Kashi Low Sugar Cereals (less than 6 grams of sugar)
Couscous (whole wheat)
Quinoa
Barley
Bulgur
Lentils



DAIRY & EGGS

Eggs and Egg Whites (love eggs!)
Greek Yogurt  (1%)
Cottage Cheese (Lowfat 2%)
Low or Nonfat Milk  (lots of sugar - okay occasionally)
*** I personally use unsweetened almond milk


HEALTHY FATS

EVOO (Extra Virgin Olive Oil)
Flaxseed Oil
Nuts
Avocado
All Natural or Organic Peanut Butter
Chia Seeds
Flax Seeds


CONDIMENTS & MISC.

Salsa
Mustard (yellow or dijon)
Honey
All-natural tomato sauce
Extracts (almond, vanilla, etc)
Balsamic Vinegar
Worcestershire Sauce
Low Sodium fat-free beef or fat-free chicken broth
Steak Sauce
Sugar-free applesauce for baking
Balsamic or Raspberry Vinaigrette (Farm Grove)


HERBS & SPICES

Chili powder
Mrs. Dash (all varieties)
McCormick’s (all varieties)
Butter Buds
Cinnamon
Allspice
Basil
Bay leaf
Onion Powder
Garlic Powder
Dill
Ginger
Sage
Rosemary
Paprika
Thyme
Oregano
Curry Powder
Red Pepper
Marjoram
Tarragon
Dry Mustard
Cumin
Saffron
Nutmeg
Pumpkin Pie Spice
Black Pepper


BEVERAGES

Water, and lots of it!
Coffee (1-2 cups day)
Tea (green and black)
Unsweetened Ice Tea
Green juice (if you have a juicer)
*** I'm not a big fan of artificial sweeteners, but I do flavor my water with Crystal Light on occasion.  Come on, a girl needs a little flavor sometimes, give me a break!  LOL  Fruit also works well to flavor water.