Ok. So you're supposed to eat healthy…but what does that mean? What are you supposed to buy? The options are endless, depending on your diet. However, there are some foods that are staples and make up the foundation of your diet. This is where you should start, so this article is going to help make your grocery store trip a lot easier and show you what to buy.
Tips For Writing A Healthy Grocery List
Writing a grocery list doesn't need to be overly complicated. Here are a few tips to simplify it and hopefully save you money.
1. Buy bulk on appropriate foods. You can save money by buying some foods in bulk. This can apply to meat as you can freeze large quantities. Other foods are oatmeal and canned goods.
2. Don't buy too many vegetables and fruits. At the same time, don't waste money buying too many other foods! Fruit and vegetables are infamous for this. Lunch meat and bread are other foods that are iffy.
3. Stick to your list as it says; don't stray from your list! Sure, buying a few things extra isn't a big deal, but don't get caught up! If you buy these whole foods and then buy a bunch of other foods, you run the risk of not eating the intended foods and wasting money.
4. Focus on your primary foods. When you first begin cooking your food, concentrate on the primary foods. Don't attempt to make exotic recipes at first.
Common Foods On A Normal Grocery List
Crafting your own grocery list is a must for anyone beginning to adopt a life with healthier eating!
Therefore, this next section will cover some of the most common foods on a healthy grocery list. While not absolute, it will give you a pretty good idea of the common foods you might need to cook your own healthy meals at home.
We pulled most of the nutrition info from fatsecret.com
Proteins
Let's start with proteins, the central piece of your meals. Everyone needs a different amount of these proteins, but they play a large role in anyone's diet. Protein delivers a ton of benefits¹, such as:
- Support muscle mass
- Increase satiety (feel full)
- Increase TEF (the amount of calories burned to digest a food)
Therefore, we always make sure to have plenty. We tell most healthy and active individuals to eat at least 1.6g per kilogram of body weight, while 2.0+ could be even better.
We'll give three numbers to make things simpler when deciding how much you may need to buy.
- The first number is what's considered an average serving size. This wi
- We'll then give you the nutrition information per serving
- Last, we'll give you the number of servings per pound, as this is how fresh protein is usually sold.
In addition, we'll also give some other useful information about that food.
Skinless Chicken Breast
- Average Serving: 100g
- Nutrition Per Serving: 110kcal | Fat: 1.24g | Carbs: 0.0g | Protein: 23.09g
- Servings Per Pound: 4.5
Chicken breast is a staple among health grocery shoppers as it's one of the cleanest proteins you can eat – it's also cheap!
Chicken Thighs
- Average Serving: 1 medium
- Nutrition Per Serving: 150cal | Fat: 10g | Carbs: 0.0g | Protein: 15g
Just another variation of chicken! Generally, chicken thighs have more fat than breasts, but they also taste amazing!
Ground Beef (90/10)
- Average Serving: 4oz
- Nutrition Per Serving: 199kcal | Fat: 11g | Carbs: 0.0g | Protein: 23g
- Servings Per Pound: 4
We always have ground beef as it's such a versatile ingredient. It's extremely easy to cook a healthy meal with and relatively cheap as well!
Salmon
- Average Serving: 4oz
- Nutrition Per Serving: 160kcal | Fat: 7.3g | Carbs: 0.0g | Protein: 22g
- Servings Per Pound: 4
You should have at least one serving of fatty fish weekly to supply your omega-3. At the same time, salmon is delicious!
Deli Meat
There are many types of deli meat, such as;
- Turkey breast
- Ham
- Chicken breast
- Roast beef
We love deli meat. You can eat it as a high-protein snack or make a delicious sandwich.
Eggs And Diary
Now, let's review some of the common dairy products you may want to purchase. These
products are all sold differently, so each will have different numbers.
However, we will also suggest how much to buy when considering how they're sold.
Eggs
- Amount: 1 large egg
- Nutrition Per Serving: 70-75kcal | Fat: 5g | Carbs: 0.3g | Protein:7g
- Average Serving: 3 eggs
If you eat a lot of eggs, you should pick up two dozen on your first trip.
Greek Yogurt
- Average Serving: 150g / 170g (3/4 cup)
- Nutrition Per Serving: 70-75kcal | Fat: 5g | Carbs: 0.3g | Protein:7g
Greek yogurt is usually sold in various single-serving cups (2, 4, 6), which are usually 150g. At the same time, it is sold in larger tubs of 32oz, which provide 5 servings.
Purchase the smaller cups if you want Greek yogurt as a takeaway snack. If not, you can choose whichever.
We love Greek yogurt, so we would have at least 1 serving daily.
Shredded Cheese
- Average Serving: 1oz
- Nutrition Per Serving: 70-75kcal | Fat: 5g | Carbs: 0.3g | Protein:7g
- Average Serving: 3 eggs
Shredded cheese is sold in bags of different sizes, depending on the brand. Normal bags are around 6-8oz (6-8 servings), while bigger bags may be 16oz (16 servings).
Milk
It's totally up to you concerning what type of milk to buy. However, we use milk quite a bit.
Keep in mind you can also pick up plant-based milk if needed.
Carbs
Now, we'll get into carbs. Now, many carbs can be bought in bulk, so you don't need to worry too much about buying the right amount – the main concern is simply being sure you have some
Oatmeal
- Average Serving: ½ cup (dry)
- Nutrition Per Serving: 150kcal | Fat: 3.00g | Carbs: 27.00g | Protein: 5.00g
We are big fans of oatmeal and usually have at least one serving per day. Furthermore, oatmeal has a long shelf life, so we usually buy the biggest bag we can find to save money.
Rice/Brown Rice
- Average Serving: ½ cup (dry), 1 cup (wet)
- Nutrition Per Serving: 170kcal | Fat: 0.00g | Carbs: 38.00g | Protein: 4.00g
The above numbers will vary depending on whether you eat white or brown rice. Regardless, if you eat rice, just pick up a big bag.
Quinoa
- Average Servings: 1 cup (cooked)
- Nutrition Per Serving: 229kcal | Fat: 4g | Carbs: 42g | Protein: 8.g
Again, if you know you eat quinoa, just buy a big bag.
Potato (Russet Or Idaho)
- Average Servings: 1 potato (140-150g)
- Nutrition Per Serving: 110kcal | Fat: 0.00g | Carbs: 26.00g | Protein: 3.00g
You can also find baby potatoes.
Sweet Potato
- Average Servings: 1 med potato (140-150g)
- Nutrition Per Serving: 105kcal | Fat: 0.00g | Carbs: 24.00g | Protein: 3.00g
If you don't eat many sweets, a sweet potato is heaven. One of our favorite quick meals is to cook some chicken and serve it with a sweet potato and maybe some vegetables.
Wraps
Pick up a bag of wraps if you're a sandwich or wrap person.
Vegetables & Fruit
We love fruits and vegetables. These foods deliver a ton of nutrients, including vitamins, minerals, and fiber. Together, these support a healthy, functioning body as well as weight maintenance or fat loss.²
We could go on and on about the type of vegetables you have, but it really depends on what you're eating that week. Regardless, these are some of our favorite vegetables that we almost always have in our fridge.
Onion
- Average Size: 1 Medium
- Nutrition Per Serving: 46cal | Fat: 0g | Carbs: 11g | Protein: 1.g
Green Pepper
- Average Size: 1 Medium
- Nutrition Per Serving: 25kcal | Fat: 0.00g | Carbs: 6.00g | Protein: 0.00g
Mushroom
- Average Size: 1 cup
- Nutrition Per Serving: 15kcal | Fat: 0.24g | Carbs: 2.30g | Protein: 2.16g
Carrot
- Average Size: 1 Medium
- Nutrition Per Serving: 25kcal | Fat: 0.15g | Carbs: 5.84g | Protein: 0.57g
Cauliflower:
- Average Size: 1 cup
- Nutrition Per Serving: 25kcal | Fat: 0.00g | Carbs: 5.50g | Protein: 2.00g
Cabbage
- Average Size: 1 cup
- Nutrition Per Serving: 17kcal | Fat: 0.00g | Carbs: 4.00g | Protein: 1.00g
Tomato:
- Average Size: 1 Medium
- Nutrition Per Serving: 22kcal | Fat: 0.25g | Carbs: 5.00g | Protein: 1.00g
Lettuce
- Average Size: 1 Medium
- Nutrition Per Serving: 25kcal | Fat: 0.00g | Carbs: 6.00g | Protein: 0.00g
Banana
- Average Size: 1 Medium
- Nutrition Per Serving: 105kcal | Fat: 0.50g | Carbs: 27.00g | Protein: 1.00g
Mixed Berries
- Average Size: 1 Cup
- Nutrition Per Serving: 70kcal | Fat: 1.00g | Carbs: 19.00g | Protein: 1.00g
Apple
- Average Size: 1 Medium
- Nutrition Per Serving: 72kcal | Fat: 0.50g | Carbs: 19.00g | Protein: 0.50g
Orange
- Average Size: 1 Medium
- Nutrition Per Serving: 62kcal | Fat: 0.10g | Carbs: 15.00g | Protein: 1.50g
Mango
- Average Size: 1 Medium
- Nutrition Per Serving: 135kcal | Fat: 1.00g | Carbs: 35.00g | Protein: 1.00g
Pineapple
- Average Size: 1 Cup (Diced)
- Nutrition Per Serving: 75kcal | Fat: 0.10g | Carbs: 20.00g | Protein: 1.00g
Beans And Legumes
Beans and legumes are another common food we keep. These are usually canned, meaning they have a long shelf life. This makes it easy as you don't need to stress too much about buying too much, and it goes bad.
- Pinto Beans
- Navy
- Black Beans
- Lentils
Soup And Canned Goods
Canned soup can always be nice to have on hand. These can work as a simple meal, while some recipes call for certain soups such as a clam chowder or creamy mushroom. As these are canned, their shelf life is around 2-5 years.
- Creamy mushroom
- Chowder
- Diced tomato
- Chili (You can also make your own, but sometimes you need something fast)
Oils, Condiments & Spices
Now, let's talk about oil, herbs, and spices, as well as condiments. We're not going to provide nutritional information about these as many don't have them. Further, there are dozens of different brands you can buy.
Regardless, here are some common oils, spices, and condiments.
- Olive oil
- Balsamic vinegar
- Salsa
- Mustard
- Salt
- Pepper
- Garlic powder
- Onion powder
- Basil
- Oregano
- Coriander
Basic Shopping List
So now, let's go over what a basic grocery list might look like. Keep in mind your grocery list will look different, and you don't need to buy all of this. However, this is a good list that has your normal, healthy foods.
- Chicken Breast
- Salmon (or other fatty fish)
- Ground Beef
- Other Protein (pork, chicken thighs, shrimp)
- Greek Yogurt
- Eggs
- Shredded Cheese
- Nut Butter
- Oatmeal
- Wraps
- Deli Meat
- Potato and/or Sweet Potato
- Rice/Brown Rice/Quinoa/Cauliflower Rice
- Lettuce
- Cabbage
- Onion
- Peppers
- Mushroom
- Tomatoes
- Fruit
- Mixed Berries
- Canned Beans
- Olive Oil
- Balsamic Vinegar
- Seasoning & Herbs (Salt, garlic, pepper, oregano)
- Condiments (salsa, marinade, mustard)
Final Say On Grocery Shopping For Healthy Meals
Remember that you don't go and buy food and then figure out what to cook! Your first step in writing a grocery list is planning your meal prep for the week. Once you know what meals you want to eat, going out to the grocery store is easy as you buy what you need!
Keep in mind that your grocery trip is not a do-or-die trip—you can always return a few days later if you forget something. However, as long as you have these major food items, you will always be able to cook up some healthy meals.
From there, just keep track of what you use and what you need the next time you go to the grocery store. If you're trying a new recipe, see what you have and what you need – just don't try 10 new recipes in the same week!
Be sure to check out our other meal prep ideas to see what ingredients you might need to get!
References
- Pesta, D.H., Samuel, V.T. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond) 11, 53 (2014). https://doi.org/10.1186/1743-7075-11-53
- Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116. https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/
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