When we have healthy foods on hand at home making the healthy choice becomes much more easy. Make your grocery shopping list by comparing the following guideline to what items you have in stock at home; simply add the items that are missing. You can also use Recipe Frameworks to brainstorm menu items for the week without becoming too bogged down in detailed recipes.
Pantry
- Beans (whole beans, no salt added canned beans)
- Brown rice, Quinoa, Barley
- Nuts & Seeds (low sodium)
- Canned tomatoes (low sodium, tomato sauce, tomato paste, diced tomatoes)
- Broth (low sodium vegetable, chicken, or beef broth)
- Canned chicken & fish
- Whole grain pasta varieties
- Oatmeal
- Whole grain crackers
- Nut butters
- Pasta sauce (low sodium)
- Oils
- Sauces (vinegars, low sodium soy sauce, etc)
- Canned vegetables (no salt added)
- Potatoes
- Herbs and Spices (garlic, onion powders, pepper, turmeric, ginger, etc.)
Refrigerator
- Fresh Vegetables (carrots, cucumbers, tomatoes, greens, broccoli, peppers, onions, etc.)
- Fresh Fruit (apples, citrus, berries, melons, etc.)
- Cheese
- Hummus
- Milk or milk alternative (unsweetened soy, almond, hemp, oat milks)
- Plain Greek Yogurt
- Eggs
- Fresh herbs (garlic, cilantro, basil, rosemary etc.)
- Condiments (mustard, hot sauce, salsa etc.)
- Seltzer waters
Freezer
- Frozen vegetables and fruits (unflavored/unsweetened)
- Proteins (beef, ground meets, poultry, fish, shellfish)
- Freeze Leftover Meals (for quick dinners)