Ultimate healthy shopping list

lizziebeth1028

Hi Everyone, I'm putting together a healthy grocery list for my boyfriend who has recently got his fitness groove back on. I'm sure I've forgotten some key items. I'd be happy to take any suggestions!!!! This is a basic list, we're pretty much idiots in the kitchen:)))

ULTIMATE HEALTHY GROCERY LIST

Eggs
Turkey sausage or bacon
Milk (preferably low fat)
Cream of wheat or oatmeal (oatmeal is best)
Whole wheat english muffins
Chobani or Dannon greek non fat yogurt
Low fat cottage cheese
Deli Turkey breast
Deli chicken
Mozzarella cheese
Deli tuna
Peanut butter
Whole wheat bread
Turkey hot dogs
Brown rice uncle ben's 90 second bag
White or flavored riced uncle ben's 90 second bag
Whole wheat pasta
Frozen ravioli (cheese preferred)
Olive oil
Marinara sauce
Parmeson cheese
Frozen chicken breasts
Salmon (or other fish)
Frozen vegetables
Potatoes
Greens
Fresh veggies
Fresh fruits
Nuts (almonds, walnuts, pecans, peanuts)
Boca soy patties (I like the chicken flavored ones)
Lean cuisines, healthy choice and smart ones (fast and easy but some are high in sodium)
Baked beans

tritta01

Do you track your sodium in your diary? Most of the stuff looks good but some is loaded with sodium. I knows it hard to avoid it since its in EVERYTHING!

lisaloo85

oh bump! i needed this list!

taso42_DELETED

That's a really excellent list. There are a few footnotes I would make -
When it comes to things like turkey bacon, and the deli meats, look for the "natural" versions - the ones without added nitrates or nitrites.
When it comes to PB, again look for natural - meaning ingredients: peanuts, salt (optional)
Chicken breasts as well - many brands are pumped full of sodium, especially the pre-frozen ones.

Catch my drift here? Don't know how picky you want to be. You have a great list already. If you want to take it to the next level, scrutinize those labels carefully.

Edit: adding:

how about some oats?
and maybe some sweet potatoes (in addition or instead of your potatoes.)
pork chops?
turkey burgers and salmon are great to have in the freezer for emergencies
high quality whole grain bread (in addition or instead of your whole wheat english muffins)
Bananas!

Also, a Misto. It's a pump-bottle type of thing where you can make your own oil spray (in lieu of Pam)

Monica_has_a_goal

Excellent list .. reminds me of my own except for the packed meals. :happy:

MrsCon40

Wow - 80% of that would never make it on my shopping list.

anwendy

Bump! Great list!!

Rilke

This is an okay list -- not great. I would completely ditch some of it. Like the deli meats, unless they're Applegate or another nitrate/nitrite free brand. Deli tuna is not great either. Get rid of the Boca patties, prepared frozen meals, and white/flavored rice as much as possible -- not healthy at all. And try making your own marinara sauce instead of getting the jarred or canned stuff. It's very easy.

Make sure that mozzarella is the fresh stuff (packed in water).

Peanut butter should be organic or at least one of the "natural" types.

Read the ingredients for the whole wheat breads -- too many have high fructose corn syrup.

Salmon should be wild caught.

Most importantly, make sure you focus on the greens, veggies, and fruit. Put them at the top, get a variety and use them!

lizziebeth1028

Agreed - the frozen meals are not that healthy but when you're looking for quick it's a better option than McDonald's or fast food. I'm not much of a cook (although I'm working on it) and I work long hours.

Sweet potatoes!! Yes, totally forgot that one! And pork chops too. Nice suggestions:)

margieward82

Not to step on your toes, but I've taken the liberty of putting my spin on what you've got... 

Hi Everyone, I'm putting together a healthy grocery list for my boyfriend who has recently got his fitness groove back on.  I'm sure I've forgotten some key items.  I'd be happy to take any suggestions!!!!  This is a basic list, we're pretty much idiots in the kitchen:)))

ULTIMATE HEALTHY GROCERY LIST

Eggs- or egg substitute
Turkey sausage or bacon- watch the sodium!
Milk (preferably low fat)- fat depends on your goals, if everything in your diet is low or fat free it can cause problems
Cream of wheat or oatmeal (oatmeal is best)- go for the regular, not instant stuff.  Or try steel ground oats or even hot 7-grain cereal. It'll give you more bang for your buck
Whole wheat english muffins
Chobani or Dannon greek non fat yogurt
Low fat cottage cheese
Deli Turkey breast- watch the sodium, nitrates, nitrites and additives.  Your best best is to pay the extra for the natural stuff or cook your own.  Read the labels! 
Deli chicken- ditto the turkey
Mozzarella cheese
Deli tuna- huh? Never heard of this...
Peanut butter- read your labels! Make sure it has 1 ingredient: peanuts! 
Whole wheat bread- watch for HFCS! Lots of bread, even 100% whole wheat have this
Turkey hot dogs- check the nutrition, they are not always the better choice.  Often an all-beef dog is healthier.  Again, watch for additives and nitrites/nitrates
Brown rice uncle ben's 90 second bag- or brown rice and cook yourself.  You can add flavor and nutrients by cooking it with chicken stock (homemade or low sodium)
White or flavored riced uncle ben's 90 second bag- I'd skip it
Whole wheat pasta
Frozen ravioli (cheese preferred)-be careful and read the ingredients and nutrition and serving size!
Olive oil
Marinara sauce
Parmeson cheese
Frozen chicken breasts- watch for added "broth/solution/brine" all meaning they have added sodium and preservatives
Salmon (or other fish)- if buying salmon, you are much better off to get wild caught, not farm raised
Frozen vegetables- read labels, they often have added salt and sugar
Potatoes 
Greens
Fresh veggies
Fresh fruits
Nuts (almonds, walnuts, pecans, peanuts)
Boca soy patties (I like the chicken flavored ones)
Lean cuisines, healthy choice and smart ones (fast and easy but some are high in sodium)- just skip it! Make big batches of food, and freeze in small portion size Tupperware or zip locks.  
Baked beans- sugar! And HFCS! Read the labels and be careful! Buy canned beans and make a yummy sauce for them yourself.

Hope this helps!

CakeFit21

Wow - 80% of that would never make it on my shopping list.

Yeah, me either. I might even say 85%.

lizziebeth1028

Not to step on your toes, but I've taken the liberty of putting my spin on what you've got... 

Hi Everyone, I'm putting together a healthy grocery list for my boyfriend who has recently got his fitness groove back on.  I'm sure I've forgotten some key items.  I'd be happy to take any suggestions!!!!  This is a basic list, we're pretty much idiots in the kitchen:)))

ULTIMATE HEALTHY GROCERY LIST

Eggs- or egg substitute
Turkey sausage or bacon- watch the sodium!
Milk (preferably low fat)- fat depends on your goals, if everything in your diet is low or fat free it can cause problems
Cream of wheat or oatmeal (oatmeal is best)- go for the regular, not instant stuff.  Or try steel ground oats or even hot 7-grain cereal. It'll give you more bang for your buck
Whole wheat english muffins
Chobani or Dannon greek non fat yogurt
Low fat cottage cheese
Deli Turkey breast- watch the sodium, nitrates, nitrites and additives.  Your best best is to pay the extra for the natural stuff or cook your own.  Read the labels! 
Deli chicken- ditto the turkey
Mozzarella cheese
Deli tuna- huh? Never heard of this...
Peanut butter- read your labels! Make sure it has 1 ingredient: peanuts! 
Whole wheat bread- watch for HFCS! Lots of bread, even 100% whole wheat have this
Turkey hot dogs- check the nutrition, they are not always the better choice.  Often an all-beef dog is healthier.  Again, watch for additives and nitrites/nitrates
Brown rice uncle ben's 90 second bag- or brown rice and cook yourself.  You can add flavor and nutrients by cooking it with chicken stock (homemade or low sodium)
White or flavored riced uncle ben's 90 second bag- I'd skip it
Whole wheat pasta
Frozen ravioli (cheese preferred)-be careful and read the ingredients and nutrition and serving size!
Olive oil
Marinara sauce
Parmeson cheese
Frozen chicken breasts- watch for added "broth/solution/brine" all meaning they have added sodium and preservatives
Salmon (or other fish)- if buying salmon, you are much better off to get wild caught, not farm raised
Frozen vegetables- read labels, they often have added salt and sugar
Potatoes 
Greens
Fresh veggies
Fresh fruits
Nuts (almonds, walnuts, pecans, peanuts)
Boca soy patties (I like the chicken flavored ones)
Lean cuisines, healthy choice and smart ones (fast and easy but some are high in sodium)- just skip it! Make big batches of food, and freeze in small portion size Tupperware or zip locks.  
Baked beans- sugar! And HFCS! Read the labels and be careful! Buy canned beans and make a yummy sauce for them yourself.

Hope this helps!

Awesome Thanks, this is very helpful:))

lol - the deli tuna is for my boyfriends benefit because he's too lazy to mix the tuna from a packet or can. Easier to buy it from the deli....but def not healthier. Other items like turkey dogs (yuck I'm not even that much of a meat eater) were for my boyfriend as well....something quick and easy.

sandrinamsilva

Bellpeppers RED ones. Washed and pre-cut. Makes a great addition to a sandwich makes me think I am eating chips. I would watch the sodium on the deli meats. I wasn't aware of how high it is until last week.

cathdrew2

I think this is a great thing you are trying to do for him and there have been some terrific suggestions to bump your list up to even healthier. Thanks to those folks.

Replying that you would never put 80-85% of the items on your list is not helpful in the slightest. It actually makes you sound ill-mannered and small minded to share only negative feedback (not saying you are, just that the comment might be contrued as such). I enjoy MFP for the constructive comments and positive encouragement but can do without the "haters".

Thanks so much for sharing this list!

lizziebeth1028

I think this is a great thing you are trying to do for him and there have been some terrific suggestions to bump your list up to even healthier. Thanks to those folks.

Replying that you would never put 80-85% of the items on your list is not helpful in the slightest. It actually makes you sound ill-mannered and small minded to share only negative feedback (not saying you are, just that the comment might be contrued as such). I enjoy MFP for the constructive comments and positive encouragement but can do without the "haters".

Thanks so much for sharing this list!

Thanks for your support:))))

lizziebeth1028

Wow - 80% of that would never make it on my shopping list.

Yeah, me either. I might even say 85%.

Yikes that bad!?!?!??! Well....I did post this hoping to get some suggestions and helpful feedback. I would love both of yours?

dreanance

Agreed about the processed meats....

I'd add lentils/beans (dried) or no salt added canned beans, I make big batches of dried and freeze left overs. I also use frozen fuit (just plain fruit) for smoothies several days/week so I'd add that. And my Ezikel bread, couldn't live without that

Also, other whole grains... quinoa, bulgar, millet, etc.

MrsCon40

I think this is a great thing you are trying to do for him and there have been some terrific suggestions to bump your list up to even healthier. Thanks to those folks.

Replying that you would never put 80-85% of the items on your list is not helpful in the slightest. It actually makes you sound ill-mannered and small minded to share only negative feedback (not saying you are, just that the comment might be contrued as such). I enjoy MFP for the constructive comments and positive encouragement but can do without the "haters".

Thanks so much for sharing this list!

This is a standard shopping list...

PRODUCE

•lettuce
•tomatoes
•onions
•potatoes
•scallions
•garlic
•spinach
•carrots
•celery
•bananas
•apples
•oranges
•berries – especially blueberries, but we usually have bags of frozen mixed berries on hand
•kale, chard or other green leafy
•avocado
•cilantro

BAKERY

•pita bread
•sandwich thins
•whole wheat english muffins
•high protein whole wheat tortillas

GRAINS & PASTA

•brown rice
•couscous
•quinoa
•whole grain pasta

CONDIMENTS

•mustard (dijon, spicy, brown, plain yellow… we love mustard!)
•low-sodium soy sauce
•olive oil
•olive oil cooking spray
•sesame oil
•Earth Balance
•balsamic vinegar
•rice wine vinegar
•salsa

PROTEINS

•extra firm tofu (low fat if possible)
•baked tofu
•Boca Burgers (vegan)
•vegetarian chili
•BEANS! black, kidney, garbanzo!
•lentils – green or red, they are both lovely
•peanut butter and any other nut butter that suits your fancy

“MILK”

•unsweetened vanilla Almond Breeze

Is that more constructive?

CakeFit21

Well, I wouldn't eat "deli" anything because it's processed and is full of sodium.

This is our master shopping list for the week. We add things every week as it strikes our fancy like a beef roast or whole turkey, sometimes duck or bison.
coffee
whole Chicken
Beef (steak, whatever looks good)
wild salmon (or whatever is wild and fresh for a good price)
shrimp
Broccoli
Cauliflower
Strawberries
Apples
Bananas
Blueberries
raspberries
Spinach
Salad mix
Sweet potatoes
avocado
Cilantro
Italian parsley
Ginger
Onions
Garlic
Tomatoes
Eggplant
Butternut squash
peppers
beets
Citrus
Almond butter
almonds
pecans
pine nuts
coconut milk
Eggs
Milk
Greek Yogurt
heavy cream
Kerigold butter

This is what I can think of now. I'm sure there is stuff missing. This is what we eat every single week.

VegGrrl

Wow - 80% of that would never make it on my shopping list.

Ditto!

UnderCoverShyGirl

I actually am loving seeing examples of people's shopping list. I'm still struggling to figure out a standard list that is my "go to" and get bogged down in trying to figure out recipes that i never have time to cook, etc..and have found that i gravitate towards everything salty!!! I hope more people do post lists!!

I think thus far, my standard items seem to be (and yes, i'm sure i'm loaded with salt!)

hummus (moving towards making my own, not there yet)
Salad greens
Spinach and/or leafy greens (collard, etc.)
Tomatoes
Carrots
Cilantro
Squash and Zuchinni
Sweet Potatoes
Onions
Apples
Bananas
Clementines
Berries or other fruit on sale
1% milk
Fage 0% yogurt
Canned black/pinto beans
Laughing cow cheese
Feta/Blue/Parmesan (i love to have these around as a pinch goes a long flavor way, even though i know i need to get "off" cheese")
Corn Tortillas and Wrap Tortillas (look for low cal versions)
Pita Bread (this easier and lower cal than bread oftentimes)
Whole Wheat bread (have to get the cheapie version unfortunately)
Whole Wheat pasta
Shrimp
Tilapia, Salmon, whatever is on sale
Whole Chicken (i crockpot this so we have it for meals and sandwiches)
Ground Turkey
Pork Chops/thin cut
Chicken Breasts, frozen
Unsweetened Apple Sauce
Frozen lunch meals for work (smart ones, lean cuisine)
Oatmeal
Trail Mix (trader joe's omega 3 trek mix)
I often do buy deli meat/hot dogs for my son, though i dont want him eating crap either!)
Fresh Salsa

I would welcome any additions or constructive criticism myself - i'm often bored stiff - but limited to buying a lot of things on "sale" because we are financially challenged. The sad thing is that quality is rarely on sale, it's crap. And i'm trying to feed teenagers too who are less accepting of "healthy", though they get what they get, but it always means i'm adding easy to cook/snack (aka frozen and high salt) items as well....ugh.

GreenGettingLean

I think your list looks pretty good, especially if you're just starting a true healthy lifestyle. It can be really hard at first when you THINK certain things are healthy (lean cuisines, peanut butter, deli meats) but find out that they aren't (for what it's worth, I'n still struggling to give up deli meats). I agree with all of the comments and suggestions on here to improve the list! And given my sweet tooth, I'd add some dark chocolate or cocoa powder to add to smoothies :laugh: heaven forbid!