Grocery store list

I figure out what I need for the recipes I plan to make and go from there. Start with healthy meals and get the things you need to make them.

The things that are just about always on my grocery list are:
Mushrooms, onions, spinach (frozen and fresh), broccoli slaw mix, diced canned tomatoes with no salt added, a variety of canned beans (including chickpeas).

They can be eaten cold or hot; alone or in recipes.

A good spinach and mushroom omelet for breakfast; diced tomatoes and broccoli slaw mix as a soup starter for lunch or dinner; broccoli slaw mix canned beans (drained) and fresh spinach make a great salad.

I plan meals and make my grocery list from that.
Foods that are often on my list are: spinach, onions, bread, rice, pasta, frozen vegetables, fruit, potatoes, zucchini, milk, butter, yogurt, popcorn, dry beans, lentils, canned tomato, chicken breast, chicken thighs, tortillas

Chicken thighs, pork chops, eggs, beans, lentils, chic peas, rice, broccoli, yellow squash, green beans, snow peppers, cauliflower , asparagus, red bell peppers, chia seeds, almonds, yogurt, soy milk, frozen berries, apples..

Deli Turkey/Chicken, frozen Brocolli & Blueberries, Low-carb Swiss Cheese, Macadamia nuts, Almond Buter, Coconut Butter, KerryGold butter, Organic Eggs.

We always plan our meals for the week and buy according to our plan. That way if we buy fresh stuff it gets used and not wasted. We also try to plan our weekly foods in categories, so we're having a soup, a pasta, a big salad, etc. This isn't every week - there are whole summer months where we eat nothing but big salads for dinner. But it's a good way to make sure we're not repeating or eating the same thing too often.

We plan meals also and make our list based on that. However, typical items include unsweetened almond milk, Kellogg's Protein cereal, steel cut oats, vegetables (enough for several salads), greek yogurt, cottage cheese.

I like to buy organic meats so I get those at Costco and freeze them - buy enough for 3 months at a time: chickens for roasting, salmon burgers, wild alaskan salmon fillets, turkey burgers, ground turkey, chicken breasts, eggs.

I also buy sweet potatoes, almond butter, peanut butter, mixed nuts and almonds there.

Then I supplement at the grocery store with spinach (I like this because you can make a salad, but then if its going bad you can put it in a stirfry, unlike spring mix lettuce), broccoli carrots brussel sprouts and cauliflower are all good veggies that last, spaghetti squash, butternut squash, basil and cilantro to season eggs and salads.

I've been trying to really stick my macros this month (C40:P40:F20), and so far I've managed to eat at around C42:P44:F16 which I'm reallllly pleased about. My meals tend to be the same and aren't varied - though I'm trying to change this, so my shopping list is generally pretty short and exhaustive. Weekly I go through:

• 2 cartons of eggs (20)
• 3 cartons of Innocent's Perfectly Pink
• 12 pints of skimmed milk
• 1 pack of Actimel
• 1 loaf of wholegrain bread
• 1kg of chicken breast
• 500g of cod
• 200g of salmon and/or tuna
• Tomatoes
• Spring Onions
• Mushrooms
• Kiwi
• Broccoli
• Baked beans
• Chicken slices
• Wholegrain rice
• Wholegrain pitta bread
• Olive oil - though I use this sparingly as I'm trying to cut down on all fat (good and bad)

And that's literally all I live on, plus 2 scoops of protein powder a day, a bit of soy sauce, chilli sauce, and nandos sauce.

It gets boring after about a month, but I definitely feel like I'm eating well, there's always something at hand that I can fix quickly to eat, and I'm really proud of my macros lol.

Fage 0%
Canned tuna
Chicken sausage
Ground Turkey
Bags of prepared lettuce/veg
Frozen Broccoli
Egg whites
Laughing cow cheese
Powdered Peanut butter
A low calorie ice cream
Shirataki Noodles
Zucchini/Yellow Squash
Popcorn kernels

I pre-plan all our meals a week at a time. But the things that are always on my list are avocado, lettuce, zucchini, broccoli, spinach, carrots, onions, fish and cottage cheese

I don't get most things from the grocery store, but as others have said, I think about it as follows:

(1) Stock up on vegetables. I don't plan in advance, but I cook from the vegetables I have on hand, no matter what. As a result, I am more likely to find I'm out of things than for them to go bad.

(2) Figure out what protein sources you will be using (i.e, meats (including fish), if you are not a vegetarian, and alternatives if you use them (like tofu, beans and rice)).

(3) Figure out what you will be having for breakfast and have that on hand (for me this is mainly vegetables, eggs, and some lowfat cottage cheese/plain greek yogurt, plus some fruit). I'd have eggs on hand anyway, as they are great for snacks, lunches, and super fast dinners.

(4) Have some fruit or other options for snacks or sides -- nuts, yogurt/cottage cheese, whatever you like.

(5) I keep in the house and don't necessarily buy every time I shop a bunch of staples like rice, pasta, dried beans, canned tomatoes, vinegars, olive oil, any hot sauces (like sriracha or a pepper sauce) I like, that kind of thing.

dry lentils, variety of dried beans, brown rice, spices as needed
fresh lettuce, zucchini, cucumber, onion, potatoes and/or sweet potatoes, pineapple, apples & melon
frozen berries, peppers, spinach, corn and/or green beans
low sodium canned tomato sauce, canned chickpeas, canned tuna
eggs, almond milk, shredded cheese(s), sour cream, extra firm tofu, imitation crab
bread and/or corn tortillas