Healthy Grocery List - The Ideal Grocery List for Weight Loss and Good Health

Healthy eating is tricky, not just because some foods that are less than healthy are appealing, but also because the media and food companies often portray foods as healthy that are anything but.

With labels like “low fat”, “1/3 the calories”, “organic”, and so on, it’s easy for a person to create grocery lists for weight loss and fill their shopping carts with foods they believe are doing their diet favors but in all reality, they’d be doing their dieting efforts and health a great favor by all together steering clear of most things that even have an ingredients list.

This healthy grocery list goes way beyond the scope of considering how many calories is in any one given item. We don’t want you to fill your grocery carts with low fat, low calorie "health foods", we want you to feed your bodies and your families real, delicious, nourishing food. This grocery shopping guide focuses on foods that are high in nutrients and low in extra additives and fillers that were never meant to be consumed in the first place.

The Ideal Grocery List for Weight Loss and Good Health

Produce & Whole Foods
Fruits – Apples, oranges, bananas, strawberries, cantaloupe, watermelon, cherries, grapes, blueberries, avocado, raspberries, nectarines, peaches, apricots, tomatoes, pineapple, honeydew melon…

Vegetables – Onions, mushrooms, carrots, peppers, zucchini, broccoli, celery, asparagus, beets, cauliflower, spinach, cabbage, squash, cucumbers, romaine lettuce, kale, brussels sprouts, radish…

Beans – black, pinto, kidney, navy, and/or garbonzo. These are easy to toss into the slow cooker or crock pot with a little salt and pepper; buy large bulk bags for the cheapest and lowest sodium options.

Nuts – Almonds, walnuts, cashews, etc

Whole, unprocessed grains
• Quinoa
• Whole wheat pasta
• Steel cut oats
• Couscous
• Brown Rice

• Chicken Breast
• Pork Chops
• Fish & Seafood (salmon, halibut, cod, etc.)

• Low fat milk
• Eggs
Plain yogurt – This can also be used as sour cream. Pick up some honey to sweeten it if you can’t stand the thought of eating plain yogurt.
• Cottage cheese
• Butter – no imitations or zero calorie sprays, you’ll just end up hungrier and pumping your body full of chemicals
• Cheese – as little processed as possible; avoid cheese “products”, imitation cheeses, or anything that’s insanely low calorie as it’s probably nutritionally null and void, at best.

For flavoring dishes & cooking
• Spices, buy or grow fresh when possible for best taste – cinnamon, oregano, cilantro, black pepper, garlic cloves, cumin, cayenne pepper, ginger, parsley, red pepper flakes, coriander, pure vanilla extract (not imitation) ...
• Pure Honey – Best organic & unpasterized, great for naturally sweetening things up
• Cooking oils – Sesame oil, vegetable oil, olive oil (do not cook with high heat when using olive oil)...

Other, miscellaneous
• Canned tomatoes
• Nut butters
• Whole wheat flour – try making your own bread and tortillas, if you can’t live without “toast”, bread sandwiches or traditional burritos and quesadillas.

What to avoid at the grocery store
Any food or food product posing as a health food with a laundry list of ingredients that is loaded with sugars, artificial sugars, preservatives, sodium and more; always read both the nutrition information and the ingredients if you’re buying something that comes in a package.

The usual suspects are: meal replacement shakes & meals/health/energy/protein/nutrition bars, veggie burgers, low fat or low calorie meals in the frozen section, cereals, canned soups, bread products, juices, “skinny” versions of things, etc.

Check out these healthful, natural snacks under 100 calories

It’s all about moderation; eat well, most of the time.
Healthy eating doesn’t have to taste strict or severe. There are a ton of wonderful recipes & meals that you can make out of the ingredients above. It also wont kill you to occasionally treat yourself to a dinner out, a bowl of ice cream, or pancakes slathered in syrup. Just aim to eat well the majority of the time.

Healthy grocery shopping also doesn’t have to break the bank, as many sometimes suggest. Shop in season, and shop around, in order to find your healthy favorites at a reasonable price.


09/19/16 10:04pm

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07/20/16 9:28am

Excellent, down to earth advice. So many other fitness channels are trying to sell useless supplements or products. Whole, unprocessed food is the way to go, without becoming too obsessive.

02/03/16 2:15pm

I love this article. I preach this to my clients all the time. The only thing I see mislabeled is eggs being a dairy

06/07/15 7:53pm

Great information, thanks for share

Best 3 weeks diet -


05/08/15 5:58am

How Will this help me


03/08/15 1:18pm

...i forgot to mention that i like yoghurt, but i think it causes me belly bloat, that's why i started to buy almond milk...


03/08/15 1:13pm

Hi Kelly and Daniels, i have some doubts about almond milk and frozen fruits and vegetables too...

How often should almond milk be taken ? ( i eat a lot of peanut butter during the day, and eat almonds sometimes too)...

(Note: i'm not trying to lose weight i'm already slim, i exercise to stay healthy and in good shape)

Can frozen fruits and vegetables replace fresh ones? i see bags of mixed berries but i always hesitate to buy them, and since it takes time to clean strawberries etc... i don't eat berries often even if i know that i should.

Thank you for your time!

PS- I have started to use fitness blender since 2012, and i 've realized that i had been wasting money and time at the gym before. Thank you so much for all the workouts !!!

Also, i leave in Mexico City, how can i purchase books or anything to support FB ?

Thanks a lot and please don't stop the good work !


03/08/15 6:32am

I would be curious to hear your thoughts on almond milk. I like to use it to make my own smoothies loaded with veggies and fruits, and sometimes even beans for a protein boost! I keep a bowl of hard-boiled eggs in the fridge as my go-to snack after a good strength training workout, though I tend to grab a piece of fruit after a good cardio stint. I really appreciate that your nutritional advice is simple and straight forward and really just boils down to- eat REAL food -most- of the time. Happy to see pork on the list as I enjoy it, but a bit sad there's no mention of red meat. I assume it's fine to have here and there if it's leaner cuts. You guys have already taught me so much about improving my fitness (I never would have gotten off the treadmill and picked up those weights if not for you) and I look forward to improving my nutrition as well. Down 40 lbs, about 20 to go! I know I'll get there if I keep at it and I'm finding muscles I didn't even know I had. I'm actually starting to look forward to tank top season in a few months because my arms are more toned than they've ever been!


04/15/14 5:31pm

also what do you think of eating canned and frozen fruits and vegetables?

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