Grocery Lists

The key to cooking is to have a plan. Most of this shopping list is “Mediterranean Diet” focused, and ingredients that are easy and quick to make into a dish with limited supplies. Pick and choose what you like- this is just a basic guideline.

VEGETABLES: Goal- 5 servings of vegetables on average a day (2-3 cups)

• Spinach
• Broccoli – either raw, or bagged (bagged is easier to steam)
• Mixed Vegetables – either raw, or bagged (bagged is easier to steam)
• Green beans – bagged
• Cucumbers
• Carrots
• Mini Bell Peppers
• Cherry tomatoes
• Frozen VeggieMade pasta (I like all varieties and also microwavable)
• Frozen bell peppers and onion mixture
• Sweet potatoes

FRUITS: Goal- 2 servings of fruit in a day

• Apples (easy to eat on the go, and they have a long shelf life)
• Oranges
• Pears
• Raspberries
• Strawberries
• Blueberries
• Bananas
• Grapes

PROTEIN: Goal- focus on poultry, lean proteins, and fish whenever possible, and limit red meat. You should have 2 servings of fish a week, and 1 serving of meat a day.

• STOVETOP/OVEN:
  • Chicken breasts
  • Ground turkey
  • Salmon
• MICROWAVE ONLY:
  • Rotisserie chicken
  • Frozen salmon
  • Frozen chicken breasts/tenders
• Lunch meats – I would stick with turkey or chicken (just be careful because lunch meats have a high sodium content!)
• Canned tuna

GRAINS: Goal- 1-2 cups per day.

• Quinoa
• Rice (microwaveable)
• Oats
• Whole grain bread
• Frozen quinoa blend (various types and some have vegetables in them too which is a bonus!)
• Whole wheat pasta
• Corn tortillas

FATS/NUTS: Goal- 1/4 cup per day (a handful on average). For fats, choose plant based over animal fats.

• Avocados
• Olive Oil
• Almonds
• Peanuts
• Nut butter of your choosing

DAIRY: Goal- 1 serving per day

• Eggs
• Greek yogurt
• Cheese (shredded or sliced)
• Milk (if that is your thing, can substitute for milk alternatives!)

BEANS/LEGUMES– Goal: 2 cups per week

• Garbanzo beans
• Black beans
• Hummus
• Lentils
• Kidney beans
• White beans

SAUCES/SIDES/PANTRY ITEMS:

• Salsa
• Hot sauce
• Jalapeños
• Soups (pick a low sodium option)
• Pasta sauce (I prefer marinara over cream-based sauces)
• Ramen (we ALL have those days)
• Frozen potstickers
• Canned vegetables
• Salad dressing of your choosing (I like balsamic or green goddess)
• Red pepper flakes
• Garlic powder
• Salt
• Pepper
• Protein bars
• Popcorn
• Pick your cheat day snack as well (poptarts, chocolate, chips, cookies, crackers – whatever you like)