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)