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.

    • Chicken breasts
    • Ground turkey
    • Salmon
    • 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


  • 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)

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