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Grocery Template
Grocery Template
GRAINS, LEGUMES, & STARCHES
Always have:
o High-fiber cereal
o Oats
o Panko breadcrumbs
o Sweet potatoes or yams
Always have at least one of the following:
o Whole-wheat or gluten-free pasta
o Brown rice
o Quinoa
Always have at least one of the following:
o Whole-wheat, gluten-free, or sprouted bread
o Whole-wheat wraps
o Whole-wheat English muffins
OILS, VINEGARS, & CONDIMENTS
Always have:
o Extra-virgin olive oil
o White wine vinegar
o Mustard
o Low-sodium soy sauce
Optional:
o Canola oil
o Other vinegars (balsamic, rice, red wine)
o Ketchup
o Horseradish
o Low-sodium Worcestershire sauce
FROZEN FOODS
Always have at least one of each of the following:
o Vegetables
o No-sugar-added berries or other fruit
Always have one of the following:
o Extra-lean ground turkey meat
o Vacuum-sealed fish
o Shrimp
Always have at least one of the following:
o Vegetable burgers
(no more than 200 calories, at least 4g protein and 4g fiber;
be sure vegetables are in the ingredients list)
o Healthy meals
(with no more than 500mg sodium per serving)
MEAT/PROTEIN
Always have:
o Boneless, skinless chicken breast
o Wild salmon
o Filet, hanger, flank, sirloin, or
93% lean ground beef
(Ideally grass-fed and organic)
o Turkey bacon
Vegetarians and vegans, always have:
o Firm tofu
o Tempeh
o Frozen edamame
PRODUCE
Always have:
o Onions
o 3 in-season fruits*, including 1 berry
o 5 in-season vegetables*, including 1 leafy green
*Aim for one new fruit and one new vegetable (or ones you
haven’t had in a while)
DAIRY
Always have:
o Nonfat milk or non-dairy milk
o Low-fat or nonfat plain Greek or
regular yogurt
o Eggs
Optional:
o Parmesan cheese
o Low-fat cheese
SEASONINGS
Always have:
o Kosher salt
o Black pepper
o Lemons or limes
o Fresh or bottled minced
garlic
o Agave
Optional:
o Sea salt
o Fine salt
o Capers
DRIED HERBS & SPICES
Always have at least two of
your favorites, such as:
o Cinnamon
o Cumin
o Crushed red pepper
o Rosemary
o Thyme
o Tumeric
CANNED GOODS
Always have:
o Tomato sauce
o Low-sodium vegetable and/or chicken broth
o 1 can no-salt-added beans or lentils
o 1 can chunk light or Albacore tuna
o Low-sodium soup
Optional:
o Canned sardines with bones
The Ultimate Healthy Grocery List
Pick up these ingredients and you’ll be able to eat (and eat well!) all week long
©2013 Weider Publications, LLC, a subsidiary of American Media, Inc. | shape.com
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