Healthy Grocery List

PROTEINS

• Boneless, Skinless Chicken Breast
• Tuna (water packed)
• Fish (salmon, seabass, halibut)
• Shrimp
• Protein Powder
• Egg Whites or Eggs (limit to 2 whole eggs per day – yoke runny)
• Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
• Low Fat Vegan products

CARBOHYDRATES (Starchy and Complex)

• Oatmeal (Steel Cut)
• Sweet Potatoes (Yams)
• Beans (pinto, black, kidney)
• Oat Bran Cereal
• Brown Rice
• Farina (Cream of Wheat)
• Multigrain Hot Cereal
• Whole wheat Pasta
• Brown rice pasta
• Ezekiel bread(Whole Foods/Trader Joes)
• Couscous

FIBROUS CARBS

• Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
• Broccoli
• Cabbage
• Carrots
• Kale
• Parsley
• Asparagus-Natural diuretic
• String Beans
• Spinach
• Bell Peppers
• Beets
• Brussels Sprouts
• Zucchini
• Cauliflower
• Celery
• Cucumber
• Onions
• Garlic
• Tomatoes
• Zucchini
• Mushrooms

ALL FRUIT in small quantities….eaten with a buddy(6 raw almonds)

DAIRY AND EGGS

• Low-fat/non-fat cottage cheese
• Eggs Whites
• Low or Non-Fat Milk
• Yogurt/Greek Yogurt plain add fresh fruit
• Skim Milk

HEALTHY FATS

• Natural Style Peanut Butter
• Olive Oil or Safflower Oil
• Raw Nuts (walnuts, almonds, cashews, etc…)
• Flaxseed Oil
• Avocados
• Raw Almond butter

DRINKS

• Bottled Water
• Green tea and other herbal teas
• Red Wine (moderate)

CONDIMENTS

• Reduced Sodium Soy Sauce
• Reduced Sodium Teriyaki Sauce
• Balsamic Vinaigrette/lite Italian dressing is ok
• Salsa(has sugar so on occasion)
• Chili powder
• Mrs. Dash (all their spices are salt free and natural)
• Steak Sauce (has sugar so on occasion)
• Chili Paste
• Mustard
• Extracts (vanilla, almond, etc…)