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GROCERY SHOPPING LISTHEALTHY SUGGESTIONS

Choose low-fat/fat-free, low-sugar/sugar-free, and low-sodium selections whenever possible.

PROTEIN
CHICKEN
– White Meat (boneless/skinless; fresh/water-packed)
FISH
– Cod
– Sole
– Tuna
– Flounder
– Haddock
– Halibut
– Red Snapper (occasionally)
– Salmon (occasionally)
– Crab
– Scallops
– Shrimp
LEAN BODY® PROTEIN SHAKES
EGG WHITES
TURKEY
– Ground (extra lean)
– Breast – slices or cutlets (fresh, not deli cuts)

HEALTHY FATS
– Nut Butter – natural/organic
– Oil (olive, safflower, coconut, flaxseed)
– Nuts (almonds, walnuts, pumpkin seeds, peanuts)
– Avocado

DAIRY
– Cottage Cheese
– Milk – alternatively: almond or soy (unsweetened)
– Greek or Non-Fat Yogurt
– Cream Cheese

BEVERAGES
– Bottled Water
– Iced Tea (decaf)
– Coffee (decaf)
– Crystal Light Pure

CONDIMENTS
– Fat-Free Mayonnaise (occasionally)
– Ketchup
– Tabasco® Sauce
– Soy Sauce
– Teriyaki
– Balsamic Vinegar
– Balsamic or Raspberry Vinaigrette (Farm Grove)
– Salsa or Fresh Pico de Gallo
– Low-Calorie Sweetener (Truvia®, Splenda®, Nuctresse™)
– Steak Sauce
– Maple Syrup
– Jelly
– Chili Paste
– Mustard (yellow or Dijon)
– Extracts (vanilla, almond, etc.)
– Broth (beef or chicken)
– Tomato (sauce, puree, paste)
– Pickles
– Worcestershire Sauce
– Cooking Spray
– Applesauce (unsweetened)
– BBQ Sauce


COMPLEX CARBS
– Oatmeal (old-fashioned/quick oats)
– Potatoes (sweet potatoes or yams, red, baking or new)
– Beans (pinto, black or kidney)
– Dave’s Killer Bread® (whole grain)
– Cereal (cold) – oat bran or Kashi® (less than 6g sugar)
– Cereal (hot) – Farina – Cream of Wheat® (multi-grain)
– Pasta (whole wheat)
– Rice (jasmine, basmati, Arborio, wild, brown)
– Rice Cakes
– Pita (whole wheat/low-carb)
– Low-Carb Flatbread
– Tortillas (corn or whole wheat)

FIBROUS CARBS & VEGETABLES
– Artichokes
– Asparagus
– Broccoli
– Cabbage
– Carrots (only early in the day due to natural sugars)
– Cauliflower
– Celery
– Cucumber
– Edamame
– Green Beans
– Leeks
– Lettuce (green leaf, red leaf, romaine)
– Mushrooms
– Onions
– Peas
– Peppers
– Radishes
– Shallots
– Squash
– Spinach
– Sprouts
– Tomatoes (Garden tomatoes are approved all the time;
cherry tomatoes are recommended early in the day)
– Zucchini

FRUIT
– Apples
– Bananas*
– Berries (blueberries, blackberries, raspberries, strawberries*)
– Cherries
– Dates*
– Figs*
– Grapefruit
– Grapes*
– Mangoes
– Melons (cantaloupe, honey-dew*)
– Peaches
– Pineapples
– Plums
– Oranges/Tangerines

HERBS & SPICES
– Chili Powder
– Basil
– Ginger
– Oregano
– Dry Mustard
– Mrs. Dash®
– Bay Leaf
– Sage
– Curry
– Cumin
– McCormick’s® Onion Powder
– Rosemary
– Red Pepper
– Saffron
– Cinnamon
– Garlic Powder
– Paprika
– Marjoram
– Nutmeg
– Allspice
– Dill
– Thyme
– Tarragon
– Pumpkin Pie Spice
– Black Pepper

* Limit due to higher sugars

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