The Guide to Grocery Shopping

When it comes to healthy eating, there are thousands of diets and opinions out there on what is considered a healthy and balanced diet. Fueling your body should be something you look forward to, not something you dread. A big part of this dread can be grocery shopping. Everyone’s body and health goals are different. This is why there is not one perfect grocery list that is going to work for everyone. Here are some tips and tricks to conquer the grocery store like a champ!

Beforehand Prep

  • Have a grocery list- Grocery lists saves time, money, and can cut back on the potential to impulse-buy. 
  • Plan your meals for the week- This will give you a place to start when making your list. 
  • Figure out the ingredients you need- Go into your pantry and fridge before going shopping. No need to waste money on an ingredient you already have!
  • Have some simple meals on your list- Life gets busy and sometimes you aren’t going to have the time to make dinner. Have some quick and easy recipes planned for the week to help you stay on your healthy eating diet.
  • Choose meals you will eat- Sometimes we get caught up in wanting to be healthy, that we aren’t enjoying our food. Create some recipes with ingredients you will want to eat like your favorite vegetable or protein.
  • Download your grocery app- This allows you to budget and figure out how much you are going to be spending on this grocery trip. 
  • Have a snack before you leave- You are more likely to impulse buy if you are hungry going into the store. 

Where do I start when it comes to making my grocery list? 

Select 2-3 Protein Options                             Select 2-3 Salad Greens

- Beef                                                                  - Spinach

- Chicken                                                            - Arugula

- Bison                                                                - Kale

- Lamb

- Seafood

- Eggs


Select 3-4 Roasting Vegetables                     Select 1-2 Berries

- Brussel Sprouts                                                - Strawberries

- Asparagus                                                        - Blackberries

- Broccoli                                                              - Raspberries

- Squash                                                             - Blueberries

- Zucchini 


Select 1-2 Fruit of Choice                             Dairy Options

- Apples                                                             - Your choice of milk

- Bananas                                                         - Butter or Ghee (restock as needed)

- Oranges                                                         - High-Quality Cheeses


Grain Options                                                     

- Basmati Rice

- Quinoa

- Whole Grain Granola     


While in the Grocery Store

  • Stock up on your fresh superfoods- Your produce section is almost always going to be stocked. Here you can load up on the foods that are good for you and are delicious! Less expensive superfoods that are packed with nutrients include sweet potatoes, apples, carrots, and bananas.
  • Stick to your list- You created a plan for a reason! If you stick to your list in the store then you are less likely to impulse buy saving you money.
  • Consider Shelf Life- If you are buying fresh fruits and vegetables, make sure you have a plan to eat them before they go bad. Onion and garlic last longer if you put them in a dark place like your pantry. Buying fruits that are not ripe yet will help them last longer in your pantry (greener bananas, hard avocados, etc.) 
  • Not everything needs to be organic- If you need strawberries, apples, blueberries, bell peppers, spinach, kale, or cherries, the organic options are considered healthier. If you want avocado, pineapple, cabbage, onions, asparagus, mango, eggplant, kiwi, grapefruit, cantaloupe, cauliflower, sweet potato it is okay if they are not organic
  • Stick to the perimeter of the store- This is where all your fresh vegetables, fruits, and protein will be. Then slowly make your way to the center aisles to grab what is left on your list.
  • Try to stay away from these food groups, which are known to be unhealthy: processed and cured meats, sugary foods, especially sugary drinks, highly processed foods, and items high in unhealthy fats. If you have these available in your pantry, it is going to be a lot harder to say no to eating them. They won’t fuel your body as well as fresh foods.

Meal Prepping

Meal prepping for your week is a great way to make sure you use all the food you bought and helps you stay on your healthy eating diet. We all have busy schedules and when you don’t have time to cook a meal, this is when many of us resort to eating fast food because it’s quick. Instead you can grab your healthy meal you prepared earlier in the week.

  • Make ahead meals- You can cook full meals ahead of time, refrigerate, and reheat later.
  • Batch cooking- You can make large batches of a certain recipe, split into individual portions, and freeze.  This means these portions will last for a few months.
  • Ready to cook- Prepping the ingredients required for specific meals ahead of time as a way to cut down on cooking time in the kitchen.
  • Grab-and-go snacks- Cut up your fruit and vegetables and put them in plastic bags so you can grab them out the door.


Grocery shopping does not need to be a stressful activity in your schedule. Just remember to create a good grocery list you can follow. You are ready tackle your next grocery shopping trip like a champ! 

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