Printable Grocery List

How to Read Nutrition Labels
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Printable Grocery List
Produce
Fruit I love fruit!!!  Snack idea is to dip fruit in almond butter, use in plain fat free Greek yogurt with Stevia, or in oatmeal.  Check out this recipe!
Vegetable Fresh or frozen are great.  If you are watching your sodium watch canned items.  Frozen works great in crockpot meals.  Recipes here!
Starch Carbs
Sweet, red, or white potatoes
Whole wheat –  pita, tortilla, bread, crackers, lavash Wraps, pockets, personal pizzas, chips find recipe here
Ezekiel Bread Sprout bread, usually kept in frozen aisles
Grains-  Brown Rice, quinoa, oatmeal, cracked freekah Can use low sodium chicken broth instead of water to add flavor to quinoa.  Old fashioned oats cook just as fast. 1 minute in the microwave & ready.
Cereals Most cereals are loaded with sugar.  Kashi has a few protein cereals that aren’t too bad.  READ THE LABELS!
Rice cakes
Protein
Meats Tilapia, cod, salmon, tuna  steak, chicken, ground turkey, bison, lean beef
Eggs Whole or egg whites only are great protein options.
Beans & lentils If you are watching sodium be cautious of canned goods.
Dairy
Mozzarella string cheese  Great snack & high in protein
Shredded Mozzarella cheese Some stores sell fat-free (if you like it), sprinkle a light amount on dishes
Greek Yogurt o regular Plain fat-free/low fat yogurt is a perfect sour cream substitute.  Add Stevia, fresh fruit & apple spice or cinnamon.  Yogurt with the fruit already added are loaded with sugar so buy according to your goals.
fat-free or low fat cottage cheese
Skim or almond milk Think smoothies!
Fats
Avocados
Nuts Pay attention to the serving size.  Nut calories added up quickly.
Almond butter, peanut butter, coconut spread
Extra virgin olive oil, coconut oil
Condiments
Spices Be creative!!!  Healthy does NOT mean boring!  A few of my favorites are smoked paprika, anything southwest flavored & apple spice for on squashes.
Mustards, salsa, hot sauce  Anything hot I love.
Apple cider vinegar & regular vinegar  I soak cucumers in vinegar & top on salads with ACV.
Walden Farms I personally am a fan of the chocolate sauces & dips.  I’m also a big fan of the pancake syrup.
Beverages
Herbal teas, coffee, WATER, WATER, WATER  
Miscellaneous
Alcohol Try opting for a diet mixer to lessen the calories in your cocktail or a lighter beer. Regardless enjoy but be sure to track your drinks. Total calories divided by 4 (for carbs) or 9 (for fat)

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