Now that you have your meal plans and a detailed list of what products to eat, it is time we talk about a grocery list. You might think it is no big deal, but a well-planned grocery list is what actually helps you stick to your healthy eating plan. After all, if your fridge and kitchen shelves are always stocked with the right food, your diet is safe.
To save you the hassle, we organized the ultimate grocery shopping list to keep you on track. So, here we go:
Grocery lists can be roughly divided into two categories — long-lasting and short-lasting. Products like rice, nuts, and beans have a longer shelf life, while fresh produce, dairy and fresh meat should be consumed much quicker.
Products to stock up on when needed — whole grains, crispbread crackers and nuts:
- quinoa
- buckwheat
- brown rice
- brown rice crackers or whole grain sourdough bread
- raw pumpkin seeds
- walnut or almond
- flax seeds
- coconut meat and hazelnuts
- green lentils
Products to stock up on regularly:
Fresh produce
- fresh vegetables (bell peppers, tomatoes, cucumbers, radish and daikon)
- a few packs of fresh greens — fresh salad mix, spinach, arugula, etc (the darker the color of greens, the better).
- pumpkin
- carrots
- parsnip, topinambur, celery root
- frozen or snap peas
- ginger
- lemons
- broccoli, Brussels sprouts, cauliflower
- avocado
- beetroot
- asparagus
- squash and zucchini
- all seasonal produce
- mushrooms
- grapefruit
- low sugar seasonal fruits
- kiwi
- berries
- herbs — leek, garlic, basil, cilantro, dill, tarragon, dock leaves
Protain
- salmon
- white fish
- prawn, clams, seafood
- NO smoked mackerel , only frozen or salted
- Tofu
- soused herring
- sardines (canned in extra virgin olive oil – optional)
- all types of caviar (with no refined oils)
- co-products (cod liver)
- duck
- prime quality veal meat
- tinned tuna in brine
- eggs
Frozen products
While there are a lot of myths floating around saying how frozen foods are bad for your health, frozen seafood, vegetables and berries don’t fall into that category. In fact, frozen vegetables and berries can be even healthier for you than fresh as they are usually picked and frozen at the peak of their freshness.
Frozen vegetables are perfect for soups, casseroles, and stews. Or whenever you are out of fresh vegetables for a salad but you still need that fiber.
Keeping that in mind, make sure your grocery list includes:
- cod fillets or any other white fish
- frozen black and red berries
- frozen spinach and needle beans
- mackerel
Other
- coconut milk
Substitute options:
If you happen to be allergic, or hate certain products, here are some alternative options you can easily implement in your healthy diet:
- seafood – baked halloumi with garlic and rosemary, salmon or eggs
- stewed lentils – goat cheese, chickpea, steamed clams with tomatoes, garlic and olives
- nuts – sunflower seeds, coconut, olives, tehina, avocado, eggs, unrefined oil
- chocolate with nuts – cocoa and coconut milk
- flaxseed porridge – toasted sourdough bread with avocado
- lightly salted salmon – herring, caviar, goat cheese, beans, tofu, tempeh
- meat – fish, seafood, paultry, organic dairy products, eggs
- kinoa – buckwheat
- chocolate – marmalade, coconut yogurt, chia pudding, homemade whole wheat cookies, peanut butter
- eggs – jamon
- hummus – dorado, tuna, cod liver, squid, lentil pate, curry, clams
- сod liver – caviar, nuts, seeds
- bread – rice
- juice – smoothie
