Healthy Grocery List + Meal Planning Guide

Do you ever feel like you purchase the same foods weekly, yet want some variety? Maybe you are nervous to branch out too far from your healthy diet plan? I have put together a shopping guide for you. This will allow you to pick and choose what foods you would like to put together for next week's meal planning.

Grocery Shopping List

Vegetables (anything with * is lower in carbohydrates and/or will add fiber to the diet)

Sweet Potatoes Okra Spinach Arugula Kale

Iceberg lettuce Bell peppers Jalapeño peppers Chili peppers Poblano peppers Green beans

Romain lettuce Leeks Shallots

Cabbage *

Collard greens * Mustard greens *

Cauliflower * Onions * Brussel sprouts * Eggplant * Cucumber * Pickles *

Asparagus * Mushrooms * Celery * Zucchini * Summer squash * Radishes*

Broccoli*

Bok choy Sprouts

Edamame Seaweed

Fruit

Apples

Strawberries Bananas Blackberries Raspberries Cherries Grapefruit

Watermelon Coconut Limes Lemons Tomatoes

Avocados Olives

Meat

96% Ground Beef

Sirloin

Beef jerky

Chicken Breast

Chicken/ Turkey Sausage

Turkey

Ground Turkey

Lamb

Venison

Bison

Fish

Tuna

Salmon

Mackerel

Cod

Halibut

Mahi mahi

Catfish

Trout

Haddock

Tilapia

Sardines

Anchovies

Herring

Oysters

Shrimp

Clams

Mussels

Lobster

Crab

Squid

Grains

Brown Rice

Basmati Rice

Whole Grain Bread

Oatmeal

Quinoa

Rice Cakes

Farro

Beverages

Coffee Tea Sugar-free diet beverages (LIMIT)

Green Tea

Clean Juice -Cold Pressed preferably (watch for added sugars)

Sweets

Dark chocolate (70% or more cocoa) Sugar free Jello with fat free cool whip

Homemade ice cream made in the Ninja Creami

Frozen grapes or blueberries

Frozen Greek yogurt parfait bark

Meal Planning Guide

When it comes to planning a meal, I always suggest keeping it as simple as possible in the beginning. This will avoid the meal planning process from being overwhelming. The goal is to stick and be consistent with meal planning, and to find it fun changing up meals week to week. An added bonus is getting your family or loved ones to help and allow them to feel included in the process.

When planning the larger meals, I recommend having a Carbohydrate source, a Protein source, and a Fruit/ Vegetable source. This will help keep planning easier. You may also use frozen vegetables to avoid spoilage from occurring if you do not consume them quick enough.

An example for BREAKFAST: Whole grain toast or English muffin, chicken sausage and mixed berries. An example LUNCH: Whole grain wrap, taco meat, and lettuce. An example for DINNER: Rice, grilled salmon, and roasted green beans. **Notice I did not mention focusing on FATS for the larger meals. These are usually easily found in the American diet, or used in sauces, dressings, or add ins to foods and do not need extra emphasis. For instance if you added butter to your toast, cheese to your burrito, or oils to your salmon and green beans when preparing, you added fats to all your diet plan.

When planning snacks, I recommend these be smaller and include either a fruit or vegetable and a protein source. Examples would be an apple and almonds, edamame and string cheese, Greek yogurt and blueberries, or a protein shake. Again, FATS are usually included in these foods and do not need extra emphasis.

Using this simple meal planning guide will encourage you to consume more fruits and vegetables throughout the day, which is very difficult for some individuals. These meal planning tips are based on a typical 2,000 calorie meal plan and do not focus or put emphasis on fad diet plans. Consuming a meal plan that is sustainable and packed with healthy proteins, balanced carbohydrates, and fruits/ vegetables has been encouraged for decades by nutritionist, dietitians and medical professionals.

If you would like to see weekly recipes, feel free to view my Instagram: Meadows__Stephanie