It’s The Skinny’s Grocery List

FRUITS + VEGGIES:
None of these should be canned. Fresh and Seasonal is best, but some Frozen (no SAUCE!) is okay for convenience..
GO LOCAL IF POSSIBLE! (Farmer’s Market and such)

  1. Berries
  2. Apples + Pears
  3. Grapes
  4. Bananas
  5. Grape fruit
  6. Oranges, Tangerines, and other Citrus fruits
  7. Lemons and Limes
  8. Tomatoes
  9. Cucumbers
  10. Zucchini and Squash
  11. Sweet Potatoes
  12. Broccoli
  13. Spinach
  14. Dark Green lettuces
  15. Pineapple
  16. Kiwi
  17. Carrots (baby carrots for snacks!)
  18. Onions, any kind
  19. Mango
  20. Avocado
  21. Melons
  22. Pomegranate
  23. Kale, Cabbages, Collard Greens, Mustard Greens
  24. Green beans + peas
  25. Asparagus
  26. Celery
  27. Mushrooms
  28. Garlic
  29. Peaches + Apricots
  30. Plums
  31. Corn
  32. Pumpkins
  33. Cauliflower
  34. Eggplant
  35. Okra
  36. Rhubarb 
  37. Artichoke
  38. Cherries
  39. Parsley

DAIRY and DAIRY SUBSTITUTES:

  1. Skim Milk
  2. All natural cheese - Cheddar, Brie, Colby, etc
  3. Eggs!
  4. Non Fat Plain [Greek] Chobani yogurt. (flavors if you must!) You can buy local or other organic varieties
  5. Cottage Cheese
  6. Almond/Rice/Soy milk (unsweetened)
  7. Egg beaters or Egg Whites

GRAINS, OATS, ETC:

  1. Whole Wheat bread
  2. Whole grain pasta
  3. Brown rice
  4. Quinoa
  5. Rolled Oats
  6. Steel Cut Oats
  7. Organic, no sugar added Whole Grain, Rice, or Oat/Bran Cereals
  8. Whole Wheat wraps
  9. Ezekial bread
  10. Granola
  11. Shredded Wheat
  12. Bulgur Wheat
  13. Whole Wheat Pita (you can also bake to make chips!)

NUTS AND SEEDS:

  1. All Natural Nut butter (almond, peanut, etc). Some places let you grind your own
  2. RAW Nuts! (almonds, peanuts, walnuts, pecans, cashews.. etc)
  3. RAW or ROASTED (no salt added) Seeds! Sesame seeds, sunflower seeds, pumpkin seeds
  4. Flax Seed/Ground Flax Seed

MEATS AND MEAT SUBSTITUTES:

  1. Lean Ground Turkey (99% fat free)
  2. Lean Ground Beef (98% fat free)
  3. Chicken Breast
  4. Chicken Thighs (occasionally)
  5. All natural Turkey Deli slices (no nitrites added, etc)
  6. Salmon, Tilapia, Cod, Orange Rouchy, etc
  7. Tuna
  8. Lean Steak (no more than 3 oz)
  9. Tempeh
  10. Tofu
  11. Seitan


CANNED THINGS:

  1. Organic Tomato Sauce
  2. Black Beans
  3. Garbanzo Beans
  4. Kidney Beans
  5. Tuna
  6. No salt added chicken or vegetable stock

COOKING, BAKING, AND FLAVORING:

  1. Mustard
  2. Organic Ketchup
  3. Nayonnaise
  4. Stevia
  5. Organic Honey (farmer’s market!)
  6. Organic Agave Nectar
  7. Vinegars: apple cider, rice, red wine
  8. Olive Oil
  9. Coconut Oil
  10. Canola Oil
  11. Peanut Oil
  12. Low Sodium Soy Sauce (use sparingly!)
  13. Low Sodium Teriyaki (use sparingly!)
  14. Real Maple Syrup
  15. Whole Wheat Baking flour
  16. Baking Powder
  17. Baking Soda
  18. Non Stick Cooking Spray
  19. Real Vanilla Extract
  20. Orange/Peppermint, etc Extract
  21. HERBS! - mint, parsely, basil, oregano, lemongrass, nutmeg, curry, ginger, dill seed, cumin, cilantro, clove, red pepper, cayenne pepper, black pepper, cinnamon, allspice, chili powder, thyme, sage, rosemary, sesame seed, poppyseed, peppermint, paprika, wasabi
  22. Dark chocolate/semi sweet baking chips
  23. All natural, organic sugar

DRINKS:

  1. REUSABLE WATER BOTTLE!
  2. Tea
  3. Coffee
  4. Milk
  5. No sugar added organic fruit juice (sparingly!)
  6. Coconut Water

SNACKS:

  1. Larabars
  2. thinkThin Bars
  3. Pretzels (sparingly!)
  4. Dried fruit (no sugar added)
  5. KIND bars
  6. Corn chips or Whole Wheat chips (sparingly)