Every week when I write out my grocery list I find myself wanting the same essentials over and over again and they rarely change. I tend to buy healthy things for easy Sunday meal-prep, quick weeknight dinners, and mid-afternoon snacks. My list remains consistently similar which seems inevitable when eating whole foods. For me, it really helps to plan (aka get inspired on Pinterest) write everything out, and make sure I’ve eaten beforehand instead of wandering the store hungry and craving everything in sight!?
Does anyone else freakishly love grocery shopping as much as I do?!
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MY HEALTHY GROCERY ESSENTIALS:
1. Oranges
I use oranges in? everything!! From my morning smoothie to salad dressings, salads, sauces (juice and zest), and even in my water throughout the day. I buy them by the bag and they usually last 1-2 weeks! Oranges add so much flavor, cutting savory foods and sauces with citrus, they are naturally sweet and packed with vitamin C.
2. Quick Oats
I go through oats like crazy, especially during the week, I like to keep my morning routine the same every day with my PB & J Quick Oats Recipe. I always pick up the Quaker gluten-free quick oats from Costco. Oats are so yummy and filling, plus hearty enough to last until lunchtime, they are full of fiber, plant protein, omega-3’s and vitamins/minerals.
3. Leafy Greens
What’s any type of diet without greens?! Spinach and kale are always on my weekly list, and currently growing in my garden. I try to add them to everything, especially spinach because it’s easily added to soups or curries or any dish really. Seriously though, I add greens to eggs, pasta sauce, and whatever I can. Obviously in smoothies too – greens are life! I challenge you to try to add kale or spinach in at least 2 of your meals every day and see how easy it becomes to get your full amount of daily greens! Try this Beet, Pear, Orange Kale Salad
4. Free-range Eggs
Eggs! especially organic and free-range are an excellent source of protein that you can add to any meal or snack throughout the day. Scrambled, hard-boiled (my personal fave) or whipped into your soups, they are incredibly versatile and taste especially delicious dipped in…I know I’m weird…HUMMUS! (Double the protein) I like to get these from the farmers market or through any local farmers willing to sell me a few dozen every couple of weeks!
5. Hummus and/or Chickpeas
Chickpeas, the main ingredient in hummus are one of the best protein sources, whether you eat a plant-based diet, vegetarian, pescatarian, or whatever! I love to roast these in the oven and use them as crispy “croutons” on all of my salads. Like I mentioned in the previous point, I LOVE putting hummus on my hard-boiled eggs and I also really like it in salads. You can also make hummus with different types of beans, as found in my White Bean Hummus Recipe. This can be made in the food processor in about 5 minutes.
6. Tomatoes
These are great to throw into just about any dish and they’re full of vitamins, minerals, and antioxidants! I love tomato toast in the morning, tomatoes with hummus as a snack, garlic roasted tomato soup, and my all-time favorite homemade pico de gallo salsa!! Check the link for my recipe.
7. Tomato Basil Rice Cakes
The best 50 calorie snack when you’re craving something salty. I love to add a slice of extra-aged white cheddar to these for a late-afternoon snack. These also come in handy when you have guests over, rice cakes, pickles, and cheese…yes, please!
8. Avocado
Okay, who doesn’t love avocado, am I right?! I could eat a whole one every day in my usual lunch, but I do usually monitor my intake of fats. Avocados are SO GOOD and so filling too, definitely brain food. You have to try my Fresh Guacamole Recipe today, it’s super easy to make and the best party trick to have up your sleeve.
9. Frozen Fruit
Frozen fruit in any variety is essential for your optimal smoothie-making needs. I personally prefer to have a strawberry banana mix as well as some blueberries and mangoes, after all, variety is the spice of life! Cheesy I know, but truthfully I like to change up my smoothie recipes and do blueberry matcha some days and a peanut butter strawberry banana the rest of the week.
10. Bananas
Bananas are just great to have on hand. They make the perfect snack and are a delicious topping for my morning quick oats, on days where I’m extra hungry. Plus, they contain vitamins, antioxidants, fiber, and almost no fat!!
11. Oat Milk & Coconut Milk
Both of these types of plant milk are thick, creamy, and froth up nicely in your morning coffee. They also work well in almost any recipe! I love to use oat milk in my Easy Cheddar Biscuits Recipe. Oat milk is a great source of B vitamins while coconut milk is full of healthy MCT fats as well as other essential vitamins and minerals.
12. Potatoes/Sweet Potatoes or Brown Rice
Because… CARBS! I’m no longer scared of carbs because now I eat them in a whole food form. I always have brown rice prepared in the fridge to pair with lunch or dinner. Carbs are not the enemy, especially for women. We need a certain number of carbs for optimal hormone balance and to keep our menstrual cycle healthy. Try out this recipe, I just know that you will love it!! Vegetarian Sweet Potato Lasagna
13. Black beans and Lentils
I lean more towards plant-based protein in its whole food form rather than vegan protein like tofu. (although I do have an amazing Crispy Baked Tofu Recipe for salad rolls that you have to try!) I go through lots of black beans and love experimenting with new lentil recipes. Some sort of plant protein will always make it on my weekly grocery list. Try my super popular Red Lentil Carrot Spinach Detox Soup Recipe!
14. Pesto
My go-to for everything sauce! It’s so easy to add to a homemade vinaigrette, bake into a spaghetti squash and even use it as a marinade on your salmon filets. Try my ultra-popular Vegan Arugula Pesto Recipe inspired by Rebar Kitchen, it’s sure to be a crowd-pleaser at all of your future dinner parties.
15. Natural Peanut Butter
Add protein to any smoothie, sauce, and meal with this nutty spreadable delight. I personally love to mix it into my quick oats every single morning to keep me full for longer.
16. Tamari Almonds, Cashews, Pepitas, Sunflower seeds
Toppings! Toppings! Toppings! From soups to salads to post-workout snacks, these are a must-have at all times. Full of protein, healthy fats, vitamins, and minerals, you simply can’t go wrong. Just watch your portion control with these guys, a little goes a long way.
17. Fresh and Frozen Vegetables: peas, carrots, zucchini, onion, broccoli, cauliflower, cucumber
Vegetables are your body’s source of basically everything, including vitamins, essential nutrients, minerals, fiber, and even water! You need these to live. Nourish yourself with at least 5 servings a day = about 2.5 cups. I use vegetables in every meal I make. Even if it’s just a handful of broccoli and zucchini in my soup or adding onion and cucumber to a salad. I challenge you to do the same.
18. Cheese
While I don’t recommend this for “optimal health” cheese is my favorite snack (in moderation of course)! However, coming into the summer months I do LOVE to make a fresh Caprese salad when the tomatoes and basil are ready to be harvested from my garden.
19. Ground Flaxseed, Hemp Seeds, Nutritional Yeast
Let’s just say that ground flaxseed changed my life! If you need more fiber in your diet (which 90% of people do) add this to everything. Eggs, oatmeal, smoothies, sauces, and even salads. Nutritional yeast is also a great way to get your daily dose of B vitamins for those of you who are plant-based eaters. And finally hemp seeds, they have a mild nutty flavor and are often referred to as hemp hearts. They are rich in two essential fatty acids omega-6 and omega-3 and are also a great source of protein and vitamin E.
20. Salmon (fresh, frozen, and canned)
Salmon is rich in omega-3 fatty acids, it’s a great source of protein, B vitamins, potassium, selenium, and antioxidants. I personally like to stock up on my favorite frozen salmon when I go to Costco, but wild-caught canned salmon will also do the trick. You have to try my Curry Salmon Salad Lettuce Wraps recipe!!
21. Kombucha & Green Tea
Last but not least green tea, one of my morning staples before I eat or drink anything else. It’s known to improve brain function, aid in fat loss, it’s hydrating af and contains antioxidants polyphenols that reduce inflammation.
Next, Kombucha, my number one gut healer. It is a fermented tea that has been consumed for thousands of years and is thought to originate in China or Japan. It is crafted with living cultures which means it’s a great source of probiotics. It also contains antioxidants that kill harmful bacteria and may help fight diseases. After all, health is wealth! My favorite widely known Kombucha brand is GT’s Synergy.
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