What Should I Be Buying at the Grocery Store?

Have you ever heard the saying that healthy bodies are made in the kitchen? That’s because more home cooked meals consisting of whole foods high in protein, fiber, and healthy fat improve health, help keep you full, and help you lose weight!

If you’re looking to lose weight or just eat healthier in general, it can be difficult to know where to start. Behavior change doesn’t happen all at once, especially if cooking consistently at home isn’t something you’re normally used to. Healthy eating may seem daunting—what should you cook? Do you have to buy organic produce? Can you buy snack foods?—but it’s actually not all that different from any other cooking!

Healthy eating does not have to be complicated. Yes, there are many elaborate recipes you can create with healthy food (which I encourage you to try if you have the time), but you can actually create simple, flavorful meals that are filling and promote health. 

The key to eating healthier is to plan your simple recipes and snacks with pantry, fridge, and freezer staples, and don’t overwhelm yourself at the grocery store. The mantra: plan simple, shop simple. Here’s some inspiration for your weekly grocery list:

Fruit: choose 2-3 for the week. Choose fruit you can snack on, add to smoothies, or eat with breakfast. Remember, you need at least 2 servings of whole fruit per day, so choose fruit that you like and know you will eat.

Veggies: choose 2 veggies you can cook with, and 2 veggies you can snack on. Easy veggies to roast with meals are zucchini, broccoli, cauliflower, and green beans. Cucumbers, cherry tomatoes, carrots, radishes, and celery are all great snacking options too. If you like salads, buy pre-cut greens and prep your veggies for the week beforehand so you can throw your salad together in no time.

Starch: choose a grain or starchy vegetable for the week. Sweet potatoes or corn are great starchy vegetable options. Whole grains like quinoa, whole oats, or farro are wonderful options to add to your grain bowls, salads, or just as a side with your meals. Bread counts as a whole grain in this category if it’s minimally processed and made with whole ingredients. Royo bread is made with real ingredients & high in protein & fiber (use code abigail10 at checkout for a discount!) or brands like Bread Alone are also minimally processed and higher in protein. 

Protein: choose 2 protein options for the week, and always buy eggs (if you eat them) as a staple! Focus on lean protein like chicken, ground turkey, fish, or shrimp, or opt for plant protein options like beans and tofu. If you like sandwiches at lunch time, opt for low-sodium turkey (any fresh roasted turkey breast is usually great) or make your own tuna salad using tuna pouches and vegan mayo or avocados.

Snacks: there are so many ways to healthy snack! Make sure you buy protein/healthy fat options to pair with fruit, veggies, or quality crackers. Hummus or guacamole are two easy dips you can buy to eat for snack. Nuts, nut butters and crunchy chickpeas also provide healthy fat/protein. If you like crackers, Simple Mills or Mary’s Gone Crackers are great options that are minimally processed and made with real ingredients so you get that same cracker crunch and flavor with ingredients that are more friendly to your body. 

Flavor factor: there are so many simple ways to add flavor to your healthy meals and snacks. Rao’s tomato sauce, Gotham Greens pesto, balsamic vinegar, red wine vinegar, tahini, spices, herbs, the list goes on! Try buying 1-2 new spices/herbs each week to play around with flavors and see what you like.

Items I highly recommend always keeping on hand are extra virgin olive oil & lemons/limes. These two ingredients combine to make a killer simple salad dressing or protein marinade that never fails. I also always keep everything bagel seasoning in my pantry to use on proteins, roasted veggies, or to sprinkle on my avocado in the mornings.

Use this grocery guide to help set you up for success during the week. Then, when you’re cooking, remember the golden rule that each meal should contain protein, fiber/complex carb, and healthy fat (think half the plate fruits & veggies, ¼ the plate protein, ¼ the plate starchy veg or whole grain). Prep your food at the beginning of the week so you can grab and go when your days get busy.

What’ll be cooking in your kitchen?

By Jessica Kaplan