Healthy Grocery List

January 30, 2012

Health & Wellness

Nutrition is THEE MOST confusing and IMPORTANT variable in Getting Healthy!

90% – 95% of the food in most grocery stores is nutrient deficient toxic food. People who consume deficient toxic food can’t help but to occupy a deficient toxic body. ~ Get Informed ~

Most of the nutrient dense non toxic food will usually be on the outside isles of the grocery store. But not even that is enough! Look for the organic plant based all natural Whole Foods. I’m personally 100% vegan about 80% – 90% of the time. Everyone I know who subscribes to this ratio has more natural energy and feels better than people who eat too much meat and dairy. They perform better, feel better, alleviate stress better, recover better from traumatic events, recover better from exercise, and they don’t “crash” in the middle of the day. This kind of plant based super food nutrition has also been known to prevent, arrest, and reverse many different kinds of chronic diseases. Hippocrates said let thy food be thy medicine..

Here is a list of some GREAT items I love to throw in my shopping cart when I hit the store! =)

My Healthy Grocery Shopping List!
I’ve listed some VEGAN resources at the bottom as well as some more food tips!


  1. Legumes
  2. Lentils
  3. Quinoa
  4. Nuts and seeds
  5. Beans
  6. Fish (water packed tuna or fillets, salmon, halibut, cod, red snapper, tilapia)

Complex Carbs

  1. Oatmeal (Old Fashioned or Quick Oats)
  2. Sweet Potatoes (Yams)
  3. Beans (pinto, black, kidney)
  4. Oat Bran Cereal (watch sugar, less than 6 grams)
  5. Brown Rice
  6. Ezekiel Bread
  7. Arnolds Bread
  8. Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
  9. Pasta (Brown rice base no wheat)
  10. Rice (jasmine, basmati, Arborio, wild, brown)
  11. Potatoes (red, baking, new)
  12. Kashi Low Sugar Cereals (less than 6 grams of sugar)
  13. Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
  14. Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
  15. Whole Wheat Tortillas (Food for Life brand)
  16. Rice Cakes (lightly salted only)

Non Dairy Cheese!! (this is being the most difficult VEGAN food to find that tastes good)

  1. coming soon…

Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)

  1. Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
  2. Broccoli
  3. Asparagus
  4. String Beans
  5. Black Beans
  6. Spinach
  7. Bell Peppers
  8. Brussels Sprouts
  9. Cauliflower
  10. Celery
  11. Mushrooms
  12. Pickles
  13. Cabbage
  14. Sprouts
  15. Cucumber
  16. Green or Red Pepper
  17. Onions
  18. Garlic
  19. Tomatoes
  20. Zucchini
  21. Squash
  22. Spaghetti Squash
  23. Pumpkin


  1. Berries (All berries are great!)
  2. Lemons or Limes
  3. Melons (not watermelon)
  4. Grapefruit
  5. Apples
  6. Dates
  7. Grapes
  8. Oranges
  9. Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
  10. No dried fruits, including raisins (loaded with sugar)

Healthy Fats

  1. Natural Style or Organic Peanut Butter
  2. Olive Oil or Safflower Oil
  3. Nuts (peanuts, almonds, pecans, cashews)
  4. Flaxseed Oil
  5. Avocado


  1. Water! (Install a water filter for your home. Bottled water is toxic. Bad for you and bad for the environment)
  2. Unsweetened Tea (If you use sweetener make sure it’s all natural organic such as cane sugar or stevia)
  3. Black Coffee (I have coffee only once and a while. Always organic and fair trade. Fair trade ensures the farmers are compensated fairly)
  4. Non Dairy Milk (rice milk, almond milk, hemp milk etc.)

Condiments & Misc.

  1. Organic Ville Non Dairy Mayo (Finding a VEGAN Mayo that tasted really good was amazing for me. This tastes better than hellmans original mayo and I LOVE hellmans!)
  2. Ketchup (Heinz One Carb brand only)
  3. Reduced Sodium Soy Sauce
  4. Reduced Sodium Teriyaki Sauce
  5. Balsamic Vinegar
  6. Balsamic or Raspberry Vinaigrette (Farm Grove)
  7. Salsa or Fresh Pico De Gallo
  8. Mustard (yellow or Dijon)
  9. Extracts (vanilla, almond, etc) <— Great in your coffee in place of creamer!
  10. Worcestershire Sauce

BEST Sweets to Curb your cravings!

  1. Shakeology (Chocolate is my personal fav!!!)
  2. PB2 – Powdered Peanut Butter that has 85% less fat than regular PB!

More Tips:

– Cut out Dairy

– Keep it ALL Organic!

– Buy Local whenever possible. Support your local economy and the Land!

– Red Meat Purchases; ONLY GRASS FED. Corn fed cattle is pro inflamatory to the human body

– Poultry; purchase only organic and caged free

– Fish; purchase only wild caught. A lot of the fish farms are toxic and have sea lice as well as other bacteria destroying the nutritional benefit of their fish.

– Pork; there really is no good option but if you buy it buy organic


More Resources to help you with a natural Plant Based Whole Food Diet

Vegan Proteins

Sunshine Burger


Megadeth A Tout Le Monde

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Building a Dream...

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