Healthy Grocery List Essentials

You are what you eat. A healthy grocery list can save you money, time, and it will help you align with your health and fitness goals. All you will need is a piece of paper and pen or any other recording medium you would prefer.

It’s about keeping it simple and tasty for you.

Breakfast Essentials:
Fruits – The USDA recommends one cup of fruit per day; breakfast is a great time for fruit because it’s a light and refreshing option to get your day started.

Tip: Opt for fruits that are in-season for your geographic location

Eggs – they’re great if you’re vegetarian or watching your budget as they’re quite affordable. One egg contains 7 grams of protein and it’ll give you a dose of healthy fats.

Plain yogurt – Stick to yogurt that is plain because it won’t have hidden sugars and high fructose corn syrup. One cup of plain yogurt contains 17 grams of protein and it can help strengthen your immune system. It’s rich in probiotics which is great for your gut health. With the addition of your favorite fruits and honey to the yogurt, breakfast is served!

Soups are a great option for lunch because they are hearty and boost your immune system.
- lentil soup
- chicken noodle soup
- tomato soup

Healthy Sandwich options are also an easy decision for lunch:
- Egg Sandwich
- Turkey Sandwich
- Chicken breast wrap

For example, you could meal prep a weeks’ worth of lunch sandwiches with only a few ingredients.

Lean protein: salmon, chicken breast, ground turkey
Grains – brown rice, whole wheat spaghetti, and whole grain bread are great staples for your dinner.
Add your favorite vegetables as a third of your plate for dinner.

Quick Meals:
This should not be the majority of your composition for your diet but it can save you when you are tight on time or in a rush. It’s better to prepare your own food and use raw, whole ingredients. Many prepackaged and premade meals are high in sodium and contain hidden junk ingredients.

For example, you can get:
- Low sodium soups
- Microwavable meals that are high protein, healthier, cleaner options