SHOPPING LIST FOR EASY REFERENCE

Easy access to plan a healthy weekly shopping.

Quality Proteins

• Chicken or turkey breast

• Eggs

• Lean beef

• Fish (salmon, tuna, tilapia, sardines)

• Shrimp

• Tofu or tempeh

• Unsweetened Greek yogurt

• Cottage cheese

• Milk or alternatives (almond, oat, coconut, soy)

• Legumes (lentils, chickpeas, beans)

Healthy Carbohydrates

• Oats

• Brown rice

• Quinoa

• Whole grain bread or tortillas

• Whole wheat or legume-based pasta

• Potatoes (sweet and regular)

• Bananas

• Fresh fruits (apples, pears, berries, oranges, etc.)

• Starchy vegetables (squash, carrots, beets)

Healthy Fats

• Avocados

• Extra virgin olive oil

• Coconut oil

• Almond or peanut butter (no added sugar)

• Nuts and seeds (walnuts, almonds, chia, flaxseed, sunflower seeds)

Vegetables

• Spinach

• Kale

• Broccoli

• Cauliflower

• Bell peppers

• Tomatoes

• Cucumber

• Carrots

• Onion

• Garlic

Liquids and Hydration

• Mineral water

• Green or black tea

• Unsweetened coffee

• Bone broth or vegetable broth

Extras and Condiments

• Spices (cinnamon, turmeric, black pepper, garlic powder)

• Fresh herbs (cilantro, parsley, basil)

• Apple cider or balsamic vinegar

• Dijon mustard