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

• Unsweetened Greek yogurt

• Cottage cheese

Proteins - Carbohydrates

• Beans (red, black, white)

• Lentils

• Chickpeas

• Peas

• Whole milk or skimmed

• Milk alternatives (almond milk)

Healthy Carbohydrates

• Oats

• White rice (regular, basmati, jasmine)

• Quinoa

• Sourdough bread or whole grain

• Whole grain tortillas

• Casabe

• Rice cakes

• Whole wheat or legume-based pasta

• Potatoes (in their different variations)

• Sweet Potatoe or Regular Yams

• Plantains

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

• Frozen fruits (berries, strawberries, etc.)

Fibrous Carbohydrates

• Broccoli

• Cauliflower

• Carrots

• Beets

• Spinach

• Peppers

• Tomatoes

• Cucumber

• Zucchini

• Eggplant

• Mushrooms

• Cabbage

• Sparagus

• Kale

• Lettuce

• Etc..

Healthy Fats

• Avocados

• Extra virgin olive oil

• Almond or peanut butter (no added sugar)

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

Liquids & Hydration

• Mineral water

• Tea

• Unsweetened coffee

• Sparkling water

• Carbonated drinks

Extras & Condiments

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

• Fresh herbs (cilantro, parsley, basil)

• Apple cider or balsamic vinegar

• Dijon mustard