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Jamie Eason is one of my absolute favorite fitness heroines. She’s crazy fit, but also smart, thorough and she makes life easy for her clients. 

Some of you have been asking for a healthy eating grocery list, and I’ve been using Jamie’s as a basis for mine for years. Thought you should have a copy!

HEADS UP!You might want to print this (in fact, I insist on it! Print it and keep it somewhere out and about). If you have a smart phone, save a copy of this on it.

If you pick items off this list, you’re making freaking awesome choices. Of course, there are healthy items that didn’t make the list (quinoa, chia seeds, almond milk, dark chocolate): they’re still healthy, simply add them on, as well as any other healthy finds you enjoy. This is simply a good place to start.

Pssst - Hey! I’m serious when I say PRINT THIS! It won’t do much for you unless you have it ready when you head to the store!

Happy shopping and you’re welcome!

Jamie’s Suggestions for a Healthy Grocery Shopping List

Proteins 

  • Boneless, Skinless Chicken Breast
  • Tuna (water packed), or White Meat Chicken (water packed)
  • Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
  • Shrimp
  • Extra Lean Ground Beef or Ground Round (92-96%)
  • Buffalo steak (lean)
  • Protein Powder (lactose free)
  • Egg Whites or Eggs
  • Rib eye Steaks or Roast
  • Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
  • Top Sirloin (aka Sirloin Top Butt)
  • Beef Tenderloin (aka Filet, Filet Mignon)
  • Top Loin (NY Strip Steak)
  • Flank Steak (Sir Fry, Fajita)
  • Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
  • Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs

  • Oatmeal (Old Fashioned or Quick Oats)
  • Sweet Potatoes (Yams)
  • Beans (pinto, black, kidney)
  • Oat Bran Cereal (watch sugar, less than 6 grams)
  • Brown Rice
  • Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
  • Farina (Cream of Wheat from box)
  • Multigrain Hot Cereal
  • Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
  • Rice (jasmine, basmati, Arborio, wild, brown)
  • Potatoes (red, baking, new)
  • Kashi Low Sugar Cereals (less than 6 grams of sugar)
  • Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
  • Carbdown Flatbread (Wal-Mart)
  • Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
  • Whole Wheat Tortillas (Food for Life brand)
  • Rice Cakes (lightly salted only)

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

  • Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
  • Broccoli
  • Asparagus
  • String Beans
  • Black Beans
  • Spinach
  • Bell Peppers
  • Brussels Sprouts
  • Cauliflower
  • Celery
  • Mushrooms
  • Pickles
  • Cabbage
  • Sprouts
  • Cucumber
  • Green or Red Pepper
  • Onions
  • Garlic
  • Tomatoes
  • Zucchini
  • Squash
  • Spaghetti Squash (my fav)
  • Pumpkin

Fruit

  • Berries (blueberries and raspberries)
  • Lemons or Limes
  • Melons (not watermelon)
  • Grapefruit
  • Apples
  • Dates
  • Grapes
  • Oranges
  • Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
  • No dried fruits, including raisins (loaded with sugar)

Healthy Fats

  • Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
  • Olive Oil or Safflower Oil
  • Nuts (peanuts, almonds)
  • Flaxseed Oil
  • Avocado

Dairy & Eggs

  • Low-fat or fat-free cottage cheese
  • Eggs
  • Low or Non-Fat Milk (eat dairy only occasionally)
  • Non-fat yogurt (look for low sugar only)
  • Fat-free String Cheese
  • Fat-free Cream Cheese

Beverages

  • Bottled Water
  • Iced Tea (decaf)
  • Coffee (decaf)
  • Diet Soda
  • Crystal Light or Wal-Mart Brand Sugar-Free Drink Mixes

Condiments & Misc.

  • Fat-free Mayonnaise (on occasion)
  • Ketchup (Heinz One Carb brand only)
  • Reduced Sodium Soy Sauce
  • Reduced Sodium Teriyaki Sauce
  • Balsamic Vinegar
  • Balsamic or Raspberry Vinaigrette (Farm Grove)
  • Salsa or Fresh Pico De Gallo
  • Splenda
  • Steak Sauce
  • Sugar-free or low-carb Ketchup
  • Sugar Free Maple Syrup
  • Sugar Free Jelly (Polaner or Smuckers)
  • Chili Paste
  • Tomato Paste (low sugar)
  • Mustard (yellow or Dijon)
  • Extracts (vanilla, almond, etc)
  • Low Sodium fat-free beef or fat-free chicken broth
  • Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
  • Worcestershire Sauce
  • Fat-free cooking spray
  • Sugar-free applesauce for baking

Herbs & Spices

  • Chili powder
  • Mrs. Dash (all varieties)
  • McCormick’s (all varieties)
  • Butter Buds
  • Cinnamon
  • Allspice
  • Basil
  • Bay leaf
  • Onion Powder
  • Garlic Powder
  • Dill
  • Ginger
  • Sage
  • Rosemary
  • Paprika
  • Thyme
  • Oregano
  • Curry Powder
  • Red Pepper
  • Marjoram
  • Tarragon
  • Dry Mustard
  • Cumin
  • Saffron
  • Nutmeg
  • Pumpkin Pie Spice
  • Black Pepper

Other Items to Purchase

  • Fat-free Cool Whip
  • Tofutti fudge pops (my fav)
  • Sugar-free Jell-O
  • Sugar-free Popsicles (Philly Swirl are awesome)
  • DaVinci Gourmet Sugar-free Syrups (www.davincigourmet.com – my best kept secret!) Add to oatmeal for breakfast or to make a variety of different muffins, cookies or pancakes.
  • Tacori Sugar-free Syrups (World Market)
  • Any other low sugar, low calorie dessert option. Read the labels!

 

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