A nutrition coach's grocery list...

This is going to be a long one! I wanted to share alllll of my favorite foods (nothing weird, just healthy ingredients that I use every single day). I personally believe that eating a healthy, balanced diet doesn't need to be full of weird foods and salads for every meal. I do love a good salad, but that is definitely not all I eat! Today I'm sharing my kitchen staples.

Below you will find ALLL of the foods I keep stocked in my fridge, freezer, and pantry AND then I'm sharing the meals I make with them. 

You probably have a lot of these ingredients on hand already. Don't feel pressured to go out and buy all of them. There's a wide variety so look it over and buy what you love! Below there is a printable list as well! Enjoy. 

What to buy?

**don't worry this isn't the list! There are lots of options here, but generally I pick just a few protein options and a couple fruits and veggies per week. Most pantry options I buy once in bulk and have them hanging around for months. If you are starting from scratch, buy a couple bulk options each week and your pantry will be stocked in no time! 

The printable list is MUCH smaller ;) 

    Pantry

    My tips: I like to get what I can in bulk either at Costco, or in the bulk bins at Sprouts. Using bulk bins also gives you the opportunity to try new things without commiting to a whole container of it. 

    • Oats
    • Rice
    • Protein powder
    • Chia seeds
    • Olive oil
    • Coconut oil
    • Peanut butter
    • PB2
    • Bread (I love sourdough and Dave’s Killer Bread)
    • Wraps or tortillas (I like the Flat Out brand)
    • Balsamic vinegar
    • pretzels/ rice crackers
    • Canned beans 
    • Quinoa
    • Pasta noodles (wheat or brown rice..there are many GF options)
    • Granola bar/protein bar (I like Kind bars, luna bars, or Rx Bars)
    • Kodiak Cakes (protein pancake mix)

     

    Fridge:

    • Almond milk (or milk of choice)
    • Greek yogurt
    • Hummus
    • Cottage cheese
    • Cheese (string cheese, sliced, whatever you like) 

     

    Other:

    • Garlic/ginger  (fresh or crushed)
    • Onions
    • Sriracha
    • Franks
    • Taco seasoning Mustard
    • Soy sauce/ braggs liquid aminos
    • BBQ sauce (I like Stubbs brand for low sugar)
    • Pesto
    • Fresh herbs
    • Salsa

    Protein

    My tips: I like having 2-3 prepped or easy options, + meat to make for dinners/have for leftovers. My easy options are grilled chicken (made ahead at the beginning of the week), boiled eggs, lunch meat, and tuna.  

    • Eggs/ boiled eggs
    • Lunch meat
    • Chicken (to throw in salads, stir frys, burrito bowls, etc.)
    • Ground turkey or beef
    • Salmon (or your favorite fish)
    • Turkey burgers/hamburger patties
    • Protein powder
    • Chicken sausage
    • Tuna ( I love the tuna packets because you don’t have to drain them)

    Fresh Produce

    My tips: I like to have 2-3 on the go fruits and veggies like apples, bananas, or chopped berries or veggies for salads. Obviously it depends what is in season. 

    • Cucumbers
    • Peppers
    • Sweet potatoes
    • Avocado
    • Broccoli
    • Cauliflower
    • Spaghetti squash
    • Zucchini
    • Greens! (romaine, kale, etc.)
    • Apples
    • Bananas
    • Berries
    • Pineapple
    • Melon
    • oranges/cuties
    • tomatos 
    • lemons/limes

    Frozen fruits and veggies

    My tips: I love keeping a few frozen fruits and veggies on hand! Frozen fruit is perfect for smoothies, snacking on, or throwing in yogurt. I love steamable bags of veggies to have as a quick side dish for dinner.

    • Mango
    • Broccoli
    • Mixed berries
    • Pineapple chunks
    • Edamame (shelled)
    • Mixed veggies

    My favorite pre-cooked/ convenience foods (healthy-ish options):

    My tips: In my mind it's better to have the occasional convenience food at home that I can prep with some fruits and veggies and whole grains, rather than eating out all the time. It's all about balance and there are some days that call for a quick dinner! 

    • Shredded rotisserie chicken (costco, Trader Joes)
    • Pot stickers (costco)
    • Pulled pork (Costco, Trader Joes)
    • Pre-boiled eggs (Costco, Trader Joes)
    • Rotisserie Chicken, whole (any grocery store) 
    • Steamable bags of frozen veggies (microwaveable- found at any grocery store)
    • Microwaveable quinoa/brown rice packets- Seeds of Change brand (Costco)
    • Pre-washed/cut greens
    • Pre-done riced cauliflower, zoodles (most grocery stores)
    • Kirkland marinara sauce (perfect base to add onions, red peppers, zucchini, ground meat, etc.- you can use any brand but look for one that is low in sugar)
    • Kale quinoa salad (Costco frozen section)
    • Kirkland pesto

     

    What to cook?

    Now...What do I make with all this? A lot! I'm not including specific recipes, but most are super basic meals that you can customize depending on what you like and what's in your kitchen. You can easily type the recipe into pinterest and several different ones will come up with slightly different ingredient lists. To be honest, I usually just read a few recipes then do it my way. I'm not a precise cook unless I am baking!  Regardless of how you like to look for recipes and cook, each meal listed below is simple and customizable. 

    Lunches/Dinners:

    • Tuna salad with veggies and pretzels
    • Sandwich
    • Chicken salad
    • Green salad topped with meat, boiled eggs, or tuna
    • Cobb salad (boiled egg, chicken, tomato, cheese)
    • Stir fry (meet + veggies + rice)
    • Burrito bowls (chicken/steak, beans, rice, avocado, salsa)
    • Garlic lemon grilled fish/chicken with steamed veggie and rice
    • Turkey burgers/hamburgers (with bun or wrapped in lettuce)
    • Quinoa salad topped with fish or chicken (your fav combo of veggies + quinoa OR use the Costco frozen quinoa salad for an easy meal in 5  minutes)
    • Roasted peppers/onions/chicken sausage (a one pan meal!) 
    • Fajitas with beans, rice, and avocado (steak or chicken marinated in taco seasoning, then grilled)
    • Balsamic grilled chicken and veggies
    • Lettuce wraps (ground beef, chicken, or turkey, stir fry sauce, water chestnuts, veggies, rice, lettuce)
    • BBQ chicken filled sweet potatoes + broccoli (or other veggie on the side)
    • Pesto pasta with chicken and broccoli
    • Spaghetti squash with red sauce and ground turkey
    • Pot stickers with steamed veggies
    • BBQ chicken flat bread pizza (bbq chicken, red onion, peppers, bbq sauce, cheese, flat bread)
    • Taco soup (onions, garlic, taco seasoning, chicken, veggies, broth, toppings)

    Breakfast:

    • Protein shake
    • Overnight oats
    • Egg scramble/omelet
    • PB toast + fruit
    • Protein pancakes
    • Egg in a nest
    • Breakfast burrito
    • Boiled eggs + toast + fruit
    • Protein oats
    • Greek yogurt parfait
    • Avocado toast
    • Egg/banana pancakes with pb

    Snacks:

    • Hummus + pretzels + veggies
    • Fruit +peanut butter
    • Protein shake
    • Yogurt + fruit
    • Green juice
    • Wrap with lunch meat, cheese, and veggies
    • Cottage cheese + fruit or veggi



    dressings/sauces/marinades

    • Salad dressing: olive oil, balsamic, pesto (tiny bit, just for flavor), lemon juice 
    • Stir fry sauce: soy sauce, crushed garlic, ginger, lime juice, sriracha, bit of brown sugar
    • Marinade for fish or chicken: garlic, lemon juice, salt, pepper, pesto
    • Taco seasoning: garlic powder, cumin, chili powder, paprika, cayenne
    nutritionist-grocery-list