MASTER GROCERY LIST
PROTEIN
Dairy:
Cottage Cheese
Egg Substitutes
Egg Whites
Yogurt (nonfat plain Greek)
Poultry:
Chicken (lean ground breast)
Chicken Breast
Chicken Thighs
Ostrich / Duck Breast
Turkey (breast, not deli)
Turkey (deli, low-sodium)
Turkey (lean ground)
Powders:
Egg
Legume
Soy
Whey
Red Meat:
Buffalo (ground)
Beef (extra-lean ground)
Roast Beef (low-sodium deli)
Steak (cube)
Steak (cube, flank, round)
Venison /Elk
Seafood:
Salmon (canned in water)
Salmon (fillet)
Shellfish (clams, crab, lobster,
mussels, scallops, shrimp)
Tuna (canned in water)
Tuna (fillet)
White-Fleshed Fish
Vegetable Protein:
Tempeh
Texturized Vegetable Protein (TVP)
Tofu
CARBOHYDRATES
Bread:
Bread (whole-grain)
Breads (Ezekiel®)
English
Muffins (Ezekiel®)
Tortillas (brown rice)
Tortillas (corn)
Tortillas (Ezekiel®)
Breakfast Cereal:
All Bran
Fiber One
Granola (low-fat)
Kashi® GOLEAN®
Kashi® Good Friends®
Kashi® Heart to Heart®
Oatmeal (old-fashioned or steelcut)
Fruit:
Apples
Apricots
Bananas
Berries
Grapes
Kiwi
Melons
Oranges / Tangerines
Peaches / Nectarines
Pears
Pineapple
Plums
Grain:
Amaranth
Barley
Buckwheat
Couscous
Popcorn
Quinoa
Rice (long-grain brown)
Rice (wild)
Spelt
Pasta:
Pasta (brown rice)
Pasta (whole-grain)
Root Vegetables:
Potatoes (russet, red, gold; small =
1½" diameter)
Sweet Potatoes / Yams (small = 2"
diameter + 4" long)
Starchy Vegetables:
Peas
Corn
Legumes:
Beans (boiled or low-sodium
canned)
Lentils (boiled or low-sodium
canned)
VEGETABLES
Asparagus
Beets
Broccoli
Cabbage
Cauliflower
Carrots
Celery
Collard Greens
Cucumber
Eggplant
Green Beans
Lettuce
Mixed Greens
Mushrooms
Onions
Peppers
Spinach
Sprouts
Squash
Tomatoes
Turnips
Zucchini
FATS
Dairy:
Cheese (low-fat)
Egg Yolk
Feta Cheese
Heavy Cream
Mozzarella Cheese (low-fat)
Dressings:
Balsamic Vinaigrette
Mayonnaise
(regular)
Salad Dressing (low-fat creamy)
Fruit:
Avocado
Olives (large)
Nuts & Seeds:
Almond Butter (with salt)
Almonds (raw, whole)
Peanut Butter (natural, with salt)
Peanuts
Pecans (raw, chopped)
Pumpkin Seeds
Sesame Butter / Tahini
Sunflower Seeds
Walnuts (raw, chopped)
Oils:
Canola Oil
Fish Oil
Flaxseed Oil
Olive Oil
DRINKS
Water
Almond Milk (unsweetened)Coffee
Tea
FLAVORINGS
Dressings:
Balsamic Vinaigrette (fat-free)
Balsamic Vinegar
Mayonnaise (fat-free / low-fat)
Salad Dressing (fat- and sugar-free)
Herbs, Spices & Seasonings:
Basil
Cayenne
Pepper
Chili Powder
Cinnamon
Cloves
Cocoa Powder
Curry
Garlic
Ginger
Horseradish
Mrs. Dash® Blends
Nutmeg
Oregano
Parsley
Paprika
Pepper
Rosemary
Sage
Sea Salt
Tarragon
Thyme
Turmeric
Liquids:
Butter Spray
Chicken Broth (low-sodium)
Chili Sauce
Lemon Juice
Lime Juice
Soy Sauce (low-sodium)
Tabasco
Tomato Products:
Marinara Sauce
Salsa
Tomato Paste
Tomato Sauce
Pastes:
Chili Paste
Hummus
Mustard
Sweeteners:
Stevia
Xylitol
FOOD COM
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