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Make a Great Grocery List in Minutes

great grocery list

• 1. Bakery and Bread

• Whole wheat bread, pita pockets, and English muffins

• Whole-grain flour tortillas

• 2. Meat and Seafood 

• Skinless chicken or turkey breasts

• Ground turkey or chicken

• Salmon, halibut, trout, mackerel, or your favorite seafood

• Reduced-sodium lunchmeat (turkey, roast beef)

• 3. Pasta and Rice

• Brown rice

• Whole wheat or whole-grain pasta

• 4. Oils, Sauces, Salad Dressings, and Condiments

• Tomato sauce

• Mustard

• Barbecue sauce

• Red-wine vinegar

• Salsa

• Extra virgin olive oil, canola oil, nonfat cooking spray

• Jarred capers and olives

• Hot pepper sauce

• 5. Cereals and Breakfast Foods

• Whole-grain or multigrain cereals

• Steel-cut or instant oatmeal

• Whole-grain cereal bars

• 6. Soups and Canned Goods

• Diced or whole peeled tomatoes

• Tuna or salmon packed in water

• Low-sodium soups and broths

• Black, kidney, soy, or garbanzo beans; lentils, split peas

• Diced green chilies

• 7. Frozen Foods

• Frozen vegetables: broccoli, spinach, peas, and carrots (no sauce) 

• Frozen fruit: strawberries, raspberries, blueberries (without added sugar)

• Frozen shrimp

• Pre-portioned, low-fat ice cream or frozen yogurt

• Whole-grain waffles

• Whole-grain vegetable pizza

• 8. Dairy, Cheese, and Eggs

• Skim or low-fat milk or soymilk

• Fat-free or low-fat yogurt

• Fat-free or low-fat cottage cheese

• Low-fat cheese or string cheese snacks

• Eggs or egg substitutes

• Firm tofu

• Butter or spread (a variety that doesn\'t contain hydrogenated oils)

• 9. Snacks and Crackers

• Whole-grain crackers

• Dried fruit: apricots, figs, prunes, raisins, cranberries

• Nuts: almonds, cashews, walnuts, peanuts, pecans, pistachios (roasted and unsalted)

• Seeds: sunflower seeds, sesame seeds, whole or ground flaxseeds

• Peanut butter, almond, or soy butter

• Hummus

• Dark chocolate pieces 

• 10. Produce

• Fruit: bananas, apples, oranges, mangoes, strawberries, blueberries

• Vegetables: sweet potatoes, baby spinach, broccoli, carrot sticks