Make a Great Grocery List in Minutes template

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