shopping list whole foods

My Guide to Creating your Grocery Shopping List

I LOVE to go to the grocery store! It is one of the things I look forward to the entire week.  I love taking my time and browsing every aisle. I love checking out what's in season, what's exciting and what new products are on the shelves.  But I know that for many love is not quite the word that would be used to describe the experience!  Between handling the kids grabbing things off the shelf, the long lines and having no idea what you want or even need the grocery store can be overwhelming to say the least!!

After being asked by a couple of you guys on social media I wanted to share my grocery list with you.  But before I go there I wanted to take a couple of steps back.  For me my trip to the store starts way before I walk through the doors.

Plan to Succeed

I focus on 3 things when I start to write my shopping list:

1- Make sure that I have a balanced menu.  At least 3 protein sources, 3 carb sources and 3 fats sources

2- Buy as much fresh whole foods as possible.  Tons of fruit and veggies, fresh meats and eggs too

3- Buy organic when possible but it's ok to go conventional.  I know food is expensive.  I have a family and I am realistic.  Do I buy 100% organic NO.  Do I make the best choices that my budget allows for YES.  This usually means most veggies and fruit are organic.  Beef is grass fed and eggs are organic.  Chicken is usually whatever is on sale because we go through a lot of chicken.

Menus Make it Fun

Yes I plan my menu for the week.  But before you think that I am crazy or super organized let me clarify.  My menu is pretty simple.  I plan theme nights for dinner, breakfast is usually the same every day and lunch is usually a stir fry of whatever is in the fridge.  It usually works out to look like this:

Monday: Asian night (stir fry)

Tuesday: Tacos (of course)

Wednesday: breakfast for dinner (fritatta)

Thursday: Italian night or salad night

Friday: Homemade Pizza

Saturday: family dinner out night

Sunday: Crockpot meal

A Note on Variety

The most common feedback that I get from people when they start on the road to eating better is that they want VARIETY.  Countless choices for breakfast lunch and dinner.  My feeling is this:  Think about your eating habits prior to starting this journey.  Where you cooking a different meal every meals for weeks on end? More often than not if you really though about it you probably were eating the same 5-6 meals on repeat.  The second most common feedback I get is lack of time.  Having countless options takes time.  Keep it simple and make it delicious.  As you get more comfortable with prepping and eating whole foods you will naturally start to add in more  variety.

The List

So now you are finally ready to hit the store.  You have planned your menu.  You know what you need.  I always browse the store's coupons on line before heading out and I do clip coupons.  No shame in my game!! I set up my list as the store is set up and it looks like this:


apples, bananas, berries

avocados, brussles sprouts, spinach, brocoli, kale, prepackages fresh veggie stir fry, onions

sweet potato, mini white potato


lean ground beef (90/10), Lean ground turkey(94/6), boneless chicken breasts, pork loin, organic eggs

Starchy carbs

oatmeal (gluten free), gluten free bread, brown rice


Kerry Gold grass fed butter, coconut oil, olive oil, avocado, almond and cashew butter

Spices and seasonings

salsa, coconut aminos(great for asian night), Mrs. Dash seasoning, salt and pepper, garlic

And thats it!!! This list gives me all of the basics that I need.  Of course I add things some weeks and take away stuff other weeks based on my menu and what is in season and looks good but this list and tips should get you started.

Now that you have your list check out a previous blog post: Meal Prep 101.  It details how I meal prep each week in the least amount of time.

Let me know if you used this list and how it worked out!!

Happy shopping!!