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fresh fruit
fresh/frozen veggies
edamame (frozen section)
skim milk or 1% milk (organic)
Kefir (fat-free)
low fat cottage cheese (Breakstone 2% tastes great)
lower fat cheese (less than 7 grams of fat/oz) - parmesan (fresh tastes so much better), mozzarella, goat cheese, feta, swiss, string cheese
Greek yogurt - plain and flavored fat free eggs (with Omega 3)
Nuts/seeds (chopped/whole walnuts, almonds (whole/slivered), pistachios, peanuts, sunflower seeds, etc) - unsalted
salsa
hummus
natural peanut butter - should only contain peanuts and salt or just peanuts (love Market Pantry Natural at Target)
almond butter (grind your own at Whole Foods)
balsamic vinegar
olive oil/canola oil
chicken cooking stock (unsalted) I use Kitchen Basics (available at Whole Foods, Target)
Kashi Go Lean Crunch or other comparable cereal (look for fiber, protein)
Quaker Oat Squares (great with almonds for snacks)
Oats - plain
whole wheat bread (about 80 calories) - Alvarado Street- Complete Protein or Wheat
Sour Dough or Ezekiel bread (found in frozen section)
100 calorie Deli Flats (top and bottom “bun” for 100 calories)
wraps (80 calories, whole grain) - Mission whole wheat carb balance
whole grain crackers
rice cakes (ranch, cheddar) - great dipped in plain Greek yogurt or cottage cheese
whole grains (rice, noodles, couscous etc.)
quinoa - starch like, high protein, gluten free
beans (black beans, pinto, kidney, garbanzo, fat free refried beans, etc)
deli turkey/chicken breast (low sodium) love Boar's Head
chicken breast/tenders
ground turkey BREAST
pork loin
beef - eye of round, rump roast, sirloin, flank steak, tenderloin, etc
fish (salmon, tuna, herring, mackerel, trout, halibut, shrimp)
Grab the Gold Bars (grabthegold.net)
dark chocolate (plain or with almonds) love Dove
sparkling water
green tea/ herbal teas
sugar free gum - keeps you from eating
Ice Breakers - sugar free mints (limeade)
multivitamin (One A Day for women/men)
Omega 3 - 1000 mg-1200 mg (500-600 mg DHA/day)
Clean Eating Magazine (cleaneating.com)