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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
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 (
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 (