Nutrition is about more than just eating healthy foods. It’s a lifestyle. It’s about feeling great because of what you eat, coupled with regular exercise. The best foods for you are going to be the ones that aren’t processed–AKA real food! This is everything from fruits, vegetables, unsweetened dairy products, 100% whole-grains, seafood, animal meats, seeds, and nuts! Stay away from things like refined grains, refined sweeteners, fried foods, or “fast-foods.” A good rule of thumb is to avoid most things that come in a box, bag, can, or bottle that have more than five ingredients listed on it. When grocery shopping, try staying on the perimeter of the store where fresh foods are found. The isles are usually where most processed and convenience foods are found.

This grocery shopping list I’ve put together should be used as a blueprint to stock your fridge and pantry. Having nutritious food at your disposal is essential to making better choices throughout the day and keeping you from making unhealthy impulsive choices.



  • Asparagus
  • Bell Peppers or other pepper varieties
  • Bok Choy
  • Broccoli
  • Cabbage, all varieties
  • Carrots or baby carrots
  • Celery
  • Cucumbers
  • Green beans
  • Kale
  • Lettuces, all varieties
  • Spinach or baby spinach
  • Tomatoes, all varieties


  • Acorn squash
  • Beans such as black beans, black-eyes peas, garbanzo Beans, kidney Beans, or pinto beans
  • Corn
  • Potatoes, all varities including sweet potatoes
  • Peas
  • Rice
  • Rice Cakes


  • Apples
  • Berries, all varieties
  • Lemons and Limes
  • I try to avoid melons such as watermelons, honeydew, cantaloupe, or mango because they are higher in sugar


    • 100% whole grain bread, such as:
      • Ezekiel Bread
      • Nature’s Own
      • Pepperidge Farm Lite
    • Cereal, such as:
      • Cream of Rice
      • Cream of Wheat
      • Kashi
      • Oatmeal


    • Cheese, grass-fed
    • Cottage cheese
    • Eggs
      • Whole eggs
      • Cartons of egg whites or Egg Beaters
    • Greek yogurt, unsweetened
    • Meat
      • Chicken breast, boneless and skinless
      • Ground beef, 95% lean
      • Steak, top or bottom round
      • Pork chops, boneless
      • Turkey breast
    • Seafood
      • Cod
      • Halibut
      • Shrimp
      • Sockeye Salmon
      • Tilapia
      • Yellowfin tuna


    • Almonds and almond butter
    • Coconut oil
    • Olive oil


    • Coconut oil cooking spray
    • Mustards
      • Dijon
      • Spicy Brown
      • Yellow
    • Salsa and Pico de Gallo
    • Seasonings and spices
      • Black pepper
      • Chili powder
      • Cinnamon
      • Cumin
      • Italian seasoning
      • Stevia
    • Soy sauce, low-sodium
    • Tomato sauces, fat-free
    • Tabasco
    • Vinegars
      • Balsamic
      • Red Wine
    Rachel Scheer

    Rachel Scheer

    Rachel Scheer is a Certified Nutritionist who received her degree from Baylor University in Nutrition Science and Dietetics. Rachel has her own private nutrition and counseling practice located in McKinney, Texas. Rachel has helped clients with a wide range of nutritional needs enhance their athletic performance, improve their physical and mental health, and make positive lifelong eating and exercise behavior changes.

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