Am I the only one who actually loves to grocery shop? I could wander Whole Foods for hours picking out breakfast items and planning out meals. I obviously can’t afford to shop at Whole Foods for all my grocery needs so I often go to Trader Joe’s instead or Safeway. The items with a “*” denote that it can only be found at Trader Joe’s. My list is fairly healthy and I’m plant-based but this list can be adapted to a wide range of diets and suit a variety of needs. So what are you waiting for? Let’s go (grocery) shopping!
Brussel Sprouts Mini bell peppers
Purple sweet potatoes Mushrooms
Butternut or spaghetti squash Onion
Cherry tomatoes Kale
Sugar snap peas Frozen mixed veggies
Spinach and Kale provide iron in my diet, while sweet potatoes supply a good amount of potassium. I rely on vegetables as a good portion of my diet so I make sure to have a good supply on hand; I’ll usually roast the vegetables (brussel sprouts, squash) or put them into a stir fry. That’s why I buy mixed frozen veggies, so that I can fry those up with tofu for an easy and quick meal.
Brown Rice (I like the frozen kind at Trader Joes) Veggie burgers
Cauliflower Rice* Whole-wheat waffles
Acai Halo Top Ice Cream 🙂
Frozen berries Sweet potato fries
Cauliflower rice is mostly found at Trader Joe’s and helps make killer fried rice. Whole-wheat waffles are when I don’t feel like oatmeal, and I just top those with fruit and PB (of course). A dinner that I also like to treat myself to sometimes is veggie burgers on whole-wheat buns with sweet potato fries and roasted zucchini. Finally, if you haven’t had Halo Top then go get yourself a carton right now! Literally protein ice cream! What more needs to be said? Pro tip: The vegan Halo Top is a lot creamier than the regular so I highly recommend that one instead.
Black beans Canned Tomatoes
Chickpeas Rolled Oats
Whole-wheat pasta Dried Apricots
Molasses/maple syrup Dried Pears
Seed & Grain Mix* Coconut oil
Seed & Bean Medley* Cacao Powder
Somersaults sesame seed snacks Stuff to make granola (bulk section)
Unsalted PB pretzels* Protein Bars
Unsalted Pepitas Chia seeds
Veggie Broth Quinoa
Rice cakes Pea Protein Powder
Beans are always good to have on hand as a source of protein for salads, etc. I like to have a lot of bulk items on hand such as nuts and dried fruit so that I can make trail mix, granola, or even have as a little sugar before I run. Cooking with coconut oil adds amino acids to breads, muffins, etc. which is good for muscle recovery. It also has a high smoke point for stir fry. I put peanut butter in everything and I honestly don’t know what I would do without it. I have tried almond butter but it is too bland for me.
Apples Dates/Figs Avocado
Unsweetened coconut chips Pears Goji berries
Banana Grapes Satsumas
Tofurky Almond Milk
High-protein Tofu Vanilla & Chocolate soy milk
Coconut-milk yogurt Whole-wheat pizza dough
I would describe myself as a vegan now and getting protein through soy is usually the easiest way. From tofurky in my sandwiches to chocolate soy milk after running, I incorporate soy a lot into my diet. But do make sure to consume soy in moderation because too much can mess with your hormones. Other ways to get plant-based protein include peas, chia seeds, and others that I mention in this blog post.
Well that’s my grocery list, I obviously don’t buy all of this all the time because some items such as chia seeds last longer than items like fruit and veggies. I do eat fairly healthy, but keep in mind you can adapt this to your own needs and just introducing some of these items into your diet will boost your overall health and energy. Sometimes when I grocery shop I like to pick out one “fun” item to use that week or try out like protein pancake mix or some Justin’s Peanut butter cups to keep it exciting. Grocery shopping should be something fun to do, not a chore! Planning out meals and picking out ingredients will make the food more enjoyable and satisfying.