Healthy Grocery List

Healthy Grocery List

Below are two healthy grocery lists one is for a person who is on a raw foods diet or who would like to try a raw foods diet for a while and the other is vegetarian although meat can be added into any of the places where it states vegetarian based meat. It is a Healthy grocery list because it is comprised of protein, fruits, vegetables, and whole grains

Healthy Grocery list 1:

Mainly Vegetarian/Vegan can be replaced with meat Breakfast Raw whole fruit Yogurt (Soy or Regular) Oatmeal Yellow Grits Cereal and milk (or alternative milk) Bran muffin (whole grain) Toast and Jam (organic fruit-based) Cheese Toast (rice, almond, or soy cheese) Sausages/Links (soy-based); if meat-based, organic chicken or turkey Waffles (buckwheat, flaxseed, hemp, etc.) Hash Browns/Southern potatoes (organic potatoes) Pancakes (unrefined grain-based) and Syrup (grade B or C maple syrup)
Lunch/Dinner Veggie Sandwich (alternative meat-based); if meat: organic chicken, turkey Veggie Burger (“Gardenburger,” “365,” “Morningstar Farms” brand vegan patties; whole wheat buns; organic Romaine lettuce, tomatoes, pickles, “Veganaise,” mustard, and ketchup) French Fries (organic Russet potatoes, extra virgin olive oil, and sea salt) Soup (vegetable-based; miso), if-meat based: chicken only! Stew (vegetable-based), if meat-based: chicken only! Salad (big green leafy salad) and dressing (“Annie’s,” “Follow Your Heart,” “Bragg’s,” “365” [Whole Foods] brand); Salad mixture: Romaine or Green lettuce, tomatoes, cucumbers, radish, carrots, bell pepper, avocado, sprouts, etc. Steamed Vegetables (and Rice) Sautèed Vegetables Falafel (and Tahini sauce or Hummus) Rice (brown, wild) Vegan/Vegetarian entrée (Salisbury steak, enchilada, burrito, lasagna, etc.) Pasta (vegetable-based) Sushi/Cucumber Rolls Baked Potato (Earth Balance brand whipped butter alternative, “Vegenaise” brand instead of sour cream, chives, and sea salt) Beans/Legumes (and Rice)
LIQUIDS: Water (spring, alkaline, or distilled) Milk (almond, rice, soy) Orange Juice (organic, fresh squeezed, not from concentrate), e.g. “Valley Farms,” “365” “Tropicana” brands Apple Juice Coffee alternative (“Teecino” brand) Hot Cocoa (carob-based) Herbal Tea (green tea, yerba matè) Fruit Smoothie (freshly made, or “Odwella” or “Naked Juice” brands) Fruit Juice (not from concentrate), e.g. “Lakewood” brands
Snacks Trail Mix Dried Fruit (unsulfured) Vegetable Sticks (carrot, celery, broccoli) Popcorn (organic) – avoid microwave popcorn! (e.g., Kettle, Barbara’s brand) Seeds and Nuts (sea salt only, roasted is okay) Pastries (Uncle Eddies brand; vegan brands)
Condiments: Soy mayonnaise or Vegenaise in place of mayonnaise or Miracle Whip. mustard, e.g. Whole Kids brands from Whole Foods Market Ketchup, e.g Annie’s Sea salt (Celtic, Himalayan, Hain brand, etc.) in place of white table salt, or herbal spice (e.g. Herbal Trocomere, Bernard Jensen, Bragg’s brand) Pickles (e.g. “Bubbies” or “Trader Joe’s” brand)

Healthy Grocery list 2:

Raw Food * fruit to snack on. Suggestions: Bananas, apples, pears, peaches, nectarines, plums, cherries, grapes, strawberries, raspberries, and blueberries Crate of oranges bunches bananas basket raspberries basket strawberries cantaloupe watermelon medjool dates head of romaine lettuce head of iceberg lettuce bunch celery tomatoes avocados lemons mango zucchini cucumber Leek cucumber Organic raisins Nuts and beans * 1 lb. Garbanzo beans (chick peas) * 1/2 lb. raw organic brazil nuts * 1/2 lb. raw organic pine nuts * 1/2 lb. raw organic macadamia nuts durian (Asian Market) young coconuts (Asian Market) Raw organic almonds
Seasoning 1 or 2 bunches of mint 1 or 2 bunches of dill * a 1" by 1/2" chunk ginger * 1 jar organic cold-pressed extra virgin olive oil * 1 container organic cold pressed flax seed oil if available marked two weeks or less since the date of pressing * 1 container of Celtic Sea Salt, Himalania salt, or other unrefined sea salt * 1 jar raw unfiltered organic honey * 1 jar organic raw tahini * 1 jar raw organic apple cider vinegar * spice jar of organic cumin * spice jar of organic cinnamon * spice jar of organic nutmeg * spice jar of organic oregano * spice jar of organic paprika * spice jar of organic basil leaves * 1 pack of raw carob powder * 1 pack dried shredded coconut * 1 package of cut Wakame seaweed * 2 young coconuts (Asian Market)
Also see the below Healthy Grocery List printable guides!