The Ultimate Grocery List


  • Red peppers
  • Cucumbers
  • Tomatoes
  • Baby carrots
  • Shredded carrots
  • Celery
  • Romaine lettuce
  • Red onions

Fresh Fruits

  • Tangerines
  • Oranges
  • Apples
  • Grapes
  • Kiwi
  • Berries if in season, frozen if not
  • Peaches

Frozen Foods

  • Small peas
  • Corn
  • Grilled chicken strips
  • Frozen berries (if not available as fresh)
  • Edamame
  • Mini bagels—try to get whole wheat or whole grain

Canned Fruit/Vegetables

  • Unsweetened apple or raspberry sauce in a cup
  • Water chestnuts
  • Chickpeas

Canned/Jarred Foods

  • Tuna fish (chunk light) in water
  • Black bean (or other) bean spread
  • Salsa
  • Pasta sauce


  • Granola bars—make sure you choose ones that are low fat, low sugar and high in fiber
  • Oat cereal, whole grain
  • Low-fat granola
  • Flax seed meal—this needs to be refrigerated once you get home
  • Wheat germ


  • Pretzels
  • Low-fat fruit bar cookies
  • Fig bar cookies
  • Honey graham crackers
  • Whole wheat crackers
  • Bear-shaped graham cracker snacks, any flavor
  • Gingersnaps
  • Vanilla wafers

Condiments/Salad Dressings/Spices

  • Olive oil
  • Low-fat red wine vinaigrette
  • Low-fat Caesar dressing
  • Barbecue sauce
  • Satay sauce—peanut sauce may be found in Asian ethnic food aisle
  • Low-fat mayonnaise
  • Coarse salt
  • Garlic powder
  • Oregano


  • Whole wheat pasta spirals (fusilli)
  • Whole wheat rigatoni
  • Make sure the word “whole” is in the top three ingredients (“whole wheat,” “whole grain”). If your children balk at eating whole wheat pasta, do a 50/50 mix with regular Semolina.


  • Whole wheat/whole grain bread—make sure first ingredient is “whole” and has at least 3 grams of fiber per serving
  • Croutons
  • Pita bread, whole wheat if possible
  • Whole wheat or whole grain crusty roll
  • Store bread in the freezer until needed

Jams/Nut Spreads

  • Peanut butter—try to buy natural peanut butter or one with no added oils.
  • Almond butter
  • Jam—raspberry, strawberry, blueberry, blackberry, apricot…whichever your family likes, just make sure there are no artificial sweetners added

Dairy/Refrigerated Goods

  • Individual string cheese
  • Low-fat mozzarella
  • Cheddar cheese
  • Parmesan cheese
  • Low-fat vanilla yogurt
  • Low-fat plain yogurt, Greek style if available
  • Low-fat or skim milk
  • Whole wheat tortilla
  • Feta cheese
  • Hummus
  • Pesto sauce

Deli Case

  • Oven-roasted turkey

Nuts/Dried Fruit

  • Raisins
  • Dried cranberries
  • Unsalted peanuts or almonds

Baking Aisle

  • Chocolate chips
  • Cocoa powder—sweetened, for chocolate milk
  • Pure vanilla extract

Snacks Foods

  • Low-fat tortilla chips
  • Low-fat popcorn or popcorn kernels you can pop yourself


  • Water bottles, nothing added
  • Sparkling water
  • No-calorie flavored seltzer
  • 100 percent fruit juices
  • Buy a thermos to put ice water in for packed lunches or snacks

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