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My healthy grocery shopping list

Have you ever found yourself in the middle of the supermarket...starving? The last think you want to think of is vegetables and brown rice right?

Before we go to the main subject here (Grocery list) I'm going to give you 4 tips to save you from grocery shopping temptations:

1 - Always make a grocery list! This is mandatory! Oh, and stick to it!

2 - always carry some nuts or fruit in your bag, or some sort of energy/protein/granola bar, preferably with low-glycemic index so you can feel satisfied for longer;

3 - try to go grocery shopping right after a meal: if you have time in the morning go after breakfast, if you don't go after dinner (if you dinner early of course), if you still don't have time try to schedule your grocery shopping day for Saturday or Sunday or any day off you have!

4 - drink plenty of water and always carry a bottle of water with you so you can trick your stomach in case you don't have nothing to nibble;

Now let's talk about my grocery list:

I go for grocery shopping every week and I always right down what I need on a list (like I said on my 1st tip). This keeps me from wondering around the supermarket aisles and fall for those temptations, you know - cookies, chocolates, ice cream, chips, etc.

I also like to add flexibility to my list, which means that I am not going to buy the specific ingredients for 5 specific recipes - as a recipe developer I like to make the decisions right before the cooking process - let's say when I open the fridge - and not when I'm making the list, I always change everything in the last minute depending on my mood and on my cravings sort of speak.

I'm going to divide my list in breakfast, snacks, main courses and others (where I'll include spices, herbs and oils) so you can be more oriented here:




Almond milk

Almond or peanut butter

coffee (whole bean and always organic)

Multigrain bread

Fruits (bananas, blueberries, strawberries, avocados and whatever is seasonal at the time)

Greek yogurt (always natural, no sugar and 2% fat)


Nuts (almonds, cashews, pecans, hazelnuts, walnuts)

Seeds (chia seeds, sunflower seeds, sesame seeds)

Rice cakes (always organic with no salt)

Protein/Granola/energy bars (organic and with low-glycemic index)

Hummus (chickpeas or bean)

Baby carrots


Main courses

Animal protein (beef, chicken, salmon, codfish, tilapia or eggs)

Vegetable protein (beans, chickpeas, lentils, peas)

Veggies (tomatoes, baby spinach, peppers, onions, asparagus, zucchini, cauliflower, kale, coliard greens, green beans, arugula, garlic)

Brown, black or thai rice

Rice, buckwheat or quinoa noodles


Sweet potatoes (yam)


Green onions to sprinkle everywhere


Spices (cinnamon, curry, chili flakes, himalayan pink salt, black pepper, cumin)

Herbs (coriander, thyme, rosemary, basil)

Ginger root to season oriental dishes

Lemon to season pretty much everything (i use the zest more than the juice)

garlic powder (a life saver when I don't have fresh)