Grocery Shopping List

Ashley nutrition, wellness

Weekly Staples Shopping List:

1. Protein Sources: chicken, eggs, organic lean beef, fish, nitrate-free deli meat: Boar’s Head preferably

2. Fresh fruits: berries, greener bananas(lower sugar content), apples, oranges

3. Frozen fruits: blueberries or mixed berries

4. Fresh vegetables: salad greens, carrots, cucumbers, celery, cherry tomatoes, red & yellow peppers

5. Frozen vegetables: broccoli, mixed peppers

7. Unsweetened cocoa powder (or smoothies)

8. Whole grain rice cakes

9. Brown rice

10. Quinoa

11.  Stevia or raw honey

12. Full-fat or 2% Plain Fage Greek yogurt, cottage cheese

13. Ezekiel bread: if you tolerate wheat well or brown rice wraps if you are gluten-free

14. Healthy fats: chia seeds, Avocado, nut butter, hummus, nuts

15. Old fashion oatmeal or steel-cut oatmeal

16.Olive oil, Avocado oil

17. Balsamic vinegar and salsa (low sugar/ no sugar added)- for salad dressings

18. Whey protein powder (low sugar/no sugar added)

19. Good quality dark chocolate (Black & Greens is my favorite brand)

20. Unsweetened Vanilla Almond Milk or Coconut milk

These are several of my weekly staples and you can build a lot of great and nutritious meals out of these items listed above. Feel free to print this off and take it grocery shopping with you to use as a guide.