Shopping List

Now that we have talked about how to read a label, it’s time to go shopping. Over the years, I have been able to change food shopping from a “chore” to an enjoyable experience. I actually enjoy shopping and bringing home bags of groceries that I am going to turn into something spectacular for my family to eat. I don’t shop for food, I shop for nutrition! There is a big difference. Everything you eat is a CHOICE.

Below is a general shopping list. These are items that I like to keep on hand so that I can throw a meal together any time without a lot of effort. The fruits and vegetables vary based on availability, seasonality, price and how they look and feel. Don’t be bound by your recipes or meal plans- be flexible. For instance, if you plan to make a recipe that calls for broccoli but all of the broccoli at the store is scrawny or limp or yellowed- choose something else. Most of the items on the list are readily available at regular grocery stores. If not, you can find them at health food stores. For a full Local Food Resource Guide, just email me at and I will send it to you. It will tell you what to buy and where- locally! So here’s the list:


• Coconut Oil (the healtiest oil- more on this later) • Extra Virgin Olive Oil • Coconut Milk (in cans in the ethnic food aisle) • Braggs Liquid Aminos (like soy sauce) • Brown Rice (no instant) • Whole Wheat Couscous • Organic, Free Range Chicken Broth • Black Beans (dry & canned) • Organic Crushed Tomatoes • Almond Milk (unsweetened) • Agave Nectar (like honey but low glycemic index) • Local Honey • Spike Seasoning • Cajun Spice (Check ingredients) • Curry Powder • Organic Oats • Whole Grain Pasta • Dried Fruits • Sea Salt • Herbs/Spices • Stevia (natural sugar alternative)


• Apple Cider Vinegar • Raw Nuts • Organic, Free Range Eggs • Grapeseed Oil Vegenaise (mayo substitute) • Frozen Strawberries or other berries • Frozen Bananas (peel and freeze) • Flax Seeds • Ginger (keep in the freezer) • Fruit Sweetened Ketchup • Tamari Sauce (high quality soy sauce) • Pure Maple Syrup • Olives • Butter (preferably organic) • Organic Peanut Butter • Organic Almond Butter • Organic Milk • Yogurt (no sugar) • Coconut Flakes • Ezekiel Bread • Salsa (check ingredients)


Anything goes! BUT…you should buy the organic version of the following items because the carry the heaviest pesticide load

Peaches, Apples, Bell Peppers, Celery, Nectarines, Strawberries, Cherries, Lettuce, Grapes, Pears, Spinach 

MEATS/FISH • Organic, Free Range Chicken • Grass Fed Beef • Nitrite Free Turkey Bacon • Organic Deli Meats • Wild Caught, Cold Water Fish

Published by

Kimberly Roberto

Wife, Mom, Daughter, Business Owner with a Passion for Cooking and Eating Healthy Food and Helping Others to do the Same!

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