Everyone wants a done for you healthy meal shopping list.

Let’s be real. I would love to have the time and patience to form menu plans each week and create a shopping list of ingredients I need for those planned meals, but that very rarely happens. Each week, I make sure I pick foods from each category below. Then, with having a kitchen stocked with these staples, I can usually throw meals together pretty fast with not much thinking involved.

I plan what type of protein, vegetable/green, and starch I am going to have the next day the night before and either soak grains/beans/nuts overnight or pull out meat from the freezer. Looking at what I have, I either look for recipes fast with what I have out, or keep it super simple and put a delicious meal together using spices, and healthy sauces. How to throw a simple, delicious meal together, coming soon!

I love this list to have each week, it keeps me rotating and keeps  variety in my proteins/veggies/starches/herbs. I keep each category in mind and make sure I get a couple of items from each section for meals for the entire week.

Food Categories Healthy meal shopping list


  • Eggs
  • Beans
  • Lentils
  • Wild caught fish
  • Elk
  • Lamb
  • Beef
  • Chicken
  • Buffalo
  • Turkey
  • Nuts: Almonds, Walnuts, Cashews, Brazil nuts, pine nuts
  • Seeds: Sunflower seeds, pumpkin seeds

Unpasteurized Dairy and Non Dairy

  • Coconut Milk: Can and Carton
  • Coconut Keifr
  • Almond Milk
  • Organic goat or sheep yogurt
  • Raw goat cheese
  • Goat milk kefir


  • Avocados
  • Grapefruit
  • Apples
  • Pears
  • Berries, blueberries, strawberries, raspberries
  • Lemons and limes
  • Kiwi
  • Banana
  • Grapes
  • Cantaloupe
  • Cherries
  • Mango
  • Orange
  • Papaya
  • Peach
  • Pineapple
  • Pomegranate
  • Watermelon


  • Zucchini
  • Broccoli
  • Cauliflower
  • Celery
  • Cucumber
  • Asparagus
  • Bell Peppers
  • Onions
  • Garlic
  • Tomatoes
  • Carrots
  • Radish
  • Beet
  • Cabbage
  • Eggplant
  • Artichoke
  • Mushrooms


  • Sweet potatoes, yams, red skin potatoes
  • Spaghetti squash
  • Plantains
  • Acorn, butternut squash
  • Pumpkin


  • Organic rice (white or brown)
  • Quinoa
  • Millit
  • Buckwheat

Greens and Herbs

  • Kale
  • Spinach
  • Cilantro
  • Basal
  • Arugala
  • Parsley
  • Lettuce

Advance Health Additions

  • Chia Seed
  • Ginger and Turmeric Root
  • Herbal Tea
  • Kombucha
  • Flax seed

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