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Hi, welcome to KITJEN!

A place where food is celebrated, not feared. This is your guide to creating well-balanced meals while enjoying every single bite.

Printable Grocery List

The hardest part to start to living a healthy lifestyle is to buy the nutritious food that fuels your body. This is the reason I created this grocery list to help guide you through your grocery days. I listed options for the main four components (macros [protein, fats, carbohydrates] and micronutrients) that create healthy, well-balanced meals, but please know you do not have to buy everything on the list, simply buy at least one from each category to help you make balanced meals.

Carbohydrates

  • White Jasmine rice

  • Brown basmati rice

  • Sprouted bread (white or whole wheat)

  • Oats (rolled, quick or gluten-free)

  • Corn tortillas

  • Flour tortilla

  • Hard taco shells

  • Pitas

  • Lavash

  • Burger buns

  • Quinoa

  • Farro

  • Couscous

  • Pasta (white or whole wheat)

  • Orzo

  • Potatoes (Sweet potatoes, russet, golden, red, purple or fingerling)

Protein

  • Chicken (breast, thigh, wings or drumsticks)

  • Wild-caught salmon

  • Wild-caught tilapia

  • Wild-caught tuna

  • Shrimp

  • Tofu

  • Tempeh

  • Meatless meat

  • Beans

  • Turkey breast

  • Ground turkey

  • Lamb

  • Ground beef (96/10 fat or 80/20 fat)

  • Greek Yogurt (non-fat or low-fat)

  • Eggs

  • Protein Powder (I love Women’s Best Vegan Protein)

Fats

  • Unsalted butter

  • Bacon

  • Avocado

  • Peanut butter

  • Nuts (peanuts, cashews, pecans, walnuts, pinenuts etc.)

  • Olive Oil

  • Grape seed oil

  • Avocado oil

  • Cooking spray

  • Cheese (feta, Parmesan, goat cheese, blue cheese, cheddar etc.)

Micronutrients (Vegetables and Fruits)

Vegetables/ Herbs:

  • Asparagus

  • Broccoli

  • Romaine lettuce

  • Carrots

  • Beets

  • Green beans

  • Cauliflower

  • Radishes

  • Spinach

  • Kale

  • Cucumber

  • Bell peppers (red, yellow, orange, purple or green)

  • Zucchini

  • Onions (yellow, white or red)

  • Green onions

  • Herbs (thyme, basil, rosemary, chives, dill or mint)

  • Peas

  • Corn

  • Brussels sprouts

  • Squash

  • Mushrooms

  • Lemon

  • Lime

Fruits:

  • Berries (blueberries, raspberries, blackberries or strawberries)

  • Bananas

  • Apple

  • Kiwi

  • Oranges

  • Tomatoes (round, cherry tomatoes or grape tomatoes)

  • Grapes

  • Grapefruit

  • Peaches

  • Pomegranate

  • Pumpkin

  • Delicata squash

  • Butternut squash

  • Watermelon

  • Melon

  • Mango

Extras

  • Honey

  • Maple syrup

  • Salt

  • Pepper

  • Seasoning (any you find delicious)

    • Garlic salt

    • dried herbs

    • Garlic powder

    • Onion powder

    • Lemon pepper

    • Paprika

    • Chicken, shrimp, beef or vegetable bouillon

    • Cumin

    • Coriander

    • Curry powder

    • Turmeric

    • Season salt

  • garlic

  • Harissa Paste

  • Hot sauce

  • Milk (almond, cashew, oat, rice or cow milk)


* Subject to change.

** If I missed any of your favorites in any category, you may add it  to any category to ensure you are eating food you actually love.





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