Healthy grocery list on a budget and some healthy dinner ideas
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Creating a healthy grocery list is an important step in maintaining a balanced and nutritious diet. With so many options available at the grocery store, it can be overwhelming to know what to choose. Here is your go to grocery list for your wellness glow up! Everything is broken up by protein, fats, and carbs. When creating meals you want to try to include one of each on your plate as well as fiber such as greens or other veggies. Remember to focus on whole, minimally processed foods and avoid items that are high in added sugars, salt, or unhealthy fats. With a little planning and preparation, you can set yourself up for healthy eating success.
Protein
Meats:
Grass fed ground beef
Grass fed ground bison
Ground turkey
Organic chicken breast
Organic chicken drumsticks
Wild caught salmon
Wild caught Tuna
Turkey bacon
Shrimp
Tri tip
Butcherbox is a great subscription box for grass fed, wild caught, organic meats! Everything is delivered straight to your door so you don’t have to worry about finding these healthier for you options in the store.
Dairy:
Pasture raised eggs
Egg whites
Cottage cheese
Ricotta
Parmesan
Greek yogurt
Organic grass fed milk or raw milk
Supplements:
Collagen (search collagen, use code raisethemwild10 for a discount)
Gelatin (search gelatin, use code raisethemwild10 for a discount)
Find more of my favorite supplements here
Carbohydrates
Fruits & veggies:
Bananas
Strawberries
Blueberries
Raspberries
Blackberries
Carrots
Sweet potatoes
Gold potatoes
Oranges
Apples
Pantry:
Organic Oats
Banza pasta
Honey
Sourdough
Corn tortillas
Rice
Beans
Thrive Market is a great delivery option for organic grocery options! To get 30% off your first order and free shipping click here to join!
Fats:
Grass fed butter
Coconut oil
Avocado
Avocado oil
Ghee
Nuts/seeds (pumpkin seeds, sunflower seeds, sesame seeds, hemp seeds, walnuts)
Veggies:
Arugula
Spinach
Onion
Garlic
Zucchini
Squash
Mushrooms
Broccoli
Asparagus
Brussels sprouts
Bell peppers
Lemons
Herbs
Rosemary
Basil
Chives
Cilantro
Dill
Misc
Sea salt
Salsa
Meat seasonings
Bone broth (or make some. Recipe here)
Pasta sauce (love Raos)
Teriyaki sauce or coconut aminos
Coconut water
Meal time favorites:
Here are some of my favorite meals. These are balanced meals for breakfast lunch and dinner. Balanced meals are required to keep your blood sugar balanced. Try to include a protein, fat, and carb with each meal.
Burgers: grass fed beef (protein & fat), sweet potato fries (carb + fat if cooked with oil), arugula, mushrooms & grilled onion (optional serve on sourdough- more carbs)
Tacos: corn tortillas (carb), shrimp (protein- sub any other protein), avocado/cheese (fat), salsa, cilantro, sautéed bell peppers & onions.
Burrito bowls: ground turkey/beef/chicken (protein), rice-cooked in bone broth (carb + protein), beans (carb + protein), cheese (fat), arugula, grilled veggies, salsa.
Pasta: Banza pasta (carb + protein), pasta sauce, ground beef or bison (protein+fat), arugula salad: arugula, lemon, Parmesan (fat)
Turkey burgers :https://www.instagram.com/reel/Cnma4KEhfpA/?igshid=YmMyMTA2M2Y=
Stir fry: teriyaki chicken (protein), sautéed veggies: carrots, broccoli, mushrooms, onion, rice (carb), sesame seeds
Tri tip: grilled tri tip (protein/fat), grilled asparagus, potatoes (carb) cooked with butter (fat) onions & garlic
Salmon: lemon butter salmon (protein & fat), mashed potato(carb): potatoes, bone broth, butter, salt/pepper/garlic, roasted broccoli
Black bean burgers: https://www.instagram.com/reel/CgTIQHGj74o/?igshid=YmMyMTA2M2Y=
Breakfast toast: sourdough (carb), 2 eggs (protein & fat), turkey bacon (protein), arugula
Breakfast tacos: corn tortillas (carbs), 2 eggs (protein & fat), egg whites (protein) spinach, salsa, cilantro
Overnight oats: Greek yogurt, oats, honey, berries, hemp seed
Snacks:
Apples & boiled eggs
Cottage cheese, avocado, & fruit
Adrenal cocktail: 4oz orange juice, 4oz coconut water, collagen, sea salt (love this as a post workout)
By sticking to a list and organizing it by protein, fats, and carbs you'll be able to create a healthy grocery store list that will nourish your body and help you achieve your health goals. So, what are you waiting for? Get started on your list now and make healthy choices at the grocery store!
