How to Write the Perfect Grocery List

Where's the FIRST SECTION you visit in a grocery store?

When I first started living on my own, it was always, ALWAYS the bakery section. I’d salivate over the freshly-baked croissants and rolls, the butter tarts, the perfectly-decorated cakes and pastries behind the glass window. It was beautiful. It smelled amazing. And, most importantly, I wanted it all.


From there, I’d move to the frozen foods section. I’d pop in some Eggos for breakfast, some ice cream for dessert… and next thing I knew, I’d have a cart FILLED with easy, pre-made foods and hardly any fresh produce.

What I really needed was a game plan.

Did you realize that grocery stores actually PLAN for this sort of thing to happen? Ever wonder why the sweet scents of freshly baked bread would almost literally GUIDE you through the aisles, until you had more things in your cart that you put in there on impulse, versus what you originally came there for?


It wasn’t until I started my own health & fitness journey that I realized how important having a good GROCERY LIST was. And, not just any grocery list - one that was organized around my GOALS.

That’s why, I’ve put together a little “cheat sheet” to help you write the perfect grocery list every time. Use this to help you plan your next grocery visit!


FRUITS/VEGGIES: I tend to choose 5 veggies and 2 fruits per week from the list below.

Broccoli

Cauliflower

Zucchini

Brussel Sprouts

Mushrooms

Kale

Spinach

Rapini

Mixed Greens

Tomatoes

Peppers

Onions

Green Beans

Arugula

Squash

Blueberries

Strawberries

Raspberries

Apples

Bananas

Avocados

Note: You can also purchase frozen veggies & fruits if necessary! There’s nothing wrong with buying frozen - it has all the same calories and health benefits as the fresh ones.


COMPLEX CARBS: I tend to choose 3 of these per week for my meal preps; however, I may not always have to buy 3 each week, as I tend to buy in bulk.

Potatoes

Sweet potatoes

Whole grain bread

Rolled oats

Brown rice

Pasta

Quinoa

Couscous

Lentils

Chickpeas

Kidney Beans

Black Beans

PROTEIN: I like buying as many protein sources as possible, so I aim to have at least 4-6 per grocery haul.

Chicken Breast

Chicken Thighs

Ground Chicken

Ground Turkey

Turkey Bacon

Basa

Cod

Rainbow Trout

Halibut

Shrimp

Salmon

Eggs

Egg Whites

Greek Yogurt

Protein Powder

HEALTHY FATS: Choose 3-4 of your favourites from the list below. (Note: You may already have these in your pantry, so it’s not always necessary to restock!)


Almond Milk

Cashew Milk

Cream Cheese

Cheddar

Parmesan

Goat Cheese

Hummus

Nut Butter

Almonds

Cashews

Walnuts

Olive Oil

Grapeseed Oil

Coconut Oil

Butter

PS - If you’d like to download a FREE printable version of this Weekly Grocery List that will help you stick to your nutrition goals while still being able to enjoy the foods you love most, you can do so HERE!

With love and wellness,


Larissa Nicole

@larissanicolefitness