Sample Grocery List


Seeing results comes down to what we put into our bodies. In order to eat healthy, we need to prepare healthy food. But even before we get there, we need to ensure we have healthy items in our house. Planning a meal that meets your macro and micronutrient requirements (while also being tasty) takes some prep. Here is a sample of staple items we recommend you consider when filling up your grocery cart.  


Fruit and Vegetables

Choose a variety of colourful fruit and vegetables

Frozen, canned (with no added salt), and fresh are all good choices


  • Dark leafy greens such as spinach, swiss chard, and kale
  • Orange or red vegetables such as carrots, red peppers, squash, or sweet potato
  • A variety of colourful fruit and vegetables (purple cabbage, cherry tomatoes, mandarin orange, blueberries)
  • Canned tomatoes and tomato paste (look for a low sodium variety)
  • Mixed frozen vegetables (always good to have in the fridge as emergency veg supply)
  • Avocado


Meat & Alternatives

Incorporate meat alternatives such as beans, lentils and chick peas weekly

Have fish at least twice a week


  • Chicken (remove the skin and visible fat), extra lean ground beef or pork, turkey, etc
  • Mixed beans, black beans, chick peas, kidney beans, white beans, etc
  • Nuts and seeds (dry roasted, unsalted)
  • Nut butters (peanut butter, almond or cashew butter)
  • Eggs and egg whites
  • Fish (fresh or frozen)
  • Canned tuna, salmon, sardines, or other variety
  • Tofu 



Check the ingredient list to ensure that the first ingredient says “whole grain”

Choose products that don’t contain refined white flour or added fat such as white bagels, croissants, or cinnamon rolls



  • 100% whole grain bread
  • Whole grain such as quinoa, barley, bulgur
  • Rice (preferably brown)
  • Unsweetened oatmeal
  • High fibre breakfast cereal (more than 4 grams of fibre per serving)
  • Whole grain pasta or noodles


Dairy & Alternatives

Choose lower fat dairy products when possible – 2%, 1%, or 0% M.F. (milk fat)

Avoid dairy products with added sugars



  • Milk (dairy and soy are comparable, lower protein options include almond, cashew, oat, and rice milk)
  • Yogurt greek or skyr, plain
  • Cottage cheese, plain
  • Cheese, 20% of less M.F.



  • Vegetable based oil like olive, avocado, or grapeseed oils
  • Vinegars (balsamic, apple cider)
  • Seasoning such as basil, oregano, poultry, cumin, salt, pepper, cinnamon
  • Mustard, Hot sauce (with no added sugar and less than 15% sodium per serving)
  • Garlic powder, onion powder
  • Butter
  • Tea, coffee
  • Aluminum foil (for easy cleanup of baking dishes)
Emilie Trottier