Sample Grocery List


  • Fresh fruit (a few of your favorites)
  • Fresh vegetables (a few of your favorites - focus mostly on non-starchy vegetables)
  • Skim milk, 1% low-fat milk, or unsweetened soy milk (whatever you prefer)
  • Nonfat or low-fat yogurt
  • Eggs or egg substitute
  • Cottage cheese
  • Reduced-fat cheese
  • Fresh meat, poultry, or fish that you'll use in the next few days
  • Trans-free margarine or margarine with plant sterols or stanols


  • Frozen fruit
  • Frozen vegetables
  • Frozen fish fillets or shellfish
  • Frozen chicken breasts (boneless, skinless)

Spice cabinet

  • Balsamic vinegar or other vinegars that you cook with (for example, white wine, rice, or cider vinegar)
  • Pepper
  • Salt-free spices – your favorites
  • Salt-free dried herbs or spice blends
  • Cooking spray
  • Vegetable oil
  • Olive oil


  • Canned vegetables
  • Canned fruit (canned in juice, if available)
  • Canned beans
  • Fat-free refried beans
  • Canned tuna or salmon
  • Instant oatmeal or quick oats
  • Whole grain cereal (unsweetened)
  • Brown rice or other whole grains (such as quinoa, bulgur, or whole grain barley)
  • Pasta (try whole wheat)
  • 100% whole wheat bread or pita bread
  • Dried fruit
  • Unsalted nuts
  • Natural peanut butter or another nut butter
  • Seeds (sunflower, flax)
  • Popcorn (light, microwave)
  • Potatoes (white or sweet)
  • Spaghetti sauce