Forbes Riley's GROCERY LIST

PRODUCE 
Choose your favorites! All fresh vegetables and fruits are packed with nutrition, but these are great options any time of year:□ Apples
□ Avocado
□ Bananas
□ Bell peppers
□ Broccoli
□ Brussels sprouts
□ Carrots
□ Celery
□ Clementines
□ Cauliflower
□ Grapefruit
□ Grape/cherry tomatoes
□ Grapes
□ Green beans
□ Leafy greens (spinach, kale, chard, etc.)
□ Lettuce
□ Mushrooms
□ Onions
□ Oranges
□ Pears
□ Snow peas
□ Spaghetti squash
□ Sugar snap peas
□ Summer squash
□ Tangerines
□ Tofu
□ Zucchini

 

MEAT/SEAFOOD

□ Fish fillets (salmon, cod, halibut, haddock, sole, tilapia, etc.)
□ Ground turkey and chicken (at least 90% lean)
□ Pork tenderloin
□ Scallops
□ Shrimp
□ Skinless chicken (breasts, thighs)

DRY GOODS

□ Beans, canned (preferably low-sodium or no-salt-added)
□ Broth, low-sodium or no-salt-added
□ Brown rice
□ Dried herbs and spices
□ Healthy cooking oils (olive, canola, grapeseed)
□ Healthy snacks (whole-grain crackers, granola bars, rice cakes, etc.)
□ Lentils (dry bagged)
□ Marinara sauce
□ Natural applesauce (with no added sugar)
□ Nut butters (peanut, almond, etc.)
□ Nuts (raw or roasted)
□ Oatmeal
□ Pumpkin puree, canned (NOT pumpkin pie mix)
□ Quinoa
□ Salad dressings (50 calories or less per 2 Tbsp. serving)
□ Seeds (sunflower in shell, pumpkin, chia, flax)
□ Soups, canned or boxed, low-sodium (lentil, black bean, minestrone, hearty vegetable, etc.)
□ Tomatoes, canned (preferably no-salt-added)
□ Vinegars (balsamic, red wine, etc.)
□ Whole-grain cereals (ideally more than 3 grams fiber, no more than 8 grams sugar per serving)
□ Whole-grain pastas

DAIRY/REFRIGERATED CASE

□ Cheese, reduced-fat (block and bagged shredded varieties)
□ Cottage cheese, low-fat
□ Eggs
□ Egg substitute/egg whites (in carton)
□ Hummus
□ Milk (skim or 1% cow’s milk, soy milk, or unsweetened almond milk)
□ Ricotta cheese, part-skim
□ String cheese
□ Yogurt, nonfat (Greek or regular; plain or flavored)

FROZEN FOODS

□ Edamame in the pod
□ Frozen fruits, i.e. berries, cherries, peaches, mango (no added sugar)
□ Frozen shrimp/fish fillets
□ Frozen vegetables (no added salt, sauce, etc.)
□ Turkey/veggie burgers
□ Whole-grain waffles

BREADS

□ Whole-grain bread (ideally 70 calories or less per slice)
□ Whole-grain sandwich thins
□ Whole-grain wraps (100 calories or less)
□ Whole-wheat mini pitas (about 70 calories)