Printable Healthy Grocery List: THE “PICK 2 METHOD”
Healthy Grocery List
Use our healthy grocery list as a printable template, picking 1 or 2 items from each category. If you are meal prepping for the week, you should think of your food in terms of macronutrients (carbohydrates, proteins, and fats) to guide you with your food selections. You should have a protein source with each meal. The amounts of fat and carbohydrates will vary, but sources should be fresh whenever possible. With this in mind, simply pick two (or more, if you’re an overachiever) items from each category makes figuring out what to put in your meal prep containers incredibly simple, though the possible varieties are limitless. Using this healthy grocery list keeps meal prep simple.
Shopping for the week and preparing your food ahead of time to store in your ISObag is the best way to stay on track with your diet. Print out our healthy grocery and take it to the store with you to keep you focused on your goals. For more guidance on how to meal prep, and how to apply this “pick 2 method,” check out our article and full length video and step- by- step instructions on how to meal prep for your week in less than 2 hours.
The “Pick 2” Grocery List:
PROTEINS: Pick 2 to prepare!
Eggs
Chicken
Deli meat
Cans/ packets of tuna
White fish (Cod, flounder, tilapia)
Salmon
Extra-lean ground turkey
93% lean ground beef
Frozen turkey/ veggie burgers
Tofu
Tempeh
Plain nonfat Greek yogurt
Protein powder
CARBOHYDRATES: PICK TWO for prep or keep on hand!
Always keep at least 1 available in your house that can be easily eaten or quickly microwaved.
Sweet potatoes
Rice (any kind, especially microwaveable bags)
Oats
Quinoa
Fruit
Sandwich wraps
Canned beans
Lentils
Pasta
VEGETABLES: PICK TWO (at least)!
Pick things like carrots and snap peas for snacks because you don’t have to chop them!
Keep some others of a frozen variety in the freezer for convenience
Frozen
Artichokes
Asparagus
Broccoli
Cabbage
Cauliflower
Carrots
Celery
Cucumbers
Squash
Salad greens
Onions
Peppers
Tomatoes
Avocadoes (a fat source, see below)
FATS: PICK TWO!
Almonds
Macademia nuts
Mixed nuts
Walnuts
Pistachios
Chia seeds
Flax seeds
Sunflower seeds
Nut butter
Avocadoes
Olives
Cheeses
SPICES AND CONDIMENTS: PICK TWO each!
Having condiments will allow you to alter your food choices on a whim...
Salad dressing
Seasonings
Vinegar
Oil
Mustard
Ketchup
Salsa
Lemon juice
Healthy Grocery Shopping Tips
- Bring your grocery list with you to keep you on track. Failing to plan often results in purchasing many things you don’t need or actually intend to eat… like that 2 lb. container of spinach that you swear you’re going to eat every time.
- Shop on a full stomach. Heading into the grocery store hungry usually produces the same results as shopping without a list. Additionally, we are less inclined to make the best food choices when we’re hungry.
- Avoid the lure of the brightly colored aisles in the center and focus your shopping around the perimeter of the store, where the fresh, non-packaged items are.
- If buying boxed items: avoid anything you can’t pronounce; especially sugars with chemical names with “-ose” and “-os” attached as the suffix.
- Buy fruit a few days before it is fully ripe.
- Buy frozen foods to keep on hand, for when you run out of fresh ones.
- Keep canned veggies, proteins, and beans on hand. Buying canned foods is an inexpensive and convenient way to ensure that you always have enough supply (protein, veggies, etc.) at home, especially if you need to prepare something in a pinch. It also allows those people on tight budgets to get nutrients that they would not be able to otherwise.
- If you get yogurt, buy it plain and just dress it up at home.
- Make sure you always have proteins and veggies in your freezer.
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