Shopping List 101

I don’t know about you but going to the grocery store can be very stressful. Nothing is in its proper place, no one in sight to help, and your cart is full of things that you don’t need.

Let me say this first, eating healthy doesn’t have to be expensive, but it does take a little patience to get the freshest items for the best deal. Take a look at sale papers to plan your perfect shopping trip.

I personally go to the local farmers market for fruits and veggies, my local meat market for meat and Wal-Mart for the miscellaneous Items such as Tea, Water, Quinoa, Essential oils, Whole wheat bread etc.

A Grocery list when done properly not only can save you money but aide in your health journey when followed.

Here is a sample grocery list and a few tricks when creating one:

  • Plan out meals for the week first then create your list
  • Clip coupons ahead of time
  • Check out your local gamers markets it fresh fruit and veggies. The prices are normally way cheaper.

Good Anti inflammatories

Leafy greens

Whole veggies

Sweet potatoes, beets, pumpkin, butternut squash

Limited onions and garlic

Fresh fruit

Apples, oranges, lemons, limes

Coconut milk and oil

Quinoa, brown rice, steel cut oats,

Lamb, duck, wild game, fresh or flash frozen cold water fish (salmon, halibut, low mercury tuna)

Almonds, walnuts,

Oils: coconut, extra virgin, sunflower

Coconut, avocado

Herbal tea, water,

Limited amounts of the following:

White potatoes, yams corn

tomatoes, eggplant, peppers, and legumes beans and lentils in moderation

Fruit juices

No dried fruits

Milk chocolate, milk, yogurt, ice cream in moderation


Eggs in moderation, farm raised fish

peanut butter

Shortening, margarine


Soda, juice

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