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Your End-All-Be-All Grocery Shopping List

We’ve all experienced the panic of peering into the fridge and having absolutely nothing to eat! It’s quite devastating, I know. That’s why I’ve curated the ultimate grocery shopping list so you can fill your fridge and pantry with the ideal nutrition-filled goodies.

The Basics

Avocado Tomato Salad With Fresh Zaatar

Avocado Tomato Salad with Fresh Zaatar

A few basic “rules” before we get started (and I use the word rule loosely because food prices and availability are always changing.)  

Go for organic fruits and veggies as much as possible. If you’re on a tight budget and need to be a bit more selective, follow The Dirty Dozen and save your organic produce for the ones that are known to have the most pesticides and pesticide residue.

Try to eat seasonally. Eating seasonal not only saves you money but supports your local farmers, win win!

Your Weekly List

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While these are the basic and fundamental foods to fill your fridge with. Custamize your list based on your weekly meal plan or planned recipes and personal favorites.


Fresh fruit: Citrus (lemon, lime, oranges), apples, bananas, berries (blueberries, raspberries, blackberries), avocado, dates, etc.

Frozen fruits: Anything you want! For smoothie purposes opt for berries, cherries, and bananas.

Personal favorites: Berries, apples, and cherries.


Fresh veggies: Spinach, kale, baby mixed greens, arugala, broccoli, cauliflower, onions, tomatoes, broccolini.

Frozen veggies: My favorites are spinach (to sauteeing) and riced cauliflower.

Personal favorites: Any dark leafy greens for salads (spinach, kale) and broccolini (roasted with garlic YUM!)


Animal protein: Free-range, antibiotic free chicken, cage-free eggs, grass-fed beef, wild-caught salmon.

Plant-based protein: Beans, legumes, tempeh.

Personal favorites: If I have animal protein, I opt for chicken or salmon.


Fermented foods: Kombucha (no added sugar), diary-free yoghurt, kimchi, saurkraut.

Drinks: Pick and choose: Almond milk, coconut milk, oat milk, WATER, kefir, green juice (minimum to no fruit).


Pantry Essentials

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This is where you can really save some money. Pantry items can be bought in bulk but better yet – they last! You’ll always have these items on hand for recipes and last minute get-togethers.


Nuts and seeds: Raw, unsalted almonds, walnuts, cashews, pistachios, brazil nuts, sunflower seeds, pumpkin seeds, chia seeds, hemp seeds.

Grains: Oats, white/brown rice, quinoa, buckwheat, amaranth, millet.

Pasta: Soba noodles, Jovial Brown Rice Pasta, Banza Chickpea Pasta.

Breads: (Kept in freezer or pantry) Udi’s Gluten Free Bread, Ezekial Flax Bread, Glutino English Muffins.

Granola: Purely Elizabeth Grain Granola, Purely Elizabeth Origanal Granola, Wildway Grain Free Granola.

Snacks and crackers: Simple Mills Almond Flour Crackers, Mary’s Gone Crackers, organic popcorn, seaweed with olive oil and sea salt.

Desserts: Dark chocolate chips, Lily’s Chocolate, raw/local honey, Manuka honey, maple syrup.

Baking: Almond flour, coconut flour, brown rice flower, oat flower, quinoa flower, baking powder, baking soda, xanthum gum, sprouted or whole grain flower.

Beans/legumes: Lentils, chickpeas, kidney beans, black beans.

Spices and herbs: Cinnamon, turmeric, sea salt, black pepper, oregano, garlic powder, fresh and dried herbs.

Oils: Coconut oil, olive oil, grapeseed oil.

Condiments: Apple Cider Vinegar, no sugar added ketchup, whole grain mustard.


Our favorite resources to make grocery shopping easier, more time-efficient and convenient are: Whole Foods Market Amazon Prime Order, Pickup, and Delivery,  Vitacost, and Thrive Market.



The Gluten-Free Diet Debacle

Gluten free diets have been all the craze for the past couple of years, and the diet craze is still holding strong today. However, what is it about a gluten-free diet that makes people stick to this way of eating? In this article, we are going to talk about what a gluten-free diet is and some of the reasons why people may go gluten free. 

What is a Gluten-Free Diet?

A gluten-free diet is a diet focused around avoiding all sources of gluten. This means no wheat, barley, malt, brewer’s yeast, rye, farro, kamut, semolina, and durum.

Why People go Gluten-Free 

People start a gluten-free diet for a variety of different reasons. Some people go gluten-free because they may be suffering from Celiac disease or a gluten sensitivity. Other people may eliminate gluten from their diet if they feel like they don’t react well to gluten-containing products. Many people avoid gluten as a way to improve brain fog, increase energy levels, reduce inflammation, and even lose weight. Let’s take a look at some of the health benefits of going gluten-free…

The Benefits of Going Gluten-Free 

#1 Improve Gut Health: Going gluten-free may be very beneficial for you if you suffer from gut health issues. Many people who suffer from a gluten sensitivity also experience bloating, gas, among other digestive health issues when they consume gluten. Gutting gluten out of their diet may help reduce or even eliminate these symptoms because it allows them to finally heal their gut.

#2 Boost Energy: Consuming gluten can drag you down and lead to fatigue. Many people will also describe a feeling of brain fog associated with gluten consumption. Cutting gluten out of the diet may help improve energy levels and help you think more clearly without brain fog holding you back. 

#3 Autism Support: One of the amazing benefits of going gluten-free may be linked to autism. A study was done that found that autism behaviors improved when a strict gluten as well as casein-free diet was followed. That’s a good reason to think twice about gluten. 

#4 Reduce Inflammation: Gluten can also be very inflammatory and chronic inflammation can lead to disease.  When we consume inflammatory foods on a regular basis it can lead to widespread inflammation which is why it is so important to take a look at the foods in our diet and eliminate the ones that could be contributing to inflammatory issues.

If you suffer from digestive health issues, inability to lose weight, inflammation, brain fog, or fatigue, it may be worth eliminating gluten from your diet. Try eliminating it for 2-4 weeks and see how you feel. If your symptoms improve, there’s a good chance gluten was a culprit and should be kept out of your diet. The great news is that there are plenty of gluten-free foods available! The more people go gluten-free, the more these foods and gluten-free companies improve and supply gluten-free food options that taste just as good as the real thing! Check out some of our gluten-free recipes here

Flat Lay Of Homemade Yogurt Strawberry Ice Cream, Top View

Should I Go Diary-Free?

People start a dairy-free diet for a number of reasons. Some people go dairy-free due to a lactose intolerance or dairy allergy, while others go dairy-free for personal reasons. No matter what the reason, starting a dairy-free diet may be beneficial for your health. If you are considering cutting dairy out of your diet, let’s take a look at what this diet is all about and how it can benefit your health.

What is a Dairy-Free Diet?

A dairy-free diet is one that completely eliminates dairy from the diet. This includes milk, cheese, ice cream, yogurt, sour cream, cheese, and anything else that is dairy based. Instead of dairy products, many people will choose to use nut-based products like almond or coconut milk and cashew-based cheese instead. Read more

Deconstructed Pink Raddish And Watercress Salad.

Benefits of a Vegan Diet

Going vegan is a personal choice for many people. Some may choose to eliminate animal products from their diet due to personal reasons, while others may be doing it to support overall wellness. In this article, we are going to explore the health benefits of a vegan diet, and why many people may choose to eat a plant-based diet.

Why People go Vegan

#1 Personal Choice: Some people may choose to start a vegan diet for personal reasons. Maybe they don’t believe in having animal products a part of their diet, or maybe it’s a religious reason. No matter what the reason, there are many personal reasons people may choose to go vegan. Read more

Keto Article Pic

Should I Try the Keto Diet?

Chances are you have heard about the keto diet. It is a low-carb extreme diet that was actually developed many, many years ago as a way to help epileptics control their seizures before medications came about! Now, the diet is used for a number of different reasons, which we will talk about in this article, along with what the keto diet is, and some of the health benefits.

What is the Keto Diet?
A keto diet is a very low carbohydrate, high-fat diet. Many people go on a ketogenic diet as a way to help them lose weight, but others may go keto to help improve energy levels, or eliminate inflammatory foods from their diet. Let’s take a look at some of the benefits of a keto diet. Read more

Grilled Fish

Fish – Which ones are best?

Knowing what fish is good for you and which to avoid can be tricky. We know that omega-3 fatty acids are good for us and that fish is known to be one of the best sources of this essential fatty acid, but not all fish is created equal. There are some fish that contain high levels of contaminants and heavy metals such as mercury which is not something we really want to be adding to our diet. In this article, you will learn which fish you should add to your diet and which fish are best to be avoided.

Let’s start by talking about the fish that contains important health benefits and can be a part of a healthy diet.

#1 Wild-Caught Salmon: Salmon is an excellent source of omega-3 fatty acid which is excellent for our overall health. Omega-3’s help to reduce overall inflammation, support eye health, among many other health benefits. Be sure to stick with wild-caught salmon instead of farm-raised to avoid unnecessary contaminant exposure. Read more

Salted Caramel Fudge

Sugar – Is it as Sweet as You Think?

Sugar is found in everything these days, it is even found in foods that you would never think would contain sugar, and there has been more talk surrounding the safety of added sugar in your diet. While many people have started sugar-free diets, or have started to at least cut back on their intake, sugar can be found hidden in numerous different foods. Many companies may also market their products as low-sugar, but is that even considered safe?

We are going to talk about why sugar really isn’t as sweet as you may think and how sugar can lead to things like inflammation. This includes natural sugars. Let’s jump right in. Read more

A Woman Mixing Nuts, Seeds And Seeds

Rev Up Your Metabolism with Healthy Fats

Did you know that healthy fats can actually help speed up your metabolism? Contrary to popular belief, fats can help you lose weight as opposed to putting weight on. But, there’s a catch. They have to be healthy fats. I’m not talking about processed foods or oils. I am talking about whole and natural foods that are a natural source of healthy fat.

Let’s take a look at some of the best healthy fat options to boost your metabolism.

#1 Coconut: Coconut contains lauric acid which is a medium-chain triglyceride which is great for fighting bacteria, and it can also help boost energy. Coconut oil has been known to help reduce abdominal fat, so try adding a small amount of coconut oil to your daily smoothie. Read more

Raw Mushrooms

Foods You Need to Be Eating to Ward Off the Flu

With cold and flu season in full swing, you may be wondering what you can do to support your immune system and prevent getting sick. When it comes to immune health, it is important to consume a nutrient-dense diet and to also cut out processed and artificial foods including sugar.

To help your immune system stay strong this flu season, here are some foods to add to your diet. Read more

Hacks For Making Healthy Eating Easier

4 Hacks to Make Healthy-Eating Easier

Healthy eating doesn’t have to be complicated. In fact, it doesn’t even have to be difficult at all. When starting a new diet or adding more healthy foods to your eating routine, most people find this intimidating. Let’s be honest, change can be hard but, I am here to share four healthy-eating hacks that will make healthy eating that much easier for you.

#1 Stick to Small Changes When it comes to being healthy, it’s not all or nothing. Small changes count, and guess what? Small changes lead to big results when you stick with them. Plus, small changes are easier to implement.

Try to pick 2-3 things you want to change over the course of a week and stick to them. Pretty soon those small changes each week will lead to very big results when it comes to your health.

Read more