The Ultimate Grocery List

Stock your kitchen with everything you need to eat like a champ
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Stock your kitchen with everything you need to eat like a champ

Since I’m heading out of town this weekend with the family, we’ve haven’t restocked the cupboards and refrigerator with a grocery run this week. And last night, as I was forced to jazz up a salad and some leftover pasta with three-month old Kalamata olives, I got to thinking how cool it would be to come back from the weekend and fill up our pantry with nothing but dietary superfoods. No chips, no ice cream, no frozen dinners, or pizzas, or canned fruits. Unfortunately, those foods serve as the nutritional foundation of my kids’ diets (Trust me, we’re not proud of it, and we’re patiently trying to rework this situation.). I can dream though, and in my dreams, my shopping list would look like the list below.

Full disclosure: This list came from my days working at Carmichael Training Systems and was developed by their staff Sports Dietitian, Alicia Kendig, RD, who, by the way, was recently recognized as one of the top sports nutritionist in the country by the U.S. Olympic Committee. Just follow Kendig’s daily serving suggestions for each food group, and you should get all the fiber, antioxidants, carbs, proteins, and fats you need for a 2,000 to 3,000 calorie/day diet. You don’t have to buy everything, just the foods you like and know you’ll eat.



GRAINS (6-10 Servings per day)

Bagels, whole grain

Cereal, whole grain

Couscous, whole grain

Crackers, whole grain (ie Triscuits)

Dinner rolls, whole wheat

English muffins, whole wheat

Graham crackers

Oatmeal, old fashioned

Pasta, whole wheat

Popcorn, individual size bag 94% fat free

Quinoa

Rice, brown

Rice, wild

Tortillas, whole wheat

DAIRY / EGGS (2 Servings per day)

Cheese, low fat (part skim)

Cheese, mozzerella, part skim shredded

Cottage cheese, low fat

Cream cheese, light

Eggs

Milk, skim

Sour cream, light

Yogurt, fat free

VEGETABLES (4-5 Servings per day)

Asparagus

Baby carrots

Bell peppers

Broccoli

Cauliflower

Corn

Cucumber

Eggplant

Garlic clove

Green beans, fresh

Mushroom

Onion

Potatoes, Yukon Gold

Red potatoes

Romaine lettuce

Spinach

Squash

Stewed tomatoes

Sweet potato

Tomatoes, cherry

Tomatoes, variety

Zucchini

FRUIT(3-4 Servings per day)

Apple

Applesauce, unsweetened

Avocado

Banana

Blackberries

Blueberries

Cherries

Dried cranberries

Frozen peaches (or other frozen fruit)

Grapefruit

Grapes

Melon

Oranges

Pineapple

Raisins

Raspberries

Strawberries

MEAT/FISH (2 Servings per day)

95%+ lean ground beef

Chicken breast

Deli turkey

Fish (Halibut, Salmon, Tuna, Tilapia)

Pork tenderloin

Turkey Bacon

Turkey, ground

BEANS / NUTS / SEEDS (1 Serving per day)

Nuts(almonds,walnuts,pistachios,pecans)

Black beans

Flax seed, ground

Hummus

Trail mix

READY TO EAT / OTHER (1-2 Servings per day)

Fig cookies, whole wheat

Guacamole

Light Cool Whip

Energy bar

Pretzels, no salt

Soup of choice, broth based

CONDIMENTS…KEEP ON HAND

100% fruit spread

Brown Sugar

Cinnamon

Ketchup

Light Italian dressing

Light Ranch dressing

Light salad dressing of choice

Marinade

Marinara sauce

Mustard

Natural peanut butter

Salsa

Smart Balance spread

Maple syrup