Chapter 7: Grocery List – Simple, Accessible, And Affordable Ingredients
This grocery list is a rough guide to healthy shopping and these ingredients are all featured in the recipes for breakfast, lunch and dinner. Please feel free to adjust the list according to what’s in season, especially when it comes to fresh produce.
I haven’t added quantities for you, because you may be feeding one person, or you may be feeding many! So simply plan your meals for the week, figure out how many portions you will be making, and choose your quantities accordingly.
Happy shopping!
Fresh produce:
- Carrots
- Broccoli
- Spinach
- Kale
- Onions
- Garlic
- Bananas
- Zucchini
- Swiss chard
- Bell peppers (all colors)
- Green onions (scallions)
Frozen goods:
- Frozen mixed berries
- Frozen green beans
Dairy and eggs:
- Free range eggs
- Whole milk
- Feta cheese
- Ricotta cheese
- Cheddar cheese
Meat and fish:
- Chicken thighs
- Chicken breasts
- Lean beef steak
- Lean lamb leg steak
- Smoked salmon
- Fresh white fish fillets
Breads and pastas:
- Wholegrain pasta
- Wholegrain or sourdough bread
- Wholegrain wraps
- Wholegrain pita breads
Grains:
- Quinoa
- Wholegrain rolled oats
- Brown rice
- Couscous
Nuts, seeds and dried fruits:
- Whole raw almonds
- Whole raw walnuts
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Flaxseeds
- Dates
- Prunes
- Raisins
- Dried apricots
- Desiccated or threaded coconut
- Nori sheets (seaweed)
Oils, sauces vinegars:
- Olive oil
- Coconut oil
- Apple cider vinegar
- Balsamic vinegar
- Sesame oil
- Soy sauce
- Lamb broth
- Chicken broth
- Beef broth
Canned goods:
- Black beans
- Kidney beans
- Corn kernels
- Canned chopped tomatoes
- Coconut milk
- Canned lentils
