Fall Grocery Shopping List!

Who is feeling a little snowed in and lacking inspiration on the food front??  I CAN NOT believe the snow that has hit the ground in Calgary. Its days like today that makes we want to just curl up with tea, cozy in and forget about the gym and prepping good food...

But I cant let THAT happen!

Recently I found a good grocery shopping list and article that I want to share with you.  You can find the whole article here (Stop wasting money on junk food: Use this grocery list to kickstart healthy eating).

Here is the list that I think is a great start to stock up the kitchen with some healthy basics.

Salad Greens:

  • Lettuce

  • Spinach

  • Arugula

  • Prewashed salad blends

Fresh Green Herbs

  • Cilantro

  • Parsley

  • Basil

Low-Carb Vegetables

  • Cucumber

  • Celery

  • Tomato

  • Peppers

  • Summer Squash

  • Asparagus

Cruciferous Vegetables

  • Cabbage

  • Cauliflower & Broccoli

  • Brussel Sprouts

  • Artichokes

Root Vegetables

  • Sweet Potatoes & yams

  • Potatoes of all types

  • Turnips, carrots, parsnips

  • Beets

  • Winter Squash

  • Seafood

Fresh Fillet or Walk Salmon, Tilapia, Cod, Halibut

  • Canned Wild salmon, Mackerel, Sardines

  • Frozen Wild Filets

Animal Proteins (organic if possible)

  • Beef

  • Free-range Chicken and Turkey

  • Free Range Eggs

OIls & Fats

  • Extra Virgin Olive Oil

  • Coconut Oil

  • Sesame Oil

  • Butter (from pasture raised cows)

  • Ghee

  • Tahini


  • Tamari (look for wheat, gluten free)

  • Mustard

  • Miso Paste

  • Sriracha

  • Vinegars

  • Mayonnaise

Nuts and Seeds

  • Almonds, Walnuts, Macadamia Nuts

  • Pumpkins, Sunflower, Sesame, Flax, Chia seeds

  • Sugar Free nut butters

Lower Carb Fruit

  • Berries

  • Melons

  • Peaches

  • Olives and Avocados

Higher Carb Fruit

  • Pineapples

  • Apples

  • bananda

  • Grapes

Citrus Fruits

  • Lemon and Lime

  • Orange and grapefruit

Dried Beans and Grains

  • Black, Garbanzo & Kidney Beans

  • Lentils (green, red & french)

  • Quinoa

  • Oats

  • Heirloom Grains (amaranth, millet, farro & Buckwheat)

Packages Ingredients

  • Non-dairy beverages (rice, almond, coconut milk)

  • Tomato Products (paste, crushed, whole)

  • Broths (vegetable, chicken, beef)

  • Stevia

  • Honey or Maple Syrup

  • Protein Powders

  • Flours (nut and also gluten free flours)

Herbs, Spices & Other Flavouring

  • Cinnamon, Cumin Turmeric, Nutmeg

  • Raw Ginger, Garlic & Onion

  • Red Pepper Flakes

  • Seasalt

  • Vanilla Extract

Frozen Fruit & Vegetables

  • Broccoli, Cauliflower, Green beans

  • Blueberries, mixed berries, strawberries


  • Sparkling water

  • Unsweetened tea

  • Coffee