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Sample Grocery List


  • Apples, oranges, bananas, grapes, grapefruit, melon, strawberries, blueberries, exotic fruits, etc.

  • To save time, buy fruit already cut.

  • Frozen and canned fruit are just as good, but watch for heavy syrup in the canned fruit.

  • Any type of fruit blended with yogurt and juice makes a great treat.


  • Potatoes, lettuce (the greener the better), tomatoes, onions, green/red/yellow peppers, mushrooms, carrots, celery, cucumber, squash, zucchini, broccoli, cabbage, etc.

  • Garden burgers for a quick and easy meal.

  • For salads: cut up vegetables or buy packaged salad fixings.

  • Frozen vegetables are a wise option because they're easy to prepare; canned vegetables are also a good choice as long as the salt content is not too high.


  • Extra-lean hamburger, other lean beef, chicken breasts (frozen) or whole chicken, turkey.

  • Fish and seafood - (frozen or fresh) most are low in fat but watch out - some can be 50% fat or more!

  • Beans - pinto, white, navy, black. There are a lot of dishes you can make with beans or add to other dishes to create a very healthful meal. Buy canned and rinse (to get excess salt off) or dry beans (very inexpensive).

  • Eggs - whites are nonfat, available without yokes in prepared versions.


  • Whole grain bread for sandwiches and toast.

  • High fiber/low-sugar cereal, oatmeal, grits, waffle and/pancake mix (whole wheat).

  • Brown rice, wild rice, pasta (assorted varieties).

  • Bagels (whole wheat preferably).

  • Or make your own low fat recipe, tortillas, etc.


  • Nonfat milk, nonfat/low fat yogurt (plain or flavored - lower sugar better), nonfat/low fat cottage cheese, reduced fat cheese, nonfat/low fat frozen yogurt.

  • There are other milk products that you may need for special recipes and/or meals but listed are the basics.

  • In an average grocery shopping trip, there may be items that you buy one week for a specific recipe and not buy the next. In other words, don't go out and buy all the items listed above but buy what you think you'll need and eat in a week. Some items are good to have on hand all the time because they make a good snack or meal by themselves. Frozen or canned foods are especially good to have handy. They keep well and are easily made into a meal.

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