Grocery Store Shopping List

Photo Credit: Ode to Humanity Blog

Before going to the grocery store, I recommend planning out your meals for the week ahead of time. You will be less likely to stray from this plan and order take-out.  Bring a list of what you want to buy at the store so you do not start buying random products on the spot. After all, grocery stores want you to buy as much as you possibly can, and put the snack foods at the ends of each aisle. It is better to prepare meals yourself because you have control what you put into it. When going to the store aim for buying mostly whole and fresh foods. The packaged foods have high levels of sodium and unnecessary fats. Some cereals have too much sugar.

This is a list of what the Niedenfuehr/Novak family commonly buys at Lunds, Kowalskis, The Co'op, Whole Foods and The Wedge Market in Minneapolis, Minnesota. We try to buy organic and high quality ingredients. We do not own very much junk either and hardly buy treats. If you are worried about eating too many chips, breads or cookies, do not buy them.  Having junk around will only lead to unnecessary munching and possibly overeating which inhibits you from reaching your lifestyle goals. 

Fruits:

Apples

Bananas

Blueberries

Strawberries

Oranges

Watermelon

Pineapple

Cherries

Grapes

Peaches

Raspberries 

Vegetables:

Romaine Lettuce

 Spinach

Asparagus

Cucumber

Peppers

Cherry Tomatoes

Tomatoes

Carrots

Green Beans

Potatoes

Sweet Potato

Basil

Fats: 

Avocado
Olive Oil 

Chia seeds

Peanut Butter

Almonds

Dairy

Vanilla yogurt

 Greek yogurt
Cottage cheese 

1% or skim milk

Occasional cream for baking

Organic Eggs

Cheese: Mozzarella, asiago, parmesan, goat cheese, pecorino, pecorino romano

Meat and Seafood: 

Ham

Turkey

Chicken

Beef

Pork

Salmon

Shrimp

Tuna

Crab

Carbohydrates: 

Oatmeal
Quinoa
Brown rice

Pasta

Whole Wheat Bread

Baguettes

Ak Mak Crackers 

Granola 

Black beans

Extra:
Baking supplies: Vanilla, sugar, baking soda, cinnamon, cardamon, baking powder and soda, flour etc.. 

Dark chocolate 

Cocoa Powder

Average Person Meal Plan

Average Diet: 1800-2000 calories a day

Breakfast: 8 AM

Two large pieces of whole wheat toast with 1 tbsp of peanut butter: 290 calories

1/8 cup of low fat Stonyfield vanilla yogurt with a banana: 130 calories

2  poached eggs: 140 calories

Total: 560 calories

AM snack: 10:30 AM

1 medium apple: 90 calories

1 piece of string cheese: 80 calories:

Total: 170 calories

Lunch: 12:30 pm 

Five slices of turkey rolled up: 150 calories

½ avocado: 120 calories

2 large carrots: 60 calories

½ cup of grapes: 30 calories

Total: 360 calories

PM snack: 3:30 pm 

Protein shake

1 cup of blueberries: 50 calories

1 scoop of Tera’s whey protein powder: 55

½ cup of non fat Greek yogurt: 65 calories

1 tsp of cinnamon: 7

Ice cubes

Total: 177 calories

Dinner: 6:30 pm

7-8 ounces of grilled chicken: 300 calories

1 cup of spinach: 7 calories

1 cup of romaine lettuce: 8 calories

Low fat dressing: 50 calories

½ cup of sweet potato: 110 calories

Total: 475 calories

Dessert:
1 square of dark chocolate: 50 calories

Total Calories: 1793