How to prepare a healthy food grocery list?

There is a straight forward trick to eat a balanced diet: fill the pantry with healthy and versatile food. If you have these foods at hand in the pantry, the fridge or the freezer, everything will be much easier when making the food. In this article, we will show you what foods you should always have. And we also give you a healthy food grocery list to help you get started!

Healthy food grocery list


In every pantry, there must be lentils, chickpeas, beans, and peas. They are excellent sources of vegetable protein and enrich with fiber. Many Clinical studies have shown that legumes can prevent diabetes thanks to a low glycemic index.

Healthy food grocery list

In every pantry, there must be lentils, chickpeas, beans, and peas. They are excellent sources of vegetable protein and enrich with fiber. Many Clinical studies have shown that legumes can prevent diabetes thanks to a low glycemic index.

Use beans, lentils, and chickpeas in curries, chilis, salads or even brownies. They can be canned or dried, but remember that you must soften the dried ones before

2. Nuts

Unsalted nuts have almost everything: they are rich in valuable fatty acids, in protein, vitamins, and minerals. Take them as a snack between meals, in a milkshake or in a cereal bowl in the morning. You can also include them in a sauce if they come in butter. But don’t overdo it: nuts and almonds are very high in calories.

Basic grocery list

3. Eggs

It seems amazing, but the eggs are packed with vitamins. They also consist of all 9 essential amino acids. Eggs are very versatile so you should always have them at home. If you take this high-protein food to eat in a salad, it is almost certain that you will not have cravings in the afternoon.

4.Onion and Garlic

Both onions and garlic belong to the Allium genus. It is almost inconceivable that a healthy diet does not contain this couple since both are crucial to add flavor to meals.

Onions contain essential oils and sulfur-containing compounds. This makes them not just an herb, but also a medicinal plant. Sulfides are phytonutrients, which have many benefits for the body. For example, they are said to reduce the chances of cancer and protect you from bacterial diseases. Sulfides are always present in garlic.

Shopping list healthy food


Potatoes are the best source of potassium and are a very low-calorie side dish. 100 grams of this tuber has about 75 calories. You can make them fried, pureed or in the soup.

6.Frozen red fruits

Fresh red fruits are usually quite expensive. In summer you can buy extra strawberries or blueberries and freeze them for winter. You can also buy them already frozen: these colorful fruits retain many of their vitamins and minerals in the freezing process. Enjoy them in a smoothie or put them in a cereal bowl.

Healthy food grocery list

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They can be whole, ground or in oil, but you should always have linseed seeds in the pantry. This superfood is the best source of soluble fiber, protein and alpha-linolenic acid (an omega 3 fatty acid). For many people, it is unthinkable to spend a day without taking this food: the mucins it contains are very good for the health of the intestines. Put these seeds in shakes, yogurt or salads. But don’t forget to drink enough water when you eat them or there could be a risk of constipation.

Flaxseed oil should never be heated and it only is used in cold dishes. It is better to store it in the refrigerator.


The fruit of the date palm contains more fiber than whole wheat bread, more potassium than bananas and they are good for digestion. Because of its high sugar content, dates provide runners (and not just runners) a good shot of energy and make sugar cravings disappear. Dates also go well in milkshakes and brownies.

Healthy grocery list on a budget,

9.Green leafy vegetables

Spinach, kale, arugula: from now on, always have them on hand. Choose them according to their season and they will be a very versatile food. Try putting them in different dishes so you don’t get bored with them: from green smoothies and salads to pasta dishes. These leaves are full of nutrients and fill your food a lot. This way you will be satiated and you will not be consuming too many calories.

Healthy food grocery list


Always have oatmeal in the pantry. Like legumes, it is a good source of fiber and has a low glycemic index, which means that blood sugar levels rise gradually after taking it. The advantage of this is that the pancreas does not have to produce as much insulin and will keep you satiated for longer.

11.Natural Yogurt

Yogurt is a fantastic source of protein. Avoid super fruit yogurts and keep the natural version. That way you will save on sugar and calories. Natural yogurt is also a probiotic: it contains live bacteria that help you optimize the intestinal flora. Put it in a smoothie after training or enjoy it with fruit and oatmeal for breakfast.

12.Dark chocolate

Two or three ounces of dark chocolate takes away your craving for candy and make you happy. Cocoa is full of flavonoids (phytonutrients) so it is also considered a superfood. Dark chocolate not only reduces inflammation but also lowers blood pressure.

Healthy food grocery list

13.Green tea

Green tea also provides flavonoids (catechin). it keeps you in a good mood and stimulates the metabolism while you rest, so it helps you lose weight.

We have prepared a grocery list to help you the next time you go to the supermarket. You just have to print it and take it when you have to make the purchase!

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