Grocery List from Expert Patricia Fasciotti

It is important to really know what you eat. This blog from expert Patricia Fasciotti is a great example of how we each can really know what we eat.

Grocery Shopping Tips

The majority of your items should come from the perimeter of the store. Stock up on bulk canned or dry good items from places like Costco and try to stay away from the temptation aisles!
Shop seasonally to get the best deals and freshest tasting items, and when possible get produce from your local farmer’s market
I go in with a rough idea of a few meals I want to make, but also leave wiggle room to buy whatever protein is on sale. Tweak meal plan accordingly.
Know your staples. Figure on protein, veggies, and a little healthy fat for each meal and stock up on your favorites. When you have the basics on hand you can always whip something together even without a plan or with little time to prep.
Fill you freezer with frozen veggies, fruit for smoothies, and protein like individually wrapped fish fillets or pre-cooked meatballs that can be pulled out and cooked for a quick dinner
Shop organic as much as possible. Toxins accumulate over time and create hormonal havoc and contribute to weight gain. Meat from feed lots are full of GMO corn and grain, you want healthy grass-fed cows with no hormones. Look for things like Pasture-raised and wild-caught, but be careful of marketing terms like “all natural” and “vegetarian fed” that don’t really mean anything. GMO corn and wheat is technically vegetarian!
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Proteins

Organic, free range chicken breasts
Organic, grass-fed ground beef (90% lean)
Organic eggs
Frozen wild salmon or halibut
Organic dairy (limited) such as cottage cheese or string cheese, coconut milk yogurt

Plant-based Proteins

Black beans, white beans
Lentils
Chickpeas
Quinoa
Vegan Shakeology
Veggies

Variety of Lettuce (green leaf, red leaf, romaine, spinach)
Green Beans
Asparagus
Brussel Sprouts
Mushrooms
Bell peppers (red, orange)
Swiss chard
Kale
Broccoli & Cauliflower (great to have in the freezer too!)
Collard greens
Squash (spaghetti, butternut, zucchini)
Onions
Carrots
Celery
Garlic
Sweet potatoes
Tomatoes
Ginger
Garlic
Other depending on season (radishes, arugula, artichokes, kohlrabi)
Grains/nuts/seeds

Brown rice
Wild rice
Gluten free rolled and/or steel cut oats
Quinoa
Chia seeds
Flax seeds
Almonds, walnuts, cashews
Quinoa and/or red lentil pasta
Seed crackers (Mary’s Gone crackers)
Ezekiel or Angelic Bakehouse sprouted grain bread and tortillas
Fruit

Berries (seasonal fresh and frozen)
Bananas (frozen and split in half for shakes)
Apples, oranges, peaches…whatever is seasonal
Grapes (try frozen in the summer for a sweet treat!)
Mango, Pineapple (fresh in season and frozen for shakes)
Healthy Fats

Nuts (almonds, cashews, walnuts, brazil nuts)
Grass fed butter (Kerrygold)
Chi seeds, hemp seeds
Avocados
Palm fruit oil
Walnut oil
Olive oil
Dark chocolate
Misc For the Fridge

Ghee
Coconut and/or Almond milk
Organic Hummus
Organic raw nut butter
Seasonings, oils & vinegars

Extra-virgin and regular olive oil
Organic coconut oil
Red palm fruit oil
Macadamia or Walnut oil (great for salad dressings!)
Red wine vinegar
Balsamic vinegar
Sea salt
Freshly ground black pepper
Cumin
Chili powder
Cinnamon
Nutmeg
Curry powder
Oregano
Basil
Cayenne pepper
Crushed red pepper flakes
Chipotle pepper
onion powder
garlic powder
turmeric
paprika
rosemary
Mexican seasoning blend (keep it clean or make your own)
Italian seasoning blend
Baking needs

Oat Flour
Coconut Flour
Ghirardelli dark chocolate chips
Coconut oil
Coconut flakes
Jarred and Canned

Tahini paste
Sun dried tomatoes
Almond butter
Dijon mustard
Beans: cannellini, black, pinto, garbanzo
Diced tomatoes and tomato/marinara sauce (look for tomatoes as the first ingredient)
Organic, low sodium, no sugar added chicken & vegetable broth
Hot sauce (Chalua, Gojugong, Frank’s etc)
Kalamata olives
Coconut aminos or Wheat free tamari (soy sauce alternative)
Fresh salsa
Misc

Green tea or other Decaffeinated tea (I love Aveda’s organic blend!)
LaCroix/Sparkling water
Dark chocolate (70% + cocoa)
Vanilla extract