Forming the Weekly Grocery List
As I enter another trip around the sun, I definitely feel like I have nailed down my ‘grocery basics list.’ This is a list of items that are added to my cart every week. Whether I am physically going to the store, adding items to my online cart for delivery, or going to the local farmers market – these items always make the cut!
Helpful tip – Try to organize your grocery list to match the sequence of aisles that you go down in the store. This makes for a quicker, more efficient grocery trip, and I personally am less likely to find myself grabbing those impulse items that I truly do not need during the week!
THE LIST – My grocery list fits my weekly needs and can be a great jumping-off point for you too! Modify as needed and you won’t need to sit down with the age-old question every week of, “What should I have to eat?”
- Spinach
- Lemons
- Apples
- Blueberries
- Raspberries
- Brussel Sprouts
- Green Onions
- Garlic
- Cilantro
- Basil
- Suja Organic Mighty Dozen Juice
- Suja Organic Lemon Love Juice
- Suja Organic Immunity Turmeric Pineapple Shot
- Suja Organic Immunity Citrus Pineapple Juice
- Sparkling Water
- Almond Milk – 0 Added Sugar
- Salmon
- Eggs
- Cheese
- Yogurt
- Green Tea
- Quinoa
- Garbanzo Beans
- Black Beans
- Oatmeal
- Crackers
PRODUCE
The fresh produce section of the store is typically where I spend most of my time and money to stock up on all of my basics. But I don’t just limit myself to fresh produce. Whether fresh, frozen, canned, juiced, or dried, including all forms of produce helps to increase your daily intake.
Helpful tip – As soon as you get your groceries in the house and before you put them away, rinse off all of your produce so that you do not have to spend time doing it later. This will save time when you are prepping your meals!
- SPINACH – Or as I like to refer to it – the OG green! I love having spinach on hand because it is very versatile and an easy green to incorporate into your diet. Throw it in your morning smoothie, add it to a salad, mix it in with a summery pasta dish, and boom you can check the box on greens for a meal.
- LEMONS – Lemons are also very versatile and can be used in many dishes and beverages throughout your week. Put some in your morning tea, a homemade salad dressing, or squeeze some on a salmon dish and you will have elevated your meal immediately. Another way to get the Vitamin C benefits of lemons is with Suja Organic’s Lemon Love Juice – so delightful!
- BERRIES – Berries are one of the healthiest foods on Earth! They not only taste great but are high in fiber and antioxidants, which may boost heart health, benefit skin health, and improve blood sugar management. My personal favorites are blueberries and raspberries.
- BRUSSEL SPROUTS – More versatile than you think. Roast them, sauté them, or thinly slice them and toss them in a salad for added crunch! No one likes a boring salad!
- APPLES – An apple a day keeps the doctor away, right? Turns out apples are nutrient-dense fruits, offering various vitamins and minerals per serving. I like to take them on the go with a Suja Organic Juice when I am running out the door as a pre-workout snack.
- FRESH HERBS, GARLIC AND GREEN ONIONS – Having these on hand is also a game changer. These will elevate and spice up any meal that you prepare. Some of my go-to’s: green onions in a breakfast bowl, roasted garlic with quinoa for a side, or basil in a salad for that restaurant-quality feel. There is nothing worse than a boring, sad salad so give this a try next time and you will not be disappointed!
BEVERAGES
- SPARKLING WATER – Water is vital to our health so why not spice it up a little bit if you’re going to be drinking it all day!? There are plenty of 0 calorie, 0 added sugar options out there. It plays a key role in many of our body’s functions, including lubricating joints, transporting nutrients to cells, regulating body temperature, and getting rid of waste. 4
- ALMOND MILK – A great dairy alternative for anyone! Use almond milk as the base for a smoothie, making overnight oats or adding to your morning caffeine.
- SUJA ORGANIC MIGHTY DOZEN JUICE – Always, always on my weekly list! Sometimes you just need that extra boost to feel like you are on track with all of your nutrition goals. This can be a convenient way to include more greens in your diet. Pair with lunch, breakfast, or an afternoon snack and you will feel mighty good and mighty nourished!
- SUJA ORGANIC LEMON LOVE JUICE – Keeping up with my hydration is a daily adventure – I’m always on the hunt to keep that skin looking fresh and my mind feeling right. As a lemon water fan, this kicks it up a notch with a hint of cayenne for a little spice while also staying low calorie and only having 1g of sugar. I highly recommend this Suja Organic Juice as a solution for giving the afternoon slump the boot! It is SO refreshing!
- SUJA ORGANIC IMMUNITY TURMERIC PINEAPPLE SHOT – The perfect tiny boost (clocking in at 2oz) for that next-level immunity support. This shot has truly functional ingredients such as ginger, turmeric, echinacea & live probiotics that are not only tasty but may boost immune health.
- SUJA ORGANIC IMMUNITY CITRUS PINEAPPLE JUICE – AKA the ‘Boosted Juice.’ This juice tastes like OJ in a glass on a sunny morning – but better! With all of the benefits of vitamin C from the blend of citrus, as well as zinc and live probiotics, this one will kick your AM off in a way that regular OJ just can’t compete with.
- TEA BAGS – Tea gives me that morning or afternoon caffeine kick as well as many versatile health benefits. There are so many different tasting options. Next time you’re in the grocery store, take a look and try some out for yourself. There really is a different kind of tea for every hour of the day!
Grains
- QUINOA – Another item I consider a power player – right up there with spinach. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own.5 I prepare two cups of this on Sundays for the week ahead. It is so easy to add to a salad or add to your morning breakfast bowl.
- OATMEAL – It’s packed with protein and dietary fiber — two biggies for your body when it comes to eating a nutritious diet.6 Need I say more? Well, I will – it keeps you feeling fuller, longer. Ever tried to add egg whites to them for additional protein? You should – it is a sneaky way to get more protein into your daily diet.
- CRACKERS – There are so many options for these nowadays, but I try to grab some that are higher in fiber for a snack by themselves or with some cheese or hummus.
PROTEIN
- EGGS – Powerplayer alert! Eggs are SO versatile and FAST. Hard boil a few at the beginning of the week and store in the fridge for a quick protein boost.
- SALMON – There are lots of great fish options out there, but I tend to reach for the salmon at the seafood counter. Consuming healthy fish like salmon carries other health benefits from nutrients like copper, potassium, selenium, vitamin B12, and vitamin D. In addition to all of the healthy benefits, you can prepare salmon in literally hundreds of dishes. If you’re feeling lazy or running low on time, consider picking up some sushi! Yum!
- NUTS – Peanuts, cashews, pecans, almonds, pistachios, pine nuts – need I go on? As long as you do not have an allergy, the options are endless. Take a walk down this aisle at the store and experiment with different nuts and seeds – they might just turn into your favorite poppable snack!
- LEGUMES – Roasting chickpeas or their official name – garbanzo beans -- are so easy, delicious and nutritious. Tacos, anyone? Add black beans or kidney beans to your next taco night. Beans and legumes are rich in plant protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Most beans are also low in fat7.
DAIRY
- YOGURT – Be sure to limit the ones with added sugars, flavors, etc. I prefer choosing an unsweetened Greek yogurt as it is higher in protein than most other yogurts. Not only is yogurt known for being a great source of probiotics, it offers several important nutrients including protein and calcium8. Another super versatile ingredient – eat with berries and nuts, substitute for sour cream or use in baking. You will definitely go through the 32oz container in a week - trust me!
- CHEESE – Cheese is a great source of calcium, fat, and protein. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. That’s a win, win! While cheese may not exactly have the same street-cred as spinach or quinoa, cheese can provide great benefits. While typically fairly high in fat, as long as you eat it in moderation, it can make a healthy addition to any diet.
Sources
- Burton-Freeman B, Linares A, Hyson D, Kappagoda T. Strawberry modulates LDL oxidation and postprandial lipemia in response to high-fat meal in overweight hyperlipidemic men and women. J Am Coll Nutr. 2010;29(1):46-54. doi:10.1080/07315724.2010.10719816
- Kammeyer A, Luiten RM. Oxidation events and skin aging. Ageing Res Rev. 2015;21:16-29. doi:10.1016/j.arr.2015.01.001
- Törrönen R, Sarkkinen E, Tapola N, Hautaniemi E, Kilpi K, Niskanen L. Berries modify the postprandial plasma glucose response to sucrose in healthy subjects. Br J Nutr. 2010;103(8):1094-1097. doi:10.1017/S0007114509992868
- Why It’s Important For You To Drink Water And Stay Hydrated (Accessed October 4th, 2024)https://health.ucdavis.edu/blog/good-food/why-its-important-for-you-to-drink-water-and-stay-hydrated/2022/07
- Quinoa – The Nutrition Source (Accessed October 4th, 2024) https://nutritionsource.hsph.harvard.edu/food-features/quinoa/
- Is Oatmeal Always Healthy For Breakfast? (Accessed October 4th, 2024) https://health.clevelandclinic.org/how-healthy-is-oatmeal-for-breakfast-really
- Healthy Food Trends – Beans and Legumes (Accessed October 6th, 2024) https://medlineplus.gov/ency/patientinstructions/000726.htm#:~:text=Eating%20more%20legumes%20as%20part,even%20help%20prevent%20digestive%20cancers
- Yogurt – The Nutrition Source (Accessed October 6th, 2024) https://nutritionsource.hsph.harvard.edu/food-features/yogurt/
- Is Cheese Bad For You? (Accessed October 7th, 2024) https://www.healthline.com/health/is-cheese-bad-for-you
