Health & Well-being

Healthy Grocery List


  • apples
  • bananas
  • oranges
  • avocados
  • dried fruit


  • lemons
  • spinach
  • cucumbers
  • carrots
  • kale
  • broccoli
  • onions
  • peppers
  • ginger
  • garlic
  • green beans
  • mushrooms
  • squash
  • potatoes
Benefits of Eating Seasonal Produce
RELATED: Benefits of Eating Seasonal Produce


  • lentils
  • spirulina
  • soy-based tempeh
  • nut butter
  • tahini
  • veggie burgers
  • beyond burgers

Fridge Staples:

  • almond milk
  • vegan butter
  • sauerkraut
  • pesto
  • vegan mayo
  • hummus
  • vegan yoghurt
  • salsa
  • vegan cheese
  • condiments

Pantry Items:

  • chia seeds
  • maple syrup
  • flaxseeds
  • cacao nibs
  • nuts
  • shredded coconut
  • seeds
  • coconut aminos
  • honey
  • apple cider vinegar
Pantry 101
RELATED: Pantry 101

Canned Foods/Non-Perishables:

  • tomato sauce
  • apple sauce
  • tomato paste
  • almond milk
  • beans
  • coconut water
  • chickpeas
  • vegetable broth
  • coconut milk

Pasta & Grains:

  • quinoa
  • GF rolled oats
  • rice
  • GF steel-cut oats
  • GF pasta
  • GF granola
  • GF seeded
  • rice cakes
  • bread
  • brown rice wraps
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  • pre-chopped veggies
  • fruit (blueberries/mixed, etc.)
  • cauliflower gnocchi

Snacks & Chips:

  • popcorn
  • roasted seaweed
  • bars
  • seeded crackers
  • tortilla chips


  • water & tea
  • GF baking ingredients
  • Himalayan salt & black pepper
  • olive or avocado oil
  • nutritional yeast

Tips for Saving at the Grocery Store

  • Shop the perimeter. You will find the freshest whole foods around outside of the store (produce, meats, dairy).
  • Buy in bulk when possible. You don’t have to buy the gallon jug of ketchup, but be conscious of when you are paying for extra packaging. For example, applesauce in a jar is much cheaper per ounce than individual applesauce cups.
  • Compare + contrast. Many stores will put the price per ounce in the corner of the price tag-this makes it easy to compare products that come in different-sized packages.
  • Don’t be afraid to buy the store brand. You will pay extra for the name brand on the label, not necessarily for a better product.
  • Keep it simple. Remember, convenience is costly and extra packaging = extra price.
  • Be attentive to marketing claims. Products are covered with symbols, buzzwords, and health claims. Sometimes they are helpful, but they can often be misleading. For example, Oreos are ‘plant-based’ and gummy worms are ‘fat-free, but it doesn’t make either healthy.
  • Check ingredients. If there are 6 or more – or if there are any you can’t pronounce – it best to skip it.
Grocery Shopping 101
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I am Kiran and I'm a Lifestyle Coach, Podcast Host, Vegetarian Nutritionist, NLP Master Practitioner, Author and an Interior Designer.

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