empowerME(nt)

This is a list for people who are just getting started on a diet and don’t know what to get. If you would like to know my personal grocery list, just send me a quick message and I’ll be happy to share it with you.

Check out my tips for healthy eating on a budget here 

Fridge:

Cheese:

• reduced-fat or fat-free hard cheese, such as parmesan
• grated cheese
• cream cheese
• cottage cheese

Condiments:

• mustard
• ketchup
• light or nonfat butter
• light or nonfat margarine
• low-fat salad dressing
• low-fat sour cream
• light mayonnaise

Cooking essentials:

• bottled minced garlic
• fresh lemons and limes to squeeze for juice

Diet beverages:

• flavored waters and seltzers
• soda
• light juice cocktails
• sugar-free lemonade mixes

Dips:

• hummus
• black bean dip
• fat-free or low-fat sour cream-based dips

Eggs/liquid egg substitute

Fresh Fruit:

• whole items such as apples and plums
• cut up melons and mixed fresh fruit salad
• grapefruit, banana

Fresh vegetables:

• whole items for slicing and dicing
• asparagus, broccoli
• bagged salad mixes
• Cut-up vegetables for dips

Hot dogs and bacon:

• Canadian-style bacon
• light turkey or pastrami bacon
• reduced-fat or fat-free hot dogs

Luncheon meats:

• deli-sliced turkey breast
• lean ham
• roast beef

Meat, fish and poultry:

• lean beef
• skinless fish
• lean ground chicken
• turkey breast

Meat alternatives:

• soy dogs
• tofu
• tempeh
• seitan

Milk:

• skim
• buttermilk
• almond milk

Starches:

• tortillas
• wonton wrappers
• fresh pastas

Yogurts/smoothies (low-fat or fat-free varieties)

Freezer

Breakfast items:

• whole-grain waffles
• pre-made pancakes

Frozen desserts:

• light and fat-free ice creams, muffins and cakes

Frozen Entrees (light breakfasts, lunches, dinners and side dishes)

Frozen Fruit (for baking and making smoothies) 

Frozen Starches (low-fat/low-calorie potatoes and squashes)

Frozen Vegetables (whole, cut-up and sliced for soups, stir-fries and other entrees)

Meal kits (Asian stir-fries that include already cut veggies and light sauces)
Meat substitutes:

• veggie burgers
• soy products

Meat, fish and poultry:

• lean beef
• skinless fish
• lean ground chicken
• lean ground turkey breast

Soup (bean-based, broths for cooking)

Pantry

Baking mixes/needs:

• angel food cake
• spice cake
• reduced-calorie pancake and brownie mix
• light or fat-free, sugar-free pudding and gelatin mixes
• sugar and/or sugar substitutes

Beans and lentils (canned and dried; kidney, pinto, black, chickpeas, etc.)

Bread/starches:

• light whole-wheat or whole-grain breads
• reduced-calorie hamburger and hot dog buns
• pre-made thin pizza crust
• reduced-fat crackers

Canned fish (tuna and salmon packed in water)

Canned vegetables and soups:

• pureed pumpkin for baking
• chopped chilies
• canned artichoke hearts
• fat-free broth
• reduced-fat tomato-based soups

Canned fruit (packed in water or their own juice)
Cereal:

• high-fiber varieties
• dry oats and farina
• instant flavored oatmeal

Dried fruit/vegetables:

• cranberries
• raisins
• apricots
• sun-dried tomatoes
• dehydrated vegetable snack mixes

Jam/jelly

Oil, vinegar, cooking spray and other bottled sauces/dressings

• teriyaki
• reduced-sodium soy
• reduced-calorie syrup
• olive-oil flavored cooking spray, etc.

Pasta, rice and other dry grains:

• whole-wheat pasta
• brown and wild rice
• bulgur
• couscous

Peanut butter or other nut butters/nuts 

Savory snacks:

• light popcorn
• baked chips
• portion-controlled cracker packs

Seasonings:

• dried herbs and spices
• prepackaged seasoning packets

Shelf-stable vegetables:

• whole onions
• heads of garlic
• potatoes

Sweet snacks (reduced-fat and fat-free candy, cookies and chocolates)

Tomato sauce and paste:

• bottled and canned
• plain and seasoned

Getting Started? Look no further

• Canned, fat-free refried beans (for burritos, quesadillas and vegetable dips)
• Flavored mustards (such as tarragon, dill and honey mustards for sandwiches, potato and poultry toppings)
• Flavored salsas/canned seasoned tomato products (for potato toppings, vegetable dips, poultry and fish, Mexican-based dishes)
• Frozen veggie burgers (black bean, Southwestern- and Indian-flavored and soy burgers)
• Grapes (wash and freeze for a frozen treat)
• Gum
• High-fiber crunchy cereal (to snack on or mix into yogurt) 
• High-quality dark chocolate 
• Highly flavored vinegars (high-quality balsamic vinegar and herb-infused vinegars)
• Highly flavored cheeses (Parmigiano Reggiano, crumbled feta, blue cheese)
• Highly flavored oils (toasted sesame, walnut, extra-virgin olive oil)
• Light crackers/cookies (look for pre-portioned snack packs)
• Light or fat-free whipped topping (for dessert toppings or as a dip/topping for fresh fruit)
• Light or nonfat sour cream and plain yogurt (for making dips and sauces; plain, fat-free Greek yogurt is nice and thick — perfect as a chili/stew topping and thicker creamy sauces)
• Low-fat microwave popcorn
• Granola Bars
• Mini packs of low-fat cottage cheese 
• Pistachios in shells/tamari roasted almonds 
• Whole-wheat pitas/tortillas/wraps (use for sandwiches or slice, season and toast for homemade chips)
• Soy chips/baked chips/flavored rice cakes
• Spaghetti squash (bake and remove flesh with a fork as a pasta alternative)
• String cheese
• Sugar-free, fat-free pudding and gelatin
• Sugar-free, fat-free fudge pops, ices and ice cream bars
• Sweet potatoes (for homemade oven-baked fries)
• Whole-wheat pasta and whole-wheat couscous