Cari’s Grocery List – Seen on Fox Morning News Today!

Ok, guys. Here is my healthy grocery list that I shared today on Fox Morning News Extra. I’ve also included some sample meal and snack ideas to use once you have your groceries! Email me if you have any questions and I’d be glad to help. Be sure to join our Facebook Fan Page!

Grocery List:


  • Fresh Veggies: sweet potato/yam, spinach salad (you can also steam it or sauté in olive oil),   greens (broccoli, asparagus or brussel sprouts).
  • For Salad: Try spinach, arugula or mixed greens
  • small avocados
  • mushrooms
  • Tomatoes (any color and any size)
  • Fresh Fruit: berries, bananas, apples, grapes + anything else that looks good
  • Fresh Herbs: try basil, rosemary, dill


  • Lowfat Milk or Soymilk
  • Free Range Eggs
  • Greek Yogurt (try lowfat it tastes the same) or lowfat Cottage Cheese
  • String cheese and mozzarella slices (or fresh) for tomato/mozzarella stack


  • Chicken breast, lean ground beef or turkey, fish (try salmon, tilapa)
  • Tofu and/or veggie burgers (check sodium)
  • Fresh grind peanut or almond butter
  • Nuts (for snack or on salad): unsalted/low-salt almonds, walnuts or pecans
  • Canned “light” tuna in water


  • Salsa (low sodium and sugar)
  • Olive Oil (virgin or extra virgin is fine)
  • Balsamic Vinaigrette dressing or make your own w/balsamic vinegar+olive oil
  • Salad Dressing Sprays (low-cal kind)
  • Mustard  and light mayo (not fat-free)


  • Whole Wheat Bread, whole wheat English muffins and Whole Wheat Tortillas
  • Whole wheat crackers
  • Brown Rice
  • Cereal: Kashi or other low-sugar and high-fiber cereal
  • Plain Oatmeal or “steel cut” oats
  • Whole wheat pasta (any shape)
  • Microwave popcorn (small bags with 100 calories)


  • Low-sodium soup
  • Pasta Sauce (get lowest sugar)
  • Frozen section: some frozen veggies or steam packs (watch sodium) or frozen fruit for a smoothie
  • Frozen sweet potato “fries” (you bake) or Alexia sea salt “fries” to bake
  • 1 Bar Dark Chocolate (at least 60% cacao)
  • Skinny-Cow sugar free sandwich or Tofuti “Cuties”

Meal Ideas:


  • 2 frozen whole wheat (try organic) waffles with 1 tbsp peanut or cashew butter
  • “Egg McMuffin”: ¼ of an egg “pancake” (4 eggs made into an omelet shape and cut into 4 pieces –  save pieces for later in fridge) plus one English muffin and ½ slice of cheddar cheese
  • ¼ of above “pancake” in wheat tortilla w/ ½ slice cheddar
  • low sugar yogurt (try Fage Greek yogurt) sprinkled with ½ cup Fit Peak Granola
  • 1 slice whole wheat toast, ½ banana and 1 tbsp nut butter (natural or fresh ground)
  • 1 hardboiled egg, ½ cup berries and 1 slice whole wheat toast
  • 1 serving of Kashi cereal with skim milk  + 1 piece fruit or 1 cup pure juice
  • egg white omelet with any veggies (spinach, mushroom, tomato, etc.), small amount of cheese, 1 whole egg and 3 whites
  • 1 cup cooked oatmeal (old fashioned kind without sugar) plus berries or mixed fruit


  • 1 can tuna, 1 whole wheat tortilla, lettuce or spinach and 1 tbsp light mayo
  • Any salad with mixed greens, protein (grilled steak, tofu, chicken or fish), nuts, ½ avocado or small amount of cheese and dressing (balsamic or other vinaigrette is best) on the side
  • Pasta salad: wheat pasta, cooked chicken, tuna or salmon, bell peppers (yellow, orange, red), celery, black olives and a few sprays of dressing (the low-cal spritzers) or 1 Tbsp. vinaigrette + 1 Tbsp lite mayo
  • Low-sodium soup with 1 whole wheat roll
  • Turkey wrap (prefer organic and low-sodium lunchmeats) with wheat tortilla, mustard, lite mayo and lettuce
  • Tuna or Salmon sushi (2 pieces each or 4 pieces each if sashimi w/o rice) plus seaweed salad and a few pieces unsalted edamame
  • 2 Tofu spring rolls from Whole Foods or other restaurant (only have small amount of the peanut sauce)
  • Grilled fish tacos with 2 corn tortillas, fish, cabbage or lettuce, small amount of sauce
  • ½ cup brown rice mixed with 1 can tuna or chicken, a few nuts and some light Italian dressing


  • 1 handful mixed nuts (preferably unsalted)
  • Trail mix with nuts and dried fruit (can make your own!)
  • 2 Rye Crisp bread crackers with 2 Laughing Cow cheese triangles
  • Wheat crackers (watch sodium) with 2-3 slices gruyere or other hard cheese
  • 2-3 cheese slices, handful of grapes and about 5 walnut halves
  • 1 pear, apple or banana with 1tbs nut butter (cashew, peanut almond)
  • ¼ cup hummus with organic pita chips or raw veggie slices
  • Fruit smoothie with frozen fruit pieces (can buy these bagged already at store), soy or skim milk, acai or pomegranate juice
  • Protein shake with 1 banana, 1 scoop whey protein powder, ½ cup soymilk or skim milk, 1tbsp flaxseed
  • ½ container of Fage greek yogurt with honey (at Whole Foods) good for sweet tooth!
  • ½ cup cottage cheese with a couple pear or peach slices (canned or fresh)
  • ¼ cup roasted chickpeas (drain 1 can and heat in nonstick skillet for approx. 10 min. or until chickpeas are dried and resemble nuts. Season with small amount salt, pepper and paprika)
  • 1 hardboiled egg
  • 5 oz can tuna or chicken with ½ tbsp light mayo
  • 1 Gnu bar or Larabar
  • 1 Kashi crunchy or chewy bar
  • 1 box raisins
  • 1 banana with 1 tsp cashew or almond butter
  • ½ cup chocolate soymilk or 1 skinny-cow ice cream for sweet treat
  • 1 small piece dark chocolate plus a few berries (can keep frozen)

**Please note Cari is not a R.D or M.D. and these meals are recommendations only. Please consult with your doctor before making any changes in your diet.

You may also like


  • Ivori September 26, 2010  

    Hey Cari !

    I noticed that you did not list canned or dry beans, why is that ?

    Thanks !

  • cari October 31, 2010  

    Hi Ivori,

    Sorry for the delay…all the comments weren’t getting sent to me. You know…I guess I just forgot about beans! I do love them and they are a great source of protein and fiber. If you do canned beans…make sure to check the sodium because some brands have a lot. Thanks for the comment : )

Comment on this post