The grocery list you need.
Surrounding yourself with mostly the right foods is KEY to kick-start a sustainable weight loss journey. Here's a practical grocery list for you to navigate aisle per aisle like a pro, with some Eat Shed Glow™ favorite brands 🛒 Save, snap, share…and EAT the good stuff!
Produce Aisle
Seasonal fruits (low-in sugar): organic berries, pomegranate, green apple
Seasonal veggies: organic leafy greens, organic broccoli, Brussel sprouts, cauliflower, carrots, turnips, radishes, pumpkins, squash, sweet potatoes
Cooking staples: lemon, avocadoes, garlic & onions
Fresh herbs of choice: basil, cilantro, thyme, mint, dill, rosemary
Meat & Seafood Aisle
Wild or sustainably farmed fish: salmon, trout, halibut, wild shrimps
Skinless (pasture-raised) poultry: chicken breast, turkey
Grass-fed (grass-finished) lean meats: beef, bison, pork, game
Dairy & Eggs Aisle
Full-fat organic animal dairy: yogurt, cottage cheese, milk, creamer preferably from A2 cows or lactose free sources (Green Valley), goat, sheep or buffalo cheese (easier to digest than cow)
Unsweetened plant-based dairy: coconut or almond milk (Califia, Malk), cheese (Miyokos), yogurts (CocoJune) and creamers (NutPods)
Organic pasture-raised eggs: free-range, cage-free, humanely-raised is 2nd best to pasture-raised (Handsome Brook Farms, Carol's, Vital Farms)
Organic soy products: soy milk, tofu, tempeh
Condiments Aisle
Unsweetened ketchup and mustard
Mayonnaise made with coconut oil
Organic soy, tamari or coconut aminos
Herbs and spices of choice
Olive oil for cooking foods at low to medium temperatures like soups and sauces (Graza)
Extra-virgin olive oil for dressing foods like cooked veggies or salads
Avocado or coconut oil for sautéing, stir-frying, and baking foods at medium to high temperatures (Chosen Foods)
Grains & Cereal Aisle
Low-in gluten bread: sourdough, Ezekie
GF grains and seeds: quinoa, millet, organic oats, grain-free granola
GF pasta and bread: made of cassava, quinoa, beans (Explore Cuisine)
Rice: black, red, wild, brown, organic white jasmine
Low-carb options: konjac noodles (Miracle Noodles or Skinny Pasta), hearts of palm pasta (Palmini), almond flour tortillas (Siete)
Organic whole grain pasta (Bionaturae, Jovial) and bread (Dave’s killer bread)
Canned and Packaged Foods Aisle (look for foods marked BPA-free)
Canned veggies (low-sodium, in water): green beans, artichokes, hearts of palm, pickles
Canned beans & soups: peas, lentils, chickpeas, black beans (EDEN Foods)
Canned salmon or tuna (in water): wild salmon (Wild Planet), low-mercury tuna (Safe Catch)
Packaged organic unsweetened tomato sauce: crushed, fire roasted, puréed (Muir Glen, Bionaturae)
Packaged unsweetened broth (low-sodium): chicken, beef, vegetables (Pacific Foods)
Snacks Aisle
Raw or dry roasted nuts (no oils or sugar, sea salt is OK): almonds, walnuts, pecans, pistachios, macadamia and unsweetened nut butters
Raw or dry roasted seeds: chia, flax, sunflower, pumpkin, hemp seeds
Popcorn (Lesser Evil), tortilla and potato chips made with avocado or coconut oil (Siete)
GF fiber-rich crackers: Le Pain des Fleurs, Hü, Mary’s Gone Crackers, Flackers
Dark chocolate (at least 70%+ ideally without soy lecithin): Hü, Jojo’s, Endagered Species, Green & Black’s, Alter Eco
Beverages & Baking Aisle
Mineral and sparkling water (in BPA bottles or glass)
Organic coffee
Organic herbal teas (unsweetened)
Zero-calories natural sweeteners: stevia, monkfruit, allulose in liquid drops or powder
Natural sweeteners: raw or local honey, Mejdool dates or date syrup
Organic unbleached flour or GF flour (oats, almonds)
Quality low-sugar protein powder: grass-fed beef (Equip, Kion), plant-based (Truvani, Ora)
Freezer Aisle
Organic frozen fruits: blueberries, blackberries, raspberries, strawberries
Organic frozen veggies (plain, no added sauces): broccoli, cauliflower or cauli-rice, mushrooms, green beans, vegetable medleys, spinach, edamame (great protein snack!)
Low-carb options: pizza crust (Capello’s, Cauli-power), tortillas (Siete), bread (Base Culture)
Low-sugar ice-cream: dairy (Rebel), non-dairy (So Delicious- no sugar added)
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