Healthy Whole Foods Grocery List

Whole Grains

• Wheat Berries
• Whole Wheat Flour
• Whole Grain Pasta
• Oatmeal (Steel Cut or Rolled Oats)
• Wholegrain rice (Brown, Black, Red, Wild Rice)
• Brown rice
• Quinoa
• Farro
• Bulgur wheat
• Barley
• Wholegrain bread (ensure minimal ingredients and whole grains listed first)
• Popcorn Kernels

Vegetables

• Leafy Greens: Spinach, Kale, Romaine Lettuce, Arugula, Swiss Chard, Bok Choy, Collard Greens
• Cruciferous Vegetables: Broccoli, Cauliflower, Brussels Sprouts, Cabbage
• Root Vegetables: Carrots, Potatoes, Sweet Potatoes, Beets, Turnips, Parsnips
• Alliums: Onions, Garlic, Shallots, Leeks, Scallions
• Nightshades (botanically fruits but culinarily vegetables): Tomatoes, Eggplant, Bell peppers, Chili Peppers, Potatoes (less processed varieties)
• Other Vegetables: Cucumber, Zucchini, Asparagus, Mushrooms, Green Beans, Celery, Corn (whole kernel)

Fruits

• Berries: Strawberries, Blueberries, Raspberries, Blackberries, Cherries, Cranberries
• Pome Fruits: Apples, Pears, Quince
• Citrus Fruits: Oranges, Grapefruit, Lemons, Limes, Mandarins
• Stone Fruits: Peaches, Plums, Nectarines, Apricots, Cherries, Mango
• Melons: Watermelon, Cantaloupe, Honeydew Melon
• Tropical Fruits: Bananas, Pineapple, Kiwi, Mango, Papaya, Pomegranate
• Other Fruits: Grapes, Figs, Dates, Avocados (botanically a fruit but often used like a vegetable)

Nuts, Seeds, Healthy Fats

• Nuts: Almonds, Hazelnuts, Peanuts, Macadamia nuts, Cashews, Walnuts, Pecans, Brazil Nuts, Pistachios
• Seeds: Pumpkin seeds, Sunflower seeds, Chia seeds, Flax seeds, Hemp seeds, Sesame seeds
• Nut Butters: Peanut Butter (natural, no added sugar or oils), Almond Butter, Cashew Butter, Tahini (Sesame Seed Butter)
• Healthy Oils: Olive Oil (Extra Virgin), Avocado Oil, Coconut Oil (unrefined), Flaxseed Oil
• Other Healthy Fats: Avocados, Olives

Lean Meats, Fish, Eggs

• Poultry: Chicken Breast, Chicken Thighs, Turkey Breast, Ground Turkey
• Red Meat (in moderation): Beef (grass-fed preferred), Steak, Ground Beef (lean), Pork Tenderloin, Pork Chops
• Fish & Seafood: Salmon, Tuna, Shrimp, Cod, Sardines, Mackerel, Trout, Oysters, Mussels, Clams, Lobster
• Eggs: Whole Eggs, Egg Whites (pasture-raised or organic preferred)

Beans And Legumes

• Beans: Black Beans, White Beans (Navy, Cannellini, Great Northern), Kidney Beans, Pinto Beans, Chickpeas (Garbanzo Beans), Lima Beans, Adzuki Beans
• Lentils: Green Lentils, Red Lentils, Brown Lentils, French Green Lentils (Puy)
• Peas: Green Peas, Split Peas, Snow Peas, Snap Peas

Dairy (or Dairy Alternatives)

• Dairy: Milk (whole, 2%, skim, organic, grass-fed), Yogurt (plain, Greek yogurt, full-fat or low-fat, unsweetened), Kefir (plain, unsweetened), Unprocessed Cheese (Cheddar, Mozzarella, Swiss, Feta, Goat Cheese – choose minimally processed options)
• Dairy Alternatives (for dairy-free diets): Almond Milk (unsweetened), Soy Milk (unsweetened, organic), Coconut Milk (unsweetened, from a carton not canned), Oat Milk (unsweetened), Cashew Milk (unsweetened), Dairy-free Yogurt (made from almond, coconut, soy, etc., unsweetened)

Herbs & Spices

• Salt (Sea Salt, Himalayan Pink Salt, Kosher Salt)
• Pepper (Black Pepper, White Pepper, Red Pepper Flakes, Cayenne Pepper)
• Dried Herbs: Oregano, Basil, Rosemary, Thyme, Dill, Chives, Parsley, Cilantro, Bay Leaves, Mint, Sage
• Fresh Herbs: Oregano, Basil, Rosemary, Thyme, Dill, Chives, Parsley, Cilantro, Mint, Sage
• Spices: Cumin, Turmeric, Curry Powder, Coriander, Cinnamon, Nutmeg, Ginger, Garlic Powder, Onion Powder, Paprika, Chili Powder, Cardamom, Cloves, Star Anise

Printable Whole Foods Grocery List

Whole Foods Grocery Shopping Tips

To make the most of your whole foods shopping and ensure you’re selecting the best options, consider these helpful tips:

Understanding Whole Foods

Whole foods are essentially foods in their most natural, unprocessed or minimally processed state. They are free from added sugars, artificial chemicals, flavors, and additives. Think of foods that are as close to their form in nature as possible.

While the strictest definition limits whole foods to completely unprocessed items, many people broaden the definition to include very lightly processed foods. Ultimately, the choice of how strictly you define “whole foods” is personal and depends on your dietary preferences and goals.

Smart Food Choices in Each Category

Making informed choices within each food category is key to maximizing the nutritional benefits of your Whole Foods List. Here’s what to look for:

• Dairy Products: Opt for organic dairy whenever possible, ideally from pasture-raised animals. Prioritize unprocessed options and avoid highly processed cheeses that are loaded with additives.
• Eggs: Choose pasture-raised eggs for potentially higher nutritional value and better animal welfare.
• Meat: Select meat raised without antibiotics or hormones. Grass-fed beef is often considered more nutritious than conventionally raised beef.
• Clean Products: Scrutinize labels and select products without added sugars, excessive sodium, or artificial ingredients.
• Bulk Buying: Consider purchasing items like grains, nuts, seeds, and dried beans from the bulk section of your grocery store. This can often be a more economical way to stock up on these staples.

Prioritize Organic Foods

When your budget allows, and particularly for fruits and vegetables, choosing organic options can be beneficial. While “organic” doesn’t automatically equate to “healthy,” in the context of whole foods, organic produce is grown without synthetic pesticides and herbicides, potentially reducing your exposure to these chemicals. Be mindful that organic foods can sometimes come with a higher price tag.

The Importance of Label Reading

For items that are slightly processed, like nut butters or packaged pantry staples, meticulous label reading is crucial. Peanut butter, for example, in its purest whole food form, should only contain peanuts and perhaps a touch of salt. However, many commercial brands add sugar, hydrogenated oils, and other unnecessary ingredients. These added components disqualify them from being considered whole foods.

Salad dressings are another category where hidden additives are common. Always examine the ingredient list to ensure your chosen dressing aligns with whole food principles. If you have specific dietary needs, such as gluten-free, label reading is even more essential, as unexpected ingredients like gluten can sometimes be found in products you might not suspect, like salad dressings.

Make label checking a consistent habit for everything you purchase to ensure you’re truly buying whole foods.

Embrace Fruits and Vegetables Abundantly

Fruits and vegetables are the epitome of whole foods in their purest form. Some individuals who adopt a whole foods diet choose to follow a plant-based approach, excluding meat and dairy altogether, driven by personal preferences or ethical considerations. Others incorporate lean meats and dairy from whole food sources.

Regardless of your dietary choices, prioritize a generous intake of fruits and vegetables. Whether you opt for fresh, seasonal produce or frozen options, both are excellent choices. Frozen fruits and vegetables are often frozen at their peak ripeness, preserving their nutritional value. When buying frozen, just quickly check the ingredient list to confirm no sugars or sauces have been added – but generally, frozen fruits and vegetables are simply that: fruits and vegetables.

Foods to Avoid on a Whole Foods Approach

To stay true to whole foods eating, be mindful to limit or avoid these categories:

• Packaged Foods: Highly processed packaged snacks like chips, crackers, candy, cookies, granola bars, and conventional frozen meals are generally not whole foods.
• Sweets: Limit or avoid refined sugar-laden sweets, including chocolate, candy, pastries, and sugary desserts.
• Added Sugars: Be vigilant about hidden added sugars in all forms (syrups, dextrose, etc.) in packaged foods, sauces, and drinks.
• Pre-made (Prepared) Foods: Reduce reliance on pre-made sauces, ready-to-eat meals, and heavily processed convenience foods.
• Processed Foods: Avoid processed cheeses, deli meats (like bacon, sausage, ham), and other highly processed meat products.
• Fast Food: Fast food meals, including pizza, burgers, fries, and fried chicken, are typically not made with whole foods and are high in unhealthy fats, sodium, and refined carbohydrates.
• Refined Grains: Minimize consumption of refined grains such as white rice, white flour, white bread, and white pasta. Choose whole grain alternatives instead.

Where to Shop for Whole Foods

The good news is that whole foods are accessible at virtually any grocery store. Whether you shop at large chains, budget-friendly stores, or specialty markets, you can find whole food options. Stores like Trader Joe’s and Whole Foods Market are known for their selection of natural and organic foods, but even conventional supermarkets carry a wide array of whole produce, grains, meats, and dairy.

Farmers’ markets are an exceptional source for fruits and vegetables. Often, the produce at farmers’ markets is fresher, locally grown, and may be grown using sustainable practices, sometimes even without pesticides (though it’s always good to ask the farmers directly about their growing methods).

Load up your shopping cart with wholesome, nourishing whole foods!

Whole Food Recipe Ideas to Inspire You

If you’re seeking inspiration for incorporating more whole foods into your meals, here are a few simple recipe ideas to get you started:

Breakfast Idea: Eggs Baked in Bell Peppers (approx. 163 calories)

Ingredients:

• 2 Large Eggs (approx. 144 calories)
• ½ Red Bell Pepper (approx. 18.5 calories)
• Dash of Salt (0 calories)
• Dash of Pepper (0 calories)

Instructions:

1. Slice bell pepper into rings (about 2 thick rings). Enjoy the remaining pepper as a snack or save for later.
2. Lightly spray a pan with olive oil or cooking spray. Place the pepper rings in the pan.
3. Crack one egg into each pepper ring.
4. Cover the pan with a lid and cook until the eggs reach your desired consistency (runny yolk or fully cooked).

Snack Idea: Apple Slices with Almonds (approx. 277 calories)

Ingredients:

• 1 Small Apple (approx. 77 calories)
• ¼ cup Almonds (approx. 200 calories)

Instructions:

1. Slice the apple.
2. Enjoy apple slices with a serving of almonds.
3. Alternative: If you don’t have almonds, substitute with other nuts or seeds like walnuts, pecans, or pumpkin seeds.

Lunch Idea: Sheet Pan Fajita Chicken and Veggies (approx. 369 calories)

Ingredients:

• ½ cup Asparagus spears, chopped (approx. 13.5 calories)
• ½ Yellow Onion, sliced (approx. 27.5 calories)
• ½ Red Bell Pepper, sliced (approx. 18.5 calories)
• 6 oz Boneless, Skinless Chicken Breast, raw (approx. 190 calories)
• Dash of Cumin (0 calories)
• ½ tsp Garlic Powder (0 calories)
• ½ tsp Chili Seasoning (0 calories)
• Dash of Salt (0 calories)
• 1 Tbsp Olive Oil (approx. 119 calories)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper and lightly spray with cooking spray.
3. Thinly slice onion and bell pepper. Chop asparagus into pieces.
4. In a bowl, combine cumin, garlic powder, chili seasoning, and salt.
5. Add chicken and vegetables to the bowl. Toss to coat everything evenly with the seasoning blend. Add more seasoning to taste if desired.
6. Spread the chicken and vegetables in a single layer on the prepared baking sheet.
7. Bake for 30 minutes, flipping the chicken pieces over halfway through (at 15 minutes).
8. Serve immediately, drizzled with olive oil if desired and extra seasonings to taste.

Dinner Idea: Garlic Salmon with Roasted Broccoli (approx. 268 calories)

Ingredients:

• 2 cups Broccoli florets (approx. 62 calories)
• 4 oz Salmon fillet (approx. 200 calories)
• 1 tsp Sesame seeds (approx. 6 calories)
• Dash of Garlic Salt (0 calories)
• 2 tsp Minced Garlic (0 calories)
• 2 Lemon slices (0 calories)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or aluminum foil.
3. In a bowl, toss broccoli florets with minced garlic.
4. Place salmon fillet and broccoli on the baking sheet. Sprinkle garlic salt over both.
5. Bake for 20 minutes, or until salmon flakes easily with a fork and broccoli is tender-crisp.
6. Squeeze fresh lemon juice over the cooked broccoli and salmon before serving.

Read Next

7 Substitutes For Powdered Sugar

5 White Bean Soup Recipes

5 Salmon Poke Bowl Recipes

6 Tuna Wrap Recipes