MY MASTER GROCERY LIST







Newsflash: Humans have no idea how to feed themselves anymore.
It took me a long time to learn what I should and shouldn’t eat.
I had a legit addiction to Sour Patch Kids and Sour Twizzlers…
…Oh, and I would play this excting college game called,
“I just ordered an entire pizza for myself.”
. . .
It
Check refrigerator 5 times until you’re final
. . .
MEAT
Beef
Lamb
. . .
POULTRY
Skinless Chicken
Skinless Turkey
. . .
SEAFOOD
Crab
Red Snapper
Salmon
Seabass
Shrimp
Tuna
Octopus
Clams/Mussels
Halibut
Herring
Mackerel
Mahi Mahi
. . .
VEGETABLES
Wild Arugula
Asparagus
Avocado
Bell Peppers
Broccoli
Cabbage
Cucumber
Carrots
Celery
Cilantro
Dill
Garlic
Garbanzo Beans
Green Beans
Lentils
Green Onion
Kale
Lettuce (all except iceberg)
Mushrooms
Olives
Red Cabbage
Potatoes
Red Onions
Sweet Potatoes
Sea Vegetables (Nori)
Spinach
Squash
Tomato
Watercress
Zucchini
. . .
FRUITS
Apples
Bananas
Strawberries
Blueberries
Blackberries
Raspberries
Cantaloupe
Cherries
Dates
Figs
Grapes
Limes
Lemons
Mango
Melons
Orange
Peaches
Pears
Plums
Prunes
Raisins
Soft Jelly Coconuts
. . .
ALL NATURAL HERBAL TEAS
Burdock
Chamomile
Elderberry
Fennel
Ginger
Raspberry
Tila
. . .
GRAINS
Gluten-Free Oatmeal
Kamut
Quinoa
Spelt
Brown Rice
. . .
NUTS & SEEDS
Hempseed
Chia Seeds
Raw Sesame Seeds
Raw Sesame “Tahini” Butter
Walnuts
Almonds
Cashews
Brazil Nuts
. . .
OILS
Virgin Greek Olive Oil
. . .
SPICES & SEASONINGS
Basil
Bay Leaf
Baking Powder
Fresh Black Pepper
Cloves
Cinnamon
Dill
Nutmeg
Oregano
Tarragon
Thyme
Saffron
Sea Salt
Vanilla Beans
. . .
SWEETS
Honey
Maple Syrup
Pure Agave
Date Sugar
. . .
DRINKS
Spring Water
. . .
Don’t use weekly shopper ads
Again, 99% of foods in shopper ads are not good for you. Trust me.
. . .
Only buy fresh, organic/grass-fed meat, fish, eggs, vegetables, fruit, nuts, seeds, oils, select grains, and spring water.
I buy organic/grass-fed meat, fish, eggs, and vegetables. I also buy some fruit and consider it God’s natural desert. Last but not least, I buy nuts, seeds, healthy oils, select grains, and spring water. That’s literally it. I try not to buy anything that comes in a box. If you want to see my master grocery list, I’ll share it with you here.
. . .
Spend $45 – $68 per person per week on groceries
According to the USDA the average low-cost meal plan for a family of 4 in the US is $731.20 a month and a liberal food plan for a family is 4 is $1,093 a month. So basically that means the average grocery budget is $45.70 – $68.31 per person per week. Of course some people spend way less, but most of the time it’s because they’re buying a lot of cheap, processed foods. If you’re wondering how to create your family budget, I show you how here.
. . .
Meal plan once a week
Plan your healthy meals for the entire week before you buy anything! Basically, you’ll want to see what leftovers you have, create your week’s menu, and write down all the ingredients you need. If you want to see exactly how I do it, I’ll show you how here.
. . .
Use my grocery shopping hack
This will change your life. No more impulse buys. No more being surprised at your total when you check-out. No more wasting time. Use the Instacart app and have a personal shopper shop and deliver your groceries,
even if you’re on a budget. I pay $100 for the year and it’s totally worth it because I can see how much I am spending before I check out. No more going over budget. Period. Even if you don’t want to drop the $100, you can still download the app and fill your grocery cart and not check-out. This way, you can go to the grocery store knowing exactly what you’re going to buy and how much it’s going to cost. If you want to know my best tips for using instacart while sticking to a budget, then go here.
. . .
Meal prep once a week
Once you get your groceries, you’ll want to meal prep. Some people cook their meals for the entire week in advance, but my husband thinks that is disgusting. So, when I meal prep I just pre-cut fruits and veggies. I’ll also make any special fruit or nut snacks for the week.
. . .
Keep a clean and organized refrigerator
Eating healthy is more fun when your refrigerator looks beautiful! Take some time to clean and organize your refrigerator each week. You can check out my refrigerator tips here.
. . .
Repeat over and over for eternity
Think of this as a lifestyle change. Empower yourself by saying things like, “I don’t eat cereal.” instead of, “I can’t eat cereal.” Trust me, by eating fresh and healthy foods your energy, skin, appearance, and relationships will all improve. Your health is the foundation of wealth… so take care of yourself!
. . .
Do this and I promise you’ll feel happier and healthier than ever.
Cheering you on always!
Cristina Neal
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