Healthy Fitness Grocery List

Healthy Fitness Grocery List
Written by The Protein Chef

I decided to write up a grocery list of everything I can think of that is remotely healthy to buy in a grocery store since I’m always asked about a “list” of things to buy. I’ve probably missed some things and will edit it as I come across “new” stuff or remember others. I’m sure you will all have stuff to add also and I’d love to hear it so I can add it as well as try it!

Check out my ingredients page:


  • Boneless, Skinless Chicken Breast
  • Tuna
  • Eggs
  • Fish (nothing farm raised)
  • Shrimp
  • Extra Lean Ground Beef or Ground Round (92-96% or higher)
  • Protein Powder
  • Egg Whites or Eggs
  • Ribeye Steaks or Roast
  • Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
  • Top Sirloin (aka Sirloin Top Butt)
  • Beef Tenderloin (aka Filet, Filet Mignon)
  • Top Loin (NY Strip Steak)
  • Flank Steak (Sir Fry, Fajita)
  • Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% or higher Lean Ground Round)
  • Ground Turkey, Turkey Breast Slices or Cutlets
  • Low Sodium Deli Cuts


  • Oatmeal (Old Fashioned or Quick Oats)
  • Beans (pinto, black, kidney)
  • Oat Bran Cereal
  • Brown Rice
  • Quinoa
  • Farina (Cream of Wheat)
  • Multigrain Hot Cereal
  • Low-sugar cereal (High fiber/protein)
  • Grits
  • Waffle/Pancake mix (whole wheat)
  • Whole Wheat/Whole Grain Breads (loaf, bagels, tortillas, wraps, rolls, english muffins, eggos, etc)
  • Pasta
  • Rice (white, jasmine, basmati, arborio, wild)


  • Apples
  • Avocados
  • Bananas
  • Cantaloupe
  • Pears
  • Plums
  • Grapes
  • Kiwi Fruit
  • Apricots
  • Nectarines
  • Peaches
  • Berries
  • Oranges
  • Grapefruit


  • Asparagus
  • Artichokes
  • Bell Peppers (Red and green)
  • Broccoli
  • Cauliflower
  • Brussels Sprouts
  • Carrots
  • Celery
  • Corn
  • Eggplant
  • Peas
  • Green Beans
  • Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
  • Cabbage
  • Collard Greens
  • Salad Mix
  • Spinach
  • Tomatoes
  • Mushrooms
  • Cucumbers
  • String Beans
  • Onions
  • Green Onions
  • Potatoes
  • Sweet Potatoes
  • Zucchini and Other Squash
  • Garlic

Healthy Fats

  • Natural Style Peanut Butter
  • Olive Oil or Safflower Oil
  • Nuts (peanuts, almonds)
  • Flaxseed Oil


  • Low or Fat Free Cottage Cheese
  • Low or Fat Free Milk
  • Greek Yogurts
  • Fat Free Yogurts
  • Fat Free Cream Cheese
  • Fat Free Whip Cream
  • Fat Free Sour Cream
  • Fat Free Cheeses


  • Bottled Water
  • Diet Soda
  • Crystal Light
  • Green Tea
  • Diet V8 And Other Diet Juices
  • 50% Less Sugar Orange Juice
  • Low/No Calorie Sports Drinks (ex: G2/Powerade Zero)


  • Fat Free Mayonnaise
  • Reduced Sodium Soy Sauce
  • Reduced Sodium Teriyaki Sauce
  • Balsamic Vinegar
  • Salsa
  • Anything by Walden Farms
  • Spray butter (low or no cal)
  • Garlic Salt
  • Onion Salt
  • Salt
  • Hummus
  • Pepper
  • Chili Powder
  • Mrs. Dash
  • Steak Sauce
  • Sugar Free Maple Syrup
  • Chili Paste
  • Ketchup (low or no sodium if possible)
  • Mustard
  • Extracts (vanilla, almond, etc)
  • Low Sodium Beef or Chicken Broth
  • Plain or Reduced Sodium Tomato Sauce, Puree, Paste
  • Cooking Oil Sprays

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About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • Derek, I know this is a grocery list article but the cottage cheese recipes that you are unbelievably delicious compared to what I expected! I didn’t think it was possible to make it taste good, but I’ll be making more of your recipes for sure..Just wanted to stop by and let you know that your site is helping me explore my options with food while remaining on my path, making it that much easier and fun brother! I have always loved buying and cooking my own food and now I can mix so many ideas with yours, very pumped and intrigued. So for what it’s worth, I appreciate it. Take care buddy

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