Healthy Grocery List 

The 80/20 rule is your everyday diet plan—eat nutritious foods 80 percent of the time and have a serving of your favourite treat with the other 20 percent. 


Vegetables

spinach

arugula

kale

broccoli

cauliflower 

bell peppers

brussels sprouts 

zucchini

carrots 

asparagus

cabbage

cucumbers

celery

onions

garlic

fresh herbs like basil and parsley

potatoes and sweet potatoes

beets 

butternut squash


Fruits

avocados (choose at different stages of ripeness)

fresh blueberries, strawberries, blackberries, or raspberries (buy frozen to save $)

apples

oranges, lemons, limes, and grapefruit

pomegranate

grapes (green or red)

bananas 

pineapple

cherries

mango, papaya, and star fruit


Dairy products, nondairy products, eggs, and fermented foods

eggs(preferably pasture-raised)

pasture butter

grass-fed full fat or 2 percent yogurt or coconut yogurt

dairy milk, almond milk, or coconut milk (unsweetened, nondairy milk that contains limited ingredients)

full-fat cheeses such as goat cheese, cheddar, and feta


Meat, fish, and vegetarian proteins

whole chicken or skin-on chicken breasts (Use all of it to make soup!)

canned wild-caught salmon (Tip: Almost all canned salmon is wild-caught!)

fresh fish fillets such as flounder or cod

shellfish such as shrimp or crab

ground turkey or grass-fed beef or pork

vegetarian protein sources such as extra-firm tofu or tempeh 


Legumes and grain products

Canned beans such as garbanzo beans, black beans, kidney beans

canned or dried lentils  

grains such as quinoa, amaranth, brown rice, teff, farro, buckwheat, barley, and millet (Find them in individual packages or the bulk food section of some grocery stores.)

rolled or steel-cut oat (Stay away from sugary instant oatmeal — instead choose plain rolled or steel-cut oats and add your toppings.)

corn tortillas made with minimal ingredients


Freezer staples

Veggies and fruits


Frozen greens like spinach and kale
Frozen chopped veggies like broccoli and cauliflower
Frozen fruits like berries, cherries, cubed mango, and pomegranate seeds


Bread and flour

Ezekiel bread 

almond flour 

coconut flour

wheat germ

whole wheat flour


Proteins

Frozen skin-on chicken breast

frozen ground turkey

Frozen wild-caught fish and shellfish


Pantry staples

Fats and oils

The following are healthy, minimally processed fats that promote health in various ways:

olive oil

avocado oil

ghee or grass-fed butter

coconut oil

tahini

unsweetened coconut flakes and coconut butter


Nuts and nut butter

almonds

pumpkin seeds

natural peanut butter (the only ingredients should be peanuts and salt)

almond butter

sunflower seeds

chia seeds 

walnuts

pistachios

Hemp seeds (These tiny seeds can be packed with vitamins, minerals, and healthy fats. They make an excellent addition to smoothies, yogurt, and oatmeal.)

ground flaxseed


Condiments

honey

hot sauce

pure maple syrup

tamari, soy sauce, or coconut aminos

salsa

mustard

vanilla extract

salt and pepper


Spices

turmeric

ginger

cinnamon

sage

red pepper flakes

garlic powder

nutmeg

paprika

curry powder

chilli powder


Canned goods

Canned full-fat coconut milk 

sardines

crushed tomatoes

pumpkin puree 


Miscellaneous

chicken broth 
baking powder

baking soda

cacao and cacao nibs

sun-dried tomatoes


Beverages

tea bags (green and black are great)

herbal teas such as peppermint, hibiscus, and ginger

sparkling water

coffee


Snack foods

dark chocolate 

Unsweetened dried fruits like raisins, figs, mango, or apple rings

grass-fed, nitrite- and sugar-free meat or turkey sticks or jerky

pickles

olives


With this in mind, the 80/20 rule encourages you to eat a healthy, balanced diet that is designed to meet your personal goals and nutritional needs.