Whole Foods Shopping List

Whole Foods Shopping List

Starting a new diet can be daunting, and if you’re looking to start a whole foods diet it may be hard to start. So where do you start? Here is the ultimate list to start a whole foods diet and what you should get – and what you should avoid.

What you SHOULD NOT BUY

  • No refined grains
  • White flour and foods made with them
  • White starches, like pasta, rice or breads
  • No refined sugars
  • Table sugar
  • Sweets, like cakes cookies, ice cream, soda etc.
  • Nothing that comes in a bag, box, bottle or package that has more than 5 ingredients, preferably less than 4, and none of those should be sugar, or trans fats
  • Nothing deep fried foods
  • No fast food junk

WHAT YOU SHOULD BUY

Whole Grains

  • 100% whole wheat flour (must way whole wheat not just wheat)
  • 100% whole wheat or whole-grain bread, tortillas, hot and hamburger buns, etc.
  • Ezekiel bread
  • 100% whole wheat pasta
  • Bob’s Red Mill™ offers very clean flour varieties, including almond flour, coconut flour, soy flour and many others
  • Amaranth
  • Barley
  • Brown rice
  • Wild rice
  • Buckwheat
  • Bulgur
  • Quinoa
  • Rye
  • Spelt
  • Steel cut oats (no added sugar)
  • 100% whole grain cereals, like Kashi™ 7 Whole Grain Flakes, Grape Nuts and others (check ingredients)

Fats

Produce

  • All fresh vegetables
  • All fresh fruits

Meats and Poultry

  • Grass fed, pasture raised, or organic meat is always best as it is devoid of antibots and growth hormones fed to traditionally farmed animals
  • Fresh red meat (steaks, hamburger, ribs and roasts)
  • Fresh pork (steaks and roasts)
  • Fresh chicken
  • Bison or venison
  • Fresh turkey

Fish and Seafood

  • All fresh fish and seafood, preferably wild caught versus farm raised

Dairy

  • Eggs (pasture raised/grass fed or organic)
  • Organic milk or milk from grass fed cows
  • Nut milks (without added sugar)
  • Soy milks (without added sugar)
  • Organic Greek yogurt
  • Organic soy yogurt
  • Cottage cheese
  • Sour cream
  • Block cheeses (shredded adds a chemical to keep the cheese separated)

Beans & Legumes

  • Dry beans are best, canned is okay as long as there is no added sugar or salt
  • Adzuki beans
  • Black beans
  • Chickpeas
  • Kidney beans
  • Lentils
  • Navy beans
  • Pinto beans
  • Split peas
  • White beans

Canned Items

  • Look for cans that are BPA free
  • Should have the “Non-GMO Project Verified” Seal

  • Vegetables packed in water without sugar and low sodium
  • Canned beans with no added sugar and little to no added sodium
  • Pure coconut milk
  • Marinara sauce with no added sugar and little to no added sodium
  • Olives
  • Tomato sauce or paste (no added sugar)
  • Tuna (packed in water)
  • Chicken (packed in water)
  • Fruit packed only in water (no added sugar)
  • Stocks and broths without sugar, dextrose and low sodium
  • Pickles (in moderation due to salt)

Sweeteners

  • Stevia – natural sweet powder derived from the South American her b Stevia rebaudiana
  • Raw honey (in moderation)
  • Sucanat (in moderation)
  • Organic evaporated cane juice (in moderation)

Condiments and Spices

  • Vinegar
  • Mustard with no added sugar
  • Sugar free ketchup
  • All fresh and dried herbs and spices
  • Tahini
  • Hummus
  • Relish (must not have added sugar)
  • Pico De Gallo
  • Fresh salsa
  • Kimchi
  • Sauerkraut
  • Low sodium soy sauce

Packaged and Snack Foods

Beverages

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Becky

Owner and Editor at Week99er
Becky is Content Creator in metro-Detroit. She is also an interior designer, a former adjunct professor, a gluten free foodie, and world traveler. Week99er is a lifestyle site featuring real life reviews of the latest in entertainment, technology, travel destinations and even set visits. Her Youtube channel gives in depth reviews and travel videos. Contact her at [email protected]

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