11+ Grocery List Examples – PDF

Sticking to a list can be really helpful especially when we would tend to easily forget when we are on a tight budget or especially when we want to stay focused. Having a grocery list is one of the ways to help you stick with what you are only ought to buy and it helps you stay focused to keeping your well-being healthy, stick to your grocery budget, and get rid of the temptations whenever you would having your grocery shopping.

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Tips on Creating Your Grocery List

Here are some tips to consider when you would be writing your grocery list that can definitely help you not bust your budget or diet:

1. Organize Your Grocery Shopping List According to Aisles

When organizing your grocery shopping list, make sure you organize it according to aisles. For sure, you are already acquainted with the layout of the local market or grocery store where you would frequently buy your food from. This ensures you not to be easily tempted to go the aisles where there are racks full of tempting, unhealthy foods that threaten your budget and diet. You may also see quality checklist examples & samples.

2. Plan Your Meals Ahead of Time

Planning your meals ahead of time enables you to determine what are the important and necessary ingredients you only need to buy. This is also an excellent way to maintain having a healthy diet. You may also like to do checklist examples.

3. Check Out Your Supply of Staple

Before listing down the things you would buy in grocery shopping, make sure that you have already checked your staple supply and see to it that you would only put on your list the items that you lack. Do not buy any item that you still already have in your favorite pantry staple supply. You may also see to do checklist examples.

4. Be Realistic

Be realistic in determining what are the important food items that you should include in your grocery list. Be realistic in a sense that you know that you are definitely going to eat the food that you have included in your grocery list. Do not also to try buying food that You may also like quality checklist examples & samples.

Cheap and Healthy Shopping List Example

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Clean Eating Grocery List Example

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Clean Eating Grocery List Example

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Example Grocery List for Single People

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Get Ready Grocery Shopping List Example

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Starter Grocery List Example

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5. Organize Your Grocery Shopping List by Category

It is organizing your grocery shopping list into different food categories that you can excellently save your time and make your grocery shopping stress-free. It is also in organizing your grocery shopping into categories that you can shop efficiently and it reduces the possibility of you to purchase something on impulse. You may also check out registry checklist examples & samples.

Here are some of the suggested categories for your grocery list as well as the suggested items under each of the category:

Bakery and Bread

  • Whole wheat bread
  • pita pockets
  • English muffins
  • Whole-grain flour tortillas

Healthy tips:

  • Make sure you would look for words like “whole wheat” or “whole wheat flour” when you will be looking for the ingredients on the label.  You may also see to do checklist examples.
  • Make sure you would buy a kind of whole-grain bread that has at least 3 to 4 grams of fiber and also make sure that it has less than 100 calories per slice. You may also like quality checklist examples & samples.

Meat and Seafood

  • Skinless chicken or turkey breasts
  • Ground turkey or chicken
  • Salmon, halibut, trout, and mackerel
  • Reduced-sodium lunchmeat such as turkey and roast beef

Healthy tips:

Pasta and Rice

  • Brown rice
  • Whole wheat or whole-grain pasta

Healthy tip:

Oils, Sauces, Salad Dressings, and Condiments

  • Tomato sauce
  • Mustard
  • Barbecue sauce
  • Red-wine vinegar
  • Salsa
  • Extra virgin olive oil, canola oil, nonfat cooking spray
  • Jarred capers and olives
  • Hot pepper sauce

Healthy tips:

  • There are sauces and condiments that have high amounts of sodium and sugar– make sure you look for sugar-free alternatives as well as check on the sodium levels. You may also see quality checklist examples & samples.
  • You can always replace mayonnaise with healthier but equally delectable alternatives such as salsa and hot sauce. You may also check out start-up business checklist examples.

Cereals and Breakfast Foods

  • Whole-grain or multigrain cereal
  • Steel-cut or instant oatmeal
  • Whole-grain cereal bars

Healthy tips:

  • Choose cereals and cereal bars that have high amounts of fiber but low in sugar. You may also like construction checklist examples.
  • As much as possible, do not buy cereals that have artificial flavor, instead, choose plain-flavored cereals and just add berries, dried fruits, or nuts to add natural and healthy flavor to your cereal. You may also see marketing checklist examples & samples.

Soups and Canned Goods

  • Diced or whole peeled tomatoes
  • Tuna or salmon packed in water
  • Low-sodium soups and broths
  • Black, kidney, soy, or garbanzo beans; lentils, split peas
  • Diced green chilies

Healthy tips:

  • Canned goods could contain a high amount of sodium so you have to make sure that you check the label first and see how much is the sodium content of every canned good that you buy and make sure you look alternatives that have low amounts of sodium. You may also like construction checklist examples.
  • If you are to buy canned fruits, always choose those that are with juice and not the one packed in syrup. You may also see marketing checklist examples & samples.

Frozen Foods

  • Frozen vegetables such as broccoli, spinach, peas, and carrots
  • Frozen fruit such as strawberries, raspberries, and blueberries
  • Frozen shrimp
  • Low-fat ice cream or frozen yogurt

Healthy tips:

  • When cooking soups, casseroles, and stews, opt for frozen vegetables. You may also like checklist examples for students.
  • Do you want a healthy snack or healthy breakfast? Whip out a smoothie using low-fat frozen yogurt and blend it with frozen fruits like blueberry and strawberries. You may also see audit checklist examples & samples.

Dairy, Cheese, and Eggs

  • Butter or spread
  • Eggs or egg substitutes
  • Fat-free or low-fat yogurt
  • Fat-free or low-fat cottage cheese
  • Firm tofu
  • Low-fat cheese or string cheese snacks
  • Skim or low-fat milk or soymilk

Healthy tips:

  • For your butter or spread, choose an alternative that does not contain hydrogenated oils.  You may also check out registry checklist examples & samples.
  • Into whole-fat cheeses and butter? Do not be too hard on yourself and deprive yourself of one; you can always have smaller portions of it. You may also like quality checklist examples & samples.
  • Notice that pre-sweetened or flavored yogurts are cheaper than those that have a plain flavor? This is because it’s less healthy compared to plain yogurt and is only rich in sugar and calories. Opt for plain flavored yogurt and just add your own healthy flavors such as fresh fruit or jam. You may also like to do checklist examples.

Snacks and Crackers

  • Whole-grain crackers
  • Dried fruit such as apricots, figs, prunes, raisins, and cranberries.
  • Nuts such as almonds, cashews, walnuts, peanuts, pecans, and pistachios.
  • Seeds such as sunflower seeds, sesame seeds, whole or ground flaxseeds.
  • Peanut butter, almond, or soy butter
  • Hummus
  • Dark chocolate pieces

Healthy tips:

Produce

  • Fruits such as bananas, apples, oranges, mangoes, strawberries, and blueberries
  • Vegetables such as sweet potatoes, baby spinach, broccoli, and carrot sticks

Healthy tips:

  • Make sure you choose and buy fruits and vegetables that you know that are in season — these taste better and often cost loss. Opt for locally grown fruits and vegetables as well.  You may also see audit checklist examples & samples.
  • Find preparation a hassle? You can also opt for precut fruits and vegetables. You may also check out registry checklist examples & samples.

Drinks

  • Unsweetened green and flavored teas
  • High fiber pineapple juice
  • Calcium-fortified orange juice
  • Sparkling water

Healthy tips:

  • Be warned: do not buy a juice that only says “juice drink”. Make sure that what you are picking up from the rack is a 100% fruit juice. You may also like quality checklist examples & samples.
  • Want to add spice and taste to your sparkling water? Just add fruit juice. An easy at-home recipe is to add fruit juice to sparkling water. You may also see to do checklist examples.

Health Grocery List Example

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Master Grocery List Example

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The Ultimate Grocery List Example

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Weekly Grocery Shopping List Example

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Whole 30 Grocery Shopping List Example

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Healthy eating lies on the way you would do your grocery shopping. Without a grocery list, you can get easily tempted into buying grocery items that are not healthy for you. However, even if you are already practicing the use of a grocery list when grocery shopping but you would still buy grocery items that are unhealthy, it’s definitely not the grocery list’s help but it’s on you and your lack of discipline. Self-control and discipline is still the important key if you would want to maintain a healthy body or a healthy lifestyle in general. You may also see grocery checklist examples.

We hope that these grocery lists have helped you in creating your own– you can also make use of these if you feel like you are in a rut. Enjoy grocery shopping.

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