health, wellness, &

Dr. Joey’s Grocery Shopping List

One of the questions I get asked all the time is “what do YOU buy at the grocery store”. I’m happy to share a complete list of my favourite grocery store items, but keep in mind that everyone’s needs are different when it comes to food and nutrition. The foods listed below are part of a well-rounded healthy diet and promote healthy weight loss. Here are the foods I love and keep on rotation in my home!

Grocery Shopping Tips

  • Plan out your meals for the week before you get to the grocery store to make sure you are buying all the ingredients you need for that week
  • Do not go to the grocery store hungry! You’ll end up buying a lot of foods that you crave and will spend more money
  • Stick to the outer aisles of the store and avoid the inner aisles with the highly processed, packaged foods
  • Look for store brands – store brands are much cheaper than brand-name items and are usually very similar in nutrition!
  • If you don’t have time to go grocery shopping, look into online grocery shopping and grocery delivery services to make your life easier


Look for produce that is in season! Fruits and vegetables are loaded with fibre and promote healthy weight loss and weight loss management.


  • Berries – strawberries, blueberries, blackberries
  • Grapes
  • Cherries
  • Grapefruit
  • Apples
  • Oranges
  • Avocados
  • Peaches
  • Pineapple


  • Dark leafy greens – spinach, kale, collard greens, chard, arugula
  • Carrots
  • Bell peppers
  • Cucumbers
  • Brussels sprouts
  • Broccoli
  • Celery
  • Zucchini
  • Squash
  • Sweet potatoes
  • Onions
  • Tomatoes

Poultry, Meat & Fish

  • Chicken – breast, thighs or a whole roasting chicken
  • Turkey – breast or whole roasting turkey
  • Beef – sirloin, filet, striploin
  • Fish – I buy fresh fish rather than frozen whenever possible
  • Seafood – fresh shrimp, crab, lobster, scallops


  • Omega 3 or organic eggs
  • Egg whites

Breads, Flours, Pasta & Crackers



  • Almond
  • Coconut
  • Quinoa
  • Spelt
  • Kamut
  • Whole grain
  • Amaranth
  • Brown rice


  • Chickpea or lentil pasta
  • Whole grain pasta

Dairy & Dairy Alternatives

  • Elmhurst nut milk and coffee creamers
  • Silk almond milk
  • Yoso coconut yogurt
  • Oikos Greek yogurt
  • Liberte Greek yogurt
  • Laughing Cow cheese
  • Goat’s cheese
  • Light Babybel cheese

Coffee & Tea

  • Stash herbal tea
  • Celestial Seasonings tea
  • Organic ground coffee
  • Matcha powder


  • Various herbs and spices (depending on what I am low on)
  • Cacao powder
  • Avocado mayonnaise
  • Flax meal
  • Chia seeds
  • Hemp hearts
  • Hummus
  • Manuka honey
  • Pure maple syrup
  • Canned chickpeas
  • Canned beans
  • Brown rice
  • Frozen cauliflower rice
  • Avocado oil
  • Cold-pressed olive oil
  • Ghee
  • Olives
  • Organic vegetable or chicken broth (low sodium)
  • Nuts – almonds, cashews, sunflower seeds, pumpkin seeds
  • Nature’s Path cereal
  • Fiber 1 cereal
  • Grain-free granola
  • Lesser Evil popcorn
  • Plain oatmeal
  • Protein Powder – Sun Warrior and Vega One

Like what you’ve read? Check out my blog post on game changing health habits for weight loss here.

  1. Terry says:

    Hi, I would like to know if I wish to have a plant based dinner can I have the legumes at night as he protein?

    • Joey Shulman says:

      Legumes are a great source of protein! I usually recommend around 1/2 cup of legumes as a serving of protein during the day and 1/4 cup at dinner.

  2. Linda French says:

    I have just print the shopping list my plan is to clean out my cabinets and replace what needs to be replaced.

  3. Sandra Pugliese says:

    how much is your 30 day start up plan?
    Thank you

  4. Diane Jensen says:

    Hi Dr. Joey
    I’m on Prolia for bone loss but it’s causing so much hair loss and I’m worried about my kidneys long term.
    I heard that you should not be taking it more than 10 years and I’m coming up to that.
    I was on Flosemax before that but it caused so many stomach and reflux problems.

    I am 68 years and have never broken any bones, weight 162 lbs. Not looking to lose weight but live more healthy with drug alternatives.

    Hopefully you can help. Thank you

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