No Excuses Shopping List

Vegetables (Fresh or frozen)

Asparagus
Broccoli
Brussels sprouts
Carrots
Cauliflower
Celery
Collards/Turnips/Kale
Cucumbers
Green beans
Lettuce
Mushrooms
Onions
Peppers
Potatoes or sweet potatoes (small)
Snow peas
Squash
Tomatoes
Zucchini
Garlic and ginger, for flavor

Breads and grains

Brown rice
Oatmeal or instant oatmeal
Unsweetened whole-grain cereals
Whole-wheat breads
Whole-wheat pastas

Dairy and eggs

Eggs or egg substitute
Light string cheese
Light soy milk
Low-fat or non-fat cheese
Low-fat or non-fat milk  
Low-fat or non-fat yogurt
Trans fat–free margarine

Meats

Fish and shell fish
Lean cuts of beef/pork
Lean ground beef
Skinless, boneless chicken breasts
Tofu
Turkey and turkey sausage

Fruits (Fresh)

Apples
Bananas (small)
Berries
Grapes
Mangos
Melons
Nectarines
Oranges and other citrus
Peaches
Pears

Canned foods 

Canned beans (in water)
Salmon or tuna (in water)
Tomatoes
Tomato paste

Frozen items

Frozen vegetables (No sauce)
Fruit juice bars
Vegetarian burgers

Snacks 

Raisins
Plain popcorn (microwave or kernel)
Unsalted nuts

Staples

Mustard
Dried beans and lentils
Flavored vinegars
Herbs & spices
Low-fat mayonnaise
Low-fat salad dressing
Low-sodium soy sauce
Nonstick cooking spray
Olive or canola oil 

Beverages

Coffee and tea
100% fruit juice
Sparkling water