Your new healthy grocery shopping list

April 26, 2022

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Wouldn’t it be nice if you didn’t have to rack your brain about your weekly grocery list? If you had a shopping list that told you which and how many groceries to buy for the upcoming week? 

To help you out, we’ve created a healthy grocery shopping list based on widely acknowledged and recognised recommendations given by the WHO, the FDA, and other authorities.

And to make your weekly shop even more convenient, we’ve included precise quantities for all groceries. 

So, let’s make your list!

A food pyramid based grocery list

Over the years, the food pyramid has been upgraded in line with new scientific discoveries. There are also slight variations between different countries’ food pyramids as you may have specific preferences based on your diet. 

But overall, it remains one of the best visualisations of a person’s weekly nutritional needs, and that’s why we established our healthy grocery shopping list based on the food pyramid.

Healthy grocery list essentials

In short, a healthy grocery list should include these foods (see below for exact amounts):

  • Whole grains — oats, barley, buckwheat, brown and wild rice, quinoa, millet
  • Bread, cereals, potatoes
  • Vegetables
  • Fruits and berries
  • Dairy products
  • Fish, meat, and poultry
  • Nuts, seeds, legumes, and oils

Keep in mind! The three macronutrients you need are carbohydrates (carbs), protein, and fats. Healthy eating guidelines recommend getting 50–60 % of your daily calories from carbs, 10–20 % calories from protein, and 20–30 % from fats. 

food pyramid groceries

Fruits and vegetables

No healthy diet can get past the fresh stuff, and fruits and vegetables should form the base of any healthy shopping list. 

You should eat 5–7 servings of fruits and vegetables a day. As the WHO puts it, that means at least 400 g of fruits and vegetables a day. Try to eat fruits and vegetables at every meal and include all colours of the rainbow.

Keep in mind that fresh doesn’t always have to mean raw — cooked, steamed or boiled vegetables, and vegetable soup also help you reach that five-a-day goal. 

A glass of unsweetened juice counts as one serving, and don’t forget those delicious berries! 

Whole grains 

Starchy foods like whole grains and other carbohydrate sources should also form the foundation of your diet. 

Slow-release complex carbs provide your body with energy for hours. Choose whole grains like oats, barley, buckwheat, corn, millet, rye, spelt, brown and wild rice, quinoa and others. Whole grain bread and breakfast cereal should also be a staple. But there’s no need to eliminate potatoes, sweet potatoes, white rice, or pasta. 

Since carbs should provide at least 50 % of your daily calories, you should aim at a minimum of 3–5 servings a day or carbs at every meal. 

Since carbs are our primary source of fuel and energy, the more calories you burn and need, the more carbs you should consume. 

Eat a bowl of porridge, cereal, or some toast for breakfast. And feel free to eat rice, potatoes, or pasta with your vegetables and protein for lunch and add complex carbs to your dinner.

Healthy fats

Healthy fats are essential, no matter which diet you follow. There’s no need to eat fat-free products since 20–30% of calories should come from fats. 

As you get saturated fats from lean meats and low-fat dairy products, you should focus on adding so-called ‘healthy’ or unsaturated fats that tend to be plant-based. If you’re consuming 2000 kcal a day, half an avocado with your morning toast, 10–20 g of seeds or nuts as a snack, and one tablespoon of olive oil over your lunchtime salad should do the trick.

Dairy

The higher you look on the food pyramid, the more disparities you might find, and the more you may want to follow your personal preferences. For example, traditional food pyramids recommend consuming at least three servings of dairy products daily. 

This Healthy Eating Pyramid by the Department of Nutrition of Harvard School of Public Health considers modern trends and offers a more sustainable way of constructing your diet. It emphasises nuts, seeds, beans, and tofu as a possible protein source and has reduced the daily recommended amount of dairy to 1–2 servings a day.

So, aim to consume a glass of milk, a cup of cottage cheese or yoghurt, and a couple of slices of cheese a day.

Meat, fish and eggs

These amounts depend on which diet you follow, but general guidelines recommend eating two servings a day. Opt for lean meats and poultry, and limit your amount of red meat. 

Don’t forget to eat fish or seafood once or twice every week. Eggs, beans, and nuts are also good sources of protein.

Make it your weekly goal to eat up to 250 g of white fish and 250 g of oily fish, about 300–400 g of poultry, and between 3–7 eggs. Limit red meat to 100 g per week. 

Consider adding an egg or two to your breakfast, eat 150 g of seafood or meat for lunch, or incorporate nuts, tofu, beans, or other legumes into your dinner.

Sweets, alcohol, spreads, dressings

These products aren’t essential for your health and have no recommended amount. 

You don’t have to quit them altogether, but try to limit your consumption. For example, added sugar shouldn’t exceed 10% of your daily calories. Try out low-fat spreads and salad dressings and choose grilling, oven-baking, steaming, boiling, or stir-frying over frying. 

Avoid eating sweets every day, and go at least four days every week without drinking alcohol.

Healthy weekly shopping list

To sum up the above information, a varied and healthy weekly shopping list may look something like this:

  • 2 kg of different coloured vegetables
  • 500 g of various fruits
  • 500 g of berries
  • 1 litre of unsweetened juice
  • 500 g of whole grain porridge flakes
  • One whole-grain bread
  • 400 g of brown rice, whole grain pasta, buckwheat, or 1 kg of potatoes
  • One bottle of olive oil (which lasts for weeks)
  • Three avocados
  • One pack of nuts or seeds
  • 1 litre of milk or unflavoured yoghurt
  • 600 g of cottage cheese or yoghurt
  • One pack of low-fat cheese
  • Up to 500 g of white and oily fish or other seafood
  • Up to 400 g of poultry and up to 100 g of red meat
  • 500 g of beans, chickpeas, or tofu
  • Six eggs

These are approximate quantities based on a 2000 kcal per day diet — the daily need for an active woman or an inactive man.

As the WHO, FDA and other authorities suggest, this grocery list should provide you with the correct amount of essential nutrients plus vitamins, minerals, fibre and all the other good stuff you need for a healthy diet. 

Give it a go, and don’t hesitate to adjust the foods or amounts based on your needs. If you’re into healthy eating, then be sure to check out our How to eat healthily without sacrificing deliciousness blog post.

Don’t want to spend your whole day finding these groceries? Let Bolt Market do the heavy lifting for you! 

Open your Bolt Food app, select Bolt Market, and get groceries delivered to your doorstep in as little as 15 minutes!

And remember, the Bolt Food app saves your order, so next week’s grocery shopping will be even faster! Read more about Bolt Market.

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