Having the right foods stocked makes following your diet plan effortless. The USDA FoodData Central recommends building your diet around whole, nutrient-dense foods—and this comprehensive grocery list gives you everything you need for a successful 75-day journey.
Print this list or save it to your phone. We've organized everything by grocery store section for efficient shopping.
?? Protein Sources
Poultry
- ? Chicken breast (boneless, skinless)
- ? Chicken thighs
- ? Ground turkey (93% lean)
- ? Turkey breast deli meat
- ? Whole rotisserie chicken
Beef & Pork
- ? Lean ground beef (90% lean)
- ? Sirloin steak
- ? Pork tenderloin
- ? Pork chops (boneless)
Seafood
- ? Salmon fillets
- ? Tilapia or cod
- ? Shrimp (frozen, peeled)
- ? Canned tuna (in water)
- ? Canned salmon
Eggs & Plant Proteins
- ? Eggs (whole)
- ? Egg whites (carton)
- ? Tofu (firm or extra firm)
- ? Tempeh
- ? Edamame
?? Vegetables
Leafy Greens
- ? Spinach (fresh or frozen)
- ? Mixed salad greens
- ? Kale
- ? Romaine lettuce
- ? Arugula
Cruciferous
- ? Broccoli (fresh or frozen)
- ? Cauliflower
- ? Brussels sprouts
- ? Cabbage
Other Vegetables
- ? Bell peppers (various colors)
- ? Zucchini
- ? Asparagus
- ? Green beans
- ? Carrots
- ? Celery
- ? Cucumber
- ? Tomatoes
- ? Onions
- ? Garlic
- ? Mushrooms
- ? Sweet potatoes
?? Fruits
Fresh Fruits
- ? Bananas
- ? Apples
- ? Oranges
- ? Berries (strawberries, blueberries, raspberries)
- ? Grapes
- ? Lemons/Limes
- ? Avocados
Frozen Fruits
- ? Mixed berries (for smoothies)
- ? Mango chunks
- ? Pineapple
?? Grains & Carbs
- ? Brown rice
- ? Quinoa
- ? Rolled oats
- ? Whole wheat bread
- ? Whole wheat pasta
- ? Whole wheat tortillas
- ? Sweet potatoes
- ? White potatoes
- ? Couscous
?? Dairy & Alternatives
- ? Greek yogurt (plain, non-fat or 2%)
- ? Cottage cheese (low-fat)
- ? Milk (or almond/oat milk)
- ? Cheese (cheddar, mozzarella, feta)
- ? String cheese
- ? Parmesan
?? Pantry Staples
Canned Goods
- ? Black beans
- ? Chickpeas
- ? Kidney beans
- ? Diced tomatoes
- ? Tomato sauce
- ? Chicken or vegetable broth
Oils & Condiments
- ? Extra virgin olive oil
- ? Coconut oil or avocado oil
- ? Balsamic vinegar
- ? Apple cider vinegar
- ? Low-sodium soy sauce
- ? Hot sauce
- ? Mustard
- ? Salsa
Nuts & Seeds
- ? Almonds
- ? Walnuts
- ? Peanut butter (natural)
- ? Almond butter
- ? Chia seeds
- ? Flax seeds
Seasonings
- ? Salt and pepper
- ? Garlic powder
- ? Onion powder
- ? Cumin
- ? Paprika
- ? Italian seasoning
- ? Cinnamon
- ? Red pepper flakes
Other Essentials
- ? Honey
- ? Maple syrup (pure)
- ? Protein powder (whey or plant-based)
- ? Coffee/tea
Weekly Shopping Plan
According to FDA nutrition guidelines, planning your weekly shopping prevents food waste and keeps you on track.
??? Weekly Shopping Strategy
- Sunday: Main shopping trip (proteins, produce, dairy)
- Wednesday: Mid-week fresh produce restock if needed
- Monthly: Bulk pantry staples (rice, oats, canned goods)
What to Buy Weekly
- Fresh proteins (3-4 lbs for the week)
- Fresh vegetables (what you'll use in 5-7 days)
- Fresh fruits (avoid overbuying—they spoil)
- Dairy (Greek yogurt, milk, eggs)
What to Buy Monthly
- Grains (rice, oats, pasta)
- Canned goods
- Frozen vegetables and fruits
- Nuts and nut butters
- Oils and condiments
- Seasonings
💡 Pro Tip
Take a photo of your fridge and pantry before shopping. You'll avoid buying duplicates and know exactly what you need to restock.