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My Grocery List
Below is what I typically eat at home, i.e. when not eating at restaurants or on trips. Press here for info on my recipes. Based on the very few times I calorie-counted, I typically eat about 3000±500 kcal daily.
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Nutritional reasons for inclusion, or caveats, may be explained in my blog if not here in {curly brackets}:
- [fortified] certified-organic almondmilk such as: **
- Mooala organic banana milk
- Orgain Organic Almondmilk +Protein Unsweetened Vanilla
- Whole Foods 365 Organic Unsweetened [Vanilla] Almond Milk, unfortified version {Fortified contains cyanocobalamin; I prefer other forms of B12.}
- Organic cereal (mix with milk above, and/or nuts/oats and/or unfrozen fruit below) such as: *
- Cascadian Farm Organic Purely O's
- Cascadian Farm Organic No Added Sugar varieties (e.g. Vanilla Crisp ¶, Cinnamon Apple ¶) {¶ Less often consume, due to coconut oil which can raise LDL §}
- organic raw unseasoned nuts such as: *
- Wilderness Poets Organic Wild Mix "Delight Trail Mix" (pecans, cashews, pistachios, white mulberries, coconut flakes)
- International Harvest "Go Take a Hike!" raw organic trail mix (golden raisins, cashews, mulberries, goji berries, cacao nibs, pistachios)
- GoodSam raw unsalted organic macadamia nuts
- Whole Foods 365 Organic nuts (e.g. cashews, walnuts, pecans)
- organic unfrozen unsweetened fruit such as: *
- Whole Foods 365 Organic Bing Cherries, unsweetened
- Made in Nature Organic Dried Figs, Dates & Apricots
- Aurora Natural Organic Cranberries, no sugar added
- Whole Foods 365 Thompson Raisins, seedless (bag)
- Whole Foods 365 Organic California Raisins, sun-dried (box pack)
- Whole Foods 365 Organic Goldenberries {I prefer these with savory food, not cereal}
- organic plain steel-cut oatmeal, such as:
- NOW Foods Organic Steel Cut Oats
- Bob's Red Mill Organic Steel Cut Oats
- Jasberry Organic Superfood Rice Original (microwavable/precooked package)
- Whole Foods 365 Organic Red & White Quinoa (microwavable package)
- Whole Foods 365 Organic Whole Wheat Bread
- organic frozen unseasoned [mixed] vegetables/fruit (various brands; e.g. 365, Cascadian Farm) such as:
- Whole Foods Market Organic Root Vegetables (sweet potatoes, orange & yellow carrots, parsnips, red onions)
- Whole Foods Market Organic Mixed Vegetables (carrots, corn, green peas, green beans)
- Whole Foods 365 Organic Peas & Carrots
- Whole Foods 365 Organic Mediterranean Blend (zucchini, yellow squash, carrots, green beans, red peppers, onions)
- Whole Foods 365 Organic California-Style Blend (broccoli, cauliflower, carrots)
- Whole Foods 365 Organic Stir-Fry Blend (broccoli, carrots, green beans, onions, red bell peppers, mushrooms)
- Whole Foods 365 Organic French-Style Green Beans
- Whole Foods Market Organic Mixed Mushrooms (white, crimini, portobello, shiitake)
- Trader Joe's Organic Foursome Vegetable Medley (supersweet corn, green peas, julienned carrots, green beans)
- Trader Joe's Organic Peas
- Pitaya organic frozen avocado
- Whole Foods 365 Organic Wild Blueberries
- Whole Foods 365 Frozen Sliced Strawberries & Bananas
- Whole Foods 365 Organic Berry Blend (strawberries, blueberries, blackberries)
- Whole Foods 365 Antioxidant Fruit Blend (strawberries, dark sweet cherries, blueberries, pomegranate arils)
- Trader Joe's Organic Antioxidant Berry Blend (strawberries, blackberries, blueberries, raspberries)
- refrigerated organic hydroponically-grown broccoli sprouts, available from brands such as:
- organic bananas (can be travel-friendly, particularly if still green *)
- minimally-processed protein/nutrient bars such as: *
- IQBAR
- jonesbar
- POW BAR (Made in Niseko) ^
- Yumi Organic bar
- Shonai Special KAKI energy bar ^
- Whole Foods 365 Organic Mediterranean EVOO **
- unsalted seasoning such as: *
- Bragg Organic Sprinkle 24 Herbs & Spices Salt-Free Seasoning Blend
- Frontier Co-op Organic Salt-Free Lemon Pepper Seasoning
- organic hummus such as various flavors of:
- Whole Foods 365 Organic Hummus
- CAVA organic hummus † {I've tried the non-organic version; organic version not widely available}
- Cedar's [Reserve] organic hommus
- Little Sesame hummus {note about jalapeño flavor: it seems only the jalapeno is not organic}
- organic peeled/unshelled chestnuts (e.g. Blanchard & Blanchard, Galil, Gefen) *
- water: RO-filtered (e.g. Bluevua) and/or metal/glass-bottled (e.g. PATH, Mountain Valley, Saratoga) **
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Currently I typically eat seafood up to a few times a week, usually at restaurants (on trips, I eat seafood more often). I also typically eat 1-2 eggs a day (currently more often 1). My pantry includes these:
- [canned] seafood including salmon, sardines, anchovies, mussels; these are some I've more commonly gotten: *
- Patagonia Provisions (e.g. fish, mussels)
- Wild Planet (e.g. salmon, skipjack tuna) {Not sardines due to relatively high arsenic §}
- Cento (e.g. sardines)
- Fishwife (e.g. sardines)
- Sea Tales (e.g. sardines)
- Henry & Lisa's (e.g. sardines)
- organic hardboiled unshelled eggs (e.g. Vital Farms Pasture-Raised)
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Daily:
- Complement Essential (1 capsule per main meal eaten at "home" [e.g. my home / girlfriend's / hotel room], up to 3 per day) {Third-party test results publicly available on manufacturer website.}
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Any nutritional reasons may be explained in my blog if not here in {curly brackets}, but sometimes it's just due to a shift in taste or for availability/convenience reasons, or to use an organic alternative.
- Vega Chocolate All-In-One Nutrition Powder
- Whole Foods 365 Super Seed Trio (chia, flaxseed, hemp) *
- Bioitalia Organic Beans/Lentils
- Whole Foods 365 Organic Unsalted Beans (black, cannellini, kidney)
- Abraham's Natural Foods "Hummos" (hummus)
- Whole Foods 365 Organic Tofu
- Treeline Cheesemakers Cashew Cheese
- Mush refrigerated oatmeal
- That's It fruit bars *
- Misfit protein bars *
- Wyman's Wild Blueberries
- Harmless Harvest Rich & Creamy Unsweetened Vanilla Bean plant-based yogurt {Retired due to very high saturated fat from coconut, which can raise LDL §}
- Wild Planet Ready-to-Eat salads with fish *
- Wild Planet pouches e.g. Albacore Wild Tuna * {Retired because albacore is relatively high in mercury §}
- Good & Gather Whole Grain Brown Rice (microwavable package) {Retired because inorganic, and brown rice grown in certain states like this product can be relatively high in arsenic §}
- Brad's Crunchy Kale or Salad Snack * {Retired because elevated in thallium §}
- Gimme seaweed snacks * {Retired because may be relatively high in arsenic §}
- Califia unsweetened almond milk (vanilla or plain) **
- Bradbury's unshelled/peeled chestnuts * ^
- Good & Gather Black Lentils (microwavable package)
- Stahlbush Island Farms Organic Broccoli
- Stahlbush Island Farms Farmhouse Blend (includes organic veg and beans)
- Pitaya Organic Immunity mixed fruit: dragon + passion + mango
- Pitaya organic frozen strawberries
- Spike Salt-Free Seasoning *
- Trader Joe's "Spices of the World" 21 Seasoning Salute (sodium-free) *
- Good & Gather Salt-Free Lemon Pepper Seasoning Blend *
- supplement #1: Nordic Naturals D3 50 mcg + K2 90 mcg (per softgel 1/day at breakfast) *
- supplement #2: Mason Natural B12 50 mcg + calcium 44 mg (per tablet 1/day at lunch) *
- supplement #3: Nordic Naturals algae omega-3 357.5 mg (per softgel 1/day at lunch) *
- supplement #4: Nordic Naturals Magnesium Complex 75 mg (per capsule 1/day at dinner) *
- {Note: Nordic Naturals Ultimate Omega with D3+K2 seems a sensible replacement to supplements #1 and #3; I didn't know this existed before replacing all of #1-4 with an all-in-one supplement.} *
- organic raw unseasoned Brazil nuts (e.g. Elan, Foods Alive; †: Sunfood) * {Retired because was consuming for selenium, which my current supplement covers.}
- Good & Gather Unsalted Raw Mixed Nuts (almonds, cashews, walnuts, hazelnuts, pistachios) *
- BetterBody Foods Organic Super Seeds (chia, flaxseed, hemp) * {I think I currently get enough of the nutrition this offers from other sources}
- refrigerated broccoli microgreens, such as AeroFarms micro broccoli {Retired because I prefer the taste of broc sprouts, which are also higher in sulforaphane.}
- Whole Foods 365 Organic Frozen Broccoli Florets {Retired as I no longer regularly eat large servings of broccoli, as broccoli is a hyperaccumulator of thallium §}
- Whole Foods 365 Ground Mustard Seed {Retired as this was combined with broccoli for enhanced sulforaphane, but I now regularly eat broc sprouts which suffices for this.}
- Whole Foods 365 Organic Frozen Chopped Kale {Retired as I no longer regularly eat large servings of kale, as kale is a hyperaccumulator of thallium §}
- Whole Foods 365 Organic Unsweetened Original Almond
- WILDWAY Organic Original Oats
- Wilderness Poets Organic Wild Mix "Abundance Trail Mix" (cashews, pistachios, goji berries, golden raisins, golden berries, cocoa nibs sweetened with coconut nectar) *
- Natrol Fast-Dissolve Melatonin 1 mg (per tablet 1 at bedtime, occasionally [e.g. to fix jetlag]) *
- Whole Foods 365 Liquid Melatonin (currently rarely {e.g. to fix jetlag or delayed circadian rhythm}, in which case typically ~1mg at bedtime) *
- Alter Eco Organic Granola (favs include Almond Butter or Dark Chocolate) {Retired due to high saturated fat from coconut, which can increase LDL §}
- Ziba Foods Sweet & Savory Trail Mix {not organic}
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* Travel-friendly (convenient to transport and consume on-the-go; including no heating or refrigeration/freezing required, and not easily perishable). ** Liquids: if shelf-stable/UHT version is consumed very soon after unsealing, refrigeration is not required. NOTE: account for travel restrictions (e.g. 100 ml liquid limit in unchecked luggage if flying).
^ Not as easily obtainable in the USA. {Nutrition/misc notes.} ¶ In-line note.
† Untried. ‡ Pending replacement by [organic] alternative.
§ Tests corroborated: labs (e.g. blood/urine) before+after stopping regular consumption of product appeared to support finding.
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