HER Grocery Shopping List A comprehensive list that encourages real food first. All “packaged foods” are free of processed soy and are low in sugar (less than 5 g per serving). Plus, they meet our “real food” criteria - all ingredients listed could be purchased at the grocery store so you could “make it yourself.” Grains (GF=gluten-free) Breads You can find many of these in the bulk section. Minimally processed baked goods have a shelf life of 2-3 days unless frozen. Look for products with -Amaranth (GF) minimal ingredients: corn, wheat and other grains, -Brown rice (GF) (look for cooked, frozen versions seeds, nuts, yeast, salt, water, egg. Consider visiting your local baker or farmers market. in freezer section) -Bulgur (may be available in rice section) -Corn tortillas -Farro/spelt berries (may be available in rice -Food for Life - 7 Sprouted Grains Bread section) (the ezekiel 4:9 bread contains soy ingredients) -Freekeh -Mestemacher - all breads -Millet (GF) -Middle East Bakery Whole Wheat Pita -Oats (GF) (although may be cross-contaminated -Spelt bread (freezer section at WF and most with wheat; check label for GF) grocery stores) -Polenta (GF) -Spelt burger buns (freezer section at WF) -Quinoa (GF) (may be available in rice section or -Sprouted grain breads (TJ’s brand, Alvarado St. at cooked, frozen in freezer section) TJ’s, freezer section at WF) -Whole grain couscous -The Baker Wheat & Flax Bread -Sorghum (GF) -The Baker Wheat & Bran Bread -Teff (GF) -Whole grain pitas (mini or regular) Snacks Desserts -Annie’s Boom Chicka Pop Sea Salt Popcorn -Brad’s Raw Crunchy Kale -1 ounce dark chocolate (shave onto berries) -Food Should Taste Good Tortilla Chips (Cantina/ -Dark chocolate-covered almonds or berries Hemp) -Dark chocolate-covered graham crackers (TJ’s & -Food Should Taste Good Blue Corn Dipping Chips WF) -GimMe Organic Roasted Seaweed Snacks -Food Should Taste Good Chocolate Tortilla Chips -Green Mountain Gringo Tortilla Strips -Fruit Leathers, no sugar added -Popcorn -“Ice cream” made from coconut and rice milk -Puffed Kamut -“So Delicious” Mini Frozen Coconut milk-based -Quinn Popcorn Lemon & Sea Salt, microwaveable ice cream sandwiches Seasnax Roasted Seaweed Snacks -Low-sugar fresh fruit bars -Way Better Snacks Tortilla Chips, Black Bean, -“So Delicious” Coconut milk-based ice cream Multigrain uniteforher.org [email protected] @unite4her @uniteforher Breakfast Foods Proteins (Meat & Plant-Based) Avoid added sugar. -365 organic beans in Tetra Pak or BPA-free can -365 Quick Oats (WF) (WF) -365 Organic Old-Fashioned Rolled Oats (WF) -Amy’s Veggie Burger, California, Sonoma -365 Bite-sized Wheat Squares (WF) -Asherah’s Gourmet Vegan Burgers -All-Bran Bran Buds -Beans (if canned - low sodium, rinse before use) -Arrowhead Mills Organic Flakes - Sprouted -Canned tuna or salmon (water-packed, Multigrain, Oat Bran, Spelt, Amaranth sodium-free) -Arrowhead Mills Puffed Cereals - Rice, Corn, -Chia seeds Millet, Kamut, Wheat -Dr. Praeger’s Mushroom Risotto Veggie Burgers -Barbara’s High Fiber Cereal -Dr. Praeger’s Asian Veggie Burgers -Barbara’s Shredded Spoonfuls -Eggs (organic if you eat them often) -Barbara’s Shredded Wheat -Engine 2 Burgers -Bob’s Red Mill - All oats and muesli -Flax seeds -Cheerios (original) -Hemp seeds -Engine 2 Rip’s Big Bowl -Hormone/antibiotic-free, free-range chicken -General Mill’s Total Whole Grain -Hormone/antibiotic-free ground chicken, turkey, -Heritage Flakes (Flax) lean beef, bison -High Fiber O’s (TJ’s & WF’s 365 Brand) -Hormone/antibiotic-free chicken sausage (fresh, -John McCann’s Steel Cut Irish Oatmeal not precooked) -Kashi 7 Whole Grain Puffs -Hummus -Kellogg’s Complete Oat Bran Flakes -Lentils -Kind Healthy Grains Granola (Flax) -Little Green Foods Burger -Nature’s Path Flax Plus -Natural peanut butter, almond butter -Nature’s Path Ancient Grains Waffles -Sunshine Veggie Burgers -Nature’s Path Chia, Buckwheat and Hemp Cereal -Powdered peanut butter (Crazy Richards, Nature’s -Post Grape Nuts Promise at Giant) -Product 19 -Raw almonds, cashews, walnuts, hazelnuts, brazil -Shredded Wheat (Post) nuts, mixed nuts (available in bulk) -Three Sisters Plain Grain -Sunflower butter or walnut butter -Three Sisters Naked Wheat -TJ’s Vegetable Marsala Burgers -Umpqua Oats Not Guilty Oatmeal -Unsalted, raw pumpkin, hemp, sunflower, sesame -Uncle Sam Original Toasted Whole Wheat Berry and poppy seeds -Flakes & Flaxseed -Wild or sustainably farm-raised fish -Uncle Sam’s Super Grains Rye & Hemp -Woodstock 5-grain Cereal uniteforher.org [email protected] @unite4her @uniteforher Cheese/Dairy Vegetables (can be fresh or frozen) Choose unsweetened. Keep the veggies in bold as staple veggies to have around the house. -365 coconut milk -Almond Breeze almond milk -Asparagus -Balade Light Butter (TJs) -Bagged mini carrots -Cashew milk -Broccoli -Engine 2 Unsweetened Almond Milk - Plain, -Cabbage Vanilla -Celery -Hazelnut Milk -Corn -Hemp milk -Cucumber -Kefir -Green beans -Nutritional yeast (bulk section at WF and TJ’s) -Onions -Oat milk -Potatoes -Pacific Organic Unsweetened Almond Milk - Plain, -Romaine or mixed greens lettuce Vanilla -Mini colored peppers -Rice milk -Spinach -Rice yogurt -Stir fry medleys (freezer section at most grocery -“So Delicious” Coconut Milk stores) -“So Delicious” Greek Style Almond Milk and -Tomatoes Coconut Milk Yogurts -Yellow squash -TJ’s Unsweetened Coconut Milk -Zucchini Fruits Tomato Sauce Look for no added sugar and ingredients you would -Freeze dried fruit (apple slices, blueberries, use to make your own sauce. tropical, etc.) -Apples -365 Organic Tomato Sauce (WF) -Applesauce (jarred and unsweetened) -DeLallo Pasta Sauce -Bananas -Gone Native Pasta Sauce -Bare fruit 100% Crunchy Apple Chips -Jersey Tomato Co. Sauce -Bare Fruit 100% Baked Dried Apricot and Mango -Lidia’s Pasta Sauce Chunks -Monte Bene Pasta Sauce -Freeze Dried Organic Fruits, unsweetened -Newman’s Own Pasta Sauce -Frozen berries (add into oatmeal, yogurt, -POMI Strained, Chopped Tomatoes in Tetra Pak or smoothies) BPA-free can -Oranges -Ragu Simply Pasta Sauce -Pears -Rao’s Homemade Pasta Sauce -Plums -San Marzano Tomatoes in Tetra Pak or BPA-free -Pre-sliced mango, pineapple, berries and kiwi can -Unsweetened fruit leathers (WF, Wegmans, TJ’s) -Scarpetta Pasta Sauce -Yellow Barn Pasta Sauce -Victoria’s Pasta Sauce uniteforher.org [email protected] @unite4her @uniteforher Pasta/Noodles Dressings (no sugar, no soy) and Look for pasta/noodles with minimal ingredients, such Seasonings as water, wheat and maybe egg. -Annies’ Naturals Oil & Vinegar with Balsamic -Ancient Harvest Quinoa Pasta Vinegar Dressing -Annie Chun’s Rice Noodle -Annie’s Naturals Red Wine & Olive Oil -DeBoles Rice Pasta -Dress It Up salad dressings -Eden Selected Buckwheat Soba Pasta -Oil & Vinegar (red wine/balsamic) -Explore Cuisine Organic Edamame, Edamame & -Primal Kitchen Mung Bean, Green Lentil and Red Lentil pasta -Tamari Lite Soy Sauce -Ronzoni Healthy Harvest Ancient Grains Pasta -Sea Seasonings Organic Kelp Granules (Giant) -Sea Tangle Kelp Noodles Bars -TJ’s Organic Whole Wheat Pastas Look for real food ingredients (nuts, fruit, honey, -TJ’s Organic Brown Rice Pasta grains). -TruRoots Ancient Grain Pasta -WF’s Organic Pastas -LARABAR -Paleo Krunch Bars Crackers -Pure Bars -Rise Bars -AK Mak Whole Grain Crackers (TJ’s) -Uber Bars -Back to Nature Harvest Whole Wheat -RX Bars -Doctor in the Kitchen Cinnamon & Currants -Epic Performance Bars Flackers (some other flavors contain soy) -Doctor Kracker Klassic 3 Seed Snackers/Crisp Oils bread -Doctor Kracker Seeded Spelt Crispbread -Coconut oil and coconut butter (Manna) -Engine 2 Organic Triple Seed Crispbread -Flax oil -Hol Grain Brown Rice Crackers, Lightly Salted -Olive oil / Extra-virgin olive oil -Kavali -Organic canola oil / safflower oil -TJ’s Whole Grain Round -Walnut oil -Lundberg Organic Wild Rice Cakes, Lightly Ryvita -Avocado oil -Whole Grain Rye Crispbread -Wasa Sweeteners -Woven wheat (like Triscuits) -Grade A maple syrup, dark and robust -Molasses -Raw honey -St. Dalfour Fruit Conserves (low in sugar) -Tait Farms (local) - a “no sugar-added” preserve uniteforher.org [email protected] @unite4her @uniteforher.