The Grocery List That Changed Everything

A practical, no-BS healthy grocery list filled with real ingredients to help you stay on track, feel better, and make fast, satisfying meals without overthinking it.

Lou LaMedica

Jan 15, 2025

TABLE OF CONTENTS

The Grocery List That Changed Everything

The Real Ingredients I Keep On Hand

Yeah, I’ve Got Cheat Ingredients Too

How I Turn This List into Real Meals

This List Isn’t Fancy. It’s Functional.

✅ Ready to Stock Your Kitchen with the Good Stuff?

The Grocery List That Changed Everything

At some point, I realized the only way to eat healthy consistently was to stock my house with healthy food. Not just “kinda healthy” or “we’ll see what’s left by Friday,” but legit ingredients that could turn into real meals without a ton of effort.

So I made a master grocery list—stuff I actually like, stuff that makes great meals, stuff that keeps me feeling good. If I stick to this list, I stay on track. I don’t gain extra weight. I feel more in control of my energy, my habits, and my kitchen.

Here’s what’s on it:

The Real Ingredients I Keep On Hand

Produce & Fresh Stuff

Apples, organic blueberries, lemons, grapefruits,

Spinach, green & red cabbage, organic broccoli, French beans, carrots, celery

Organic sweet potatoes, red peppers, red onions, garlic, Persian cucumbers, organic cherry tomatoes

Avocados, Portobello mushrooms, frozen peas, vacuum-packed roasted beets

Proteins & Dairy

Organic chicken thighs, organic ground beef, canned tuna, canned chickpeas

Greek yogurt, feta, Parmigiano Reggiano rinds

Eggs, cracker-cut cheese, pepper jack block, slivered almonds or pine nuts

Grains, Beans & Pantry Staples

Steel cut oats, granola, farro, pearl barley

Basmati rice, Korean sticky rice, tubetti pasta, spaghetti

Polenta, sourdough bread, wraps, corn tortillas, Wheat Thins

Rancho Gordo dry beans

Organic canned diced and whole peeled tomatoes

Flavor Bombs & Condiments

Hummus, peanut butter (crunchy), applesauce, dry apple rings, golden raisins

Dukes mayo, Dijon mustard, relish, roasted red peppers, Cholula hot sauce

Gochujang, gochugaru, pickled serranos or jalapeños

Kalamata olives, tomato paste, saffron

sesame oil, EVOO for cooking, nice bottle of EVOO for the table (only for finishing) rice vinegar, red wine vinegar, apple cider vinegar, balsamic vinegar

Kerrygold butter

Yeah, I’ve Got Cheat Ingredients Too

I’m not a monk. Here’s the stuff I keep around to live a little:

Shin Ramen – spicy, savory comfort

Peanut M&M’s – a handful goes a long way

American cheese slices – melted on egg sandwiches or dropped into ramen, no shame

How I Turn This List into Real Meals

This grocery list works because it connects directly to my weekly prep list —a simple routine I use to knock out a few ingredients on Sunday that carry me through the week. It’s not a meal plan. It’s more like building blocks: roast a few veggies, cook a pot of beans, make a vinaigrette or slaw, and boom—wraps, bowls, toasts, and dinner come together without thinking.

This List Isn’t Fancy. It’s Functional.

It gives me options.

It cuts down on decision fatigue.

And when I eat from this list, I feel better. Period.

✅ Ready to Stock Your Kitchen with the Good Stuff?

I made a printable grocery checklist that includes everything from my master list—organized by category and styled to match the Embracing Enough vibe.

👇 Download the PDF Checklist

EmbracingEnough_Grocery_Checklist.pdf

3.0KB

Use it on your next grocery run, meal prep day, or just as a guide to get back on track.

Print it. Check it off. Eat well without the guesswork.

"Know what’s enough. Build what matters.”

Quick Pickled Cucumbers with Rice Vinegar (Inspired by Kenji)

Lou LaMedica