Shop with a grocery list

My shopping list: which groceries you should always have in stock (incl. PDF download).

Everyone wants to eat healthily. But most of them ask themselves or ask me how it works?

I always start with: A balanced diet starts much earlier than at the dining table.

The supermarket is already a popular place for mistakes, because it is there that decisions are made about what ends up in the refrigerator, freezer, pantry and, last but not least, on the plate.

There is therefore a simple trick for a balanced and healthy diet: Stock up on healthy and versatile foods!

But which foods are these? Which products should you always have at home?

I know how it is: you forget something while shopping or a product has just run out and is now not at hand. For convenience, you then take what is there and available in the easiest and fastest way. You are forced to switch to other products. The biggest problem is not that the food or these products are only half as good, it is much more the case that these foods are above all (at most) half as healthy.

I have therefore put together my recommendations for food that you should always have on hand.

This list is intended to make it easier for you to prepare food, especially if you have to go fast again, so that you eat healthy almost automatically.

My shopping list of healthy foods:

1. Eggs, preferably organic chicken eggs

Eggs are the best all-round food out there. Eggs are real vitamin bombs. They contain all nine essential amino acids and are very versatile.

2. Nuts, unroasted and unsalted

Nuts are all-rounders, rich in valuable fatty acids, protein, vitamins and minerals. Nuts are also good for in between meals, but don't overdo it as nuts are also high in calories.

3. Oils, especially olive oil, also flaxseed oil

Since both saturated and unsaturated / polyunsaturated fatty acids are essential for our body, you should make sure to buy high quality fats / oils. Vegetable oils and oils obtained from nuts and seeds are suitable to cover part of the daily requirement. Oils are rich in omega 3 and omega 6 fatty acids (ratio 6 and 3 must match).

Take olive oil or maybe walnut kernel oil to refine your dishes, and you should also take a look at less common oils such as linseed oil, avocado oil or the now popular coconut oil.

4. Legumes

Lentils, chickpeas, beans and peas should not be missing in any pantry. They provide vegetable protein and plenty of fiber. Versatile and good to buy canned or dried.

5. Flaxseed

Whether whole, ground or as an oil, I recommend flaxseed as an integral part of your kitchen. A real superfood that provides enough fiber, protein and omega-3s. Please do not heat cold-pressed linseed oil and only use it for cold dishes and store it in the refrigerator.

6. Potatoes

Potatoes are simply cooked with e.g. butter, a valuable source of potassium and a super, and particularly low-calorie, filling side dish. 100g potatoes contain just 75 calories and have an alkaline effect in the body.

7. Butter, as organic as possible and without rapeseed oil

8. Colorful vegetables such as cucumber, peppers, and tomatoes; and leafy greens such as spinach, arugula, and kale

When it comes to vegetables, always look for a colorful mix, because every vegetable has its own advantages. Vegetables should also be bought when it is in season and preferably from the region, because regional and seasonal vegetables are nutritionally and ecologically the best. Vegetables contain plenty of fiber, which one or the other would rather expect in grain and thus eat unnecessary short-chain carbohydrates - you fall unnecessarily into a hole, which leads to reduced ability to concentrate, tiredness, etc.

9. Leeks

Onions and garlic are indispensable in a healthy and fresh kitchen, because they usually give a dish a real taste.

Onions contain essential oils and sulfur-containing compounds (sulfides). This makes them not only aromatic, but also medicinal plants.

10. Spices like salt, pepper, cinnamon, cayenne pepper, turmeric

11. Fruits like apple, banana, pear, and especially berries

Fruit contains many valuable vitamins. A high consumption of fruit and vegetables also creates an alkaline environment in the body. In this way, all metabolic processes in the body can run better. Regional fruit contains more nutrients than fruit that has been transported further.

Tip: Enjoy your fruit with your meal and not as a snack as it will raise your blood sugar level. In addition, you should make sure that you choose fruits that contain less fructose.

Berries, also frozen: Berries are particularly healthy because they have a special feature - they contain very little fructose and are therefore one of the lower-calorie types of fruit. They contain a lot of antioxidants, strengthen the immune system and protect against free radicals.

Since fresh berries are often expensive, collect a little more blueberries or strawberries in the summer if you can and freeze them for the winter. Or buy them frozen straight away. Don't worry, they are still rich in vitamins and minerals.

12. Oatmeal

Oatmeal, just like legumes, provides fiber and has a low glycemic index, i.e. the blood sugar level rises only slightly and slowly after eating. The pancreas does not have to produce much insulin. This will keep you full for a long time.

13. Low-fat quark and / or natural yoghurt

Yogurt is a great source of protein. Please keep your hands off the fruit yoghurt, as sugar and calories are unnecessary. Natural yogurt is also a probiotic because it contains living bacteria that support the natural intestinal flora.

14. Dark chocolate (approx. 90%)

Sure, sweet things can and must be. If so, two or three pieces of dark chocolate, please. This satisfies the cravings and makes you happy. Dark chocolate also lowers blood pressure and is anti-inflammatory.

15. Fish and meat, preferably lean chicken, turkey, beef, salmon, tuna, trout

These are my 15 best sellers among the foods.

Personally, I would add five more things, namely

16. Vinegar (without sugar)

17. Rice

18. Dates

19. Green tea

20. Protein powder

These foods are my favorites. If you want to eat healthily, you have to meet your daily energy and nutritional requirements sufficiently to be fit and productive. The mixture of vitamins, plant substances, fiber, carbohydrates or valuable fatty acids is crucial.

My grocery shopping list provides all the important nutrients and stands for a healthy diet. Of course, this list is only a suggestion and is not exhaustive. You should only pick those that you really like, because in the end it shouldn't be torture, but fun.

And so that you can take the list with you when you next go shopping, here is a short form to download as a PDF.