A Dietitian’s Grocery List
This list is built around foods that support blood sugar, minerals, hormones, gut health, and simple, doable meals.
Proteins
Protein keeps blood sugar stable, supports hormones, and helps you feel grounded.
Organic chicken thighs or rotisserie chicken
Grass-fed ground beef or bison
Wild-caught salmon
Canned tuna, salmon, sardines, or mackerel
Chicken sausage or turkey sausage
Eggs
Canned beans (black, kidney, chickpeas) for quick plant-based meals
Produce
Aim for variety to support a robust, diverse microbiome. Keep your favorites, but rotate new options in weekly.
Dark leafy greens (Kale, spinach, collard, mustard, radicchio)
Cruciferous veggies (broccoli sprouts, broccoli, cauliflower, cabbage, brussel sprouts)
Potatoes (Sweet potatoes, regular potatoes, purple potatoes etc.)
Carrots (rainbow carrots help to bring more color and diversity!)
Beets
Winter squash
Bell peppers
Avocado
Onion
Garlic
Ginger
Green onions
Fresh herbs (cilantro, parsley, basil)
Berries
Lemons
Apples
Bananas
Kiwis
Peaches, nectarines, plums
Fermented Foods
These help feed your good gut bacteria and support digestion.
Sauerkraut
Kimchi
Kefir or coconut kefir
Miso paste
Pantry Staples
Build your pantry with foods that make fast meals easier and more nutrient-dense.
Canned beans
Canned tomatoes, tomato paste
Quinoa, rice, lentils, jovial pasta
Bone broth (Roli Roti, Kettle&Fire)
Nuts, seeds, flax, chia
Nut butters
Honey, maple syrup
Beef sticks, meat bars (Archer, Chomps, Epic)
Protein bars (Aloha, RXbar, Paleovalley)
Tea (matcha, green tea, slippery elm, dandelion, burdock, spearmint)
Siete chips
Seaweed snacks
Mary’s Gone Crackers, Simple Mills
Canned pumpkin
Spices
Olive oil, avocado oil, coconut oil or ghee
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