Healthy Grocery List — Whole-Food Staples by Food Group
A free printable healthy grocery list organized by MyPlate food group — vegetables, fruits, whole grains, protein foods, dairy, and pantry staples worth keeping on hand.
Healthy Grocery List by Food Group
A free printable healthy grocery list organized by MyPlate food group — vegetables, fruits, whole grains, protein foods, dairy, and pantry staples worth keeping on hand.
1. Vegetables
Leafy greens (spinach, kale, romaine), broccoli, carrots, bell peppers, onions, tomatoes, zucchini, sweet potatoes, and a bag of frozen mixed vegetables. Fresh, frozen, and no-salt-added canned all count — aim to make half your plate produce.
2. Fruits
Bananas, apples, oranges, and whatever's in season, plus frozen berries for smoothies and no-sugar-added canned or dried fruit for the pantry. Whole fruit over juice keeps the fiber.
3. Whole grains
Old-fashioned oats, brown rice, whole-wheat bread and pasta, whole-grain tortillas, and quinoa or barley. Check that "whole" grain leads the ingredient list — make at least half your grains whole.
4. Protein foods
Dried or canned beans and lentils, eggs, canned tuna or salmon, chicken, lean ground meat, tofu, and unsalted nuts or peanut butter. Beans and canned fish are the budget-friendly, shelf-stable workhorses.
5. Dairy (or fortified alternatives)
Low-fat milk, plain yogurt (skip the pre-sweetened cups), and cheese in moderation — or calcium-fortified soy milk and yogurt if you're dairy-free.
6. Pantry, oils, and flavor
Olive or canola oil, garlic and onions, canned no-salt tomatoes, low-sodium broth, dried herbs and spices, vinegar, and whole-grain flour. Stock these once and most recipes come together from what's already on the shelf.