What’s on a healthy grocery list?

Author: Dr. Michelle Durkin on 18 May 2021

When you become really good at a certain skill it often feels like second nature to you. And it's easy to forget that not everyone has the same skill set.

One of the best pieces of advice I have ever received about making a difference with my readers and my patients is to write about the things that you often assume people already know. The things in your area of expertise that are the most basic. Because chances are the skills and information you take for granted, are the very skills and information someone else needs help with.

That is why today's post is a sample healthy grocery list. This list is by no means complete. It's a simple example to help you get started.


  • 6 avocados
  • 5 bell peppers
  • 2 heads cauliflower
  • 1 bag of carrots; fresh or frozen
  • 1 bunch celery
  • 2 bags green peas, frozen
  • 2 bunches spinach
  • 2 red onions
  • 7 yellow onions
  • 1 spaghetti squash
  • 2 jalapenos
  • 2 cucumbers
  • 2 Roma tomatoes
  • 1 container cherry tomatoes
  • 2 lbs sweet potatoes
  • 3 cans diced tomatoes
  • 1 can tomatoe paste
  • 1 can mild diced green chilies
  • 1 package white mushrooms
  • 1 zucchini
  • 1 parsnip
  • black olives


  • 4 bananas
  • 8 oz fresh berries
  • 2 lemons
  • 2 limes
  • 1 mango
  • 2 peaches
  • 1 package frozen strawberries
  • 1 package frozen blueberries


  • 1 lb beef (grass-fed is best)
  • 8 chicken breasts (cage-free is best)
  • 1 lb ground turkey (organic is best)


  • 2 cans black beans
  • 2 cans garbanzo beans (chickpeas)
  • 1 pkg red lentils

Nuts & Seeds

  • 1 pkg raw sliced almonds
  • 1 cup chia seeds
  • almond or other nut/seed butter


  • Quinoa
  • rice cakes

Oils & Dressings

  • 1 bottle apple cider vinegar
  • 1 bottle balsamic vinegar
  • 1 bottle olive oil


  • 1L almond milk or coconut milk
  • organic chicken or vegetable broth
  • 70% or greater dark chocolate

Herbs & Spices (hopefully most of these are in your pantry already but it they are not start by getting one or two each time you grocery shop and before you know it you're pantry will be stocked!)

  • cinnamon
  • nutmeg
  • pure vanilla extract
  • unsweetened cocoa powder
  • thyme
  • ginger
  • rosemary
  • garlic
  • parsley
  • basil
  • oregano
  • cilantro
  • bay leaf
  • paprika
  • black pepper
  • pink Himalayan salt
  • crushed red pepper
  • cayenne pepper
  • cumin
  • peppercorns
  • cardamom powder
  • Worcestershire sauce
  • mint
  • chives

This is an example of a grocery list that a participant in one of my detoxes might receive. Along with the recipes that they can make for that week. Many participants will use the lists and recipes long after the detox if over. If this is something you think you would benefit from consider signing up for my next detox!

What more healthy food ideas? Check out these previous articles:

Now I would love to hear from you! What is something that you would put on your healthy grocery list? Leave a comment below and I'll be back next week with another edition of Doctor as Teacher Tuesday!

3 Replies to “What’s on a healthy grocery list?”

Steph VanderMeulen

Thanks for this, Michelle! This relates to my question yesterday in the detox group about where we go after it’s over. I know it seems like common sense, but I have read so many conflicting things about how to eat that and have anxiety about “right” and “wrong” foods. I am reading the book Fibre Fueled and the focus in that is gut health and makes sense. But there are others that also make sense and conflict! It’s all so confusing, because I don’t just want to be healthy and prevent disease, I want to also keep my hormones balanced and weight down. Anyway. Thank you for a good start.


Go Cilantro!!

Dr Michelle Durkin ND

Yes, the thing to remember that this is just a starting point and it will modify over time as you get to know your body better.

Leave a Comment

Your email address will not be published.

Do you like these posts? Sign up for Dr. Durkin's Apple a Day ....

Apple A Day is where you can find small, digestible, practical action steps to help you feel your best, one apple at a time.

Apple a Day

Quinte Naturopathic Centre

173 Church Street

Belleville, ON K8N 3C1



Hours of Operation:

Monday 10am - 7pm

Tuesday 9am - 6pm

Wednesday 9am - 6pm

Thursday 9am - 6pm

Friday 9am - 2pm


NOTE: Our building is not wheelchair accessible