25 essential foods for your grocery list

Budget friendly, healthy and simple meals and snacks are easier to come up with if you have certain staple ingredients on hand.  Below are very simple ingredients that can be combined to make multiple time-efficient and budget-friendly meals from whole foods. Nothing's processed or artificial, just simple, good ingredients put together to make tasty food.  Most of these ingredients will last in your fridge or pantry for a while and can be combined in many more ways than listed below.  Enjoy!

The Grocery List--
I give a rough amount that you'll use for a family of 4.  This list should cost less than $100 not including the miscellaneous items you probably already have.

Avocado (4-8)
Kale (2 bunches) or your favorite lettuce
Lemon (5)
Lime (2)
Grapefruit (1 bag)
Apples (5)
Red Onion (1)
White Onion (1)
Garlic (1 bunch)
Carrots (2-3 bunches)
Celery (1 bunch)
Ginger (1 piece)
Thyme (1 bunch)
Cilantro (1 bunch)
Favorite seasonal vegetables and fruits

Eggs (1-2 dozen)
Rotiserie chicken (1)
Wild caught nitrate-free smoked salmon

Thick cut oats (1lb)
Lentils (1-2 lb): Lentils are one of my favorite staples for their taste, high protein and iron content and affordability.

Parmesan cheese (1/4 to 1/2 lb)
Whole milk greek yogurt (1 or two 16 oz containers)

Pistachios (1 bag shelled)
walnuts (1/4-1/2 lb)
Almond butter

Sourdough bread (1loaf)

Misc Pantry Items:
Bay leaf
Curry Powder
Olive Oil
honey or real maple syrup
grass-fed butter
tamari (or soy sauce)
dijon mustard
Red wine or balsamic vinegar

The Meals: Click the links for the recipes.
  1. Lentil Soup with parmesan sourdough toast.  
  2. Kale and parmesan Salad with Lentil and Walnut Spread on Sourdough
  3. Avocado chicken salad served on celery
  4. Grapefruit and avocado salad.  I top with pistachios to make it more of a meal.
  5. Eggs (cooked how you like) with Avocado, salt and pepper and served with grapefruit on the side.  It's that simple.
  6. Kale, Lemon, Ginger and Apple Green Juice with celery
  7. Apples (or favorite seasonal fruit), nuts and parmesan drizzled with honey or maple syrup
  8. Lentil burgers
  9. Chicken soup: I make stock/chicken soup with almost every rotisserie chicken we buy.  It's easy and economical.  It's also great for cold and flu season as chicken soup really does help fight those bugs.  
  10. Oatmeal topped with yogurt, pistachios, walnuts, maple syrup drizzle, cinnamon and chopped apple.
  11. Lentils with avocado, lemon, olive oil, parmesan cheese and salt and pepper
  12. Lettuce salad with all your favorite toppings (chicken, egg or pistachios as the main protein)
  13. Almond butter with apple and sourdough tartine
  14. Smoked salmon carpaccio with a side salad

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