Grocery Shopping for a Balanced Diet

Ever since I moved out with my boyfriend, we have been trying to make an effort to eat healthy and balanced.  I am a born and raised Canadian and he is a born and raised Mauritian, so we grew up eating vastly different foods.

Basically we both had a little work to do.

Before we grocery shop we usually review our fridge, and we also keep a white board that gets updated whenever we use the last of something we use regularly. We do a lot of our shopping at Asian supermarkets and sometimes Walmart or other North American grocery stores.  Our list usually ends up looking something like this.

PROTIEN– Note: My boyfriend is Hindu and I have agreed to not bring or cook beef in the house.

  • Boneless Chicken thighs/breast
  • Ground Chicken or Turkey
  • Fish (Any kind)
  • Chicken or Veggie dogs
  • Canned tuna and mackrel
  • Tofu
  • Beans (assorted)
  • Chickpeas
  • Peanut butter
  • Deli meats
  • Eggs


  • Whole grain breads/tortillas
  • Whole wheat pastas
  • Basmati rice
  • Old-fashion oats
  • Quinoa
  • Flour
  • Crackers
  • Potatoes


  • A choice of “big fruit” (i.e. Cantalope, Pineapple, Papaya)
  • Apples
  • Bag of frozen mixed fruits
  • Grapes
  • Jams


  • 1% or 2% milk (for oatmeal/cereal)
  • 10% coffee cream
  • Assortment of cheeses (2 or 3)
  • Yogurt
  • Single serving cottage cheese


  • Cabbage
  • Lettuce
  • Carrots
  • Bok/Yu choy
  • Cucumber or Zucchini
  • Frozen corn and peas
  • Canned corn
  • Mushrooms
  • Green beans
  • Snap Peas
  • Sprouts (random kinds)
  • Spinach


  • Curry (Vegetable, Masala, Jamacian, Biryanai)
  • Thyme
  • Oregano
  • Basil
  • Rosemary
  • Mustard seed
  • Cumin
  • Fennel seeds
  • Cinnamon
  • Nutmeg
  • All-spice
  • Paprika
  • Cajun spice
  • Saffron
  • Cardamom
  • Cloves


  • Raw nuts/seeds
  • Cookings oils
  • Vinegars
  • Mayonnaise
  • Unsalted butter

Granted, we do not buy everything every single time (as some of them can last us a long time) we generally buy from this list of things.  Something that we like to do is look in the fridge and if we don’t see enough green we make sure we pick up an assortment of green when we go out.

And If I had one piece of advise it would be to not spend too much time in any department of the grocery store.  In my experience that usually leads to buying too much of the specific food group and not enough of the others.

I hope you found this helpful, and if there’s anything you think I should add to my list let me know in the comments!


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