Shopping Lists

Trader Joe’s: 

Reduced Guilt Spinach and Kale Greek Yogurt Dip

Trader Joe’s salad dressings (can be used as dips or marinades or topings for veggies): 

Almond Butter Turmeric or Green Goodness or Carrot Miso Ginger (in produce area)

Champagne Pear Vinaigrette dressing

Butternut squash Zig-Zags (crinkle cut fries) in produce

Zucchini Spirals (frozen)

Riced Cauliflower Stirfry (frozen)

Fire Roasted (frozen) onions and peppers

Argentinian Red Shrimp – clean, peeled, no tail (sweet!!!) (frozen)

Simply Nutty Bars – 3 different flavors

Organic Tomato and Roasted Red Pepper Soup

Peanut Butter powder (can be used as a low calorie peanut sauce!)

Traders Joe’s organic peanut or almond butter (only ingredient is the nut)

Organic bean pasta

Crispbread Norwegian Crispbread (6 grams carbs, 3 grams fiber loaded with nutrients)


Birch Benders Frozen toaster waffles KETO

Ghiradelli 70%, 86% or 92% dark chocolate individually wrapped (3 grams carbs and good for the heart due to resveratrol) 

Hint – water-fused flavors such as pear

“Certified Humane” stamped eggs and Pete & Gerry’s hardboiled eggs or eggwhites

Rhythm Beets “Naked” (gluten free/organic aisle) – expands your blood vessels!

Carob Nibs to sprinkle over yogurt, etc. or 100% cacao chocolate powder

Peanut Butter Powder – Crazy Richard’s Pure or other brand (next to regular peanut butter)

Nuttzo nut and seed butter (next to peanut butter)

Unsweetened milk – any flavor – ESPECIALLY SIMPLY ALMOND

Bob’s Red Mill Steel cut oats or Extra Thick Oats or Greenwise packets (ingredients: rolled oats)

Birch Benders Keto pancake and waffle mix

Mary’s Gone superseed crackers

Nut-Thins Sea Salt or Kame rice crackers or Good Thins

Wasa Lite 40 calorie rye crackers or Suzi’s thin square rice cakes or Magic Pops (Boys/Joseph’s Market)

Food for Life sprouted bread (in freezer) Ezekiel or Genesis – English Muffin/loaf

La Tortilla Factory tortillas (large or small) 100/50 calories 

Ole Xtreme sundried tomato and spinach wraps (50 calories)

B Free Sweet Potato or Quinoa gluten free 100 calorie wraps

Joseph’s Oat and Flax pita bread – 60 calories (with pita bread by deli)

Foods Made Simple steel cut frozen single serving oatmeal

Chia seeds (ground) – (use 1 tablespoon a day):  high fiber, calcium, protein, antioxidant

Chia seed pudding 

Shirataki noodles (very low carb/calories) – prepare according to directions

Fage or Triple Zero Oikos greek yogurt or Chobani low sugar or zero sugar or Two Good

Stonyfield farms organic plain Greek yogurt

Sargento or Cracker Barrel reduced-fat cheeses – sliced or string (low in sodium, fat, calories and great tasting) look for cheese 60 calories per slice or less

Cabot cheese 50-75% reduced (pepper jack or Monterey jack) LOW lactose

Follow My Heart (pea protein/vegan) cheese (in produce area next to tofu)

Kitehill almond milk yogurt (non-dairy)

Kitehill cream cheese (non-dairy)

Simply Dressed Light salad dressings (mostly all dressings have higher sodium levels)

Bolthouse Farms salad dressings

Naturally Fresh Lite Ranch

Organic Girl (White Cheddar) – produce area refrigerated – 60 calories per 2 Tbsp

Green Giant Frozen steamed bags of riced cauliflower: risotto, veggie medley, etc.

No salt added Health Valley soups

Pacific or Imagine puree soups (in carton)

Pacific Organic Turkey Bone Broth ( anti-inflammatory) use to enhance flavor in stirfrys/in soup

Delmonte no salt added diced tomatoes with basil, oregano, garlic

Explore Cuisine pasta in Black Bean, Edamame, etc. (lower carbs, higher fiber, higher protein)

Low-sodium V-8 juice

Daisy Girl organic bags of apples or pears in produce

Bertolli, Spectrum or Choosefoods avocado or extra virgin olive oil spray

Extra virgin olive oil, avocado oil or grapeseed oil (3 tsp or 1 tbsp has 120 calories)

California pear infused or champagne white balsamic vinegar (less tangy) or any red balsamic 

Gia Russa low sodium marinara sauce

Gabriella’s Kitchen Skinny Pasta (frozen dinner) – higher protein/lower carb

Dr. Prager’s veggie burgers or veggie patties or pea protein Perfect Burger

Garden Lites Veggies Made Great Broccoli and Cheddar egg bites (frozen)

Beyond Burgers (next to chicken in freezer) – watch out for higher versions with more sodium

Cookout Classics pea protein burgers

Light Life burgers (pea protein)

Capt. Denis’ Wild Shrimp Burgers NO BREADING 100 calorie 

Smuckers All Natural peanut butter

Single serving Sabra hummus

Single serving Sabra or Wholly Guacamole or other brand of guacamole

Crepini Egg thins (8 calorie crepes) – add ricotta cheese and cinnamon for a blintz!

Alyssa’s oat or vegan bites cookies (great tasting and for you – in bakery department) 

Healthy Way: (Clintmoore and 441 – Publix plaza next to Starbucks):

Natural Heaven artichoke lasagna noodles or spaghetti

Artisan flatbread style cauliflower pizza (2 grams carbs)

Full Green Cauil Rice flavored – 80 calories for bag and very low carb

Lentil Rice Crispbread (round large crackers: 6 grams carbs 30 calories 40mg sodium)

Outer Aisle Cauliflower Sandwich thins 50 calories 130 mg sodium 2 grams carbs made with cauliflower, egg, parmesan cheese.

Smart cakes 38 calories

Cocolites – large, flat, concave rice cake with 16 calories, 4 grams carbs


Hilary’s allergy free burgers, patties (Wholefoods or online)

365 beans in a carton no salt added

365 Peanut Sauce

Kitehill almond milk yogurt, cream cheese, ranch or French onion dip

Nounos yogurt (THE BEST) – at Fresh Market too

California Cali’flour Foods (green box) Cauliflower Pizza Crusts  (no flour)


Aloha protein shake – pea and hemp protein/vegan and monk fruit

Integrated Systems Whey Protein Isolate and monk fruit 

Quest Protein chips

Pure Protein bars (in the days of coronavirus it’s safest to order):

Carba-Nada pasta

Julian’s Bakery Pro Granola vanilla clusters

Thin Slim Foods – zero carb bread/bagels

Ole Xtreme spinach or other flavor tortilla wraps (in Publix too)

Proudly Pure Parmesan Crisps

Scandinavian Fiber Crispbread (very low calorie healthy high fiber)

Poop like a Champ cereal!  (eat sparingly – filled with soluble and insoluble fiber – top on Greek plain yogurt)

Tera’s Pumpkin Seed Protein powder