As a Lifestyle Medicine nurse, I’m here to remind you that every time you fill your grocery cart, you’re not just buying food, you’re investing in your future health.
Lifestyle Medicine teaches us that food is foundational for preventing, treating, and even reversing chronic disease. That means every aisle is an opportunity to stock up on delicious, whole, nutrient-packed foods that support your heart, brain, gut, and long-term vitality.
Let’s walk through the grocery store together, I’ll show you how to build a Bobbieleelicious grocery list that’s packed with plants, loaded with flavor, and super good for you.
Before you grab a cart, here’s your simple plan:
Lifestyle Medicine research consistently shows that more plants = better health.
Fill your cart with:
Greens: spinach, kale, arugula, romaine, spring mix
Cruciferous veggies: broccoli, cauliflower, Brussels sprouts (powerful cancer-fighters!)
Rainbow veggies: bell peppers, carrots, beets, zucchini, sweet potatoes
Alliums: onions, garlic, leeks — your gut bacteria love these
Fruits: berries (frozen or fresh!), apples, oranges, mangoes, bananas, kiwi, pomegranate, papaya
Don't forget flavor boosters: parsley, cilantro, mint, basil, ginger and turmeric.
Twist: Pick one fun “wild card” each week, maybe jicama, purple carrots, or golden beets!
Experiment, play, and let your meals surprise you.
We’re looking for protein sources that nourish without excess saturated fat:
Legumes: black beans, lentils, chickpeas, edamame, lentils
Tofu/Tempeh: great plant-based swaps, protein + gut-friendly
Eggs: nature’s protein-packed little wonders
Seafood: if consuming, choose: salmon, sardines, and/or mackerel (rich in omega-3s for brain & heart)
Poultry: if consuming, choose: skinless chicken or turkey breast
Twist: If you are not vegetarian, make your Meatless Monday (or more days) count. Plan ahead a make some veggie burgers or a big lentil stew!
Your gut thrives on fiber, and so does your metabolism. Look for:
Quinoa, farro, brown rice, wild rice
Whole grain bread, tortillas, or pita
Steel-cut or rolled oats
Whole wheat or legume-based pasta
Twist: Try a new ancient grain like millet or amaranth — cook once, eat all week in salads, bowls, or soups.
Lifestyle Medicine isn’t about cutting all fats — it’s about choosing the right ones:
Avocados
Nuts & seeds: almonds, walnuts, chia, flax, hemp
Olives + olive oil (look for extra virgin)
Nut butters (check labels for no added sugar)
Twist: Sprinkle chia or hemp seeds onto salads, oatmeal, or even toast for a crunchy boost.
We aim for options with:
Less/no added sugar
More protein (think Greek yogurt, skyr, or fortified plant milks OR make your own)
Calcium + vitamin D for bone health
Twist: Swap your usual milk for an unsweetened pea or soy milk — they pack more protein than almond milk!
You know those nights when you don’t want to cook? These are your lifesavers:
Canned tomatoes (no salt added)
Low-sodium broths
Frozen veggies + fruits (perfect for smoothies or stir-fries)
Whole grain wraps, crackers, or rice cakes
Healthy grocery shopping doesn’t have to be rigid or boring. With every trip, you have the chance to bring home foods that love you back. Foods that energize you, heal you, and help you show up for your life.
Remember:
Shop colorful, fiber-filled, and mostly whole foods.
Let yourself have fun with it
Small changes add up to big wins over time
And hey, if you try a new plant-powered recipe this week, tag me on Instagram @bobbieleelicious so I can cheer you on!
Stay healthy,
XO,
Bobbielee
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#grocery list
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#fiber-rich foods
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