Failing at fasting starts at the grocery store. Set yourself up for success by filling your fridge and pantry with these healthy, fasting-approved staples that make building a balanced meal effortless.
Walking into a supermarket without a plan is a recipe for disaster, especially when you’re hungry. This shopping list is your secret weapon. Print it out, save it on your phone, and use it to transform your kitchen into a hub for intermittent fasting success. By surrounding yourself with the right foods, you make healthy choices the easy choice.
Produce: Load Up on Color
- Non-Starchy Veggies (Fill half your plate): Spinach, kale, arugula, romaine, broccoli, cauliflower, bell peppers, zucchini, mushrooms, asparagus, cucumbers, celery, tomatoes, onions, garlic.
- Low-Sugar Fruits (In moderation): Berries (blueberries, strawberries, raspberries), avocados, lemons, limes, green apples.
Protein: The Star of Your Meal
- Animal-Based: Chicken breast, ground turkey, salmon, tuna, cod, shrimp, eggs, Greek yogurt, cottage cheese.
- Plant-Based: Tofu, tempeh, lentils, chickpeas, black beans, edamame.
Healthy Fats: For Energy and Fullness
- For Cooking: Avocado oil, olive oil, coconut oil.
- For Eating: Avocados, nuts (almonds, walnuts, macadamias), seeds (chia seeds, flax seeds, pumpkin seeds), nut butter (100% nuts, no added sugar).
Smart Carbs & Flavor Boosters:
- Whole Grains (In moderation): Quinoa, oats, brown rice.
- Flavor Makers: Nutritional yeast, salsa, mustard, hot sauce, herbs (basil, cilantro, parsley), spices (cumin, paprika, turmeric, cinnamon), vinegar (apple cider, balsamic), low-sodium soy sauce or coconut aminos.
What to Avoid (The “Danger Zone”):
- Processed Foods: Chips, crackers, cookies, frozen meals.
- Sugar-Sweetened Beverages: Soda, juice, fancy coffee drinks.
- Refined Grains: White bread, white pasta, white rice.
- Hidden Sugars: Read labels! Sugar is hiding in sauces, dressings, and yogurts.
Sample Shopping Trip:
- Cart 1 (Produce): Spinach, broccoli, bell peppers, zucchini, avocados, lemons, blueberries.
- Cart 2 (Protein/Fats): Chicken breast, eggs, salmon, Greek yogurt, almonds.
- Cart 3 (Pantry): Canned tuna, olive oil, quinoa, black beans, salsa.
With a kitchen stocked with these whole, nutritious foods, you’ll always have the ingredients on hand to break your fast with a healthy, satisfying meal that supports your goals.
Hate Meal Planning?
Taking this list and turning it into actual meals for the week is the hardest part. If you want the work done for you, a Done-For-You Intermittent Fasting Meal Plan is worth its weight in gold. It provides weekly shopping lists and recipes, taking all the stress out of “what’s for dinner.”