Lost on Aisle 5

My clients are always asking me what to buy at the grocery store and where to shop. Luckily, living in Annapolis we have access to some of the best grocery stores and farmers markets in the area. You can often find me at Whole Foods, Trader Joe’s, and Sam’s Club. Yes, sometimes I really do go to three grocery stores in a week. Each person is different and it depends on your schedule and what kind of time you have. I buy a lot of organic fruits and vegetables at Sam’s Club because we eat through them very quickly. I love Trader Joe’s for a quick place to shop.  I am currently obsessed with Trader Joe’s Broccolli Slaw in salads and mixed in with a stir-fry.  I am a Whole Foods fanatic. They have the best selection of organic meats and fish.

Tips for a successful trip:

1. Make sure to NEVER go shopping on an empty stomach. Always have a snack before you go!

2. Go with a list. Trying a new recipe? Write down all the ingredients that you need. When you go unprepared you spend money on things you don’t need.

3. 90% of your time should be spent on fresh foods. Think lots of veggies, fruits, and lean proteins. Shop the perimeter of your grocery store and avoid the middle where the junk food is.

4. Avoid foods that have more than five ingredients, artificial ingredients, or ingredients you can’t pronounce.

5. Hate the grocery store? Shop some of Maryland’s best local products. Find a list of local farmers markets and bring a tote to carry your goodies home. http://visitmaryland.org/events/pages/marylandfarmersmarkets.aspx

Sample Grocery List 

This is a sample grocery list I share with my clients. This is a great way to check what you currently buy with what you should be buying.


  1. Chicken Breasts
  2. Turkey breasts
  3. Shellfish- crab, lobster, shrimp (try canned crab instead of tuna)
  4. String cheese*
  5. Natural yogurt
  6. Ricotta cheese
  7. Beef-organic is preferable
  8. Eggs/egg whites
  9. Fish-cod, flounder, halibut, herring, orange roughy, salmon, tilapia, tuna
  10. Cottage cheese*
  11. Wild game- buffalo, venison
  12. Ostrich
  13. High quality whey protein
  14. Pork-lean
  15. Milk*
  16. Ham
  17. Veal

*Pay attention to how you feel when you eat dairy. It can be an excellent protein source, but many people have an intolerance to it. If you feel bloated, lethargic, heavy, gassy, or have a stuffy or runny nose after you eat it you should consider eliminating dairy from your diet. 

Fruits and Vegetables-Have one at every meal!

1. Zucchini
  1. Eggplant
  1. Cucumber
  1. Asparagus
  1. Green and red bell pepper
  1. Lettuce
  1. Tomato
  1. Cabbage
  1. Mushroom
  1. Leafy greens
  1. Apples
  1. Peas
  1. Lime
  1. Cauliflower
  1. Banana
  1. Artichoke
  1. Raspberries
  1. Lemon
  1. Edamame
  1. Grapefruit
  1. Scallions
  1. Blueberries
  1. Radishes
  1. Strawberries
  1. Leeks
  1. Water chestnuts
  1. Chicory
  1. Rhubarb
  1. Escarole
  1. Radicchio
  1. Beet greens
  1. Chives
  1. Pumpkin
  1. Fennel
  1. Cantaloupe
  1. Bok choy
  1. Broccoli
  1. Arugula
  1. Collard Greens
  1. Coconut
  1. Brussel Sprouts
  1. Squash
  1. Celery
  1. Spinach
  1. Green Beans
  1. Green beet
  1. Onions-green and white
  1. Avocado
  1. Orange
  1. Pineapples
  1. Carrots
  1. Snap peas
  1. Sauerkraut
  1. Jicama
  1. Kale
  1. Chard
  1. Endive
  1. Bamboo shoots
  1. Alfalfa Sprouts
  1. Peach


Tortillas-corn, rice, or spelt Grits
Quinoa Beans-black, red, brown
Wheat Bran Rice-brown or wild
Potatoes Oatmeal
Sweet Potatoes Cream of rice
Lentils Rice cakes-non flavored


Olive oil/olives pecans
Coconut oil/coconut Flax oil/flax seeds
Raw cashews Raw walnuts
Pumpkin seeds Natural peanut butter
Butter (not margarine!) Macadamia nuts
Raw almonds/almond butter Sunflower seeds

NOTE- These recommendations are meant to improve your nutrition and lifestyle. They are not intended as treatment or prescription for any disease, or as a substitute for regular medical care. It is advised that you consult with your doctor prior to following the advice laid out in this report.  The above nutrition recommendations have been influenced by : John Berardi- http://www.precisionnutrition.com

Hope this helps and as always e-mail me with questions or concerns.

Happy Shopping,


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