A Simple Healthy Food Shopping (Gluten Free) List by Rachel Feldman


healthy food shoppingHow many times do you feel that you just do not know what to get when you go grocery shopping?

How many times to sit in your own kitchen looking at your pantry wondering how to make some healthy upgrdaes for your own life or possibly your family?

How often do you just want somebody to create the perfect “Healthy Eating Shopping List” for You?



I felt your pain and I am here to give you the solution.

Let’s go shopping.

You can pretend I am going shopping with you when you refer to this list for all your healthy food upgrades.

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Low Glycemic Grains, Pastas, Legumes

• Quinoa

• Millet

• Amaranth

• Buckwheat

• Brown Rice (not quick cooking)

• Wild Rice

• Whole rolled or steel cut oats (must be gluten free)

• Dried lentils

• 100% Quinoa and brown rice pasta (make sure it’s brown rice and not just rice pasta)

• 100% Gluten Free Breads

 Canned goods (preferably organic and no salt added)

• Black beans

• Kidney beans

• White Beans

• Albacore tuna

• Diced tomatoes

• Tomato sauce

• Sun dried tomatoes

• Garbanzo beans

Nuts & Seeds

• Raw almonds, cashews, pecans and walnuts (for snacking and preparing raw food dressings)

• Raw, hulled sunflower seeds

• Raw, sliced almonds (for salads)

• Raw pumpkin seeds

• Organic, ground flax seeds

• Chia seeds (a little harder to find but incredibly nutritious & great to add to shakes)


Produce (preferably organic)

• Yellow and Red Onions

• Garlic

• Lemons and Limes

• Red bell peppers

• Carrots

• Celery

• Organic mixed greens, kale, spinach, swiss chard, bok

choy, red leaf, green leaf and romaine lettuce, cabbage

• Apples, oranges, grapes, grapefruits, peaches, cherries, kiwifruit, melon

• Strawberries, blueberries, blackberries

• Herbs, like basil, mint and chives (grow your own in the Summer to save money)

Tip: Only buy what you know you’ll eat that week.



• Organic edamame (shelled or not, your preference)

• Your preferred frozen veggies for sautéing

• Frozen salmon fillets (wild caught)


Meats and Eggs 

• Organic eggs

• Organic chicken, beef, pork or turkey breast



• Unsweetened or original almond milk

• Rice milk

• Hemp Milk

• Coconut milk

• Coconut water

• Your favorite fresh tea (I love Yogi brand teas)

• Sparkling water or club soda (only 2-3/week as it contains added sodium)


 Oils (preferably organic and cold-pressed)

• Extra virgin olive oil

• Coconut oil

• Cold-pressed flax seed oil

• Hemp oil

• Toasted sesame oil

• Macadamia nut oil (pricey but worth it if you want to try it)



• Aged balsamic vinegar (a few extra dollars is worth the good one)

• Red wine vinegar BUT my favorite is BRAGG’S RAW apple cider vinegar

• Rice vinegar


Condiments and Sauces

• Vegenaise (vegan mayonnaise)

• Cholula hot sauce (or your favorite hot sauce)

• Almond butter, sesame seed butter, cashew butter

• Dijon mustard

• Soy sauce, aka tamari

• Veggie stock in a box



• 100% Real Stevia (I prefer the Sweet Leaf brand)

• Grade B Maple Syrup

• Agave Nectar Syrup

• Your favorite real fruit jam

• No artificial sweeteners, ever. 🙂


Spice Cabinet (by organic spices)


• Fresh grind black pepper

• Sea salt (I like the Real Salt brand or Himalayan)

• Ground cumin

• Curry powder

• Mustard seed

• Fennel

• Tumeric

• Paprika

• Cinnamon

• Garlic Salt/Garlic Powder

• Ginger root

• Oregano

• Basil

• Crushed red pepper flakes

food shopping

I also suggest buying at your local farmer’s market because buying your food fresh and supporting yout local farmer is very important.

Often you can get really fresh foods when you are at a farmers market plus it makes shopping so FUN and that is the key to healthy eating.






To find out more about my online detox and weight loss programs, contact me at rachel@rachelswellness.com. I also offer health coaching in person, via skype or  telephone nationwide.

My goal is to help you access your Healthy Blueprint and that means teaching you what foods work for your unique body so you have endless energy, effortless weight loss and so you can ditch the diet forever. When you find the foods that WORK for your unique body, your metabolism improves, your digestion improves and you look and feel fabulous (which means better sleep, less colds, and clear thinking). Are you READY? 

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