DENSITY DIET GROCERY LIST

I have a secret to share: You eat what you buy. Okay, that’s not exactly groundbreaking. However, keeping yourself stocked with nourishing options and leaving junk on supermarket shelves is one of the most powerful ways to improve what you eat. So, this week we’re sharing our Density Diet grocery list.

The Density Diet is our version of a January “cleanse.” It’s a research-based, well-rounded way of eating that you can return to any time of year. Read more about it here and here.

In order to narrow each category down, I’ve put asterisks (*) next to items that you’ll most often find in my kitchen this time of year either because they are seasonal or I consider them staples because they are easy to cook. These items are no better than others nutritionally though so choose what you like.

DENSITY DIET GROCERY LIST

Vegetables

(This list is non-exhaustive. All fresh vegetables and frozen-vegetables with no added ingredients are fair game.)

*Arugula

*Avocado

*Beet

*Broccoli

*Brussels sprouts

*Cabbage

*Carrots

*Cauliflower

*Celery

*Cucumber

*Endive

*Fennel

*Ginger

*Herbs – Cilantro, Mint, Basil, Dill, Parsley, Rosemary, Thyme, Tarragon, etc.

*Kale

*Onions – yellow/red/white, garlic, shallots, leeks, scallions, chives, etc.

*Parsnip

*Potato

*Radicchio

*Radish

*Sweet potato

*Winter squash/Pumpkin

Artichoke

Asparagus

Bell pepper

Bok choy

Broccolini

Celeriac

Collard greens

Eggplant

Fava bean

Jerusalem artichoke

Jícama

Kohlrabi

Lettuces

Rapini (broccoli rabe)

Rutabaga

Snap peas

Snow peas

Spinach

Summer squash/zucchini

Swiss chard

Tomatillo

Tomato

Turnips

Fruit

(This list is non-exhaustive. All fresh fruit and dried and frozen fruit with no added ingredients are fair game.)

*Apple

*Banana

*Blueberry

*Lemon

*Lime

*Orange – Blood orange, Clementine, Mandarine, Tangerine, etc.

*Pear

*Pomegranate

*Dried fruit – Currants, Raisins, Cranberries, Dates, etc.

Apricot

Blackberry

Cantaloupe

Cherry

Fig

Grape

Grapefruit

Kiwi

Mango

Melon

Nectarine

Papaya

Peach

Persimmon

Pineapple

Plum

Raspberry

Strawberry

Watermelon

Whole Grains

(This list is non-exhaustive. All whole grains are fair game. Emphasize real whole grains versus products made from them such as whole wheat pastas and bread.)

All dried grains (favor these)

  • *Corn/polenta/popcorn
  • *Farro
  • *Oats
  • *Quinoa
  • *Whole grain rice such as brown, black or wild
  • Amaranth
  • Barley
  • Buckwheat
  • Bulgur
  • Freekeh
  • Millet
  • Spelt

A few of my favorite real whole grain products (choose more sparingly to get full benefits of whole grains)

  • Food for Like 7 Sprouted Grains Bread (In freezer section of market. Most of their other options are great as well.
  • Mestemacher Breads (I like the Fitness Bread)
  • Sfoglini whole grain pasta options (I’m opting to avoid whole grain pastas while following DD, but if you feel lost without them, Sfolglni’s options are some of my favorite.)
  • If you can’t find the above products, just make sure whole grain flour (i.e. whole wheat flour, whole oat flour, etc.) is the first ingredient listed on the nutrition panel. Also look for high fiber, low sodium, and low sugar.

Beans and Legumes

(This list is non-exhaustive. All dried and canned beans and lentils are fair game. Full disclosure: I most often use canned beans for ease. Cooking from scratch produces the most delicious bean but I rarely have the forethought.)

*Lentils (Beluga, Black, Brown, Red, Yellow, all Dals, Puy, etc. – most of these take 20-30 minutes to cook, so I most often buy dried)

*Black

*Borlotti/cranberry

*Cannellini

*Chickpeas (my most frequent go-to)

*Butter beans

Navy

Pinto

Kidney

Nuts and Seeds

(This list is non-exhaustive. All shelled and unshelled nuts and seeds, raw or roasted and nut butters are fair-game. Look for no added sugar, no added oils. Store opened packages of nuts and seeds in the refrigerator or freezer.)

*Almonds

*Hazelnuts

*Peanuts

*Pecans

*Pine nuts

*Pumpkin seeds/pepitas

*Sesame seeds

*Walnuts

*Almond butter

*Peanut butter

*Tahini

Seafood, Poultry, Pork, Dairy, Eggs

(This list is non-exhaustive. All fresh and frozen fish, shellfish and canned seafood is fair game. All lean cuts of poultry and pork are fair game. All plain dairy is fair game. I prefer 2% or whole yogurts and some research suggests choosing these over non-fat alternatives is advantageous. Read about that here.)

*Salmon

*Canned tuna (I absolutely love oil-packed tuna. Tonnino is my go-to brand. Long shelf life so great to keep on hand.)

*Chicken – breasts (bone-in or out), legs, thighs, etc.

*Pork loin and tenderloin

*Eggs

*Milk, plain

*Plain yogurt, regular or Greek

*Edamame (I typically keep pre-shelled frozen on hand.)

*Tofu (long shelf life so great to keep on hand.)

*Tempeh (long shelf life so great to keep on hand.)

*Miso (long shelf life so great to keep on hand.)

Tuna

Cod

Halibut

Shrimp

Lobster

Crab

Canned salmon

Smoked fish

Cottage cheese

Condiments/flavorings

(This list is non-exhaustive.)

*Extra virgin olive oil

*Flavorful nut and seed oils for salad dressings and stir-fry seasonings: toasted sesame oil, walnut oil

*Vinegars: balsamic, red-wine, white-wine, apple cider, etc.

*Olives (Kalamata, green, etc.), pickles and capers

*Asian condiments and flavorings: reduced-sodium soy sauce, fish sauce, mirin, chile-garlic sauce, curry paste

*Kosher salt, Maldon salt for finishing

Black peppercorns

*Dry herbs and spices

Beverages

*Water and seltzers

*Tea

*Coffee

*Milk or non-dairy milks

Check out our Instagram and Facebook accounts for #densitydiet meal ideas. We’ll continue to provide more information here as well.

Are you following the Density Diet? How is it going and how do you feel? We’d love to hear from you!