Experts say healthy eating is all about planning. Planning your meals for the entire week. But who really has time for that? I usually don’t. But despite not having time to make or carryout an exact plan, I make sure to give myself options. And a healthy grocery list does just that.

Not really a healthy grocery list

To be honest, I never speak of a healthy grocery list. It’s more like “What do we need?”

The stuff we need falls into two categories. And this two-category framework is a great way to think about your healthy grocery list.

1. Stuff we always have

This part of the grocery list evolves, but is pretty consistent. It’s like an exercise routine. The activities vary as interests change. In fact, changing-it-up is a good thing. But, consistency brings simplicity. And that’s how you form (and maintain) habits.

With the consistency of this list, embracing seasonality is important. Here are some favorites by season:

• Fall: Spaghetti squash
• Winter: Clementines
• Spring: Arugula
• Summer: Mangoes

Again, it’s like an exercise routine. Running on the beach is a great. And it’s something to look forward to during the cold months. But there’s no reason for it during the wrong season.

2. Stuff we need this week

This is part two of making a healthy grocery list. It’s not planning every meal. It’s just taking note of the highlights. Stuff that’s needed for the stuff on your calendar.

• How many dinners are we making?
• How many lunches are we packing?
• What do we need for this party we’re hosting or attending?

Simple questions like this help a ton.

The stuff I always have

I was asking my gf the other night what’s on our “always have” list. We rattled off 20 or so items pretty fast. Then, another 20. Fortunately, we’ve been doing this for a while. And we finally have good grasp of the most flexible, easy and healthy grocery list for us.

But that doesn’t mean this list is for everyone. It will work nicely if you’re an urban-dwelling professional. But, you might want to tweak it if you’re a college student. Or a traveling consultant. Or retiree.

Note that many of the items on this list last a while — no need to get them every time.

Without further ado, here’s our healthy grocery list. (Last updated: February 27, 2018)

Lasts a while:

• Salt
• Pepper
• Lemon pepper
• Garlic powder
• Onion powder
• 21 Seasoning Salute (Trader Joe’s)
• Ginger (ground and in a shaker)
• Extra virgin olive oil
• Balsamic vinegar
• Dark coffee
• Instant oatmeal
• Frozen blueberries
• Frozen raspberries
• Stevia
• Raw almonds
• Raisins

Lasts the week:

• Avocado
• Egg whites (liquid pasteurized)
• Apples (organic)
• Almond milk
• Honey
• Quinoa
• Shaved brussels sprouts
• Kale (bag)
• Boneless, skinless, organic, kosher chicken breasts (I hardly eat meat anymore, but when I do it’s the good stuff)
• Ground turkey (93% lean)
• Soup (boxed)
• Tortilla chips
• Peanut butter (or almond butter if we’re really feeling righteous)
• Grapefruits
• Bananas
• Hummus
• Broccoli
• Baby carrots

What can you make with the aforementioned grocery list? Tons of stuff. Guacamole. Banana oatmeal smoothie. Apple and peanut butter. Scrambled egg whites and kale. Lettuce wraps. And there are many more.

Next time you make your healthy grocery list

Don’t worry about planning every meal. Just think about what you need this week. It’s reloading on regulars and being ready for your plans.

Print this out now to get started with your healthy grocery list.

Good talk.