30 Essentials For Your Next Grocery Haul

By Jordan Rhea

Efficient is my middle name and I despise overwhelm. Having an essentials grocery list helps significantly when I'm indecisive or rushed.

Below is a stack of go-together ingredients so you can throw clean meals on your plate without panic or an UberEats spiral. Think of this as a fail-proof grocery list.

REMINDER: the bulk of your shopping is always around the perimeter of the store.

Pantry

1. Coconut aminos
2. Cassava flour
3. Almond butter
4. Hemp seeds
5. Cacao Nibs
6. Coconut water
7. Extra Virgin Olive Oil
8. Protein powder (collagen, whey, plant)
9. Ghee
10. Brown or White Jasmine Rice

Produce

1. Apple
2. Avocado
3. Banana
4. Preferred berries
5. Garlic
6. Lemon
7. Orange or White Sweet Potatoes
8. Red Onion
9. Spinach
10. Zucchini

Protein

1. Organic chicken breast
2. Chicken Sausage
3. Grass-fed beef
4. Wild caught shrimp
5. Quality canned tuna

Frig

1. Coconut Milk
2. Yogurt
3. Eggs
4. Hummus
5. Preferred Frozen Treat

HOW TO ACTUALLY USE SOME OF THESE INGREDIENTS

See my notes below on how to use a few things mentioned and tap any item title to shop.

Coco Aminos x Big Tree Farms

A soy-free, no-sugar swap for soy sauce. I use it to add umami flavor to stir-fries, marinades, and dressings. Bonus: it's gut-friendly and blood sugar supportive.

Cassava Flour x Otto's Natural

My go-to gluten-free flour. Made from a root (not a grain - yay), it’s easy on digestion and perfect for pancakes and waffles when you want fluff without the bloat.

Almond Butter x 365

Creamy, satisfying fat source with a little plant-based protein. I swirl it into smoothies or drizzle on mashed white sweet potatoes for balanced energy. (Be mindful if you're tracking histamines!)

Hemp Seed x 365

Tiny but mighty. These offer a complete plant protein, healthy fats, and fiber. I sprinkle them on bowls and salads.

Cacao Nibs x Navitas

Crunchy bits of pure cocoa—great for topping smoothies or mixing into snacks when you want antioxidants and magnesium without added sugar.

Coconut Water x 365

Nature’s electrolyte drink. I keep it around for hydration support post-workout or blend it into smoothies when I want something lighter than milk.

Extra Virgin Olive Oil x 365

A heart-healthy fat and anti-inflammatory staple. I use it for low-temp cooking, drizzling on veggies or blending into homemade dressings.

Protein Powder

Key for hitting 30g+ per meal when I’m lifting heavy or in my weight gain era. I keep a clean, unsweetened version on deck for smoothies and pancakes.

Ghee x 4th & Heart

Lactose-free clarified butter with a rich flavor and high smoke point. I use it to sauté veggies or cook into rice. Bonus: It's rich in butyrate for gut support.

READY TO BREAK UP WITH SUGAR

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