The Basics Grocery List
| Food groups | How you should buy them |
| Vegetables | All fresh and from the freezer |
| Fruits | Alle fresh and from the freezer |
| Bread | Whole wheat spelt-, rye, wheat bread, whole wheat spelt, whole wheat knäckebröd and whole wheat rusk |
| Cereals | Oatmeal, quinoa flakes, puffed rice, buckwheat flakes, teff, muesli, weetabix and buckwheat grains |
| Milk and milk products | Soymilk with added vitamins (B2, B12 and calcium). Soy yoghurt (unsweetened), Soy quark. Cow milk: semi-skimmed milk or skimmed milk 0% fat quark, 10% Greek yogurt, 1,5% yogurt biogarde, semi-skimmed yogurt |
| Savoury breadspreads (<200 kcal/ 100 g or < 50 kcal/ portie) | Avocado, hummus, sandwich spread, cucumber spread, tomato or eggplant salad, salads < 200 kcal/100 g, 100% peanut butter-, tahin, -nut butters, marmite |
| Cheese | Cottage cheese, soft goat cheese, feta cheese, mozzarella, ricotta, 30+cheese |
| Sweet breadspreads | Jam or apple syrup without added sugars, strawberries, banana and pure chocolate spreads |
| Vegetarian protein | Legumes, beans, tofu, cooked tahoe/tempé, lupine and seitan |
| Eggs/chicken/fish /meat/seafood | Cooked eggs, poched eggs and scrambeld, chickenfilet, white fish, chickenbreast, salmon, mackerel, steak, filet mignon, tartare, minced meat 80/20 fat or 90/10 fat, Turkey breast, octopus, shrimp |
| potatoes/ (pseudo) grains/ legumes/ etc. | All kind of beans, quinoa, amaranth, buckwheat, millet, whole spell, whole barley, whole rye, boiled potatoes, brown rice, whole grain risotto, whole grains couscous, tarli, whole wheat wraps, brown bulgur and teff. |
| Fats for bread | Plant-based fats (no palm, real butter and coconut oil) (<40g fat/100 g) |
| Fats for preparing meals | Plant-based fats (no palm or coconut oil) (<40g fat/100 g) |
| Sauces | Curry, tomato ketchup, ketjap, soysauce, teriyaki, mustard, worcester sauce, sambal, salad dressing,1 tbsp olive oil, mayonnaise light, light cooking cream and soy cooking cream |
| Cookies and biscuits | Oat cookies, nut bar (per bar <8 grams of sugar), whole and wheat biscuit |
| Nuts and salty snacks | Olives, pickles, trail mix, unsalted walnuts, -almonds, -paranots, -hazelnuts, cashew nuts, salty pretzel sticks,soup stems, salty/herb popcorn, Macadamianuts, peanuts |
| Candy | (Sugar free) chewing gum > 70% pure chocolate. Sugar free candy |
| Pastry/cakes | – |
| Ice | Water popstickles, frozen yoghurt and protein ice cream |
Disclaimer: This is a basic grocery list. IAMSTUFFED does not promote black and white thoughts around food. Meaning, that all foods are well, even junkfood! But having the basics at home is a good idea. So you can get your micronutrients in.
