Healthy eating made easy – no stress,
no fancy recipes, just real food that fuels your flow.
Let’s be real: staying healthy with a busy schedule isn’t always easy. Between work, errands, and trying to have a social life, cooking elaborate meals every day can feel like a luxury. But I’ve learned one thing that completely changed the game for me – a smart grocery list.
This isn’t just about “eating clean.” It’s about stocking your kitchen with simple, versatile staples that make it easy to throw together something nourishing without overthinking it.
Today I’m sharing my go-to supermarket picks that keep me energized and make healthy eating almost effortless – plus, I’ve created a printable visual grocery list for you to take on your next trip! (Grab it below the post 👇)
Here’s what I always toss in my cart:
Proteins:
- Eggs – great for any meal of the day.
- Canned tuna – perfect for quick salads or sandwiches.
- Skyr or Greek yogurt – protein-packed and filling.
- Hummus – pairs with veggies or works as a sandwich spread.
Healthy Fats:
- Avocados – for toast, bowls, or quick guac.
- Olive oil – a staple for cooking and dressing everything.
- Nut – quick and healthy snack on the go.
Smart Carbs:
- Lentil or chickpea pasta – high in protein and quick to cook.
- Brown rice or quinoa – great for meal prep, nutritious, you will stay full and energised for long.
- Whole grain bread or wraps – for easy meals on the go.
Veggies (fresh or frozen):
- Broccoli – quick to steam or roast, I even eat them raw with hummus.
- Cherry tomatoes – no prep needed.
- Baby spinach – perfect for omelets, smoothies, or bowls.
- Frozen veggie mix – always handy when fresh produce runs low.
Extras I Love:
- Mixed nuts – a filling snack.
- Dark chocolate – for those sweet cravings.
- Herbal teas – helps me unwind at the end of the day.
- Lemons – for flavoring water or dressing up meals.
📽️ Mini Video: My Healthy Grocery Haul
Take a peek inside my real-life shopping cart and get inspired to simplify your own routine!
👉 Watch the video here
🎁 Download the Printable Grocery List
No need to memorize this list – just download and print my Healthy Grocery Essentials cheat sheet for your next store run.
Why Protein is the Star of This List
You might notice a lot of protein-packed picks on my grocery list – and that’s no accident. Protein is a key player when it comes to feeling full, energized, and strong throughout the day. It helps stabilize your blood sugar, supports muscle maintenance (even if you’re not lifting weights!), and keeps those snacky cravings at bay.
Fun fact: Your body doesn’t store protein the way it stores carbs or fats—so it’s important to get enough each day, especially when you’re busy and constantly on the go.
How much do you need?
A general rule of thumb:
0.8–1.2 grams of protein per kilogram of body weight per day for most adults.
That’s about 50–90g of protein daily, depending on your size, activity level, and goals.
You can easily hit that target with simple meals like:
- Greek yogurt + nuts at breakfast (20g+)
- Lentil pasta with veggies and olive oil for lunch (25g+)
- Tuna salad with eggs and hummus for dinner (30g+)
Pro tip: I try to include a protein source in every meal or snack—it helps me stay focused and energized all day.
If you found this healthy grocery list helpful, don’t stop here! Explore more of my blog posts designed to help busy professionals eat well, move more, and feel their best:
😊 Boost Your Mood in 5 Minutes: Science-Backed Tricks for a Happier Day
🛌 The Power of Sleep: How to Improve Sleep Quality for Better Productivity
⚖️ Balancing Work & Wellness: Small Lifestyle Changes with Big Impact
Ready for more energy, clarity, and flow?
👉 Discover all posts on the Fuel & Flow blog
Up next: Stress Management for High-Performers: Simple Techniques That Work – practical tools to keep your mind calm and focused even on your busiest days. Stay tuned!
Let’s thrive together!
Oh, absolutely loved the grocery haul. Never tried lentil pasta, but I really need to up my protein intake so will give it a go. Thanks for such an informative article!
That’s one of my best grocery discoveries – lentils/ chickpeas pasta. You can make quick but nutritious meals, just don’t forget to add pesto or cheese to make it a bit more attractive for our brain 😉
Hello! It’s a very interesting article. Is muesli considered a healthy breakfast?
Hello Aleksei, thank you for your comment. Muesli contain good amount of carbs which are necessary for your daily energy but also lots of sugar which can produce glucose spikes and mood swings as a consequence. What you can make is – add a fair amount of skyr or greek yoghurt to your muesli and you are on the safe side 🙂
Quick salads with protein is a timesaver, love it! Canned tuna is always a good idea)) As well as red beans for salad. My favourite salad lately is red beans, orange , speenach, tomatos and some seeds. Quick, tasty and nutritiously
that even sounds so yummy! I will definitely go for this salad next time I’m in the kitchen hustle. Thank you Xenia!
Thank u so much for such useful information!
Stay tuned for more information about healthy lifestyle!
Great! I’m going to the supermarket with your list :))
I’m happy that this was helpful. Tell me about your energy levels after 🙂
Thanks Polina for very useful information! For sure I’m gonna try chickpeas pasta to achieve my protein goal. Waiting for new posts from you ☺️
thanks for reading Anna. Stay tuned for more!