As a busy mom, I know firsthand that grocery shopping can either set you up for a week of feeling nourished and energized, or leave you staring into the fridge wondering what to throw together (again). That’s why I stick to a go-to grocery list: simple, wholesome staples that make meal prep faster and more flexible, without needing fancy recipes or hours in the kitchen.
If you’re tired of overthinking meals, this one’s for you.
The Nfit by Nat Grocery Staples List
1. Protein Powerhouses
Lean protein helps keep you full, supports recovery, and gives you energy. I always grab:
- Chicken breast or thighs
- Salmon or white fish
- Eggs
- Greek yogurt (unsweetened)
- Canned tuna or sardines
- Organic tofu or tempeh
- Protein powder (for smoothies or quick shakes)
2. Veggies (Fresh & Frozen)
You don’t need to make a complicated salad to eat your greens. I keep it easy:
- Baby spinach or mixed greens
- Cherry tomatoes
- Cucumbers
- Zucchini or bell peppers
- Carrots
- Frozen broccoli, cauliflower, and stir-fry mixes
- Avocados (yes, it’s a fruit, but it lives here in my heart)
3. Carbs That Fuel
Forget low-carb stress. Moms need energy, and quality carbs are key:
- Brown rice or jasmine rice
- Whole grain or gluten-free pasta
- Sweet potatoes
- Oats
- Sourdough or whole grain bread
- Rice cakes
- Bananas, apples, berries (fresh or frozen)
4. Healthy Fats & Flavor Boosters
These keep meals satisfying and delicious:
- Olive oil & avocado oil
- Nut butters (natural)
- Hummus
- Chia seeds or flaxseeds
- Mixed nuts
- Tahini
- Dark chocolate (because… balance)
5. Pantry MVPs
Quick meals start in the pantry. These are on repeat:
- Canned beans (chickpeas, black beans)
- Canned tomatoes
- Coconut milk
- Broth or stock
- Whole grain wraps or tortillas
- Spices: cumin, paprika, garlic powder, cinnamon, turmeric
- Soy sauce or coconut aminos
Bonus: My Favorite Quick Meals with These Staples
- Taco bowls with rice, beans, chicken, avocado, and salsa
- Salmon sheet pan dinner with frozen veggies and sweet potatoes
- Breakfast-for-dinner with eggs, avocado toast, and sautéed spinach
- Smoothie bowls with protein, banana, berries, oats, and chia
- Pasta + protein + veggie = always a win
Wellness doesn’t have to start with a complete kitchen overhaul. It starts in your grocery cart. These staples help me stay nourished, energized, and ready to tackle whatever mom-life brings, without stress or overwhelm.
Want to learn more on meal prep, printable grocery lists & easy healthy recipes?
CLICK HERE to download my free Recipe Book loaded with everything you need to know!
With Love,
Natalie – Nfit by Nat
Certified Nutrition, Fitness & Wellness Coach / Mom / Cheerleader for All Moms
