Real-World Grocery Shopping List

In our effort to keep you out of the drive-thru lane—thereby saving your time, money and arteries—Grow the Game’s nutritionist put together a handy shopping list for you. This list focuses on healthy foods that need little to no preparation and kids are sure (well, likely) to like. You just may reach that holy grail of a take-out free week of hockey.


  • Any type of produce your family eats
  • Sandwich toppings such as tomatoes
  • Include backpack- or briefcase-ready fruits and veggies such as apples, bananas, pears, oranges and baby carrots

Meat & Poultry

  • Lean meat, poultry and fish
  • Buy cuts with little prep or pre-formed patties if you are short on time
  • Keep one package in the freezer for an emergency meal


  • Low-fat regular milk and chocolate milk
  • Low-fat Greek yogurt
  • Reduced-fat shredded and singles cheese
  • 1% fat cottage cheese
  • Eggs


  • Quick-fix meal solutions such as veggie burgers, microwavable chicken strips and fish
  • Microwave-in-the-box/bag vegetables and rice mixtures including Green Giant boxes and Birds Eye SteamFresh
  • Microwave meals (Kashi and Amy’s brands are best)
  • Toaster-friendly waffles
  • Precut potatoes (easy to throw in the oven for a carbohydrate source that most kids love)

Breads & Grains

  • Whole grain bread
  • Cinnamon raisin bread (great carbohydrate for post-workout)
  • Bagels
  • Cereal
  • Quick cook oatmeal and grits
  • Pita pockets

Dips & Spreads

  • Mayonnaise
  • Ketchup and mustard (very helpful for picky eaters)
  • Shedd’s Spread Country Crock (great for the whole family)
  • Oil-based salad dressing
  • Hummus
  • Peanut butter


  • Trail mix
  • Nuts/seeds
  • Whole grain crackers
  • Whole grain granola bars
  • Cereal
  • 100% juice (such as orange, Concord grape)

Performance Foods

  • PowerAde
  • Clif Bars
  • PowerBars
  • Granola bars
  • Electrolyte packets or table salt (for athletes who need the extra sodium)
  • Chocolate milk, protein powder for athletes hitting the weight room

Editor’s Note: Thank you to Marie Spano, MS, RD, CSSD, CSCS—a sports nutrition expert and Grow the Game consultant who works with athletes throughout the country—for providing this story. Her website is:

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