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Grocery Staples & Finds

A question I get a lot is where do I shop? Well, it depends on the week, how busy am I, whats on my meal plan and what I’m out of. I cannot fully identify with any “type” of diet either. I’m not keto because I eat carbs and do not eat dairy and I limit my fat grams to around 45g a day via macro counting. I am not paleo because I do eat grains (rice, corn, potatoes, quinoa) and I do not eat eggs. I’m not vegan because I do eat meat. I am basically a gluten free vegan that eats meat in a plant based and whole food focused mentality.

So this list will be a rough suggestion of staples and favorite finds from various stores. If I really like the item and I can find it in multiple stores it may be listed twice. I will probably not have direct links or pictures of these items. If you need to know more than a google search can show you or you can’t locate it in said store, message me.

My most shopped store and instacart delivery favorite for budget friendly weekly staples is… ALDI!

  1. unsweetened vanilla almond milk (can be found at ANY Store, even the dollar general)
  2. gluten free chicken nuggets (JC loves them, I sneak a few sometimes too)
  3. nitrate free bacon (Wylies’ favorite, can be found at any store for more money)
  4. nitrate free chicken sausage links (also found at publix, super yummy. quick breakfast, Josiah and I love them)
  5. all produce… cilantro is like .89 you all. onions cheap. lemons, limes, cheap. bananas… my kids go through them like monkeys
  6. gluten free bread… has eggs, but good value for the money if eggs are ok for you
  7. gluten free granola
  8. gluten free pastas
  9. gluten free pretzels
  10. kale and lemon chips (when i can find them)
  11. unsweetened apple sauce cups and pouches (there is NO need to add sugar to ANY fruit cup, juice, pouch, bar, etc)
  12. coconut sugar
  13. canned coconut milk for those dairy subs when a thickening item like heavy cream is needed
  14. flax seeds (can be made to sub for eggs, add in smoothies, etc)
  15. almond flour
  16. organic white rice
  17. freezer bag of cauliflower rice
  18. ground turkey is like $3 for 19oz
  19. simply nature organic chicken broth
  20. dry beans (instant loss has a great refried bean recipe btw)
  21. decent beef jerky
  22. spindrift sparkling water
  23. simply nature fruit strips (think fruit by the foot but healthier, Wylie loves in her lunch)
  24. dessert hummus
  25. coconut oil
  26. olive oil spray
  27. avocado oil
  28. they get more stuff all the time….

Onto Target (target online or drive up for dry goods)

  1. hellman’s vegan mayo (i do not eat eggs)
  2. hippies “Cheetos”
  3. kind fruit pressed bars with chia seeds
  4. lara bars for kids
  5. annies fruit snacks (found at all others except aldi)
  6. Koia protein drinks (coconut almond is the best, only found at hixson target)
  7. califa farms almond milk creamers
  8. oscar myer nitrate free turkey deli meat (Wylie’s lunches)
  9. daves white bread (has gluten, but cleanest bread I can find for her lunches)
  10. banza pasta (chickpea, has tons of protein and less carbs, lots of types online, lasagna, abc’s etc)
  11. bubbly sparkling water
  12. Olly plant based protein (lots of flavors, vanilla is only good for baking or in fruit smoothies)
  13. vital proteins collagen peptides
  14. unsweetened apple sauce pouches
  15. dried fruit
  16. lorissa’s kitchen jerkys (has soy)
  17. skinny pop white cheddar or plain popcorn (large or snack size bags)
  18. Simply balanced gluten free multi frain with flax brown rice crackers
  19. tuna pouch (plain)
  20. archer farms Pure maple syrup (not pancake syrup)
  21. coconut secret coconut aminos (sub for soy sauce which contains gluten)
  22. coconut flour
  23. frozen zoodles
  24. tyson gluten free chicken nuggets (walmart also has)
  25. Ian’s gluten free fish sticks (very $$ but worth it in a pinch)
  26. vans gluten free blueberry waffles (kids love these, they do have soy)
  27. bob’s red mill egg replacer


  1. produce galore
  2. riced cauliflower frozen huge bags
  3. zoodles
  4. nitrate free lunch meats
  5. boxed shelf almond milk
  6. cold almond milks
  7. rao spaghetti sauce (low sugar)
  8. huge bag of veggie straws (these are in every store)
  9. huge bag of hippies (target and publix has)
  10. veggie delite muffins (made with eggs, my mom loves these, also at Food city)
  11. rotisserie chickens (break them down and use for meals during the week or chicken salad)
  12. cashew clusters
  13. plant based queso (seen at earthfare, whole foods also)
  14. cassava flour
  15. almond flour
  16. coconut oil
  17. heavenly hunks organize dark chocolate oatmeal cookies
  18. all types of shelled nuts
  19. huge box of annies fruit snacks
  20. whisps (keto people)
  21. rice rollers
  22. dates
  23. skinny pop popcorn
  24. kind bars (have soy)
  25. they also start carrying new things often


  1. Loren’s break and bake cookies (4 flavors, gluten free and vegan, food city also has)
  2. hippies
  3. baking flours
  4. kite hill almond cream cheese
  5. lots of dairy free yogurts
  6. so delicious coconut ice creams
  7. vans waffles
  8. nitrate free meats/sausages
  9. Voila dairy free cheese slices and shreds
  10. Koai protein drinks
  11. ginger juice
  12. earth balance butter tub/sticks
  13. annie’s organic biscuits (kids, has gluten)
  14. Redi whip in coconut or almond milk (also at Food city)
  15. gluten free old fashioned oats

Food City

  1. Lorens cookies
  2. gluten free/allergen friendly pie crusts (freezer section)
  3. enjoy life snacks
  4. 1:1 GF baking flour
  5. coconut sugar


  1. Gluten free tyson nuggets
  2. cauliflower pizzas (have dairy if has cheese and egg in crust)
  3. coconut aminos (big bottle)
  4. daves white bread
  5. annies fruit snacks
  6. almond milks
  7. rice rollers


  1. vegan sour cream
  2. Voila cheese
  3. lots of primal kitchen brand dressings (although i make mine homemade usually)
  4. Ian’s fish sticks
  5. vans waffles
  6. frozen pie crusts
  7. Amys cheeseless gluten free pizza (just ok, i prefer dominos crust and add my own cheese after delivery or bbq no cheese)
  8. Little northern bakehouse Chia and millet bread in frozen section (egg free, teal and white bag)
  9. Life rice millet bread (smells like homemade yeast bread Caleb’s mamaw used to make when you toast it)
  10. Cinnamon raisin bread (same brand as the chia kind, white and purple bag)
  11. Udi’s brand bagels (not egg free)
  12. Kats donuts (not egg free)
  13. bob’s red mill egg replacer
  14. bob’s red mill baking powder (aluminum free)

If you can’t find what you need in this list, Trader Joes, amazon, Earth Fare and Whole foods all have TONS of options. These are just the stores I frequent and things I enjoy buying for me and my family. I do not always buy everything on this list. Sometimes things are just for treats or when we miss being able to eat the “old” version we can’t eat (like Cheetos) Obviously you can read labels for yourself to see if a certain cracker, chip, cookie or whatever has the allergen you are avoiding on it. Keep in mind unless it has the “GF” logo on the food itself, its not certified. Some ingredients contain “natural flavors” which could contain gluten. The less ingredients something you buy the better. The easier you can pronounce those ingredients, the better. Everyone wants to lose weight, but no one focuses on a major lifestyle change and being healthy first. Why not get healthier first and see what happens? My mom lost 30 pounds just eliminating gluten alone, because inflammation weighs something.

I can save macro counting and exercise for another post.

I’m going to include a list of my kids favorite foods/snacks (always dairy and egg free, I limit their gluten) They don’t eat much variety wise or everything I make, because they are kids, but they do eat quite a bit. They do have to try everything I make however. This is our go to’s.

  1. Tyson gluten free chicken nuggets
  2. frozen french fries/SPF/tater tots
  3. clementines
  4. grapes
  5. apples
  6. bananas
  7. blueberries
  8. raspberries
  9. watermelon
  10. steamed broccoli
  11. sautéed zucchini
  12. steak
  13. chicken legs (rotisserie)
  14. chicken wings (smoked or air fryer)
  15. dairy free mashed potatoes
  16. corn on the cob
  17. rice rollers
  18. veggie straws
  19. unsweetened applesauce
  20. raisins
  21. waffles
  22. bacon
  23. chicken sausage
  24. oatmeal
  25. toast
  26. turkey sandwiches with vegan mayo
  27. bbq chips
  28. skinny popcorn
  29. homemade gluten free chex mix
  30. pistachios
  31. loren’s cookies
  32. most anything I bake from instant loss cookbooks
  33. rice
  34. mexican rice and tortilla chips
  35. dairy free homemade alfredo
  36. cubed steak
  37. mashed potatoes
  38. green beans
  39. fruit cups no sugar added
  40. dried fruit
  41. papa’s fish with raw corn meal breading
  42. confetti chicken casserole
  43. biscuits (treat from bojangles, rare, annies organic at home)
  44. black beans
  45. sweet potatoes
  46. shredded pork shoulder cooked in instant pot
  47. chicken fajitas
  48. fruit strips from aldi

Go to places to eat out:

  1. Chic fila (fries and grilled nuggets or sandwich on GF bun)
  2. Dos Bros (my fave)
  3. el metate (fajitas, no cheese or sour cream with corn tortillas)
  4. Jimmy John’s (lettuce wrap sandwich)
  5. captain D’s (grilled fish and shrimp, rice, broccoli)
  6. Public house
  7. Urban stack
  8. Taco mamacita

This post got a little long! Just scratching the surface here! Feel free to reach out even if you are standing in the store dazed and confused.

Love your guts,


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1 thought on “Grocery Staples & Finds

  1. This is extremely helpful. Thanks April!


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