*** Excerpt taken from the book: “How to eat healthy and incorporate it into your life — The Diet Matador’s 10 Day Food Journal Story” ***
Principle #2: At the grocery store, buy foods with only one ingredient (itself), or an ingredient list that only includes these foods.
The Diet Matador’s grocery list remains very consistent from week-to-week, with minor variations depending on the week’s unique circumstances. The only grocery items that include more than one ingredient on the following list are the Healthy Flavor Enhancers. Those are the only foods you really have to worry about when it comes to this list. The rest, are the foods themselves.
Starting from scratch, the following would be included on the Diet Matador’s grocery list:

Cooking Spices, Salts and Oils

  • ‘Slap Ya Mama’ Cajun seasoning
  • Extra Virgin Olive Oil and Spray (EVOO)
  • Turmeric + Ginger = “Best anti-inflammatory spices
  • Pink Himalayan Salt, Cayenne Pepper, Cinnamon, Cumin, Coriander, Paprika, Chili Powder, Pepper, and other Spices
  • Seasoning Blends (various)
*** Oh, and some other stuff such as… ***
  • Dill Weed, Basil, and other Herbs
  • Healthy Broths and Vegetable Soups, too
*** FYI: You can cook with Water instead of EVOO when you’ve been eating too much Fat, funds are limited, or if you so choose. ***

Meats (eat sparingly, plant protein is encouraged and better for you)

  • Wild-caught Salmon with Grilled Asparagus
  • Cage-free Eggs or “Vegetarian Nutrilicious Scramble”
*** Think, “exception, rather than the rule” ***
  • Cage-free Chicken
  • Cage-free Turkey
  • Fish without the Mercury
*** Sorry, no Cow, Red Meat, Processed Meats, or Bun-Based foods found here. Special and unavoidable occasions only. ***

Greens: The healthiest of the healthiest — Nature’s version of the multivitamin

  • Spinach for the Scramble
  • Kale for the Salads
*** There are others, though ***
  • Romaine, Swiss Chard, Bok Choy, Collard Greens, Turnip Greens
*** Psst, I’ve got a SECRET for you: If you want to be healthier, you should probably eat the healthiest food as if it were a daily multivitamin. PASS IT ON… ***

Veggie-tables: The other healthiest of the healthiest

  • Steamed Broccoli
  • Asparagus: Cooked with Oil and Spices or Steamed
  • Baby Grape Tomatoes and Red Bell Peppers as your versatile “Lycopeners”
  • Onions, Garlic, & Mushrooms: The “Anti-Sickness Combo”
  • Baked Sweet Potatoes with Lime, and Baked Spicy Cauliflower
  • Carrots, Butternut Squash, Peas, Green Beans, and other Steamed Vegetables
*** You’d be a Crackpot, not to cook with the Crockpot ***
  • Cabbage with Lentils and low-sodium Vegetable Broth in the Crockpot
*** Intermission ***
  • Brussels Sprouts if you can make them taste good
  • Cucumbers to rub on your face
  • and Beets to support Dwight’s farm
*** All Veggies are healthy, so learn to make them taste good ***

Fruits: The sweet tooth of the Diet Matador

  • Raspberries, Blueberries, Berries, and more Berries
  • Limes for flavoring of dishes
  • Pineapple because it’s my favorite Fruit
  • Kiwis, Oranges, Nectarines, Peaches and other Fruits that are on sale or in season
*** Fruits: “The only sugar you should ever really eat” ***

Plant Protein: The most important addition and substitution of your diet

  • Lentils, Edamame, Quinoa
  • Beans, Grains, and sometimes Seeds and Nuts
  • Tofu and Soy (sorry, I had to say it)

The Carbs “low-carb” diets tell you to avoid, but are foolish in doing so: The “gluten-free, processed-free” variety

  • Basmati Rice (Stir Fry anyone?)
  • Beans with an Organic Marinara Sauce and more
  • Oats if you’re hardcore
  • and they tell you to avoid Sweet Potatoes, too…
*** Vegetables and Fruit are also Carbs. Never avoid them either. ***

Omega-3 Seeds: An anti-inflammatory wonderland

  • Chia Seeds, Flax Seeds
  • Wild Caught Salmon (not a seed)
*** Your choice as to how you want to incorporate these into your life***

Seeds: Nature’s version of Calcium and micronutrients

  • Sesame Seeds — AKA: Your Calcium Seed
  • Chia/Flax Seeds — AKA: Your “Superfood” Seeds
  • Pumpkin Seeds — AKA: Your Iron Seed
  • Sunflower Seeds — AKA: Your Vitamin-E Seed
*** Feel free to add Quinoa, Hemp, and any other Seed that’s meant to be eaten, too. ***

Your Nuts: Not deeze Nuts. No your Nuts. Eat these Nuts. What am I even saying here?

  • Raw Almonds are my “go to”
  • Raw Cashew bags get eaten far too fast
  • Raw Pistachios are always a hit
  • Flavored Pecans are a weakness
  • Walnuts are known for their Omega-3 content
  • Eating a Macadamia Nut in a cookie is NOT healthy
  • Peanuts are healthy, but be wary of “Peanut Butter form”
*** Other Nuts such as Hazelnuts and Brazil Nuts have NOT entered my mouth ***

Healthy Flavor Enhancers

  • Pre-made Guacamole
  • Pre-made Salsa (Harissa)
  • Balsamic Vinaigrette — with very little sugar — for Salads
  • Limes surprisingly work wonders
  • Other “low sugar, low ingredient, low processed” Salad and Dish Flavorizers
*** Help me expand this list. Only healthy, natural ingredients. ***

Liquid Beverages for your health

  • Water is the most important nutrient of our diet. Our bodies are made-up of over 50% water, so common sense says…
*** You would be wise to drink a big glass of it in the morning ***
*** and just as wise to try out Teas such as these: ***
  • Chamomile Tea is our #1 recommendation for beginners (Taste & Health)
  • Echinacea doesn’t taste half bad either
  • Green and other Teas should be considered (preferably non-caffeinated)
  • Kombucha Tea: “Probiotic of choice”
*** A few miscellaneous additions… ***
  • Almond Milk — if you just HAVE to eat cereal (like my mother)
  • a water filter such as Zero Water since we’re out shopping
*** Last pieces of Liquid advice ***
  • Eat the Fruit, don’t drink the Juice.
  • Coffee dates we approve of, Coffee with junk we do not.
  • Caffeine is not healthy for you. Don’t make it an everyday habit.
  • Drinking Tea instead of Coffee: An everyday habit we can get behind.
  • Alcohol? Our bodies treat it like a poison — Enough said there.
  • Energy drinks? You gotta be kidding me…

*** Read the nutrition labels for everything else ***

*** Sugar 1st <> Servings 2nd <> Ingredients 3rd. ***


  • None. Be wary of dairy.

*** In fact, “be wary” of all inflammatory substances. Minimize their consumption, and figure out what “foods” they are. Hint: A handful have been mentioned in this writing. Good luck! ***
That’s it. That’s the Diet Matador’s standard grocery list and we’ve got the receipts to prove it. Fill your grocery cart with these and other similar items, and you too will win the “whose groceries are healthier” contest when you’re competing with complete strangers while waiting in line at the checkout counter of the grocery store (when they don’t even know they’re playing).
Thanks for reading.

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BSV Community: You'll be hearing more from the Diet Matador in the future, and you better believe I'll be incorporating BSV and MoneyButton into it.
Looking forward to our future together. Let me know if you have any questions.
   1yr ago
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Principle #2 is a good one, but does require a lot of prepping/cooking. It's a worthwhile investment of time though, if you would rather prep veggies than take medications for various health problems later.
   1yr ago