Even if you ate beforehand and brought a list of items to stick to, all of us slip up and make questionable choices when wheeling our carts down the inner aisles of our local supermarkets. And who can blame us? When it comes to supplementing fresh produce, lean meats, and eggs with packaged goods, there are so many traps to fall into. Whether you can’t resist sugary childhood favorites or calorie-laden products mislabeled as healthy, it’s easy to walk out with a couple (ahem, several) waist widening items in your basket. But if you reach for these perfect picks instead, you’ll be pulling healthy choices out of your cupboards every time you reach in. Try out The 46 Best Supermarket Shopping Tips Ever while you’re at it and keep your kitchen temptation-free.
Seapoint Farms Dry Roasted Edamame, Lightly Salted
Per 1/4 cup (30 g): 130 calories, 4 g fat (0.5 g saturated fat), 150 mg sodium, 10 g carbs (8 g fiber, 1 g sugar), 14 g protein
Snack smart with a handful of roasted edamame from Seapoint Farms. This particular bag is lightly salted, which means you can pack on the protein without too much extra sodium. Excessive salt intake is one of the 20 Weird Reasons Why You’re Gaining Weight So Fast, so keep the scale steady by adding these to your salad or favorite trail mix.
Buy it now for $0.90 per 0.79 oz snack pack at Amazon.com.
Kashi Organic Promise Sweet Potato Sunshine Cereal
*Per 1 cup (51 g): 180 calories, 1 g fat (0 g saturated fat), 160 mg sodium, 43 g carbs (4 g fiber, 7 g sugar), 5 g protein
Sidestepping all the sugary choices in the cereal aisle is easy with organic options like this. Kashi’s sweet potato cereal is sweetened with cinnamon and molasses, yet only clocks in at 7 grams of sugar, so it pairs perfectly with a bowl of skim milk and a sprinkling of berries to start your morning the right way.
Buy it now for $3.49 per 10.5 oz box at Amazon.com.
Halo Top Vanilla
*Per 1/2 cup (64 g): 60 calories, 2 g fat (1 g saturated fat), 110 mg sodium, 13 g carbs (3 g fiber, 5 g sugar), 5 g protein
There’s no need to avert your eyes from the ice cream cartons taunting you in the freezer section, not when you’ve got America’s best-selling pint in your cart. Halo Top, the $66 million brand, has a range of flavors with one thing in common—their unbelievable nutrition labels. Each half cup of ice cream only sets you back 60 calories, 2 grams of fat, and 5 grams of sugar, which means you can enjoy a decadent dessert without breaking the calorie bank and without sacrificing on taste. Those numbers may look too good to be true, but they’re not, so grab a spoon and see for yourself!
Buy it now for $5.99 per 16 oz carton at Jet.com.
Modern Table Lentil Pasta
Per 2/3 cup (55 g): 190 calories, 0.5 g fat (0 g saturated fat), 10 mg sodium, 32 g carbs (3 g fiber, 3 g sugar), 15 g protein
A plate of pasta can be more than just a carby cheat meal. Each bite of Modern Table’s lentil noodles is full of muscle-building protein, especially if you whip them up with grilled chicken and colorful veggies. For those still feeling skeptical, a study in the Archives of Internal Medicine showed a lower incidence of cardiovascular disease in those eating more legumes like lentils, so why not make this pasta purchase on your next grocery run?
Buy it now for $45.09 per 6 pack at Amazon.com.
Bisquick Gluten Free Pancake & Baking Mix
Per 1/3 cup (40 g): 140 calories, 0.5 g fat (0 g saturated fat), 340 mg sodium, 31 g carbs (1 g fiber, 3 g sugar), 2 g protein
It’s no secret that a gluten-free label doesn’t always signify a healthy product, but you can trust this pancake mix to deliver if you’ve got a gluten intolerance (or even if you don’t). With fewer calories and less fat than Bisquick’s original baking mix, you can feel good about cutting into a stack of these cakes. Stop by the produce section on your way out and snag some fresh blueberries or bananas to top them off.
Buy it now for $5.31 per 16 oz. box at Amazon.com.
Per 1 can (12 fl oz): 2 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 0 g protein
If you’re struggling to kick a soda habit, trash those sugary cans and stock up on seltzer instead. There are so many brands to choose from, but Spindrift, the first and only American sparkling water company made with real squeezed fruit, is one our favorites. The low-cal, low-sugar nutrition label is as refreshing as each slightly pulpy drink.
Buy it now for $1.82 per 12 fl oz. can at Amazon.com.
Skinnygirl Protein Shake, Vanilla Bean Sundae
Per 1 bottle (11.5 fl oz): 80 calories, 1.5 g fat (1 g saturated fat), 310 mg sodium, 5 g carbs (1 g fiber, 0 g sugar), 12 g protein
Put your sweet tooth to good use when you sip on Skinnygirl’s vanilla protein shake. Since each bottle is sugar-free and less than 100 calories, you can get a guilt-free dose of protein without taking the time to mix up a shake yourself. These grab-and-go drinks are great for after the gym; at 12 grams of protein, they’ll make up about half of the 20-30 grams of protein you need to eat after a workout.
Buy it now for $8.87 per 11.5 oz. bottle at Amazon.com.
Amy’s Black Beans & Tomatoes Breakfast Burrito
Per 1 burrito (170 g): 270 calories, 8 g fat (1 g saturated fat), 540 mg sodium, 38 g carbs (6 g fiber, 3 g sugar), 12 g protein
Calling all vegetarians: this breakfast burrito belongs on your grocery list! Amy’s is known for their delicious organic options, and this product is no exception. With potatoes, tofu, black beans, vegetables, and salsa wrapped up in a flour tortilla, you’ll find yourself feeling fuller longer with this satiating pick.
Buy it now for $2.09 per 6 oz. box at Amazon.com.
Horizon Organic Mozzarella Cheese Sticks
Per 1 stick (28 g): 80 calories, 6 g fat (3.5 g saturated fat), 200 mg sodium, < 1 g carbs (0 g fiber, 0 g sugar), 8 g protein
Hungry between meals? Look no further than these Horizon string cheese sticks for a low-cal, high-protein snack. They’re great for your kids’ lunchboxes, but don’t miss out on the benefits yourself. Since each serving packs on 20 percent of your recommended daily dose of calcium, it’s a simple way to battle bone disease and osteoporosis.
Buy it now for $5.29 per 6 oz. package at Amazon.com.
Wild Planet Light Tuna
Per 2 oz (56 g): 90 calories, 3.5 g fat (1 g saturated fat), 100 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 13 g protein
Tuna’s a great source of protein, but make sure you aren’t overriding its benefits by purchasing cans packed with added oils. You want something like this Wild Planet tuna, which is sustainably caught and only canned with sea salt so you can scoop it onto whole grain crackers or a spinach salad with confidence.
Buy it now for $3.99 per 5 oz. can at Amazon.com.
Rx Bar, Coconut Chocolate
Per 1 bar (52 g): 210 calories, 9 g fat (2 g saturated fat), 150 mg sodium, 23 g carbs (6 g fiber, 14 g sugar), 12 g protein
Sure, there’s 14 grams of sugar in each of these Rx bars, but it’s from natural sources including dates and fruit. Each one is made with real, whole foods and "no b.s," which is an ingredients list to cheer about. Unwrap one of these protein-packed bars after a run or a spin class when your body’s glucose levels are depleted and you need to refuel. It’s a satiating snack that will keep your sweet tooth happy while boosting your muscle mass at the same time.
Buy it now for $2.06 per 1.8 oz. bar at Amazon.com.
Justin’s Classic Almond Butter Squeeze Pack
Per 1 pack (2 tbsp): 200 calories, 18 g fat (2.5 g saturated fat), 0 mg sodium, 6 g carbs (3 g fiber, 1 g sugar), 6 g protein
Whether you love squeezing them onto a banana or straight into your mouth, Justin’s almond butter packs belong in your grocery cart. Each one is full of 18 grams of fat (the healthy kind) and lots of protein. And the best part is, pre-measured packs like these make it easy to know just how many creamy calories you’re spreading on that AB&J.
Buy it now for $1.99 per squeeze pack at Amazon.com.
Per Gingerade (8 fl oz): 30 calories, 0 g fat (0 g saturated fat), 10 mg sodium, 7 g carbs (0 g fiber, 2 g sugar), 0 g protein
Pencil this probiotic drink onto your list and let the live cultures growing inside of it work wonders in your tummy. Good bacteria, like the kind lingering at the bottom of these kombucha bottles, have been shown to have a positive effect on general health. According to a study in the British Journal of Nutrition, taking a probiotic supplement for 12 weeks over a placebo led to significantly higher weight loss in overweight women. Drinking GT’s kombucha can give these benefits, but won’t make too much of a dent on your daily calorie intake.
Buy it now for $4.47 per 16 fl oz. bottle at Amazon.com.
Ezekiel 4:9 Low Sodium Sprouted Whole Grain Bread
Per 1 slice (34 g): 80 calories, 0.5 g fat (0 g saturated fat), 0 mg sodium, 15 g carbs (3 g fiber, 0 g sugar), 4 g protein
Don’t cut these carbs from your diet. Ezekiel 4:9’s whole grain slices are the best way to bookend a sandwich, especially if you’re opting for the sodium-free version. This organic brand uses sprouted grains and legumes in their bread, which can up their vitamin synthesis six to ten times, according to a study in the American Journal of Plant Nutrition.
Buy it now for $18.97 per loaf at Amazon.com.
Sir Kensington’s Organic Mayonnaise
Per 1 tbsp (14 g): 100 calories, 11 g fat (1 g saturated fat), 11 mg sodium 0 g carbs (0 g fiber, 0 g sugar), 0 g protein
Look out for Sir Kensington's on your next trip to the store; We Tested 5 Mayos, And This Is The Best! Made with organic ingredients, including free-range eggs, this silky spread will shock you with its great taste, but not its nutrition label.
Buy it now for $9.99 per 16 oz. jar at Amazon.com.
Quaker’s Steel Cut Oats
Per 1/3 cup (45 g): 170 calories, 3 g fat (0.5 g saturated fat), 0 mg sodium, 31 g carbs (4 g fiber, 1 g sugar), 6 g protein
Opt for oats in the morning with a bowl of Quaker’s. These steel-cut, 100 percent whole grain oats aren’t just easy to make, but easy on your body. Low in fat and free of sodium, you can trust in each protein-rich spoonful. While other products are bursting with sugar, these oats only have one single gram, so have fun with your toppings! We recommend a sweet handful of berries.
Buy it now for $3.88 per 25 oz. canister at Amazon.com.
Newman’s Own Thin & Crispy Roasted Vegetable Pizza
Per 1/3 pizza (35 g): 240 calories, 9 g fat (3.5 g saturated fat), 550 mg sodium, 33 g carbs (3 g fiber, 3 g sugar), 11 g protein
Believe it or not, pizza can be part of a healthy lifestyle. With scale-friendly choices like Newman’s Own’s vegetable pizza, you don’t have to call your cheesy slice a cheat meal. This crispy pie is made of part-skim mozzarella and has a multigrain crust, more grams of protein than fat, and a hearty helping of mushrooms, red onions, and bell peppers. So don’t feel pressured to order a pizza next time your friends are over; simply heat up one of these.
Buy it now for $11.19 per pizza at Jet.com.
Siggi’s Whole Milk Icelandic Yogurt With Mixed Berries
Per container (125 g): 140 calories, 4.5 g fat (3 g saturated fat), 55 mg sodium, 12 g carbs (0 g fiber, 8 g sugar), 12 g protein
12 grams of protein and only 8 grams of sugar? A yogurt ratio like that is music to our ears and characteristic of full-fat finds like this. And to make Siggi’s Icelandic yogurt even better, each of their mixed berries cups is bursting with bacteria. Like the GT’s Kombucha above, the live active cultures on the ingredients list make this a probiotic product that’s good for your gut, in addition to the rest of your body.
Buy it now for $1.49 per 5.3 oz. container at Jet.com.
Per 1 Lemon & Rosemary pack (30 g): 53 calories, 5.5 g fat (>1 g saturated fat), >1 mg sodium, >1 g carbs (0 g fiber, >1 g sugar), >1 g protein
It doesn’t get much better than these gems when it comes to snacking. Each low-cal bag of Olove’s is home to at least 10 pit-free olives and less than one milligram of sodium. So snack on the go with any of the brand’s four flavors for a freshly packed treat between meals.
Buy it now for $0.72 per 1.1 oz. pack at Walmart.com.
Progresso Light Zesty! Santa Fe Style Chicken
Per 1 cup (236 g): 80 calories, 1 g fat (0 g saturated fat), 460 mg sodium, 13 g carbs (3 g fiber, 1 g sugar), 5 g protein
Make some serious weight loss progress with Progresso’s light options. The Santa Fe Style Chicken can is full of white meat chicken, corn, rice, and black beans, not to mention a nutrition label that reads more like a snack than a soup. Each cup of the stuff is less than 100 calories, and while lots of other brands sneak in sodium levels that inch close to quadruple digits, this Progresso product contains less than 500 milligrams. Yes, please!
Buy it now for $2.49 per 18.5 oz. can at Amazon.com.
Emerald 100 Calorie Pack Natural Almonds & Walnuts
Per 1 pack (16 g): 100 calories, 9 g fat (1 g saturated fat), 0 mg sodium, 3 g carbs (2 g fiber, 1 g sugar), 3 g protein
Why load your cart up with flavored or sodium-heavy nuts when you could buy Emerald packs? At 100 calories each, these almond and walnut mixes don’t just help you easily keep track of your snacking, but let the nuts speak for themselves. There are only two ingredients listed on the package: almonds and walnuts. So simple and so simply good for you.
Buy it now for $4.94 per 3.92 oz. pack at Amazon.com.
Smucker’s Natural Creamy Peanut Butter
Per 2 tbsp (32 g): 200 calories, 16 g fat (2.5 g saturated fat), 105 mg sodium, 6 g carbs (2 g fiber, 1 g sugar), 8 g protein
Read your labels right and choose a peanut butter jar packed with only peanuts and salt, like Smucker’s Natural. Without any sketchy ingredients tacked on, you can go nuts when slathering the spread, confident in where those good fats and protein levels are coming from. No wonder it ranked so high when we tested 10 peanut butters.
Buy it now for $8.98 per 26 oz. jar at Amazon.com.
Organic Valley Reduced Fat Grassmilk
Per 1 cup (240 mL): 130 calories, 5 g fat (3 g saturated fat), 120 mg sodium, 12 g carbs (0 g fiber, 11 g sugar), 8 g protein
It’s time you gave your body a break from all the hormones, pesticides, and GMOs flooding in from the meat you’re eating and the milk you’re drinking. We know that buying products from grass-fed cows can bump up the price of the product, but isn’t that worth the health benefits? Stock up on vitamin D and calcium without stocking up on chemicals when you try Organic Valley’s Grassmilk.
Buy it now at your local market when you check out these location listings at OrganicValley.coop.
Skinny Pop Original Popcorn
Per 1 package (18 g): 100 calories, 6 g fat (0.5 g saturated fat), 45 mg sodium, 9 g carbs (2 g fiber, 2 g sugar), 2 g protein
Banish buttered popcorn from your life and sneak one of these 100 calorie bags into your purse on your next movie date. Skinnypop turns a cheat treat into a smart snack by adding only sunflower oil and a little salt to their "pure popped perfection."
Buy it now for $0.47 per 0.65 oz. pack at Amazon.com.
Lean Cuisine Chicken With Almonds
Per 1 package (8.5 oz): 290 calories, 5 g fat (0 g saturated fat), 490 mg sodium, 44 g carbs (4 g fiber, 8 g sugar), 16 g protein
The freezer section can be hit or miss, so make sure you don’t pass up this Lean Cuisine entree if you’ve got the chance. Zap this in the microwave and you’ll have a steaming bowl of long-grain rice, chicken, nuts, and veggies within minutes. We love that you can count the grams of fat on one hand, but even more that the protein clocks in at a whopping 16 grams!
Buy it now for $2.79 per 8.5 oz package at HarrisTeeter.com.
Lay’s Oven Baked Potato Crisps, Original
Per 1 package (0.88 oz): 110 calories, 3 g fat (0 g saturated fat), 140 mg sodium, 19 g carbs (1 g fiber, 2 g sugar), 2 g protein
You didn’t think we’d deprive you of your chips, did you? It’s totally possible to indulge in a bag of crispy Lay’s without hurting your health habits since one serving is just over 100 calories with 7 fewer grams of fat and 200 fewer milligrams of sodium than the classic version.
Buy it now for $0.47 per 0.88 oz. bag at Amazon.com.
Aloha Chocolate Organic Protein Powder
Per 2 scoops (37 g): 150 calories, 4.5 g fat (1.5 g saturated fat), 190 mg sodium, 10 g carbs (3 g fiber, 4 g sugar), 18 g protein
Get the most out of each gym sesh with a protein shake made from chocolate Aloha powder. This blend of pea, pumpkin seed, and hemp seed protein is organic and full of key nutrients like magnesium and iron. It’s also got 18 grams of protein, which will put you right at the sweet spot between 18-25 that Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios recommends for breakfast.
Buy it now for $28.49 per 15-serving container at Amazon.com.
Applegate Smoked Turkey Breast
Per 2 oz (56 g): 50 calories, 0 g fat (0 g saturated fat), 360 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 10 g protein
For humanely-raised, non-GMO, antibiotic-free meat, look out for Applegate products next time you’re shopping. Their smoked turkey breast, in particular, is a low-cal, fat-free option that can spice up any sandwich with 10 grams of protein. We know buying more organic can ultimately mean spending more money, so read up on these 30 Ways To Save At The Grocery Store — Without Coupons! to make up for your splurges.
Buy it now for $6.99 per 6 oz. package at Amazon.com. For Prime Fresh Members only.