Grocery list for hypoglycemics, what food to keep in your house

Another reader question, from Megan (thanks Megan!), requested a hypoglycemic-oriented grocery list.

Here are the items I try to keep in stock at all times. On top of reviewing this list, I try to make one special meal each week, so I’ll make sure to add any addition ingredients needed for that recipe to my list.

Freezer section:

  • Chicken
  • Edamame
  • Frozen veggies (some starchy ones and some not)

Refrigerated section:

  • Milk (be careful if you pick something other than regular milk, check carbs/protein levels)
  • Greek Yogurt
  • Eggs
  • Goat cheese (I keep 2, 4 oz packs on hand)


  • Couscous
  • Almond meal
  • Rolled oats
  • Coconut flakes
  • Individual boxes of raisins
  • Oyster crackers
  • Popcorn (not microwave)
  • Individual boxes of dried cranberries
  • Individual packs of nuts
  • Almonds
  • Clif bars
  • Protein powder
  • Olive Oil
  • Canola Oil
  • Black beans
  • Kidney beans
  • Whole wheat pasta
  • Elbow macaroni
  • Marinara sauce
  • Tomato sauce
  • Salsa


  • Italian blend
  • Salt
  • Pepper
  • AllSpice
  • Chili powder
  • Red pepper flakes
  • Cinnamon
  • Vanilla extract
  • Multiple types of vinegar


  • Bananas (I cut them in 1/2 and freeze them for use in smoothies)
  • Bananas (if I’m making the breakfast cookies)
  • Spinach (2 bags)
  • 3 cucumbers
  • 7 apples (one per day til I go back to the store)
  • Carrots
  • Some other fruit on sale, enough for at least one serving per day for an entire week


If you keep these items in stock, you’ll have all you need for the following recipes (plus ones  you make up on your own):

No sugar oat drop cookies (breakfast cookies)

Spinach, cranberry, goat cheese salad

Apple pie smoothie

Add beef or turkey to your grocery list and you’ll have everything, except the cheese, for this 30-minute chili mac

Up-to-date information on hypoglycemia

This blog reflects my journey of learning and understanding hypoglycemia. This means that some of my older posts may have information that is out-of-date as I’ve learned more or research has changed. For the most updated macro-level information on living with hypoglycemia, please visit Up-to-date info on hypoglycemia (start here) page.

If you’re curious if the information in a particular post is still accurate, please feel free to leave a comment on the post asking and I’ll respond letting you know if there is any updated information.

Thanks for reading!







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