Here you go, this should get you started:
The Top 30 T-Nation Diet Articles
or all of Diet and Nutrition Articles:
I realize some people don't like John Berardi, and several of those articles are his, but there is some great info in there.
I know you wanted a 'shopping list', but if you aren't willing to do a little homework to understand the 'why' of 'what' is on that list, I don't think that you would stick to a 'diet'.
BTW, my 'staples' are in no particular order:
Old Fashioned Oatmeal
Brown Rice (Long Grain, not instant)
FF Cottage Cheese
FF Organic Milk
Turkey (Ground/Patties/Links/Breast Filet)
Ground Beef (on occasion)
Eye of Round (steak!)
Tilapia or Orange Roughy Filets
Eggs / Egg Beaters
Frozen Veg (Peppers/Onions)
I cook lots of food 3x/week, my rice cooker was my best purchase ever, I love Mrs. Dash, and I should have bought stock in Tupperware.