Hey there, Happy Monday!
I just wanted to create a quick and easy grocery shopping list for you. This is one of the foundations of your healthy nutrition plan. If you have good stuff in the house, you’re more likely to stay the course.
We all know when there’s a box of cookies in the cabinet, they will get eaten. So how to do you remedy that? Just don’t buy them.
You want to focus on having your weekly eating plan 85% compliant. That means 2-3 small treats each week. The key is to only buy them when you’re planning to eat them and do not leave any leftovers.
For example, if you were going to have a slice of chocolate cake on Friday night, get a damn good piece that’s going to be so awesome and tasty. DO NOT buy a whole cake. You will eat more than a slice, I promise.
Eat like you normally would that day, enjoy that piece of cake and then go back to your plan. It’ll help keep you on track, and you won’t be using food as a reward or punishment, just a normal part of your life.
Back to the grocery shopping. I wanted to hook you up with the exact list you can follow. Try to shop once a week and stock up on all the good stuff. If you have to go twice to get more produce, that’s totally cool. Just make sure you have all the staples (meat, vegetables, nuts, greek yogurt, eggs) so you don’t just order out when you get home and don’t feel like cooking.
Vegetables
- Asparagus
- Artichokes
- Avocado
- Bell Peppers
- Broccoli
- Cabbage
- Carrots
- Celery
- Cucumbers
- Garlic
- Ginger
- Green Beans
- Jalapenos
- Lettuce- romaine, mixed greens
- Mushrooms
- Onions
- Radishes
- Snow Peas
- Spinach
- Squash
- Tomatoes
- Zucchini
Fruit (1-2 servings/day)
- Apples
- Apricots
- Bananas
- Berries
- Grapes
- Grapefruit
- Lemons
- Limes
- Mangos
- Melons
- Nectarines
- Oranges
- Papaya
- Peaches
- Pears
- Plums
- Tangerines
Meat
- Lean Cuts of Beef- tenderloin, sirloin, filet, eye of round, flank steak for fajitas
- Longhorn Beef (Lean cuts and ground longhorn compare to turkey breast in fat and cholesterol. Range fed livestock can be purchased that is naturally raised without the assistance of antibiotics and steroid injection
- Pork Lean Cuts: tenderloin roasts or butterfly pork chops for fajitas or stir-fry
- Fish (Fresh): sea bass, tuna, swordfish, halibut, tilapia, and trout
- Shellfish: (low in fat high in cholesterol for those that need to limit cholesterol)
- Chicken, Turkey, and Poultry: breasts and thighs (boneless/ skinless), filets,tenderloin, Cornish game hens
- Ground Meats: Longhorn beef, round steak, sirloin, veal, pork loin, turkey, chicken, venison or blend of these.(Have them wrapped in 6 or 8 oz. portions to eat that day or to freeze for later. Thaw for a quick burger, spaghetti dish, taco salad, etc.)
- Wild game: Ostrich, Venison (most wild game is very lean and healthy with the exception of duck which is higher in fat)
- Deli Meats – ham, roast beef, turkey or chicken breast
Dairy, Cheese & Eggs
- 2% or Full Fat Greek Yogurt
- Unsweetened Almond Milk
- Cottage cheese (2% fat)
- Free Range and Cage Free Eggs
Sauces, Condiments and Oils
- BBQ Sauce
- Mustard (all types)
- Low Sodium Soy Sauce
- Balsamic Vinegar
- Salsa
- Worcestershire Sauce
- Oils- olive, canola, sesame, avocado, macadamia nut
Herbs, Seasonings, Spices
- Herbs-dried basil, cilantro, dill, garlic, oregano, mint, basil, rosemary, etc.) Easy to grow fresh or if you have access to a store that sells herbs in bulk you can buy a small quantity which is fresher and cheaper than large jars
- Seasonings for flavor, seasoned lemon, or garlic salts and peppers, curries, onion, cumin, mustard powders; poultry seasoning, cayenne or red pepper
- Spices-All spice, cardamom, cinnamon, ginger, nutmeg, saffron