Grocery Shopping List

Here are foods that I recommend in a healthy diet. Obviously you shouldn’t try to get THEM ALL at the same time. Try not to keep fresh fruits and veggies in your fridge for over a week. They will lose basically all of their nutrients. So buy small and buy often, unless you have a huge family that can eat really quick!

You can print this out and take it with you to the grocery store – I love Trader Joes, Whole Foods, Sprouts, and all farmers markets. I also shop at Asian food stores for special veggies and things that I cannot find elsewhere.

VEGETABLES:

so fresh & delicious

  • Broccoli
  • Green beans
  • Asparagus
  • Baby carrots (dip this with PB, so good!)
  • Tomatoes
  • Cucumbers
  • Romaine lettuce
  • Baby spinach
  • Onions
  • Red pepper
  • Mushrooms (all kinds! and this really should be under fungi)
  • Seaweed
  • Sweet potatoes
  • frozen edamame, shelled (you can get this at Trader Joes or Asian food markets)

FRUITS:

  • Any that are in season!
  • Try to avoid too many dried fruits as you can easily overeat them and consume way too many sugars
  • Bananas – I ALWAYS have this around in any season
  • Blueberries
  • Strawberries
  • Mangoes
  • Cantaloupe (did you know that a whole one is only 188 calories?)
  • Honeydew
  • Nectarines
  • Avocados

GRAINS/BREADS/NOODLES:

GREAT SOURCES OF PROTEIN:

  • Egg whites, I buy liquid egg whites so I don’t have to waste the yolk
  • Chicken breast
  • Tofu
  • Tempeh
  • TVP textured vegetable protein
  • Seafood: white fish, salmon, scallops, canned tuna in water
  • Lentils
  • Black beans

NUTS/SEEDS:

  • Ground flax seed
  • Raw unsalted sunflower seeds
  • Roasted and unsalted almonds
  • Pitaschios
  • Freshly ground unsalted peanut butter from Whole Foods (you must try the grinding machine! so cool!)
  • PB2, the greatness of peanut butter without the fat, only 45 cals for 2 TBS versus 200 cals reg. PB

DAIRY & DAIRY SUBSTITUTES:

  • Non fat or low fat 1-2% cottage cheese
  • Non fat plain greek yogurt
  • Almond cheese (my latest discovery at Whole Foods, I love it, and yes it does melt)
  • Almond Breeze almond milk, unsweetened vanilla
  • Laughing cow cheese wedges

SUPPLEMENTS:

  • Vanilla whey protein – I don’t have a fave one that I can recommend, but try to find one that is low in carbs and sugars, preferably under 3g each in every scoop. Each scoop should have at least 20g of protein!
  • Other options are soy protein, rice protein, pea protein, egg protein, hemp protein, and casein

EXTRA FLAVOR & SAUCES:

  • Salsa in place of ketchup
  • Sriracha (OK, just kidding, I don’t REALLY recommend it as part of a healthy diet…but I do love it. Nothing wrong with a little spice to make you drink more water and to raise your metabolism, right!?)
  • Lemon – try to squeeze it on top of anything from baked chicken to sushi.
  • Mrs. Dash seasoning
  • Tabasco sauce
SWEETENERS:
  • Stevia
  • Honey
  • Ground cinnamon
  • Medjool dates

LOTS & LOTS OF WATER!!!

 

source: blogliates.com


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