NUTRITION

Below is general meal planning for those looking to eat healthy that includes a grocery list, as well as recipes. 

  • MEAL PLAN
  • GROCERY LIST
  • RECIPES
  • Planning Guides

Grocery List 63

Grocery List for the Week of September 28, 2020

PROTEIN

  • 2 lbs Chicken thighs (more flavor) try boneless
  • 12 Eggs + 6 hard boiled eggs (easy prep)
  • 1lb Lean Beef, Bison (grass-fed)
  • 1lb Ground turkey (or chicken)
  • 2 cans of Wild Salmon or mackerel

*Frozen fish patties (salmon or Pollack) for salads or tacos

*These cook quick and are great to add to vegetable rice, salads, or even tacos!

Yogurt (sugar-free)

Organic or raw cheese (try cheddar for flavor boost to recipes)

Short notice meal savers: pick up rotisserie chicken for 3-6 servings

VEGETABLES

Aim for chopped if you need training wheels to make prep easier.

Imagine what your favorite salad bar looks like. Pick a few of your favorite items and keep them ready to go.

  • 2 bags Leafy greens – Spinach, kale, arugula
  • 1 Head iceberg or romaine lettuce (for lettuce wraps)
  • 1 pound broccoli, bagged for convenience

Great roasted or pan-fried (buy pre-chopped for quicker meals):

Fennel, Parsnips, Carrots, Brussels Sprouts, Cauliflower, Broccoli or Broccolini

*shaved and chopped versions make for easier meals

Try frozen cauliflower rice for quick meals (Trader Joes or Sprouts)

FLAVORS AND TOPPINGS

  • Pico De gallo (as a topping or mix for salads)
  • Coconut aminos (or soy sauce alternative with lower sodium)

FRUIT

  • Apples
  • Bananas

LIQUIDS

  • Lemon Juice (bottled for easy flavor boost)
  • Coconut Milk or Almond Milk beverage (unsweetened)
  • Aminos seasoning (soy alternative)

COOKING FATS AND OILS

  • Coconut Oil
  • Extra Virgin Olive oil

DRY INGREDIENTS AND POWDERS

  • Gluten-free oats (if needed)
  • Vanilla Protein Powder (Suggestion: nutrasumma pea protein is great for recipes)
  • Seeds and nuts – Hemp, chia, almonds, cashews
  • Quinoa OR Farro (trader joes)
  • Kodiak cake protein pancake mix (or make your own)
  • Powdered peanut butter or almond butter

FROZEN INGREDIENTS

  • Blueberries
  • Low Sugar Ice Cream – So Delicious Coconut Ice Cream (no sugar)
  • Stir Fry Vegegtables

PROTEIN SNACKS AND BARS

Guidelines:

There are plenty of bars on the market, I’m sure you can find one that tastes similar to your craving.

How to find a good bar: Keep the sugars under 10 grams and protein over 10 grams