Grocery Shopping for the health conscious athlete in the making

This is..without a doubt…the toughest ordeal one has to master in their health and fitness journey. If you are reading this, then I promise you it doesn’t have to be so hard. You got this! 😉 Lets get right to it.

I know you’ve heard it before-but you have to start with sticking to the perimeter of the grocery store. The reason being is that obviously that is where your perishable (i.e. FRESHEST) foods are. Start there. Obviously you do need to go in the middle for certain things such as coffee, oatmeal, tea, etc but start on the outside of the grocery store FIRST.

I told you I was going to make this simple, and I am!

Before you go to the grocery store, think of all your favorite proteins, vegatables, fruits, nuts, carbs, etc. Keep that in mind and write that all down if needed.

We are going to break this down into groups.

  1. PROTEINS
  2. COMPLEX CARBS
  3. HEALTHY FATS
  4. FRUITS
  5. VEGETABLES

Acceptable and preferable PROTEINS are the following:

  • 1. Greek Yogurt
  • 2. Cottage Cheese
  • 3. Swiss Cheese
  • 4. Eggs
  • 5. Milk, 2% (I’m not a huge fan of drinking straight up milk, I prefer Almond milk for a variety of reasons, but that’s for another blog post. 🙂
  • 6. Whey Protein
  • 7. Steak (Top Or Bottom Round)
  • 8. Ground Beef (95% Lean)
  • 9. Pork Chops (Boneless)
  • 10. Chicken Breast (Boneless And Skinless)
  • 11. Turkey Breast
  • 12. Yellowfin Tuna
  • 13. Halibut
  • 14. Octopus
  • 15. Sockeye Salmon
  • 16. Tilapia
  • 17. Anchovies
  • 18. Corned Beef
  • 19. Tuna
  • 20. Chicken
  • 21. Sardines
  • 22. Navy Beans
  • 23. Dried Lentils
  • 24. Roast Beef
  • 25. Canadian Bacon
  • 26. Chorizo
  • 27. Pepperoni
  • 28. Roasted Turkey Breast
  • 29. Jerky
  • 30. Peanut Butter
  • 31. Mixed Nuts
  • 32. Bean Chips
  • 34. Tofu
  • 35. Edamame
  • 36. Green Peas
  • 38. Wheat Germ
  • 39. Soba Noodles
  • 40. Quinoa

COMPLEX CARBS

  1. Oatmeal (old fashioned or Steel Cut)
  2. Yams (almost same as sweet potatoes)
  3. Brown rice (love basmati, a long grain rice)
  4. Sweet potatoes
  5. Multi grain hot cereal (mix or barley, oats, rye, and a few others)
  6. White potatoes with skin (glycemic index be damned!)
  7. 100% whole wheat bread
  8. 100% whole wheat pasta
  9. Beans and lentils (great for healthy chili recipes)
  10. Cream of rice hot cereal
  11. Quinoa
  12. Couscous
  13. Pumpkin
  14. Butternut squash
  15. Fresh beets

**I’m well aware of the gluten free and lactose free needs of certain individuals-if this applies to you, make those selections of the same food, or choose another food altogether.**

HEALTHY FATS

  • Avocados
  • Cheese
  • Super dark chocolate
  • Whole eggs
  • Fatty fish
  • Raw nuts
  • Chia seeds
  • Extra virgin olive oil
  • Coconut oil
  • Full fat yogurt

FRUITS

  • Short list: every variation of a fruit is allowed. 🙂

VEGETABLES

  • Kale
  • Spinach
  • Broccoli
  • Brussel Sprouts
  • Peas
  • Tomatoes
  • Asparagus
  • Bell Peppers
  • Okra
  • Scallions
  • Zucchini
  • Green Beans
  • Cauliflower
  • Beets
  • Cucumbers
  • Mushrooms
  • Eggplant
  • Radishes
  • Onions

THAT’S A LOT OF FOOD!

Alright, so as you go through this list-pick your favorites before you go food shopping and think about the meals you want to create. There are tons of meals you can put together with what is above. You do NOT have to purchase all of that food for one week! But these are your preferred options to eat healthfully.

To create a PERFECT meal, this is what you need (as stated above)…

Protein, Healthy fat, Complex Carb, Vegetable, and an optional fruit. 

As far as how to meal prep and put it all together, that is for another blog post. But start here! Now you have the tools to get a feel for what top athletes eat. Remember: you are fueling a Ferrari, not a Pinto. 😉

Also, SHAKEOLOGY is a great way to add in a high protein superfood shake that can be used as a meal replacement and/or snack. Check it out! Vegan options are available.

EAT TO PERFORM!

In Health-Demi

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