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Friday, April 19, 2013

Grocery Shopping List

I get tons of questions regarding what to eat and lots of comments from followers stating "I eat clean but can't lose weight". Since everyone's definition of "clean eating" is different, I thought I'd create a list of some basic food items you should include in your weekly shopping trip. There is also a list of "foods to avoid". I hope you find this helpful in your quest to improve your health and nutrition!

Protein Sources:
99% Extra lean ground turkey breast
Boneless / skinless chicken breast
Lean cuts of beef (consume sparingly)
Non-fat plain greek yogurt
Low-Fat cottage cheese
Eggs
100% Liquid egg whites (read the ingredients)
Light tuna in water
White fish such as tilapia

Carbohydrate Sources:
Brown Rice (either dry or frozen, do not buy the pre-cooked packaged rice. Read the ingredients)
Quinoa
Beans
Plain rice cakes
Old fashioned rolled oats (oatmeal, not instant or quick oats and no added sugar/flavors)
Millet
Amaranth

Fat Sources:
Nuts (preferably raw or lightly salted, no added oils)
Natural peanut butter (only ingredients should be peanuts and salt, or just peanuts)
Olive oil
Coconut oil
Avocado

Fruits & Veggies:
Go crazy with these :-)
Broccoli
Brussels sprouts
Asparagus
Green beans
Snow Peas
Spinach
Arugula
Peppers
Cucumbers
Apples
Berries
Pears
Some fruits are higher in sugar, they are fine to consume but should be done in moderation.
Fruits and Veggies should be purchased fresh or frozen and should not have any added sauce or sugar.

Miscellaneous items:
Stevia (if you're going to use a sugar substitute, this is the best option)
Ms Dash seasonings
Hot sauce (check the nutrition facts, should only contain sodium)
Vinegar (to use on salads)
Cooking Spray (use this when making eggs, etc to limit calories vs. oil)
Shiritaki noodles (these can help fill the void of pasta cravings)
Quest nutrition bars or think thin bars (if you need snacks to go)
Sugar free jello (optional, to be used to help with cravings) use sparingly

Foods to avoid:
Frozen meals that claim to be healthy
packaged foods
Foods labeled "low fat or fat free"
Sugar
Soda
Diet Soda
Juice (most are very high in sugar)
Granola bars or other "diet bars" (most are high in sugar and chemicals)

This list is by no means "all inclusive". It represents the good majority of healthy foods that should be incorporated into a balanced diet.  There are many other healthy options out there. I hope you find this information useful. Feel free to share any other items you include in your healthy eating in the comments below. Thanks for reading!


8 comments:

  1. dont forget to add a pinterest button! :)

    ReplyDelete
  2. Hi StawVerri, Great suggestion but I'm not sure how to do that :-)
    Anytime I "pin" things, I just do it with the option in my browser. I also don't see that as an "add in" option within the blogger interface. I'll do some more research!

    ReplyDelete
  3. What about Almond butter. I haven't tried that yet, but I keep hearing that it is better than peanut butter.

    ReplyDelete
  4. Replies
    1. you can use any really. the key is not to use too much!

      Delete
  5. Are there any other dairy products you can suggest? I am having a hard time cutting out cheese, lol...

    ReplyDelete