Food - Grocery Shopping Made Simple

A big key to weight loss, gaining muscle and/or health is food!

Set yourself up for good food choices by only having good food options at home... then eat at home!



1) Open your fridge, freezer & cupboards and keep:

• fresh fruit
• vegetables
• recognizable protein (e.g. chicken, fish, meat and beans)
• whole grains (e.g. brown rice, quinoa and kamut)

2) Make room for healthier food by tossing:

• everything synthesized in a factory (i.e. prepared meals, packaged "food", white bread, pasta, etc...)
• everything that has a list of unrecognizable ingredients
• fast food leftovers

3) Plan your menu for the next 5 days:

Sample Breakfast

Hard Boiled Egg
Fruit 1 whole piece or 1/4 of a melon
Oatmeal or museli (no processed cereals)
1 cup milk
Yoghurt
Water or green tea

Sample Lunch

Leftovers from last night's dinner (your new fast food)
Baby carrots
Celery
Fruit
Water or green tea

Sample Dinner A

Chili - easy to make (recipe to follow in next blog)
Ezekiel Bread (frozen in the health food section) or whole grains
Massive salad (2-4 cups!)
Fruit
Water or green tea

Sample Dinner B

Protein - grilled chicken, pork, fish, 1 cup lentils, chick peas, black eyed peas, etc...
Massive salad or steamed/stir fried veggies 2-4 cups!
Fruit
Water or green tea

Between Meal Snacks

Want something sweet? Try...
10-15 unsalted almonds + fruit (apple, dried apricots or banana) OR
yoghurt + fruit

Want something salty? Try...
popcorn (Smart Pop)

Really hungry between meals? Try...
Eating more veggies at meals OR
Don't let more than 3 hours pass between snacks & meals OR
fruit and protein powder shake - blend well OR
1 slice Ezekiel bread + natural nut butter (e.g. peanut or almond) + fruit

4. Go grocery shopping

• Have a snack before you go to the grocery store so that you won't be tempted by all of the junk food. Stay out of the junk food aisles and don't you dare buy any of the junk at the check out.
  
• Take your shopping list and ONLY BUY WHAT IS ON YOUR LIST. This is worth repeating... ONLY BUY WHAT IS ON YOUR LIST!

So go to your kitchen RIGHT NOW.
Keep the healthy food
Toss (or donate) the food that is not getting you closer to your goals
Plan your next 5 days of food by making a shopping list
Go grocery shopping and only buy what is on your list.

For more nutrition tips see Pub Grub 3-Point Plan

~ Erica Jensen, Fit Musician

fitmusician@gmail.com
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