How well stocked is your fridge? Do you have foods in the house that tempt you or do you have on hand healthy easily prepared food? Having the basic foundation in your kitchen make all the difference between being prepared and closer to succeed in healthy eating then being left hungry and more likely to make impulse food choices.
Below is a slightly modified version of Jamie Eason’s (fitness competitor and model) recommended grocery list.
Proteins
Boneless, Skinless Chicken Breast
Tuna/Salmon (water packed)
Prawns
Lean Ground Beef
Buffalo steak (lean)
Protein Powder (lactose free)
Egg Whites or Eggs
Steaks or Roast
Lean Ground turkey, Turkey Breast Slices or cutlets
*All fresh meat and not deli cuts
Complex Carbs
Oatmeal
Sweet Potatoes
Beans (pinto, black, kidney)
Brown Rice
Rice (brown)
Corn based pita breads or wraps
Rice Cakes (non flavored)
Fibrous Carbs & Vegetables
Green Leafy Lettuce/Bagged Salad
Broccoli
Asparagus
String Beans
Black Beans
Spinach
Capsicum
Cauliflower
Celery
Mushrooms
Sprouts
Cucumber
Chillies
Onions
Garlic
Tomatoes
Zucchini
Squash
Pumpkin
Fruit
Berries (blueberries and raspberries)
Lemons or Limes
Grapefruit
Apples
Dates
Grapes
Oranges
Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
No dried fruits (loaded with sugar)
Healthy Fats
Natural Style or Organic Peanut Butter
Olive Oil or Safflower Oil
Nuts (walnuts, almonds, brazil nuts, pistachios, hazelnuts)
Flaxseed Oil
Avocado
Dairy & Eggs
Low-fat or fat-free cottage cheese
Eggs
Low or Non-Fat Milk/Soy Milk (eat dairy only occasionally)
Non-fat Greek yogurt (look for low sugar only)
Opt for full fat varieties, as they tend to have lower amounts of added sugar but be aware portion sizes. The fuller taste means you should be satisfied with less.
Condiments & Misc.
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Balsamic or Raspberry Vinaigrette
Salsa
Chili Paste
Tomato Paste
Dijon Mustard
Extracts (vanilla, almond, etc)
Low Sodium fat-free beef or fat-free chicken broth
Fat-free cooking spray
Herbs & Spices
Chili powder
Cinnamon
Allspice
Basil
Bay leaf
Onion Powder
Garlic Powder
Dill
Ginger
Sage
Rosemary
Paprika
Thyme
Oregano
Curry Powder
Red Pepper
Marjoram
Tarragon
Dry Mustard
Cumin
Saffron
Nutmeg
Pumpkin Pie Spice
Black Pepper
Remember to include a lean protein source in every meal and lots of veggies! Eat as clean as possible and reap the benefits. Hope this helps!
“Neurotic behavior is quite unpredictable. Healthy behavior is predictable.”
Carl Ransom Rogers
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