A big problem I find members have with reaching their fitness goals is food. So today, I am going to explain how I shop and get all my groceries. A solid food program is the bases of any good fitness program. Train hard, eat the right food to recover and you will be reaching your fitness goals in no time.
If you’re just starting a fitness journey or you just need a little refresher course on eating clean, the best place to start is with your grocery list. Don’t let all of your hard work in the gym go to waste. Stack your home with food that helps you reach your goals.
There are 2 ways to shop for food. First, let us discuss the new way to grocery shop.
1) The New Way: I hate grocery shopping and I hate to cook, so I have taken advantage of the great things the internet has to offer.
A. Instacart: This is a cool new way to buy groceries and it is easy and convenient. I pick my favorite foods and add them to the cart. It’s that simple. This includes proteins (eggs, fish, chicken and turkey), fiber (lots of frozen veggies) and carbs (oatmeal, brown rice, potatoes, Ezekiel bread, and high fiber wraps). Then I click place order and my groceries are delivered within 2 hours for $5.99.
B. Do not forget to order spices, hot sauce and salsa to add flavor your foods. The great thing about shopping this way is one, it saves me a lot of time. Two, I am never tempted to buy processed or fatty foods that are not part of my fitness plan.
C. Amazon: This is where I order PB2, Kodiak Pancakes, and a few other items that may be hard to find in stores. Also, buying online is cheaper.
D. www.CleanPlanetFoods.com I love this company. Like I said earlier, I hate to cook. I order 80% of my proteins from this website. This company sells cooked chicken and other meats that are individually wrapped and the food is never frozen. Proteins are moist and taste great. Since the food is vacuum wrapped, it makes your chicken last at least 40 days in your refrigerator. Just so you know; you have to order at least $100 worth to get free delivery and it arrives to your door step in just 2 to 3 days.
NOTE: After reading this, it may sound like I am a sales person, but I do not make any money or profit from this company. CleanPlanetFoods.com has made it so much easier for me to stay on track with my food plan. This is how I am able to eat clean and stay lean.
2) The Old way. Going to the Grocery Store:
I still go to Publix once in a while, so if you still go to the grocery store, I am going to give you the low down on how to shop and eat clean. When shopping, do not go hungry and try to get in and out as quickly as possible while making the healthiest and most cost-effective choices. When you don’t have a plan, you end up rolling up and down the aisles and grabbing food you don’t need. Not only does that often mean a higher probability of walking out with some unhealthy choices, but it means you will be paying more to make yourself fat. So buy only what you need, not what you want.
There are Two types of people 1) Variety. 2) Boring.
I am ok eating the same things every week. But I also know that people who eat the same food every day are going to struggle to stay on track with their nutrition. Start with changing your protein – fish, chicken, pork, lean steak and include two different vegetables per week. The most important thing for variety is adding spices and flavoring. Go crazy with it so you are not tempted to use butter or creamy sauces.
Here are some options to add variety to your diet:
Seasonings: garlic, oregano, paprika, rosemary, ground black pepper, sea salt, shredded coconut, low sodium soy sauce, low sodium teriyaki sauce, parsley, paprika, mustard and cinnamon.
Fats: MTC oil, Almonds, almond butter, peanuts, peanut butter, cashews, cashew butter, walnuts, chia seeds, coconut oil, extra-virgin olive oil, grapeseed oil and hemp oil.
Here is a list of additional proteins, carbs, veggies, and fats
Protein: Boneless, skinless chicken breast, cod, eggs, egg whites, lean ground chicken/turkey/beef/pork, salmon, flounder. Ground meat should be 90% lean and 10% fat or even leaner.
Complex carbs: White/brown/jasmine rice, Ezekiel bread, low carb high fiber wraps, traditional oatmeal, quinoa, whole wheat pasta, steel-cut oats, Legumes: Black beans, kidney beans, garbanzo beans and pinto beans.
ADD color to your diet, TONS of Vegetables, some fruits: Apples, asparagus, avocado, beets, broccoli, blueberries, cranberries, carrots, celery, dates, garlic, green onions, green beans, dates, kiwi, lemons, oranges, pineapple, kale, mushrooms, red bell peppers, romaine lettuce, spinach, strawberries, tomatoes and zucchini. This is great way to add color to your diet.
3. No liquid Calories or Junk
You already know you should avoid cakes, cookies, chips, ice cream and soda if you want to get lean. But what about those so-called “healthy” items that are really diet busters in disguise? Watch out for juices made from concentrate (get 100% juice or make your own), frozen vegetable blends with sauces, and packaged rice blends. Some frozen vegetable blends with sauces pack a bunch of unnecessary preservatives, sugar, and carbs. Since you now know how to shop, this is the last thing you need to do…
4. Clean out your kitchen. Throw it away or DONATE !
Okay, it’s time to take a hard look at what’s already lurking in your refrigerator and cabinets. If your goal is to be lean and healthy, you shouldn’t have any foods in your possession that threaten your new goals. Go back to the above list. If you see items that do not fit into these categories, throw them away or donate them to a local food pantry. Just get them out of reach!
If you like to set up a consultation to review your food plan or training program, email me at firstname.lastname@example.org or call me at 305-859-2345.