Grocery List (Approved Foods)

Lean Sources of Protein

Remember portion control for protein: the size of your palm (about 4 ounces.)

Whole eggs
Hard boiled eggs
100% Egg whites in a container
Skinless chicken breast or grilled chicken breast strips (for salads)
Turkey breast
Salmon (fresh or frozen but preferably wild if you can find it)
Canned tuna in water drained (personal fav and easy)
Cod
Flounder
Halibut
Haddock
Tilapia
Shrimp
Low sodium turkey (cold cuts)
Low sodium ham (cold cuts)
90-97% lean ground beef
90-97% lean ground turkey
90-97% lean ground chicken
Lean steaks like sirloin, top round, flank, filet mignon or London broil
Bacon (nitrate free)
Turkey bacon (nitrate free)
0-2% Greek plain yogurt
0-2% Cottage cheese
Protein bar (the Pure protein bar, Quest bar or the Atkins protein bar)
Protein shakes (premier protein shakes found at most stores, CVS or amazon)
Whey protein powder (any flavor/ brand will do but Premier or Quest are great)

Extra Sources of protein for vegetarians:

Tofu, lentils, beans, tempeh, veggie bacon, veggie sausages, veggie burgers, veggie chicken nuggets, veggie protein shakes, bars or protein powder by a company called VEGA or ORGAIN.

Smart Carbs

Remember portion control for carbs: the size of your cupped hand.

Steel Cut Oats
100% Natural oatmeal

Brown rice (note: other forms of rice are “ok” as long as you observe portion control but try to avoid white rice)

Ezekiel bread
Low calorie or “light” bread
Small sweet potato or yam
Squash
Quinoa
Flax Meal
Cauliflower rice (frozen section)
Low carb tortillas or whole wheat wraps

Fruits (also under the carb family)

Note: Don’t eat fruit alone. Eat it with a friend LOL - jk but seriously…

Try to have fruit along with a source of protein and try to have fruit only at breakfast or AFTER your workout.

Why? These are the two times your blood sugar is lowest so this is the most beneficial time to have fructose.

Mix fruit in with your favorite protein shake, have along with your favorite “ready-to-go” protein shake, have it along with your breakfast egg whites, along with a protein bar, on top of 0-2% Greek yogurt or 0-2% Cottage cheese or at minimum along with a handful of nuts.

Mixed berries
Strawberries
Blueberries
Raspberries

Grapefruit 

Apples or Oranges

Bananas (limit to eating 1/3 to 1/2 and useful in protein shakes)

Veggies

Remember portion control for veggies: the size of your clenched fist.

Fresh or frozen is fine. Steamfresh found in the frozen section makes things really easy to “green up” your plate!

Spinach

Broccoli
Cauliflower

Green Peppers
Red Peppers
Hot peppers

Cucumber

Red onion
White onion
Lettuce 

Mushrooms
Asparagus

 

Healthy Fats

Remember portion control for fats: the size of your thumb.

Olive oil
PAM olive oil spray
Coconut oil
PAM coconut oil spray
Avocado
Walnuts
Pecans
Cashews

Almonds
Almond butter

All natural peanut butter (only ingredients should be salt and peanuts)
Flax oil

Drinks

Water (slice up lime or lemon and fill your Brita with water and lemon or lime)

Black coffee

Tea
Club Soda and/or Seltzer
Gatorade ZERO

Diet iced tea (limit to one per day)
Diet soda (limit to one per day)
Unsweetened almond milk (if you blend your own protein shakes)

Other

No sugar 10 calorie jello or Low calorie (60 calorie chocolate pudding)
Light balsamic dressing (for salads)
Flavor extracts
Garlic
PB2
Cinnamon
Mrs. Dash spices
Franks hot sauce or Avocado hot sauce
Sugar-free low calorie breakfast maple syrup
Stevia or Truvia
lemons and limes
Creamer for coffee or tea

 

 

Alcohol

Note: Alcohol will take away from the amount of calories you can eat. I would strongly consider limiting alcohol consumption to 3 alcoholic beverages per week if you want to see faster fat loss.

If you are going to have alcohol like margaritas or mixed drinks please purchase “sugar free margarita” mixes from Amazon which will save you tons of extra sugar and calories.  Baja bobs and Skinny mixes are 2 good options to buy.

1 shot = 1.5 ounces of alcohol = about 100 calories

1 glass of wine is 5 ounces = about 120-150 calories

Express Shop - In and Out in 20 Minutes With My Top 30 Grocery Store Items

Quick Protein Run

Egg whites in a container
Skinless chicken breast
Grilled chicken breast strips (for salads)
90-97% lean ground beef or turkey
Salmon or Halibut
0-2% Greek yogurt (big container) unless you are traveling with it
Premier protein shakes (purchase on amazon if the store doesn’t have it)
Pure protein, Quest or Atkins advantage protein bars (or get on Amazon)

Quick Carb Run

Light Bread (about 45 calories per serving)
Microwavable pre-wrapped sweet potatoes
Frozen section brown or wild rice
Frozen section cauliflower rice (much lower in carbs than regular rice)

Quick Fruit Run

Blueberries
Strawberries
Bananas

Quick Veggie Run

Frozen asparagus
Frozen broccoli
Lettuce 

Cucumbers
Small cherry tomatoes

 

Quick Healthy Fats Run

PAM olive oil spray
Almonds

All natural peanut butter

Quick Drinks and “Other Stuff” Run

Water bottles
Coffee

Tea

Seltzer
Diet iced tea
Gatorade ZERO
lemons and/or limes