Healthy Shopping List for Life

Food

Healthy Shopping List for Life


Eating healthy is important whether you’re in Prep or in Off-Season. Here is a great list of items you can find at your local grocery store to ensure you will be in peak condition all year long!

 

 

Proteins – In this category, it is important to include lean/low fat sources to build clean and dense muscle!

Proteins – In this category, it is important to include lean/low fat sources to build clean and dense muscle!

Boneless, Skinless Chicken Breast

Boneless, Skinless Chicken Breast

Tuna (water packed), or White Meat Chicken (water packed)

Tuna (water packed), or White Meat Chicken (water packed)

Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)

Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)

Shrimp

Shrimp

Extra Lean Ground Beef or Ground Round (92-96%)

Extra Lean Ground Beef or Ground Round (92-96%)

Buffalo steak (lean)

Buffalo steak (lean)

Protein Powder (lactose free)

Protein Powder (lactose free)

Egg Whites or Eggs

Egg Whites or Eggs

Rib eye Steaks or Roast

Rib eye Steaks or Roast

Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)

Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)

Top Sirloin (aka Sirloin Top Butt)

Top Sirloin (aka Sirloin Top Butt)

Beef Tenderloin (aka Filet, Filet Mignon)

Beef Tenderloin (aka Filet, Filet Mignon)

Top Loin (NY Strip Steak)

Top Loin (NY Strip Steak)

Flank Steak (Sir Fry, Fajita)

Flank Steak (Sir Fry, Fajita)

Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% Lean Ground Round)

Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% Lean Ground Round)

Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs – When picking from this group, I always delete all forms of bread and pasta when in prep. Otherwise, all of these I consider being attractive choices to produce good energy to help get you through the day.

Complex Carbs – When picking from this group, I always delete all forms of bread and pasta when in prep. Otherwise, all of these I consider being attractive choices to produce good energy to help get you through the day.

Oatmeal (Old Fashioned or Quick Oats)

Oatmeal (Old Fashioned or Quick Oats)

Sweet Potatoes (Yams)

Sweet Potatoes (Yams)

Beans (pinto, black, kidney)

Beans (pinto, black, kidney)

Oat Bran Cereal (watch sugar, less than 6 grams)

Oat Bran Cereal (watch sugar, less than 6 grams)

Brown Rice

Brown Rice

Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)

Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)

Farina (Cream of Wheat from box)

Farina (Cream of Wheat from box)

Multigrain Hot Cereal

Multigrain Hot Cereal

Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)

Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)

Rice (jasmine, basmati, Arborio, wild, brown)

Rice (jasmine, basmati, Arborio, wild, brown)

Potatoes (red, baking, new)

Potatoes (red, baking, new)

Kashi Low Sugar Cereals (less than 6 grams of sugar)

Kashi Low Sugar Cereals (less than 6 grams of sugar)

Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)

Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)

Carbdown Flatbread (Wal-Mart)

Carbdown Flatbread (Wal-Mart)

Corn Tortillas (Food for Life Brand is best, microwave to make crispy)

Corn Tortillas (Food for Life Brand is best, microwave to make crispy)

Whole Wheat Tortillas (Food for Life brand)

Whole Wheat Tortillas (Food for Life brand)

Rice Cakes (lightly salted only)

Rice Cakes (lightly salted only)

Fibrous Carbs & Vegetables – I would hope we all include at least 15g-20g of fiber per day in our diets. This will help a lot with weight loss, digestion and curbing appetite.  A great rule of thumb is: fresh first, frozen second, and canned should be your last choice.

Fibrous Carbs & Vegetables – I would hope we all include at least 15g-20g of fiber per day in our diets. This will help a lot with weight loss, digestion and curbing appetite.  A great rule of thumb is: fresh first, frozen second, and canned should be your last choice.

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad

Broccoli

Broccoli

Asparagus

Asparagus

String Beans

String Beans

Black Beans

Black Beans

Spinach

Spinach

Bell Peppers

Bell Peppers

Brussels Sprouts

Brussels Sprouts

Cauliflower

Cauliflower

Celery

Celery

Mushrooms

Mushrooms

Pickles

Pickles

Cabbage

Cabbage

Sprouts

Sprouts

Cucumber

Cucumber

Green or Red Pepper

Green or Red Pepper

Onions

Onions

Garlic

Garlic

Tomatoes

Tomatoes

Zucchini

Zucchini

Squash

Squash

Spaghetti Squash (my fav)

Spaghetti Squash (my fav)

Pumpkin

Pumpkin

Fruit – I know for a lot of us, we eliminate all fruit from diet during prep. This is ok, but I would highly suggest adding an antioxidant supplement to the mix. When in off- season, it is important to keep your “Free Radicals” to a minimum. Doing this will aid in better sleep and strengthens the immune system.

Fruit – I know for a lot of us, we eliminate all fruit from diet during prep. This is ok, but I would highly suggest adding an antioxidant supplement to the mix. When in off- season, it is important to keep your “Free Radicals” to a minimum. Doing this will aid in better sleep and strengthens the immune system.

Berries (blueberries and raspberries)

Berries (blueberries and raspberries)

Lemons or Limes

Lemons or Limes

Melons (not watermelon)

Melons (not watermelon)

Grapefruit

Grapefruit

Apples

Apples

Dates

Dates

Grapes

Grapes

Oranges

Oranges

Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)

Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)

No dried fruits, including raisins (loaded with sugar)

No dried fruits, including raisins (loaded with sugar)

Healthy Fats – Having plenty of “Poly” and “Mono” unsaturated Fats in your diet is very important. Fat acts as a transport to carry nutrients to all parts of our body. Sounds funny, but you actually need fat to lose fat.

Healthy Fats – Having plenty of “Poly” and “Mono” unsaturated Fats in your diet is very important. Fat acts as a transport to carry nutrients to all parts of our body. Sounds funny, but you actually need fat to lose fat.

Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)

Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)

Olive Oil or Safflower Oil

Olive Oil or Safflower Oil

Nuts (peanuts, almonds)

Nuts (peanuts, almonds)

Flaxseed Oil

Flaxseed Oil

Avocado

Avocado

Dairy & Eggs – Eating from this group is you must be cautious. While most of these items work well to promote size and aid digestion, you will want to look out for high levels of sugar and fat. In Prep, I usually eliminate all dairies except Greek yogurt.

Dairy & Eggs – Eating from this group is you must be cautious. While most of these items work well to promote size and aid digestion, you will want to look out for high levels of sugar and fat. In Prep, I usually eliminate all dairies except Greek yogurt.

Low-fat or Fat-free cottage cheese

Low-fat or Fat-free cottage cheese

Eggs

Eggs

Low or Non-Fat Milk (eat dairy only occasionally)

Low or Non-Fat Milk (eat dairy only occasionally)

Non-fat yogurt (look for low sugar only)

Non-fat yogurt (look for low sugar only)

Fat free String Cheese

Fat free String Cheese

Fat free Cream Cheese

Fat free Cream Cheese

Beverages – Water will always be your best choice, but for those of us looking for a brief alternative, here are a few safe suggestions

Beverages – Water will always be your best choice, but for those of us looking for a brief alternative, here are a few safe suggestions

Bottled Water

Bottled Water

Iced Tea (decaf)

Iced Tea (decaf)

Coffee (decaf)

Coffee (decaf)

Crystal Light or Wal-Mart Brand Sugar Free Drink Mixes

Crystal Light or Wal-Mart Brand Sugar Free Drink Mixes

Condiments & Misc. – The “Evil” group. Even though most condiments are hazardous to your prep or diet, it is important to know about the ones that can be used on occasion to flavor things up a bit.

Condiments & Misc. – The “Evil” group. Even though most condiments are hazardous to your prep or diet, it is important to know about the ones that can be used on occasion to flavor things up a bit.

Fat Free Mayonnaise (on occasion)

Fat Free Mayonnaise (on occasion)

Ketchup (Heinz One Carb brand only)

Ketchup (Heinz One Carb brand only)

Reduced Sodium Soy Sauce

Reduced Sodium Soy Sauce

Reduced Sodium Teriyaki Sauce

Reduced Sodium Teriyaki Sauce

Balsamic Vinegar

Balsamic Vinegar

Balsamic or Raspberry Vinaigrette (Farm Grove)

Balsamic or Raspberry Vinaigrette (Farm Grove)

Salsa or Fresh Pico De Gallo

Salsa or Fresh Pico De Gallo

Splenda

Splenda

Steak Sauce

Steak Sauce

Sugar Free or Low Carb Ketchup

Sugar Free or Low Carb Ketchup

Sugar Free Maple Syrup

Sugar Free Maple Syrup

Sugar Free Jelly (Polaner or Smuckers)

Sugar Free Jelly (Polaner or Smuckers)

Chili Paste

Chili Paste

Tomato Paste (low sugar)

Tomato Paste (low sugar)

Mustard (yellow or Dijon)

Mustard (yellow or Dijon)

Extracts (vanilla, almond, etc)

Extracts (vanilla, almond, etc)

Low Sodium fat free beef or fat free chicken broth

Low Sodium fat free beef or fat free chicken broth

Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)

Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)

Worcestershire Sauce

Worcestershire Sauce

Fat free cooking spray

Fat free cooking spray

Sugar Free Applesauce for baking

Sugar Free Applesauce for baking

Herbs & Spices – Great additions to any meal! Most of these will make you think twice about it being too difficult to eat the same meals over and over.

Herbs & Spices – Great additions to any meal! Most of these will make you think twice about it being too difficult to eat the same meals over and over.

Chili powder

Chili powder

Mrs. Dash (all varieties)

Mrs. Dash (all varieties)

McCormick’s (all varieties)

McCormick’s (all varieties)

Butter Buds

Butter Buds

Cinnamon (My Fav)

Cinnamon (My Fav)

Cayenne pepper

Cayenne pepper

Allspice

Allspice

Basil

Basil

Bay leaf

Bay leaf

Onion Powder

Onion Powder

Garlic Powder

Garlic Powder

Dill

Dill

Ginger

Ginger

Sage

Sage

Rosemary

Rosemary

Paprika

Paprika

Thyme

Thyme

Oregano

Oregano

Curry Powder (Best on Chicken)

Curry Powder (Best on Chicken)

Marjoram

Marjoram

Tarragon

Tarragon

Dry Mustard

Dry Mustard

Cumin

Cumin

Saffron

Saffron

Nutmeg

Nutmeg

Pumpkin Pie Spice

Pumpkin Pie Spice

Black Pepper

Black Pepper

For many of us, we have our diets pretty locked in and know what works for us. That being said, I hope you all enjoy this simple and classic approach to prepping clean. Picking the right foods can in most cases be the difference between a winning body and a losing diet!

For many of us, we have our diets pretty locked in and know what works for us. That being said, I hope you all enjoy this simple and classic approach to prepping clean. Picking the right foods can in most cases be the difference between a winning body and a losing diet!


Found At – Muscular Strength

 


 

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