The S10 Grocery List
Many of my clients have the same question, “What should I be eating?” and it usually ends with a puzzled look, worrying that my answer will sound something like “You should only be eating chicken and broccoli!” While yes, eating chicken and broccoli can help you obtain that dreamy six-pack or lose those 10 extra pounds, it’s not only unrealistic to eat this everyday; it is unnecessary! Through many discussions with both male and female clients, I have found that most simply lack the knowledge of what protein is and how it contributes to muscle development, the difference between healthy and unhealthy fats and how much of each macronutrient to consume. Essentially, they aren’t sure what foods will allow them to obtain their fitness or weight loss goals. It’s more simple than what the majority of people make it out to be: eat wholesome, real foods to satisfy hunger, supply the body with the proper nutrients, and oh, create some balance in your lifestyle! When we eat the rights foods, we feel better. When we feel better, we do more. I have compartmentalized a breakdown of what proteins, fats & carbohydrates will get you on the track to feeling your best (unless your lactose intolerant… stay away from the cheese), and on your way to slaying your fitness and health goals!
The GOOD Grocery List
Lean Ground Beef (*grass fed if possible)
Chicken/ Turkey Sausage
Pork (limit, for weak digestive systems)
Salmon, or other fish
TIP: Chances are… if you’re working out more, you are probably going to benefit from eating more protein! Protein helps preserve muscle mass, so if you want to keep those bad boys – make sure you’re getting it in! This means one “Protein Box” from Starbucks won’t cut it…
Nuts (Walnut, Cashew. almonds, etc)
Olives & Olive Oil
Greek Yogurt (Yogurt & eggs are also a great source of protein)
Flax & Chia seeds
TIP: Forget about picking out items with the label, “Low Fat or Non-Fat”, fats are GOOD! (Just don’t overdo it by eating a jar of nut butter a day.) Paired with protein, your body will be energized and satiated all day long!
Complex Carbohydrates: (limit grains as much as possible)
Brown or White Rice
VEGGIES (eat all the veggies!!!!)
TIP: Let’s be real. If you’re goal is weight loss, all you have to do is limit or remove grain & sugar. Sugar & grain are thieves of many good-intentioned fitness goals… therefore, stick to veggies or non-starchy carbohydrates when you can. Cutting grains can be challenging… but stay strong! After a few weeks, you’ll forget you even liked them in the first place.
Notice a theme here? Most of the foods mentioned above are REAL, whole foods. Nothing is heavily processed or created and shoved into a box and labeled, “Daily dose of vitamins in one serving!” Sure, dark chocolate and Greek yogurt didn’t sprout up from the Earth, but that doesn’t make it bad for you; check the ingredients and assess how it makes you feel when consumed. If you feel good after eating it, include it in your diet, if it doesn’t – don’t. You’re diet should be simple and nutrient dense. If the ingredients on the nutrition label have more than 15 items listed, it’s a safe bet it’s probably not the healthiest choice (what is Blue 40 & Dextrose, anyway?)
More often than not, people know what is “good” or “bad” for them. This list is just a verification of that very idea that can be taken to the grocery store or local market as a form of – accountability.