Grocery Store Essentials


grocery store essentialsThis is it! This is the essential list (as simple as I could make it). Every time I go to the store this is what I am buying. Every time. If I am out of one of these I replace it. 90% of what goes in my mouth and what should go in my mouth comes from this list. I am not perfect and I eat what I want here and there but guess what for the most part this is what I want. This is what I CRAVE!! If you look at most of my recipes or Facebook posts you will see these foods. This is what we should be eating.

Let’s talk about timing and options:

Breakfast-pick a good fat, protein, carb and veggie or fruit. THE MOST IMPORTANT MEAL OF THE DAY! 

Eggs with cheese and veggies with oatmeal

Lean meat (pork tenderloin, turkey or chicken) with sweet potato and berries

Oatmeal with protein powder, cinnamon and flax or chia seeds

Veggies with hard boiled eggs and toast

Sweet potatoes, avocados and eggs

Smoothies-made from veggies/ fruit/seeds/protein powder/milk/oats

Snack-pick a carb and protein to eat together

Apple with Greek yogurt or almonds

Nuts with fruit

Hard boiled eggs with veggies

Greek yogurt with berries

Veggies with hummus

Granola bars or bites-homemade

Lunch- pick a carb, protein, good fat and veggie


Sweet potatoes



Lean meats/fish


Snack-pick a fruit or veggie and protein






Greek yogurt/cottage cheese

Nuts/nut butter

Dinner-pick a carb, protein, good fat and veggie

Whole grain pasta


Salad/Veggies-homemade dressing out of the oil and citrus!

Lean meats/fish



Snack-pick a protein and fruit




Immediately After workout-Protein powder shake

All day- hot or cold lemon water, tea, coffee (no sugar or additives)

Serving and portion control are key-you are eating 6 times a day so your portions are going to be smaller but they will still be filling. You will be eating every 2.5 to 3 hours. Never ignore your hunger you will just end up binging. Feed your body throughout the day with whole foods not 100 calorie packs of anything, not 100 calorie soups or bowls of Special K. That is not the answer!  Boxed, frozen easy meals are not the answer. Keep it simple with these foods. The answer is, “what can you enjoy and sustain and maintain for the rest of your life?”

That list, up there that I gave you, is maintainable and delicious!

Meal planning and a little prep on Sundays goes a LONG way!!! This list gives you tons of variations and options! Make each meal and each snack balanced. (An apple and some almonds or some chicken and a sweet potato) What I mean by that is ensure that you get a substantial amount of protein and a good carb along with a veggie and good fat like nuts/seeds or oil at each meal.

This is your life and your health that we are talking about! This is your daily, man I feel great, wow I have so much energy how to! This will help you if you commit to it! I really hope you do! This is not a quick, drastic new year new you, trick. This is a list that should be fulfilled weekly so that you can stay on track forever. You will learn to LOVE these foods. You just have to stop the processed junk and get your taste buds used to the real stuff!!! Wishing you the best!!


5 Days of Different!

5 days of different

Tomorrow starts 5 Days of eating different for me! I feel like I just need a change! Not a permanent change but just something different in my belly for a good week so today I went shopping. I bought no meat, no rice, no pasta, no potatoes….only fruit, veggies, seeds, nuts and some dairy. (A few other things too and other things on the list below I already had)

Monday through Friday I will only eat/drink the following:

Smoothies-the usual but with coconut milk and green water instead of almond milk


Greek yogurt

Cottage cheese


Peppers, cucumbers, carrots and tomatoes

Black beans




Apples and bananas

Grapefruit and oranges

Pepitas and sunflower seeds


Peanut butter

Sweet potato whole grain chips

Rice cakes



Wheat germ, unsweetened coconut flakes and agave nectar

Olive oil

Kale and spinach

Hot herbal tea

Flaxseeds and chia seeds

Protein powder

Tons of water and NO COFFEE! I will be eating an apple instead first thing in the morning.

I spent about 40 min preparing this evening. Cutting, chopping and organizing, thinking and containing but I didn’t prepare every meal because I am just not sure what I will be in the mood for so I will decide then throw it together easily.

Some of this I already eat on a regular basis but I am eliminating meat and some carbs and adding a ton more fruits and veggies, seeds and nuts. I am also adding wheat germ and coconut flakes to smoothies, oatmeal and yogurt/cottage cheese.

I hope it is just what my body needs to feel revived and refreshed as we head into Thanksgiving week next week! In general I would like to eat this way more often so I am testing it out this week to see how I feel with my workouts and getting through life in general. I don’t count calories I just go on how I feel and what I know my body needs after and before working out etc… I want to make sure my energy stays up and I feel good, happy and full!

Do you already eat this way? Do you need a change?? Wish me luck! I have never gone long without eating meat…..!! Actually I have never tried not to eat meat so there…. No meat for 5 days but I am not really thinking of it that way. I am thinking more of what I AM eating instead of what I am not.