So two days ago I told you I would let you in on my food shopping adventures. So, here it goes. First, it ALWAYS starts with a shopping list. I don't like supermarkets and supermarket people. I prefer to walk in and walk out. My preference is to shop at Trader Joe's or Stew Leonard's and both of those places cram a lot of people in a tight space. If I can't make it there, I go to Stop & Shop, and we all know everyonehere is crazy. So this is what my shopping list looks like:
Grains: Brown Rice, Quinoa, Sprouted Wheat Bread, Rice cake, Oatmeal
Vegetables: Sweet Potato, Brussel Sprouts, Asparagus, Tomatoes, Onions, Broccoli/Cauliflower, Spinach, Kale, Avocado
Protein: Chicken, Eggs, Salmon, Tilapia, Crab cakes (for our Friday splurge)
Fruits: Bananas, Apples, Strawberries, Mangoes,
Milk: Almond milk and Soy milk
Others: Peanut Butter, Almond butter, unsalted nuts, Greek Yogurt, Mrs. Dash Salt-free condiments
Once I get home, I cook all the vegetables that need some cooking and the chicken and fish gets cooked as well. Those are my staples for the week. I will typically cook some brown rice and quinoa too to have those as sides but I keep the primary meal, protein and veggies.
I have Shakeology for breakfast so I don't worry about breakfast much but lunch and dinner is pretty much ready on Mondays and I separate everything so that its ready to eat. Obviously, I vary this by changing out vegetables and if I want to cook something special, I will get that as well. However, I like to have the staples around to keep myself on track. (Please note: I am only cooking for two people and know it's much more difficult to prepare with a family.)
A typical meal plan on this shopping list looks like this:
Breakfast: Shakeology with almond milk and a banana
Snack: 0% fat Greek Yogurt with Strawberries
Lunch: Quinoa with avocado, tomatoes, spinach and kale
Snack: Rice cake with peanut butter and apple
Dinner: Chicken, with broccoli, cauliflower, Asparagus and a side of brown rice.
All water, no juice, no soda, maybe a cup of coffee.
This is what works for me. I know everyone has different dietary restrictions and you have to work with that. I prefer to cook with low salt and only olive and coconut oil. If I have to use butter, I go with Smart Balance. I am not recommending any specific diet to anyone but I feel great and I have been consuming many more vegetables than I ever did before. I do recommend you try meal planning…. it really helps.