Clean Eating


Healthy Eating Grocery List

Ever heard the saying “abs are made in the kitchen”? Well nothing could be closer to the truth. In order to shed the stubborn belly fat that hides all the hard work we put in at the gym, a clean diet is a MUST. Besides that, the obviously more important aspect of eating well is maintaining a healthy, well-functioning body. Eating wholesome, natural foods is one of the best ways to do that!
TIPS FOR GROCERY SHOPPING:
  • Do not go hungry! Eat beforehand!
  • If you’re on a budget, stick to the minimum requirements and look for coupons and deals at local stores.
  • Just because something is labeled “low-fat” “a good source of…” or “healthy” DOES NOT mean it is healthy!
OTHER CRUCIAL TIPS:
  • Get rid of the junk food!
  • The following foods should not be eaten, except for a once-a-week cheat meal: soda, diet soda, fruit juice, sports drinks, cookies, chips, crackers, candy, ice cream, pudding, jell-o, flavored yogurt, deli meats, processed meats, white breads and pastas, sugary cereals, packaged processed crap, granola bars. They are all full of sugar and processed, chemical crap! Sugar spikes insulin and promotes fat storage. The OPPOSITE of what you want if your goal is a lean, healthy body.
  • With that said, your once a week cheat meal should be a REASONABLE portion of whatever you want. But like I said, keep it reasonable! Also, try to make it on a day where you are very active if possible.
  • Cut down on the alcohol. It shuts down your metabolism, promotes fat storage and breaks down muscle tissue (awesome right?) If you can’t go a few weeks without a drink, there are bigger issues to solve than weight!
GROCERY LIST (asterisks denote my highly recommended foods):
Protein Options (pick at least 3):
Protein powder (Vegan options available)*** – THIS IS A MUST-HAVE (www.bodybuilding.com has great deals) I recommend whey* for post-workout and casein for night-time.
Egg
Boneless/skinless chicken breast
Lean ground turkey
Canned Tuna (in water) (they come in packets as well, good for on-the-go)
Tilapia
Wild Salmon
Tofu (Vegan friendly)
Plain Nonfat Cottage Cheese
Plain Nonfat Greek Yogurt
Nonfat cheese sticks (for the girls who need quick, on-the-go snacks)
Fibrous Veggie Options (pick at least 3):Spinach
Broccoli
Asparagus
Kale
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green beans
Artichoke
Zucchini
Cucumber
Complex/Starchy Carb Options (pick at least 1):Old-fashioned Oatmeal (Gluten-free options available)
Low-carb/Low-sugar cereal
Quinoa (Gluten-free options available)
Sweet potato
Yam
Brown Rice
Healthy Fat Options (pick at least 2):Natural peanut butter or almond butter (only ingredient should read peanuts or almonds, there should be oil on top, low/no sodium).
Olive oil
Safflower oil
Coconut Oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil
FruitSmall apples
Small pears
Blueberries
Raspberries
Strawberries
Lemons (for water & fish)
BeveragesWater* – MUST HAVE (obviously)
Unsweetened Almond Milk (can be flavored, I like vanilla)
Sugar Free Coconut Milk
Green tea bags
Coffee
CondimentsBalsamic Vinegar
Salsa
Chili powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia
VitaminsFish Oil
Multi-vitamin

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