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I wanted to include a little note in this long ass grocery list of mine, so here it goes…
You’ve heard me say it before, change in your physique is going to be about 70% diet and 30% exercise. With that being the said, you should really spend more of your time grocery shopping, preparing your food and taking the time to eat all your meals versus countless hours in the gym. You could spend 2 hours a day in the gym and if you’re going to happy hour and getting appetizers and a few drinks you’ll never see results, I guarantee you that.
Take head to what I say and begin to really think about what you’re eating. Do you have 2x the appropriate serving size on your plate? Are all your dressings and drinks filled with sodium and carbs? Are you eating bad foods late at night?
Eat foods that are as close to their whole source as possible and ask yourself this: “What happened between this food being harvested/processed and it getting on my plate?” If it’s more than a few steps, chances are you probably shouldn’t be eating it.
As always, please ask me any questions you may have.
SERVING SIZES (This is at the top because it’s perhaps the most important, so, pay attention to your serving sizes)
- Meat: 3oz.-5oz.
- Sides: 3/4oz.
- WebMD Portion Size Guide (Keep one of these at home, office and on you)
- Portion size is a big diet killer. Make sure you get a good handle on what appropriate servings sizes are by referencing the above guide, over time it will become second nature.
- Tilapia (Kirkland Signature Tilapia Loins from Costco)
- Ground chicken/turkey meat (99% lean)
- Chicken/turkey breasts
- Chicken/turkey cutlets
- Tuna – Canned or pouch in water (For a fancy & clean brand, try Island Trollers)
- Mahi Mahi
- Raw Tuna (Bluefin, Yellowfin ‘Ahi’, Japanese yellowtail)
- Lean red meat, eat sparingly (Grass-fed ground bison or regular beef, top sirloin)
- Chicken Sausage, Rotisserie Chicken and Chicken Patties will be high in sodium so eat sparingly.
- All Whites egg whites (OR – 4 whites/1 yolk – never more than 1 yolk, it’s high in cholesterol)
- Muscle Egg flavored egg whites (www.muscleegg.com)
- Plain Non-fat Greek yogurt (I like Fage Total 0% but other brands would work)
- Cottage cheese (non-fat, low sodium)
- Low-fat cheese to flavor (Laughing Cow squares, feta, shredded cheddar)
- Non-fat milk or almond milk (I use to mix in oatmeal or smoothies)
Whey (concentrate): Quick release protein, good for post-workout
- Optimum Nutrition 100% Whey, Champion Pure Whey
Whey Isolate: Still quick release, whey isolates yield a higher percentage of pure protein and can be filtered enough to be virtually lactose free, carbohydrate free, fat free, and cholesterol free.
- Natures Best Isopure, EvoChem Hydro-Pro, AllMax IsoFlex
Casein: Slower absorbing than whey, good for any time.
- Optimum Nutrition Casein
A Hybrid Mix (good for AM and PM and probably most common for those not in BB world)
- Forza Pro (Peanut Butter Banana, yumm!), Myofusion, Lean Pro Matrix, MP Combat Powder, Syntha-6
- Quest Nutrition is the only protein bar I will eat, most others are filled with sugar and carbs. They have some yummy flavors like chocolate chip cookie dough or strawberry cheesecake.
- Kidney beans, black beans, garbonzo beans (great on salads or wraps, choose low-sodium cans)
COMPLEX CARBOHYDRATES – No complex carbs after 4PM (personal preference, however if I lift in PM I will usually have some post workout).
- Oatmeal (I like Coach’s Oats from Costco, don’t buy the prepackaged flavored crap)
- Brown rice (I like Minsley brown rice bowls)
- Whole wheat pasta
- Yams/sweet potatoes
- Whole grain cereals (Ezekiel 4:9 – Food for Life brand)
- Whole grain bread (Ezekiel 4:9 – Food for Life brand)
- Beans like the legumes listed above (both a good source of carbs, fiber and protein)
- La Tortilla Smart & Delicious Low-Carb Tortillas (good for wraps!)
- Carb Zero™ Bread – Regular (0 Carbs) (Gluten Free)
SIMPLE CARBOHYDRATES – I would avoid fruit in PM as well, veggies are an OK carb source though.
- Mixed frozen berries (Townsend Farms Organic Antioxidant Blend from Costco)
- Raw honey (I like the Y.S. Eco Bee Farms brand)
- Grapefruit (a great breakfast item)
- Avoid fruits that are high on the Glycemic Index (GI) like bananas, pineapple, watermelon, dates. For a list, visit here: http://www.the-gi-diet.org/lowgifoods/
- Broccoli, asparagus
- Cauliflower (regular, orange, purple or green)
- Onions, shallots, garlic (good to mix with meat or eggs for flavor)
- Lettuce: Spinach, kale, chard, arugula (the greener the better, don’t buy iceberg, please)
- Sun dried tomatoes
- Leeks, Zucchini
- Bell peppers or vine sweet mini peppers
- Jalapenos or Serrano peppers (great to add flavor to your food)
- Avoid vegetables high on the Glycemic Index (GI) like carrots and corn. For a list, visit here: http://www.the-gi-diet.org/lowgifoods/
- Flax Seed (Spectrum Essentials Ground Flax Seed with Mixed Berry)
- Chia seeds
- Olive Oil (I like Trader Joe’s brand or buy from Temecula Olive Oil Co. online – they have flavored olive oil which is very yummy and adds a hint of flavor to any dish!)
- Almonds (Trader Joe’s has some good single serving bags of almonds and mixed fruit/nuts)
- UDOs 3-6-9 oil (I get mine from Henry’s/Sprouts)
- Almond butter (MaraNatha brand from Costco, Justin’s brand flavored almond butter, or Trader Joes brand)
- Hatch fire-roasted diced green chiles (can add to eggs, pasta dishes or ground meat)
- PB2 Powdered Peanut Butter (www.bellplantation.com)
- Trader Joe’s roasted garlic salsa (good on chicken or ground meat dish with brown rice)
- Trader Joe’s Habanero Lime Salsa
- Trader Joe’s Artichoke Antipasto (good to mix with meat)
- Trader Joe’s roasted garlic spaghetti sauce (low-sodium option)
- Walden Farms Calorie Free dressing (lots of flavors, sold at Henry’s/Sprouts)
- Trader Joe’s Organic unsweetened apple sauce (good substitute for oil when baking)
- Trader Joe’s Salsa Verde (mix with meat in crockpot)
- Kirkland brand basil pesto mix (good to mix with Greek yogurt or in a homemade salad dressing)
- Sugar free jams (no specific brand)
- Prepackaged diced onion mix from Trader Joe’s (good to mix with meat or eggs)
- Sun dried tomatoes in olive oil (good to mix with Greek yogurt and make a spread)
- Dill and Greek Yogurt mix (good as a substitute for mayo when making tuna)
- Almond and Vanilla extract (mix with Yogurt, oatmeal, homemade salad dressings etc)
- Ground cinnamon, coco and nutmeg (to add flavor to coffee, yogurt, oatmeal etc)
- Fresh herbs like cilantro, mint, basil (great to flavor salads, eggs, meat, smoothies etc)
- Tea, tea and more tea. Caffeinated tea in the AM and caffeine free for PM. Make large batches and store in water bottles or a container in the fridge. Use a slice of fruit to add flavor. Having tea at night may also help you from grazing by making your body think it’s full and/or just by the sheer fact your hands will be occupied sipping tea instead of wanted to eat food.
- WATER. They say drink roughly half your body weight in ounces of water per day. I suggest you get in the habit of always having a water bottle with you and always sipping from it. It’s critical you stay hydrated.
- Ocean Spray Diet Sparkling Cranberry
- MIO Liquid Water Enhancer (great to mix with carbonated water!)
- Juice (in a machine) fruits/veggies and mix with water. For example, you could mix cucumber, mint and an apple and then use ½ juice mix and the other ½ water for a tasty low-calorie drink.
- ALCOHOL: I would recommend you limit your drinking to one night a week maximum. The calories consumed drinking is outrageous and also hinder your body’s ability to process any food you’ve consumed. Avoid mixed drinks at all costs!
- I like to avoid all juice, soda or sugary workout drinks. They’re empty calories and often times are filled with other junk so you get the flavor but not the calories.
- Dill-icious Homemade Greek Yogurt Dip
- 10 Things You Can Do With Protein Powder Besides Drink It!
- San Diego Miss Fit’s Meal Planning Album
- Protein Pancakes – NOTE: you can make ahead of time and just re-heat.
- Chocolate Almond Protein Bars (you can use any flavor protein powder!)
- Sautéed Kale (Yumm!)
- Protein Bar Recipe Thread on BodyBuilding.com (some GREAT recipes)
- Chicken Breasts & TJ’s Salsa Verde, slow cook in crockpot (I LOVE this dish, it’s easy and I can feed myself for a while – You can freeze some too)
- Muscle & Strength Healthy Recipes
- Egg White Muffins U-Call-It (Buy egg whites in the carton – Puree veggies and herbs and add any meat or low-fat cheese for extra flavor. Cook at 350 degrees for 20-30 minutes)
- Oatmeal (Coach’s Oats) cooked w/ water
- Oatmeal (Coach’s Oats) cooked w/ water & add frozen berries and a scoop of vanilla protein powder.
- Don’t feel like chewing on your meal? Make a smoothie! You can blend just about anything. My favorite is what I call my “Green Smoothie” – 1 scoop vanilla protein powder, frozen berries, spinach, kale, UDOs 369 oil, and water.
- Ezekiel 4:9® bread with almond butter (optional: drizzle raw honey or mix almond butter with protein powder for extra protein)
- Fage 0% Greek Yogurt with cinnamon, Ezekiel 4:9® cereal and a small serving of raw honey.
- Ezekiel 4:9® muffin with almond butter and sugar free jam.
- Overnight Yogurt Oatmeal: 1/3 cup rolled oats, 1/3 cup almond milk, 1/3 cup 0% Fage Greek yogurt, 1TBSP chia seeds and cinnamon or coco powder to flavor. Leave overnight.
SUPPLEMENTS – Click here to check out supplement reviews
- I would recommend that the average person who is not bodybuilding have a good protein powder (see hybrid powder listed in Protein Powder section), take a good multi vitamin (I like Optimum Nutrition’s Multi-V for Women), a probiotic (Flora Udo’s Choice Probiotic, I like the one with 102 billion cells) and some essential fatty acids (I like UDO’s 3-6-9 oil and use in smoothies or protein shakes).
- If you’re interested in knowing more about supplements and how they can help you or what certain ones are for, please email me at SanDiegoMissFit@gmail.com or message me on Facebook.
- Other supplements frequently taken by people who are training: BCAAs, Pre-Workout, Fat Burner, CLAs, Intra-Workout, Recovery…
- Paleo Treats Mustang Bar (This thing is TO DIE FOR – It’s a tasty snack, but is high in calories which are from the nuts/oils so eat as a treat)
- Nutrition By Design Fit Meals (a great on-the-go option, I’d recommend keeping a few in car/office/gym bag in case you’re in dire need of a protein & nutrition packed meal)
- Healthy Zucchini Brownies (they’re delicious! And surprisingly with no grains, they raise pretty well. Also, these are high in calories from the almond butter and honey so eat as a treat)