Tag Archives: Health Coaching

Grocery Shopping for Fatloss

I like to keep my meal planning (and prep) relatively simple.  Every few weeks, or if I get another cookbook, I’ll try a brand new recipe.  But for the most part, it’s simple, it’s predictable, and it works for me…breakfast is an egg dish + fruit or oatmeal.  Lunch is leftover from the previous day’s dinner + a big salad.  Snacks are protein shakes, protein bread, nuts, cut up veggies.  And dinner is a protein + vegetables and occasionally a starchy carbohydrate like sweet potatoes or homemade fries.  For my after dinner sweet tooth…a couple of tablespoons of cocoa powder mixed in hot water kills my cravings.   

Delicious hot chocolate in a white mug on dark blue background

All of my grocery shopping happens on Sundays and I find that I really don’t even need to make a list anymore since we are so predictable in our meals.  Although I have ended up with several bags of almond meal b/c I didn’t make a list and kept forgetting that we already had unopened bags at home!

My preference is to shop at our local organic grocery story (Whole Foods is too dangerous for my bank account), and then I don’t have to decipher which product to buy organically because the decision is already made for me:  all of it!  There’s my theme again:  keep it simple!

Darcy's groceries.jpg

Here’s my list of items you will likely find in my shopping cart if I run into you at the grocery store: 

Vegetables:

I like to purchase 7 different vegetables, depending on what is in season.  I usually end up with something like this…
  • Mixed Greens
  • Baby Spinach
  • Asparagus
  • Broccoli
  • Cauliflower
  • Brussels Sprouts
  • Celery or Peppers

 

Fruit:

I always want to see more vegetables than fruit in my cart but I have a few favorites that make their way to my refrigerator…
  • Apples
  • Frozen Blueberries
  • Strawberries
  • Bananas (for post-work smoothies)
  • Lemons

 

Dairy/Nondairy: 

For the most part we are a non-milk drinking household.  Over the years we’ve experimented and have found we feel better without it, though there are a few exceptions.     
  • Almond Cheese
  • Almond Milk
  • Cottage Cheese

 

Proteins:

Vegans, close your eyes and skip this part.  I like animal protein… which is a nice way of saying I eat dead animals.  I do.  I grew up in Midwest and I’m fully aware of where my meat comes from, and I still choose to eat it.  That being said, I get grass fed, organic, humanely raised and from small local farms when I can.  Like the vegetables, I usually pick up about 7 different kinds (because nothing is easier than seasoning and grilling a chicken breast and serving it with roasted vegetables)…
  • Chicken breast
  • Ground chicken and/or turkey breast
  • Eggs/Egg Whites
  • Ground beef
  • Pork Tenderloin
  • Bacon/turkey bacon/Canadian bacon
  • Cod or Salmon

 

Carbohydrates:

Unless my husband brings home a bag of Doritos (which he hasn’t done in a very-very long time) we get our carbohydrates from fruits, starchy vegetables, and the occasional grain.
  • Sweet potatoes
  • “regular” potatoes
  • Steel cut oats
  • Rice or quinoa

 

Fats/Nuts: 

One of my favorite categories.  Almond butter doesn’t last long in our house! 
  • Almond or peanut butter
  • Almond flour
  • Almonds, walnuts
  • Avocado

 

Extras: 

  • Sweeteners like stevia and xylitol
  • Protein powders
  • Cocoa powder
  • Justin’s organic peanut butter cups–  I”m not kidding, I love these!  They don’t come home with me every time, but they sure did today!

Justin's.jpg

Eating for fat-loss is not complicated, nor does it have to be time consuming.   The simpler you make it, the easier it is to make it work for you. 

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