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Creating an Easy & Healthy Grocery List

I know we’ve been over what areas we should avoid when we go grocery shopping, as well as areas that we want to head towards first. However, we might know what areas of the store that we want to go to, but do we know exactly what we need from each of those areas? Walking into a grocery store without a shopping list in hand can be a dangerous game to play for some of us, and can easily lead us to getting off track very quickly. So in order to set yourself up for the most success when walking into a store, make sure you have a shopping list in hand. Once you’re ready to create your shopping list, the hard part is knowing exactly what we need to put on it.

Think Healthy Shopping, Not Shopping for a Diet

I know this sounds like a simple and almost stupid step, but this simple thought process can help turn the situation around. Seeing our shopping list as just going in for shopping healthy helps to take the weight off of thinking we’re going shopping for a “diet”. When people hear the word diet most of the time it tends to stress them out and feel more pressure than necessary when it comes to shopping and making food. This way of thinking helps you turn it from sounding like you’re trying to deprive yourself, to making it to where you’re more aware of the management of your needs.

Shop for Foods That Help with Weight Loss

I know we’ve heard what seems to be a never ending list of foods that help with weight loss, and my main goal is to help you narrow down that list so it doesn’t seem so overwhelming for you. One of the biggest things we want to try and stay away from is foods that include refined carbohydrates. These are foods that digest quickly and aren’t filling. With these foods you tend to find yourself hungry again 30 minutes to an hour later. Most refined carbohydrates can be found in processed foods and junk food. With that being said, we want to look for foods that include lean protein, are a high source of fiber, and include lots of fruits and vegetables. Some good food sources that we want to try and incorporate into our shopping list include: oats, whole grain breads/pastas, vegetables, fruits, greek yogurt, eggs, nuts, and brown rice. By including these foods in our diet, we will be consuming more nutritionally dense foods. What this means is we aren’t only consuming better nutrients when we are eating, but we are also eating foods that will help keep us feeling full for longer. This in turn means our bodies will also be provided with the energy that they need to operate at their full capacity.

Creating a Shopping List for Muscle Gain

Some of us aren’t always looking to try and cut mass, instead we are trying to put on more lean muscle. This means that our shopping list is going to change slightly from that of if we were shopping to lose weight. One of the biggest changes that we will see between these two lists is that this list will contain a lot more protein and carbs, as well as overall calories, than your list for weight loss would. The reason being is that when we are trying to gain muscle mass it’s hard for our body to build muscle when we are in a deficit. So by adding more protein and carbs into our diet it will fuel our bodies with the nutrients it needs in order to build that muscle. Some things that we want to see on this list for our protein sources include: lean ground beef, chicken breast, fish, cottage cheese, eggs, greek yogurt, and nuts and seeds. As far as our carbohydrate sources this list should include: brown rice, oats, beans, quinoa, and whole wheat bread. So as you can see, there are some similarities between this list and the one for weight loss, but with this list our intake will be increased.

Shopping Healthy on a Budget

One of the biggest complaints I hear from people when healthy eating is discussed, is how pricey it can be. While this can be true depending on where you are shopping and what you are buying, you can still do healthy shopping while on a budget. One of the first ways we can save when it comes to shopping for healthy food is making sure that we aren’t buying food that we don’t need. The way we can help eliminate this problem is by planning out how much of what food you are going to need. Then you won’t have to play the guessing game about how much you should buy when going to the store. Another thing that can help you save money is buying items in bulk. Now I understand that this can be hard with perishable items, but you can buy your protein items and cook what you need for the week and then freeze the rest of the items for later on. Non-perishable items are something that is really easy to buy in bulk. We can take out the amount that we need for the week and then set the rest aside in the pantry for the next week. An example of foods that we could buy in bulk include: meats, nuts, rice, oats, beans, and pastas.

So as we can see, there are several different ways that we can set ourselves up for success when walking into a grocery store. By going in with a list, it allows us to get in and get what we need, as opposed to wandering around the store picking up what we feel like eating at the moment. Whether we are looking to cut weight, put on more muscle mass, or trying to do our shopping on a budget there are ways in which we can do that. Setting ourselves up for success when walking into the store will also help set us up for success after we leave.

Ready to get started on a journey towards a happier and healthier lifestyle? Set up a free 20 minute intro phone call with one of our coaches today!

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