A BIG key to success is having a PLAN! Think about it….you wouldn't start your day, go on vacation or show up to a job interview without a plan, right? I used to eat on the go and grab food on the fly…guess where that got me? 37 lbs heavier and feeling pretty crappy about my body.
So think of meal prep and packing your cooler as your PLAN for a HEALTHY BODY! Your biggest obstacle is going to be managing your time so that getting fit and healthy doesn't compete with the rest of your commitments, like taking care of the kids, hubby or spending time with friends!
Believe it or not, prioritizing and planning ahead with actually make life….dun dun dun…EASIER! Not to mention, it will set you up for success in the long term! It may seem trivial but I promise that its worth it! Having everything ready and packed will be less stressful than leaving your meal choices up to chance and heading to whatever take out joint is near by at mealtime! Helllooo muffin top!
TIPS: Schedule in time on the weekends to buy and prepare your food for the week! SO WORTH IT! A little time in the store and kitchen on Sunday means for the rest of the week you can JUST GRAB AND GO!
***This took me a good 2-3 months to really get a routine down. I actually HATED it at first- I was really resistant to change but once I saw the results…I was hooked!
If you are on the go a lot, pack Cook Free Snacks: raw almonds, protein powder, low-fat string cheese, chopped veggies, fruit, Ezekiel bread, hummus etc. You can keep little zip-lock baggies of almonds in your car so you ALWAYS have something to grab.
GET YOURSELF A COOLER: 31 sells these amazing coolers that fit your snacks perfectly. I always take them with me! Always pack 1 extra snack than you really need! Pack it the night before and grab and go!!
Sometimes people will give me excuses about the cost of eating healthy. The fact of the matter is…I spend less money now than I did before when I was buying processed crap. I know it’s not just in my head because I track my finances on Mint.com (the most amazing site ever).
But even if it did cost more, aren't you worth the investment?
NO EXCUSES!
Grocery List & Meal Plans
Suggestions for a Healthy Grocery Shopping List
Proteins
Boneless, Skinless Chicken Breast
Tuna (water packed), or White Meat Chicken (water packed)
Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Buffalo steak (lean)
Protein Powder (lactose free)
Egg Whites or Eggs
Rib eye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal (watch sugar, less than 6 grams)
Brown Rice
Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
Farina (Cream of Wheat from box)
Multigrain Hot Cereal
Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
Rice (jasmine, basmati, Arborio, wild, brown)
Potatoes (red, baking, new)
Kashi Low Sugar Cereals (less than 6 grams of sugar)
Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
Whole Wheat Tortillas (Food for Life brand)
Rice Cakes (lightly salted only)
Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
Broccoli
Asparagus
String Beans
Black Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Mushrooms
Pickles
Cabbage
Sprouts
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Squash
Spaghetti Squash (my fav)
Pumpkin
Fruit
Berries (blueberries and raspberries)
Lemons or Limes
Melons (not watermelon)
Grapefruit
Apples
Dates
Grapes
Oranges
Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
No dried fruits, including raisins (loaded with sugar)
Healthy Fats
Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
Coconut Oil
Nuts (peanuts, almonds)
Flaxseed Oil
Avocado
Dairy & Eggs
Low-fat or fat-free cottage cheese
Eggs
Almond Milk
Greek Yogurt
Beverages
Bottled Water
Iced Tea (decaf)
Coffee (decaf)
Condiments & Misc.
Hummus
Ketchup (Heinz One Carb brand only)
Braggs Amino liquids
Balsamic Vinegar
Balsamic or Raspberry Vinaigrette (Farm Grove)
Salsa or Fresh Pico De Gallo
Steak Sauce
REAL Maple Syrup
Sugar Free Jelly (Polaner or Smuckers)
Chili Paste
Tomato Paste (low sugar)
Mustard (yellow or Dijon)
Extracts (vanilla, almond, etc)
Low Sodium fat-free beef or fat-free chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
Worcestershire Sauce
Coconut Oil cooking spray
Sugar-free applesauce for baking
Herbs & Spices
Chili powder
Mrs. Dash (all varieties)
McCormick’s (all varieties)
Butter Buds
Cinnamon
Allspice
Basil
Bay leaf
Onion Powder
Garlic Powder
Dill
Ginger
Sage
Rosemary
Paprika
Thyme
Oregano
Curry Powder
Red Pepper
Marjoram
Tarragon
Dry Mustard
Cumin
Saffron
Nutmeg
Pumpkin Pie Spice
Black Pepper
