Tips on staying healthy at the grocery store

For those of you who struggle with grocery shopping and staying healthy I thought I would post an example of what I would typically buy for myself. Keep in mind that I’m shopping for one, so your list will probably differ from mine, but here are a few items that I would typically buy for the week, and if you scroll down I have an example of what my eating schedule for my normal day. Remember everyone is different, so just because this works for me doesn’t mean it’ll work for everyone, but I think it’ll help give some clarity for those of you who struggle with what to buy at the grocery store.

My typical grocery list:

  • VEGGIES
  • Spinach**
  • Broccoli**
  • Zucchini
  • Squash
  • Sweet potatoes **
  • Carrots
  • Bell peppers
  • (I don’t get all of these for one week, I usually plan what I want to eat for the week before hand and whatever vegetables are required for the meal is what I get, but these are the main ones I buy and I ALWAYS eat some sort of veggie with every lunch and dinner)
  • Grains
  • Brown rice
  • Jasmine rice
  • Quinoa
  • (I switch off between these three depending on my mood and what I think would go best with my meals)
  • Sometimes PASTA
  • Whole grain or veggie based pasta if I buy it for my meals
  • PROTEIN
  • Chicken breast **
  • Lean Ground turkey
  • Lean steak
  • Salmon
  • Sliced turkey or chicken for sandwiches/wraps
  • Eggs**
  • FRUIT
  • Grapefruit **
  • Apples**
  • Bananas**
  • Blueberries
  • (really you can get whatever you like but these are what I get basically every time)
  • SNACKS
  • Oatmega protein bars (very light in sugar & calories, not too much protein, and they taste amazing)
  • Skinny pop popcorn
  • Anything that has a lot of natural ingredients and doesn’t say “low fat” “low sugar” “low calories”, if it says any of those usually the added chemicals are way worse for you, so if you want to buy chips or something not “healthy” than buy the real thing, the real thing (in moderation) is way better for you than the low fat stuff.
  • EXTRAS
  • Black beans
  • All natural peanut butter
  • Whole grain/multi grain/whole wheat breads or tortillas
  • Dark chocolate
  • Greek yogurt
  • Almond/coconut milk

These are just examples for each category, of food that I normally buy, it’s not all of it and I don’t buy all of this in one trip; usually I get like 1–3 things in each category for the week, but again it all depends on what I planned on making for the week.

My normal day:

Breakfast: multi grain English muffin with peanut butter, cinnamon, and a whole banana

Snack: apple or granola bar

Lunch: turkey breast sandwich on flat multi grain bread with spinach and a little mustard A side of 1 hand full of avocado oil barbecue chips.

Snack: grapefruit and/or oatmega protein bar

Dinner: grilled chicken with jasmine rice, zucchini, and bell peppers.

Dessert: Dark chocolate

Tips to Remember:

  • Results take TIME, don’t expect to see changes right away. (This was probably one of the hardest things for me to remember.)
  • You have to be willing to change your mind set on food, and do this for your health and mind.
  • If you have a day of awful eating that is OKAY, don’t use that as an excuse to give up. One day is not going to set you back too far, if at all.
  • It’s really not as hard as you think it is, if you do it right you can still eat most of the food you already do.

If y’all have any questions let me know! Remember to live your Con{FIT}dent You!


Originally published at ConFITdent You.