Proteins
· Lean ground beef/turkey/chicken (93/7 or 96/4)
· Chicken breast
· Pork tenderloin
· Top sirloin steak
· Lunchmeat (no nitrates added)
· Shrimp
· Tuna
· Turkey bacon
· Plain Greek Yogurt
· Cottage Cheese
· Eggs/egg whites
· Chicken sausage
Starchy Carbohydrates
· Pasta (wheat or white), or chickpea pasta (Banza or rotini)
· Rice (any kind)
· Breads (bagels, English muffins, rolls, tortillas, pitas, etc.)
· Potatoes (sweet, yellow, russet, red, etc.)
· Oats
Processed Carbs/Extras
· Kodiak pancake mix
· Cereal
· Granola
· Multigrain crackers
Fruits
· Berries
· Apples
· Bananas
· Oranges
· Pineapple
· Grapes
Veggies
· Cucumbers
· Lettuce/spinach/cole slaw mix/broccoli slaw
· Zucchini/squash
· Peppers
· Green beans
· Broccoli
· Brussel sprouts
· Asparagus
· Carrots
Sauces/Condiments
· No sugar added barbeque sauce
· Salsa
· Buffalo sauce/hot sauce
· Mustard of any kind (if honey mustard, no sugar added)
· Salad dressing (bolthouse farms is a great brand)
· Rao’s vodka or marinara sauce (low in carbs/sugar)
How to Shop
1. Pick at least 2 meat sources and 1 other lean protein source (eggs, yogurt, cottage cheese) or just three protein sources
2. Pick 1-2 starchy carbs
3. Pick 2-3 fruits
4. Pick 3-4 vegetables
5. *if wanted* pick 1-2 processed carbs
6. Decide if there are any condiments you need and add those to your list as well
Tips
· Pick foods you know how to cook
· Pick foods you enjoy most, don’t choose vegetables that are going to sit in your fridge and go bad because you don’t want to eat them
· Prepare your foods in bulk and then mix & match them throughout the week so you don’t get sick of eating the same thing
Sample Day of Eating
Meal 1: Veggie Scramble w/ a side of toast
- 2 whole eggs
- 1 slice of bacon chopped up
- Handful of veggies (green beans, broccoli, spinach, peppers & onions, etc.)
- 1 english muffin w/ 1T jelly
Meal 2: chicken salad w/ fruit
- 2 handfuls of lettuce
- 3-4oz. (palm sized amount) of chicken
- 1 cup of berries (any kind)
- 2T balsamic vinegar dressing
Meal 3: Lower-carb pasta w/ meatballs
- 1 serving of chickpea pasta or regular pasta
- ¼ cup marinara sauce
- 3 meatballs made w/ 93/7 lean ground beef
- Side of veggies
Snacks
- 1 serving of plain or low-sugar Greek yogurt + ½ cup fruit + 1T nut butter
- 1 tortilla (25g carbs or less) + 3 oz. lunchmeat + 1 slice of cheese
· Notice in each meal there is a protein source and a vegetable
· Carbs and fats are spread throughout the day but no meal is particularly high in either one
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