So everyone has been asking me what seems to be the same few questions with the first week of the new year here.
1) What should I eat that is healthy?
2) What can I eat that will give me energy for my workouts and work week?
3) Can you suggest recipe or meal options that are easy and healthy?
Well I decided to come up with the GO TO Shopping List that you should keep on you at all times and the items on this list should be staples in your home so you always have healthy options in your pantry. About 95% of the items listed below are in my home right now!
Beverages:
Zico Coconut Water
Water
Perrier
Green Tea
Cranberry Juice
Vitamin Water Zero
Horizon Organic Chocolate Milk (small container)
Coffee
Herbal Teas
Cereals Hot and Cold:
Instant Oatmeal (no sugar like Quaker Plain)
Steel Cut Oats
Kashi (Heart to Heart Cereal Honey Toasted or Sunshine Puffs)
Cream of Wheat
Farina
Vegetables:
ALL KINDS FRESH OR FROZEN
(It does not matter, just eat the ones you like)
Fruit:
ALL KINDS FRESH OR FROZEN
(Pick the ones you enjoy so they don't spoil)
Dairy Products/Substitute:
Milk (non-fat, 1%; skim)
Almond Milk (unsweetened)
So Delicious Coconut Milk (vanilla)
Goat Cheese
Low Moisture Mozzarella
Grated Parmesan Cheese
Soy Milk
Low fat String Cheese
Cottage cheese (low salt, low fat)
Chobani or Fage Greek Yogurt (0%)
Low Fat Ricotta Cheese
Feta cheese
Blue Cheese
Eggs:
Regular Eggs
Liquid Egg substitute
Liquid Egg Whites
Bread/Pasta/Grains:
Whole Wheat Bread
Everything Thin Bread (Arnold's)
Light English Muffins (whole grain)
Thomas Whole Grain Bagel or bagel thins
Brown Rice
Whole Grain Pasta (Barilla Pasta Plus or Whole Grain)
Quinoa
Bulgar
Couscous
Bulgar
Tortilla (small)
Meat/Meat Substitute:
Chicken (breast, thigh, tenders or ground)
Turkey (breast, ground, tenderloin, cutlets)
Soy (ground)
Canned Turkey or Chicken (water packed)
Tofu (extra firm, or firm)
Whole Roasted Chicken
Seafood:
Salmon
Tuna
Shrimp
Scallops
Crab Meat
Tilapia
Mahi Mahi
Halibut
Canned Tuna or Salmon (water or olive oil packed)
Nuts:
Walnuts
Pine Nuts
Almonds
Pistachios
Dates
Pecans
Legumes:
ALL Varieties
Canned Items:
Sliced Beets
Olives
Diced Tomatoes (low salt; basil garlic or fire roasted)
Petite Diced Tomato
Artichokes (water, olive oil)
Mandarin Oranges
Low Fat/Low Sodium Vegetable or Chicken Broth
Low Sodium Soups (Progresso, Amy's, Healthy Valley)
Extra Staples:
Tubed Pesto
Light Marinara Sauce
Sliced Sundried Tomato
Fresh Hummus
Fresh Salsa
Lemon Juice
Light Salad Dressing (not cream)
All Natural Peanut Butter (Skippy, Jiff)
All Natural Fruit Spread
Lara Bars
Soy Joy Bars
Corn Flake crumbles
Jarred Roasted Red Pepper
Spices and Oils:
Garlic Powder
Cumin
Ms. Dash Tomato Basil Garlic
Ms. Dash Italian Medley
Ms. Dash Lemon Pepper
Ms. Dash Lime Cilantro
Ginger
Turmeric
Cinnamon
Coriander
Mint
Black Pepper
Red Pepper Flakes
Basil
Thyme
Curry
Olive Oil
Balsamic Vinegar
Cooking Sprays
Canola Oil
Vegetable Oil
Red Wine Vinegar
Rice Vinegar
With all of these items in your home you can make quick healthy and delicious meals in no time.
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