You have made the choice to get in better shape and you have heard that it really starts with what you are eating. With the help of the internet, you find that there is so much information on what to eat, what not to eat, when to eat, and when not to eat… and with all of this help it is overwhelming and confusing to know where to start.
So today, I am going to give you a SUPER EASY to understand the Ultimate Grocery Guide to Lose Weight.
Step One: Homework –
Before you get started with my Ultimate Grocery Guide to Lose Weight – I need you to go do a little homework. I know, I know… HOMEWORK?! But before you scroll ahead or decide to leave this little article, I ask that you just hear me out… OK? Ok!
Now back to your homework – go to your refrigerator and clean it out. I don’t mean deep clean with disinfectant, but if you want – more power to ya! (That would be speaking to my inner Monica Ghellar) I want you to go in and clean out everything expired, outdated, smelly – you get my drift. Throw it out, put it in the disposal, feed it to the pigs (and if you really have pigs – kudos!). Next take anything that does not align with your new goal of getting healthy out as well. In a way, I want you to Marie Condo your refrigerator… touch everything and find out if it has a place in your new lifestyle or not.
I want you to do the same thing in your Freezer, and your pantry or cupboard. Cleaning out the old can be therapeutic, but I also know that for some people it can be overwhelming too, so I get that and I just ask that you do as much as you can.
Now if you are like me when I first started my journey to lose weight – it may now look as though you have absolutely nothing to eat in your home… I know for a fact my husband used to live off of Tontino’s pizza and chicken patty sandwiches. Once all of the expired, old, outdated, or goal compromising food is out of the house – it is time to move on to the next step.
Step Two: Have a Plan –
If you are hungry – you need to pause here and get something that is fiber filled to put in your belly before we even contemplate making a plan for your trip using the Ultimate Grocery Guide to Lose Weight.
OK – Did you snack? Alright – let’s move along.
You need to plan for the next several days. Now, there are many sources on the internet that can give you meal plans, and what they are eating to lose weight, and what to meal prep. However, I am going to give you the exact steps that I used and continue to use in this Ultimate Grocery Guide to Lose Weight.
Ask yourself these questions: (You may be able to find some of the answers in posts on Life Stride Fitness Training social media if you need help)
What produce is in season currently?
What do I enjoy eating?
Do you have any meal time appointments this week?
Once you have answered these questions, get a piece of paper (or cardboard, or app on your phone) and start to make a list of things that you would like to eat for the next several days that align with your goal to lose weight. This is the time to set yourself up for success.
Once you have a list of things that you would like to eat for the next several days – go through the list you made and try and eliminate anything that is over processed. What I mean by over processed is things that are not mostly whole foods… For example: baked breads, pastas, cereals, crackers things of that nature. Now I know you might be sitting here thinking that I am ruining your list or your thoughts on the Ultimate Grocery Guide to Lose Weight, but you made the decision to lose weight. You decided that it was a goal of yours to lose weight – and in order to do just that, we need to be mindful of what we are putting into our bodies.
Step Three: Head to the Grocery Store
OK – Here it is – the moment you have been waiting for… the moment of truth… are you ready?
THE ULTIMATE GROCERY GUIDE TO LOSE WEIGHT
Most, if not all grocery stores have the same basic layout – and this will come in super helpful. We are going to be sticking to the perimeter or the outside walls of the store. I want you to start in the produce section… I want you to put into your cart the following:
- 2 green leafy vegetables (can be used for salads or lettuce wraps)
- 2 Brightly colored vegetables (could be tomatoes, yellow/red bell peppers, carrots, or purple onions)
- 2 green vegetables (celery, brussels sprouts, green beans)
- 3 sources of fruit (apples, oranges, bananas, berries)
- 1 or 2 Russet potatoes
Next I want you to head to the meat/fish section, and put the following in your cart (now this is not a vegetarian or vegan guide, but if you want one let me know and I will get to working on that for you next).
- 1 lean (90/10) source of ground meat (could use for lettuce wrap tacos or burrito bowls)
- 1 small package of chicken breasts (cold also be the chicken breast tenders)
- (optional) 1 package of uncooked white fish (be sure to check where the fish is coming from)
Try and avoid the pre-marinade packages of meat there can be a lot of additional sodium packed into those premade packages. You can however make your own, so that you know exactly how much is going into your meal.
Moving along, head to the canned section and grab:
- 1 or 2 cans of black beans
- 1 or 2 cans of chick peas
Now head to the rice section (often times this is the same section as beans – but sometimes it is not)
- Minuet brown rice cups (these normally come in a pack of 2)
We are just about done with our shopping trip! But here are some final things you should get:
- Seasoning (I prefer low sodium taco seasoning – but there are so many to choose from)
- Greek Yogurt (if you can stand to get plain, go for it – if not… get the 100 calorie vanilla, it won’t hut ya)
- Quick Cooking Oats (remember we are trying to stay away from the over processed, so no pre-packaged oats)
- Stevia in the Raw
Now if there are other “MUST BUY” necessities such as toilet paper, vitamins, allergy medicine – don’t forget them! Just make sure that you are being mindful of everything you are putting in your basket! Don’t forget water If you live in a place where you need to purchase your drinking water.
Now when you get to the check-out line, make sure that you are not tempted to grab a candy and soda on the way out – keep your goals on the forefront of your mind!
When you get home put all of your groceries away and plan for the next meal!
With the items you purchased you have several different options:
Greek Yogurt Parfait
Chicken Baked Potato
Roasted Veggies with Chicken or Fish
Taco Lettuce Wraps
Roasted Chick Peas
Just with those few items you put into your cart, you have so many possibilities of lunches and dinners that will get you on the right track to obtaining your goals to lose weight!
Now, am I saying these are the ONLY things to put into your grocery cart? NO! But I am saying that a small list like the one above can help you get started achieving your goals… remember the ones that had you searching for a way to get thru the grocery store to lose weight?
Also, with a small list like this you will reduce the amount of times that you have to clean out your refrigerator of all the expired, dried out, moldy and very questionable items. You will use what you have and keep things interesting. And with keeping your list simple, your trips to the store will take you less time and get you more time to do things that you actually like to do.
The Ultimate Grocery Guide to Lose Weight can help you make wiser choices about what you are actually consuming and keep your budget intact too!
Need more help, guidance, assistance? That is what I am here for! Join my email list, and sign up to get tips and tricks that I have learned and am using to help my clients achieve their goals of losing weight.