I'll clear from the start- eating healthy is not the easiest thing on your wallet. The above haul cost me ~$116. This is enough bread and veggies to last ~1 week, enough meat, yogurt, sweet potatoes, and feta cheese for ~2 weeks, and enough butter (split between two other roommates) and sauces to last about a month. Expensive up front, yes, but remember, this is an investment in your long-term health. It will more than pay for itself in spared medical expenses, happiness, longevity, and improved quality of life.
So what exactly is in the picture above? Starting on the left....
Back Row:
Greek Yogurt (Plain, Meijer brand)- Great nutrient profile and very versatile. Can be used as a sour cream substitute in baked potatoes, spread on a sandwich (along with some peanut butter and granola), marinating meat, or eaten on its own.
Chicken Tenderloins (Meijer brand)- Lean source of protein. Stir-fry it, bake it, grill it, fry it in a skillet, options are endless here.
Top Round Angus Steaks (Meijer)- 9g of fat and 25g of protein per 4oz. The best protein-fat ratio I can find as far as steaks go.
More Greek Yogurt- Lately some jagaloons have been buying up all the plain flavored yogurts, so I stocked up this time.
Kefir (Lifeway Foods, Mango flavored)- Kefir is a fermented milk product. I found out about kefir from Beastmodal Domains (RIP to the funniest lifting site ever). If you're like me and can eat or adjust to eating anything regardless of texture/taste, this is like milk but with more protein (12g carbs, 11g protein). If you have problems with texture or dislike a tart taste, be warned. I picked up the mango flavor because it was a new addition to the aisles and I felt like it. Typically I stick to the plain because the flavored versions have ~20g carbs compared to 12. I don't drink it plain, but combine it with a scoop of whey protein (from truenutrition.com) to get a shake with ~35g of protein. For a more scientific breakdown of why kefir is the shit, click here.
Various Iron Chef/San-J Sauces- Orange sauce, hoisin sauce, Asian BBQ, sesame garlic, etc. etc. All are varieties of sauces, mainly Eastern in flavor/content, that I buy for dipping/marinating meats (mainly chicken). Note that these are rather high in sugar (12-15g per 2 TBSP) and are thus CONSUMED WEEKLY. NOT DAILY. Save these for rewarding yourself after busting ass on squats or sprints.
Quinoa Crispbread (Le Pain Des Fleurs)- not a regular purchase. Bought these to try something new. Texture is weird but taste actually is not bad, especially with some peanut butter spread across it. Save for when your palette has adjusted.
Ezekiel 4:9 Sprouted Whole Wheat Bread (Food For Life)- Bread is not paleo. Grains are not paleo. Gluten is not paleo. If you are eating strictly paleo, or new to eating healthy, Ezekiel bread may be something to hold off on at the beginning until your diet has a foundation of green vegetables and lean(er) meats. I added this into my diet rather recently and have no adverse effects, so its here to stay. No preservatives, so save space for it in the fridge. Great for toast and sandwiches.
Middle Row:
More Chicken Tenderloins (Meijer)
96/4 Extra Lean Ground Beef (Meijer)- best protein-fat ratio in ground beef I've found.
Feta Cheese Crumbles (Kraft)- sprinkled in my big salad bowl. I usually make one of these containers last 2-3 weeks. Or, stock up on this big one from Sam's Club: Greek Isle Crumbled Fat Free Feta Cheese Cup - 24 oz. (Google Affiliate Ad)
Bell Peppers- cut for both salad (small squares) and stir-fry (skinny strips). Note that these are a nightshade, so be aware of any sensitivities you may have.
Kale- I hate the word "superfood", but, well, kale is a goddamn amazing superfood. Use in salad, make kale chips, steam it, or just throw in a bowl and eat on its own.
Tomato Sauce/Paste- for making chili, lasagna, etc. Again, be aware of any nightshade sensitivities you may have.
Plantains- often overlooked when it comes to "natural" eating, in my opinion. These are like starchy bananas. Don't just peel and eat- bake, fry, cook in some way. I only recently discovered these and they quickly earned a spot on my weekly grocery list.
Front Row
Green Onions/Chives- whatever you want to call them. Good for baked potatoes, stir fry, salads.
Avocado- Got this fo' free. Not a big fan actually, but someone left one near the bagging area and the bag girl put it with my stuff. Great nutrient profile, just not my thing.
Spinach- see above on kale, re: superfoods. Good in salads, stir-fry, steamed, or just on its own.
Broccoli- we really need a substitute for "superfood". Great for stir fry, grilling, bake it, etc.
Cabbage- I like putting cabbage and broccoli on a tray in the toaster oven, toss some olive oil and crushed red pepper over top, and cook on 400 degrees for 10-15 minutes Also good for making cauliflower "rice".
Mushrooms- don't know anything about their nutrient profile. Google tells me they're full of some minerals. I like them because they taste great in a stir-fry.
Not purchased in this trip but also regularly a part of my diet:
- extra virgin olive oil
- coconut oil
- sesame oil
- wok oil
- granola (Bear Naked, original mix)
- natural peanut butter
- green tea
- coffee (drop the store brand, buy a grinder and a french pot, and visit your local coffee shop for some excellent beans)
- a ton of spices/herbs/seasonings (more on this in a later post)
- dark chocolate (one bar lasts me ~1-2 MONTHS. Not hours/days)/dark cocoa powder
- Fish oil. Get the liquid, not the tabs. The taste isn't THAT bad. Carlson's is a great brand (pick up Twinlabs if you need a smaller bottle or for a cheaper option)
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