Grocery Shopping Tips

Nutrition is a huge part of fitness. You’ve probably heard that you can’t work off a bad diet, and that is completely true. If you want to maximize your results in the gym, you’ll probably need to balance your macros and make some changes to your diet.

Photo credit @karlieraephotography

In today’s post, I’m breaking down a few important things to remember as you move through the grocery aisles.

dairy and eggs

1. Choose the best milk for your goals and macros. Whole milk has high protein and high fat. Skim milk has high protein and minimal fat. Almond milk doesn’t have much protein but is lower in calories and might be higher in calcium (if fortified).

2. Skip the egg whites and eat whole eggs instead: studies show whole eggs are a much better fuel for muscle growth.

3. A serving (or two) of your favorite coffee creamer will not sabotage your progress. Go ahead and buy it.

4. Low-fat cottage cheese is an excellent snack before bed. It’s rich in casein and helps keep you full throughout the night.

5. Flavored yogurt often contains a lot of sugar. Switch to a low-sugar or plain variety. Oikos Triple Zero Greek yogurt is my personal favorite.

pantry

6. PAM cooking spray is a low-calorie alternative to using olive oil or butter in your pan.

7. Use spices instead of heavy sauces in your cooking. I personally love garlic salt, onion powder, steak seasoning for eggs, and cheesy popcorn seasoning for veggies.

8. Low-carb wraps are a great substitute for regular wraps.

9. If your favorite condiments are too high in sugar and carbs (looking at you, BBQ sauce), try a low-sugar swap (such as the G Hughes brand), hot sauce, or mustard.

10. Peanut butter is a fat source, not a protein source. Use in moderation.

11. Buy plain oats and jazz them up yourself (with cinnamon, brown sugar) instead of buying flavored ones.

protein

12. Quality lean protein is essential for bodybuilding. Choose poultry, fish, pork loin, or lean red meat (sirloin tip, top round, bottom round, 95% lean ground beef).

13. Un-breaded, pre-cooked and frozen chicken strips can make weeknight dinners and lunch packing much easier.

14. Choose chicken sausage over pork sausage. Choose turkey bacon over pork bacon.

15. Avoid canned meats except tuna or chicken breast (in water, not oil).

fruits and veggies

16. Stock up on plenty of greens (spinach, spring mix, kale), veggies (broccoli, carrots, Brussels sprouts, peppers) and fruits (berries, apples, bananas).

17. If you can’t access fresh fruits and vegetables, it’s fine to buy them frozen or canned. Just be sure they don’t contain sauces or added sugar.

18. Be careful with fruit juice. It’s loaded with sugar and you’re better off eating whole fruits.

19. Avocados are a creamy and filling healthy fat source.

I hope this was helpful, thanks for reading <3