Grocery List

PROTEINS : always buy organic, free range, grass fed when possible
Eggs - hormone free, cage free, no antibiotics.  Healthy chicks = healthy eggs.
Roasted Chicken – doesn’t get easier than this…it’s already cooked for you.
Skirt Steak – pan seared is my favorite way to prepare
Pork Loin – top with a little pepper and throw it in the oven
Canned Tuna in Olive Oil – one of my favorite at work snacks
Deli Turkey – Whole Foods Applegate Farms is one of my faves.
TJ’s Tri Tip Asada – one serving has less than 200mg sodium
Salmon – don’t be afraid of the skin – it peels right off after the fish is cooked
TJ’s buffalo burgers – 43g of protein in one burger
TJ’s chicken burger – cooks from frozen on the stovetop in only a few minutes
Yogurt - full fat!  Guess how they get the lofat stuff to taste good – they add sugar!   Greek style is delish.

FATS:
Extra Virgin Olive Oil
Avocados
Unsweetened Coconut Flakes – sprinkle on salads, put in your shake, or coat chicken for baking
Nuts and Seeds – unsalted and raw is best
TJ’s Creamy Goat’s Milk Cheese
Butter - raw or goat’s milk…be sure to purchase high quality from healthy cows
Coconut milk - try a splash in your shake – I get the coconut milk in the can near the thai food
Nut butters – Almond butter rocks!  Make sure any nutbutter has only one ingredient…nuts!
Almond meal - use this in place of breadcrumbs for coating baked chicken

VEGGIES:
Broccoli – i heart steamed broccoli (the steamfresh bags make life easy)
Asparagus – drizzle with EVOO and sprinkle with sesame seeds for roasting
Carrots – pair with almond butter for a mid afternoon snack
Zuchinni & Yellow Squash
Cucumber
Sweet Peppers – peppers always add pizzaz to salads
Artichokes
Cauliflower - master of disguise! microwave for 10 mins and mash with butter for “mashed potatoes” or grind in food processor for “rice”
Brussels sprouts – roast these in the oven with EVOO…you’ll change your mind about them. i promise.
Beets – with goat cheese, arugula and walnuts
Mushrooms – sauteed and add to scrambled eggs
Greens – Spinach and Arugula are my faves
Green beans – prep in the steamfresh bag then add toasted almonds and sauteed shallots
Radishes – chopped thinly, they make a great salad topping or chip for dipping

FRUITS:
Bananas
Apples – I love all apples but Fuji’s are my fave
Pears – D’anjou = yum
Dates – (see coconut snack recipe)
Berries – the frozen ones are cheaper, last longer, and are just as healthy
Tangerines – easily portable snack

GRAINS:
Brown Rice
Food For Life Brown Rice Bread – at TJ’s or Whole Foods
Quinoa

EXTRA GOODIES:
Larabars – ingredients are dates, nuts and natural flavorings like coconut or cinnamon.
Jay Robb Bars – Whole Foods – So far, this is the only protein bar I approve of – no soy, no sugar
Perfect Foods Bars – The cranberry one is to die for (whole foods)
Rawnola – Whole Foods – grain free granola made from figs and dehydrated nuts.
Jay Robb Protein Powders – whey or egg white – stevia sweetened and made from healthy cows!
Isagenix products – always choose whole foods when possible. if you need a meal replacement tho, this is it
Green Tea – brew yourself, most of the bottled stuff is riddled with hidden sugars (Tea’s Tea is an exception)
Kombucha Teas – live probiotic cultures aid digestion. A better choice than most dairy based grocery store options (yakult is basically sugar and bacteria..and more sugar)
Cacao Powder
Cinnamon – sprinkle on a sweet potato
Stevia – TJ’s packets – i carry packets in my purse…splenda or sugar just aren’t options for me
Apple Butter - always read ingredients, check the sugar in fruit spreads!
Dark Chocolate - Every once in a while a girl needs a treat! The darker the better!
Jerky – Turkey, Beef, Buffalo, yum! Check the salt!!! TJ’s and whole foods selections are pretty good.
Click here to download the doc to bring with you on your shopping trip!