Weekly Grocery Haul

"By failing to prepare you are preparing to fail" - Benjamin Franklin. This is my motto for meal prepping/grocery shopping. If I don't plan out what I will eat for each meal, I fall into grabbing quick carbohydrate-laden, nutrient-less food. This inevitably leads to unnecessary spikes in my blood glucose levels. This spike makes me feel unenergized, sluggish, hungry, and tired. It then becomes a vicious cycle -- who wants to take the time to cook or prepare a nutrient-dense meal when you are tired, sluggish, and hungry?!


Thus, planning ahead and making sure my fridge/cupboard is stocked each week allows me to stick to my health goals, fuel my body well, and keep me energized.


This week for #wftuesdaytips, I am sharing my weekly grocery haul, and my staples that I buy as needed.



Weekly Buys:

Produce

Produce is typically 75%-85% of our groceries. I try to eat 4+ servings of vegetables a day and 1 or 2 servings of fruit.

  • Carrots

  • Brussels Sprouts

  • Organic Baby Romaine

  • Broccoli or Broccolini

  • Depending on what the menu is/what sounds good I will purchase one of these vegetables: Cauliflower, Asparagus, Organic Kale.

  • 3-5 Organic Honeycrisp Apples

  • 1-2 Avocados

  • Shiitake Mushrooms

  • Organic Sweet potatoes or Organic Fingerling Potatoes

  • Pineapple or Organic Berries

  • 1 Yellow Onion

  • Lemon

  • Baby Butterhead/Clamshell Lettuce


*For more information on what items I buy organic vs. conventional, check out this blog post I wrote.


Dairy Products

I am somewhat lactose intolerant. Saying I am full blown "intolerant" is too extreme because I can handle smaller portions. But if I am making a latte or eating yogurt, I definitely want it to be lactose free.

  • Fairlife Whole Milk: This is my all-time favorite milk! It is lactose free and has 13 grams of protein per serving, and 50% less sugar than regular milk. I make a plain latte every morning (80/20 -- a balanced lifestyle!) and use this milk for it, and it is one of the things I look forward to most about getting out of bed in the morning. Using this for my daily latte makes it guilt free for me because I count it towards my protein intake, calcium, and as a healthy fat.

  • Siggi's Plain Lactose Free Yogurt OR Green Valley Organic Plain Lactose Free Yogurt: I rotate between the two of these yogurts. The Siggi's version has more protein and less sugar, but is not always available in my grocery store. I also enjoy how the Green Valley yogurt tastes a bit more, but it definitely has more sugar so I try not to eat it as often.

  • Parmesan (we buy this in bulk from Costco -- it is much cheaper that way).



Complex Carbohydrates

I try to eat 2 servings of complex carbohydrates a day (this also includes whole wheat pasta, quinoa, sweet potatoes, oatmeal...etc).

  • Whole Wheat Tortillas

  • Aunt Millie's Koepplinger 100% Whole Wheat Bread



Protein

I add 2 scoops of Vital Proteins, 1 scoop of Beachbody Performance, 6-8oz of water, and a few ice cubes to make to my protein shakes. I make this protein shake after every workout. I buy the Vital Proteins from Costco as well. Also, shameless plug...if you buy the Beachbody Performance Recover, feel free to add my coach ID -- it helps me out. :) It is: 2067821.

  • USDA Organic Ground Turkey

  • USDA Organic Chicken Breasts

  • Some Sort of Pasture-Raised Red Meat

  • Rotisserie Chicken

  • Low-Sodium Salami

I like to buy all of our ground turkey, and chicken from Costco in bulk. I buy salami from Marianos (again...80/20 mindset), and our red meat from Whole Foods because I like getting it fresh. We normally only have red meat once a week.



Pantry Items

Your girl has a serious sweet tooth that I am always working on taming, haha! This week I cut out all desserts because I was starting to stray from my 80/20 mentality too much. When I am eating dessert, these are my favorites! They quell my hankering for sweets, and I feel fine about putting them into my body.



Other

  • Kombucha: I absolutely love GT's Synergy Guava Goddess flavor. I have about 8oz of it 2-3 times a week. It is rich in probiotics. This is my special drink that I will often drink out of my wine glass, haha! :) I don't drink pop. I occasionally drink alcohol, but not super often. To learn more about the potential benefits of kombucha, read this article.


I also have my staples that I consume weekly, but don't need to replenish every week.


  • Kerrygold Pure Irish Butter: I admit, I am a butter SNOB! This butter is the best of the best. It is so much richer and creamier than your typical brand. The natural color comes from the beta-carotene in the milk of grass-fed cow. Also, it truly adds so much deliciousness to the way your baked goods taste! I also try to buy this at Costco (although that is not always the case) to save some $$$.

  • Orange Juice

  • Nuts/Seeds (chia seeds, hemp seeds, unsalted sunflower seeds, unsalted pumpkin seeds, unsalted cashews).

  • Steel-Cut Oatmeal

  • Quinoa

  • Whole Wheat Pasta

  • Aunt Millie's Koepplinger 100% Whole Wheat Bread

  • Ezekiel Bread

  • Pasta Sauce/Pizza Sauce

  • Turkey Pepperoni

  • Mozzarella

  • Minced Garlic

  • Organic Tahini (my new obsession!)

  • Pasture-Raised Eggs

  • Flour (Whole Wheat, White, Almond, and Coconut)

  • Feta Cheese

  • Purely Elizabeth Granola (SO good! It is made with all organic ingredients. I love adding it to my oatmeal or yogurt).

  • Primal Kitchen Dreamy Italian Marinade/Dressing

  • Cauliflower Pizza Crust (fun for weekend at home date nights!)


That's about it! I will take a video in the near future so you can see what brands I like as well. I hope this helped!




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