Healthy Grocery List Essentials

Reema Abdullah | December 4th, 2020

You are what you eat. A healthy grocery list can save you money, time, and it will help you align with your health and fitness goals. All you will need is a piece of paper and pen or any other recording medium you would prefer.

It’s about keeping it simple and tasty for you.

tpt.cloud

Breakfast Essentials:
Fruits – The USDA recommends one cup of fruit per day; breakfast is a great time for fruit because it’s a light and refreshing option to get your day started.

Tip: Opt for fruits that are in-season for your geographic location

Eggs – they’re great if you’re vegetarian or watching your budget as they’re quite affordable. One egg contains 7 grams of protein and it’ll give you a dose of healthy fats.

Plain yogurt – Stick to yogurt that is plain because it won’t have hidden sugars and high fructose corn syrup. One cup of plain yogurt contains 17 grams of protein and it can help strengthen your immune system. It’s rich in probiotics which is great for your gut health. With the addition of your favorite fruits and honey to the yogurt, breakfast is served!

Lunch:
Soups are a great option for lunch because they are hearty and boost your immune system.
– lentil soup
– chicken noodle soup
– tomato soup

Healthy Sandwich options are also an easy decision for lunch:
– Egg Sandwich
– Turkey Sandwich
– Chicken breast wrap

For example, you could meal prep a weeks’ worth of lunch sandwiches with only a few ingredients.

Dinner:
Lean protein: salmon, chicken breast, ground turkey
Grains – brown rice, whole wheat spaghetti, and whole grain bread are great staples for your dinner.
Add your favorite vegetables as a third of your plate for dinner.

Quick Meals:
This should not be the majority of your composition for your diet but it can save you when you are tight on time or in a rush. It’s better to prepare your own food and use raw, whole ingredients. Many prepackaged and premade meals are high in sodium and contain hidden junk ingredients.

For example, you can get:
– Low sodium soups
– Microwavable meals that are high protein, healthier, cleaner options

Next Article
  • 4 Ways To Switch Up Your Fitness Routine

    It can get boring to do the same repetitive routine after a while. Your body also will get used to the same movements and you will see slower rates of progress. There are many ways to switch up your routine that can include adding equipment and trying new moves. Try incorporating these tips into your...

    Read More
  • How To Overcome Adversity

    You may have passed a period in your life that was extremely hard and you had to face a difficult situation. You can even be training for a competition and the obstacles you face each day can damper your motivation and drive. Facing adversity is part of being human – it has literally enveloped the...

    Read More
  • How To Take Your Measurements

    Stepping on the scale is one way to track your progress along your fitness journey. It actually is not that effective because it does not tell you the break down between fat and muscle, it simply displays a number. To get a better idea of your progress and improvements, taking measurements is a much more...

    Read More
  • How To Keep A Health Journal

    Let’s be honest, many of us wander from diet to diet looking for results and quickly changing to the next diet when we don’t get the results as fast or as effective as we would like to see. You might even go from gym equipment to gym equipment, with no real plan of attack at...

    Read More
  • Stay Lean For The Summer

    With summer being right around the corner, it’s no better time to get and stay lean for the outdoor, bikini-clad activities. There is nothing wrong with wanting to look leaner and slimmer for summer time. Swimming, hiking, and other activities require a certain level of fitness. 1. Lower Your Carb Intake Focusing on foods that...

    Read More
  • Sound Sleeping 101

    Often times, sleep is a very neglected part of your overall well-being. Sleep is the time your body takes to repair itself and be fit. The negative side effects of sleep loss are slow mental cognition, weakened immunity, depression, short temper, moodiness, increased risk of accidents, memory loss, and forgetfulness. The average individual needs 8...

    Read More
  • Emotional Balance

    It is a very trying time for individuals all over the globe. The fear of sickness can take an emotional toll on you. Worrying, stressing, and experiencing emotions of fear over a virus can cause a lot of emotional turmoil. Especially if you have a family member or friend who has fallen under the illness,...

    Read More
  • Protein 101

    If you exercise frequently you have probably heard about the importance of protein in your diet. It could have been from a muscled juice head from your gym – but believe it or not you need to supplement a fair amount of protein to see the results you are working towards. Protein is composed of...

    Read More