What's in your Grocery Cart?

What's in your Grocery Cart?

What’s in your Cart?

Written by: Jamie Free, CFNC, CF-L2, Pn1, Owner of Two-Seven Health

It’s always interesting these days with what people think is healthy and isn’t.  There is a place you can go that has a wealth of food and yet is filled with all sorts of traps and surprises.  This place is where we go to hunt and gather these days.  It is called……The Grocery Store.  But in the end, it is not what is in the store that matters, it is what is in your cart that makes or breaks you.  Here is what it is like shopping with me.


Fruits and Vegetables:

        I love fresh fruit and vegetables.  The biggest problem I come across is that it doesn’t last nearly as long as we would like.  So, this is what I pick up:

  1. Brussel Sprouts (diced from Kroger)
  2. Fresh Pico De Gallo
  3. Bell Peppers
  4. 5 Avocados
  5. Blueberries
  6. Apples

I do not get a ton of fruit and veggies fresh because this usually lasts 3-4 days and Im shopping for 7.  I fill out the rest of the days with flash frozen steamable vegetables and frozen fruits for blending.


Meats and Proteins:

        Since I am not a vegetarian, I gather most of my protein through animal meats.  This is not always possible for some but there are options for them as well.

  1. Chicken (thin cut)
  2. 96/4 ground beef
  3. 99% lean turkey breast
  4. 18 pack Cage free eggs
  5. Bacon

The amounts vary depending on if I use PaleoWorks for meal planning or not as well if Tess is home or working for 6 days straight. 


Starch Carbs:

        Be scared of carbs, they are the enemy.  This is not true at all.  People being scared of whole food groups is pretty crazy.  The body is constantly searching for balance and taking foods you aren’t allergic away from you is dangerous.  That doesn’t mean eat the snickers.  It means unless your body has an aversion to gluten, don’t go gluten free. 

  1. Dave’s Killer Bread (Thin-Cut)
  2. Dave’s Killer Everything Bagels
  3. Jasmine Rice
  4. Sweet Potato/Purple Potato

These are essential for energy based on SCIENCE.  Our muscles and brains work on glucose.  We need carbohydrates for energy.  Just remember that the body needs clean sources and not refined sugars. 


Good Fats:

  1. Wholley Guacamole single packs
  2. PB and Co Peanut Butter
  3. Olive Oil for cooking
  4. Justins Almond Butter


Seasonings and Flavors:

Mainly, I use low sodium spices like Cheyenne/poblano because I like spice or heat.  I have been using MealFit’s Everything spice as well as their Bacon Candy.  I also use Frank’s Hot Sauce and Buffalo sauce.  I keep things simple.  Nothing needs to be fancy, it needs to be functional. 


Average shopping trip is $150 - $250 per week depending on what my goal is, what Tess is doing and if we are home.  Prep happens through out the week.  We use crockpot for some, oven for others, and the grill when we can.  Again, my goals are different than most.  Performance and energy trump the aesthetics for me but they all meet in the middle.  Decide what your goal is and stick to it.  Life is to short to be wishy washy.  Find a goal, find conviction, and exceed your expectations.  That can be seen in your grocery cart.


P.S. Cheat meals are never at home.  I do not want to have left overs.  I do not buy halo top or ice cream often because I do not want to be tempted.  If you are easily convinced to cheat then remove them from your vision.  Goals are only pipe dreams until you complete them. 

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