GROCERY SHOPPING

TIPS FOR GROCERY SHOPPING:
Do not go hungry! Eat beforehand!
Do not go grocery shopping if you are sad or depressed.
If you’re on a budget, stick to the minimum requirements and look for coupons and deals at local stores.
Just because something is labeled “low-fat” “a good source of…” or “healthy” DOES NOT mean it is healthy!
OTHER CRUCIAL TIPS:
Get rid of the junk food! 
The following foods should not be eaten, except for a once-a-week cheat meal: soda, diet soda, fruit juice, sports drinks, cookies, chips, crackers, candy, ice cream, pudding, jell-o, flavored yogurt, deli meats, processed meats, white breads and pastas, sugary cereals, packaged processed crap, granola bars. They are all full of sugar and processed, chemical crap! Sugar spikes insulin and promotes fat storage. The OPPOSITE of what you want!
With that said, your once a week cheat meal should be a REASONABLE portion of WHATEVER you want. But like I said, keep it reasonable! Also, try to make it on a day where you are very active if possible.
NO ALCOHOL. It shuts down your metabolism, promotes fat storage and breaks down muscle tissue (beautiful right?) If you can’t go a few weeks without a drink, there are bigger issues to solve than weight!

GROCERY LIST (asterisks denote my highly recommended foods):

Protein Options (pick at least 3):

Protein powder (Vegan options available)*** - THIS IS A MUST-HAVE (www.bodybuilding.com has great deals) I recommend whey* for post-workout and casein for night-time.
Eggs*
Boneless/skinless chicken breast*
Lean ground turkey
Canned Tuna (in water)* (they come in packets as well, good for on-the-go)
Tilapia*
Wild Salmon*
Tofu (Vegan friendly)
Plain Nonfat Cottage Cheese
Plain Nonfat Greek Yogurt
Nonfat cheese sticks (for the girls who need quick, on-the-go snacks)

Fibrous Veggie Options (pick at least 3):Spinach*
Broccoli*
Asparagus*
Kale*
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green beans
Artichoke
Zucchini
Cucumber

Complex/Starchy Carb Options (pick at least 1):Old-fashioned Oatmeal (Gluten-free options available)
Low-carb/Low-sugar cereal (Fiber One) (Gluten-free options available)
Quinoa (Gluten-free options available)
Sweet potato
Yam
Whole Wheat Bread (Gluten-free options available)
Brown Rice

Healthy Fat Options (pick at least 2):Natural peanut butter or almond butter (only ingredient should read peanuts or almonds, there should be oil on top, low/no sodium).
Olive oil
Safflower oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil

FruitSmall apples
Small pears
Blueberries
Raspberries
Strawberries
Lemons (for water & fish)

BeveragesWater* - MUST HAVE (obviously)
Unsweetened Almond Milk (can be flavored, I like vanilla)*
Mio flavor bottles (sweet and zero cal, you can add to water)
Green tea bags*
Coffee*

CondimentsBalsamic Vinegar
Salsa
Chili powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia, Splenda or other zero cal sweetener
Sugar-free Maple Syrup
Pam Non-stick cooking spray*

VitaminsFish Oil*
Multi-vitamin*

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