Grocery Tips
Whether you track your macros to the gram, or you're just looking to eat a more balanced diet with enough carbs, protein and fats...it helps to know how to grocery shop!
Tracking macros is a great way to get used to eating enough protein, carbs and fats daily. Before I counted macros, I was seriously under-eating protein — even though I thought I was getting enough! Now, I can go a few days without tracking at all, and feel confident that I'm getting all my macros in 💁♀️
It all comes down to being prepared, though. Stock your kitchen with all the necessities, and you won't have any trouble hitting your nutrition goals!
Here are my tips for having A+ grocery store trips every time:
To get enough high-quality protein:
If you are plant-based, look for high-protein products like tofu, seitan, black beans and chickpeas. You'll also want to get LOTS of seasonings to spice things up!
If you eat meat, try to get as much "Grade A" meat as you can. Grades B and C are usually processed.
If you eat meat, look for lean meats — nothing wrong with meats that have a high-fat content! But, lean means mean more room for other healthy fats.
If you eat dairy, Greek yogurt is essential. It's super high in protein, and versatile — you can eat it as-is with yummy toppings, or use it in tons of recipes.
If you like seafood, stock up on big bags of frozen shrimp or look for other fish like tuna, salmon, and tilapia (lots of others too).
Lastly: ALWAYS have protein powder or bars that you actually enjoy!
To get enough high-quality carbs:
The key here is NOT to go crazy with high-sugar products. You can definitely enjoy sugary treats while counting macros (major plus about IIFYM), but try to not take advantage of it — too much sugar in your system is never ideal.
For the pantry: always have some rice or quinoa, and oats. These are all high-volume options, so they are super filling AND will help you hit your carb goals.
Instead of reaching for chips or cookies as snacks (again, every once in a while this is totally fine to do) — snack on fresh fruit.
Veggies of course are good snacks too, but I prefer them as a part of a meal. Any veggie is a good veggie, but remember to get enough greens in (micronutrients matter too). Also, high-volume veggies like zucchini and spaghetti squash are filling options that will help you hit your carb goals.
To get enough high-quality fats:
For cooking oils (yes, these count in your macros!): choose options like olive oil, coconut oil, and avocado oil. Avoid highly processed corn oil or canola oil.
If you don't have nut allergies, stock up on nut butters and whole nuts! These are my favorite way to get healthy fats in. If you have nut allergies, look for sunflower seed butter (also super delicious)
Avocado and coconut are both amazing options for fatty fruits.
You CAN eat whole eggs! If you are low on fat, add an extra yolk to whatever you're cooking!
With this guidance, hopefully, you feel prepared AND excited to go food shopping!
