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Printable Healthy Grocery List: THE “PICK 2 METHOD”

by Admin Isolator March 28, 2016

Printable Healthy Grocery List: THE “PICK 2 METHOD”

grocery listHealthy Grocery List

Use our healthy grocery list as a printable template, picking 1 or 2 items from each  category. If you are meal prepping for the week, you should think of your food in terms of macronutrients (carbohydrates, proteins, and fats) to guide you with your food selections. You should have a protein source with each meal. The amounts of fat and carbohydrates will vary, but should be fresh whenever possible. With this in mind, simply picking 2 (or more, if you’re an overachiever) items from each category, figuring out what to put in your meal prep containers becomes incredibly simple, though the possible varieties are limitless. Using this healthy grocery list keeps meal prep simple.

 

Shopping for the week and preparing your food ahead of time to store in your ISObag is the best way to stay on track with your diet. Print out our healthy grocery and take it to the store with you to keep you focused on your goals. For more guidance on how to meal prep, and how to apply this “pick 2 method,” check out our article and full length video and step- by- step instructions on how to meal prep for your week in less than 2 hours.

 

protein pasta

 

The “Pick 2” Grocery List:

PROTEINS:Pick 2 to prepare!

ISOpasta

Eggs

Chicken

Deli meat

Cans/ packets of tuna

White fish (Cod, flounder, tilapia)

Salmon

Extra-lean ground turkey

93% lean ground beef

Frozen turkey/ veggie burgers

Tofu

Tempeh

Plain nonfat Greek yogurt

Protein powder

 

CARBOHYDRATES:Pick 2 to prepare or keep on hand!

Always keep at least 1 available in your house that can be easily eaten or quickly microwaved.

Sweet potatoes

Rice (any kind, especially microwaveable bags)

Oats

Quinoa

Fruit

Sandwich wraps

Canned beans

Lentils

Pasta

 

VEGETABLES:Pick 2 (at least)!

Pick things like carrots and snap peas for snacks because you don’t have to chop them!

Keep some others of a frozen variety in the freezer for convenience

Frozen

Artichokes

Asparagus

Broccoli

Cabbage

Cauliflower

Carrots

Celery

Cucumbers

Squash

Salad greens

Onions

Peppers

Tomatoes

Avocadoes (a fat source, see below)

 

FATS:Pick 2!

Almonds

Macademia nuts

Mixed nuts

Walnuts

Pistachios

Chia seeds

Flax seeds

Sunflower seeds

Nut butter

Avocadoes

Olives

Cheeses

 

SPICES AND CONDIMENTS:Pick 2 each!

Having condiments will allow you to alter your food choices on a whim. .

Salad dressing

Seasonings

Vinegar

Oil

Mustard

Ketchup

Salsa

Lemon juice

 

 

Healthy Grocery Shopping Tips

  1. Bring your grocery list with you to keep you on track. Failing to plan often results in purchasing many things you don’t need or actually intend to eat… like that 2 lb. container of spinach that you swear you’re going to eat every time.
  2. Shop on a full stomach. Heading into the grocery store hungry usually produces the same results as the scenario in #1. Additionally, we are less inclined to make the best food choices when we’re hungry.
  3. Avoid the lure of the brightly colored aisles in the center and focus your shopping around the perimeter of the store, where the fresh, non- packaged items are.
  4. If buying boxed items: avoid anything you can’t pronounce; especially sugars with chemical names with “-ose” and “-os” attached as the suffix.
  5. Buy fruit a few days before it is fully ripe.
  6. Buy frozen foods to keep on hand, for when you run out of fresh ones.
  7. Keep canned veggies, proteins, and beans on hand. Buying canned foods is an inexpensive and convenient way to ensure that you always have enough protein, veggies, etc. in home, especially if you need to prepare something in a pinch. It also allows those people on tight budgets to get nutrients that they would not be able to otherwise.
  8. If you get yogurt, buy it plain and just dress it up at home.
  9. Make sure you always have proteins and veggies in your freezer.

 

 

 

The post Printable Healthy Grocery List: THE “PICK 2 METHOD” appeared first on ISOLATOR FITNESS BLOG.

Admin Isolator
Admin Isolator



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