Hello! Thank you for coming back to Body Talk Nutrition! Today I wanted to share what my grocery haul and meal prep look like. I will take you through the foods I choose, why I choose them, and how I prepare them. Being a busy student, having my meals already prepared makes choosing healthy foods so much easier. If you find this useful, please share!
This is what the grocery haul looked like this week! When I’m shopping, I always make sure to grab fruits and vegetables and a good balance of protein, carbs, and fats. No, I do not eat low carb and I do not eat low fat. I eat a balance of the three macronutrients because that is what works for me! I would say I follow a pretty standard 45-50% carbs, 25% protein, 30% fat. This means that about 50% of my calories come from carbohydrate sources, 25% comes from protein, and 30% comes from fat. This hits right around the standard recommendations.
This week, majority of my carbs will come from potatoes, rice, pasta, and fruit.
To cook the potatoes, I cut them into cubes, put them all in a bag and mixed them with a little bit of olive oil, salt, garlic pepper, and rosemary. Then, I cooked them in the oven on 370 for about 35 minutes.
Banza pasta has become a staple in my diet. It is a chickpea pasta that is high in protein, fiber, and lower in carbs than regular pasta! This stuff is awesome. It still has a good texture that is fairly normal to regular noodles, and good flavor.
Instant brown rice is a very easy carbohydrate option that’s going to provide some fiber. I don’t necessarily eat it every week, but I always have a box on hand for when I need to cook it up real quick. Instead of water I cook my rice in chicken broth to give it a little bit extra flavor. I also will season it with garlic salt and pepper.
Fruit is a great carbohydrate source. This week I got bananas, mangos, strawberries, and raspberries. The bananas I plan to use for smoothies. I will peal them, cut them in half, and put them in sandwich bags in the freezer so I can quickly add them to any smoothie (usually along with protein powder, peanut butter, and almond milk). The raspberries I will use in plain oatmeal (if I have any) this week. Strawberries I like to just have cut up and on hand to add to any meal!
Vegetables are also a carbohydrate source, although they are much lower in carbs than starches (potatoes/rice/pasta) and fruit. They’re an excellent source of micronutrients and fiber too 😉 This week I got carrots and broccoli. Carrots are great because they are an easy grab-n-go snack. Broccoli I love roasted in the oven to go along with basically any meal.
When it comes to protein, I’m pretty consistent with my options. I stick to chicken, veggie burgers, greek yogurt, and
sometimes will get lean ground beef.
After eating chicken on a regular basis for so long, I have gotten pretty sick of it. So, to switch it up, I cook my chicken in a crock pot with chicken stock and spices and then shred it. I add sugar free BBQ sauce for some extra flavor! This is the BBQ sauce that I use. There are also other flavors to choose from within this brand like Hickory and Maple BBQ.
I always keep veggie burgers on hand because 1. They’re a non-meat protein source, and 2. They’re super quick to make. Although I’m not sure I could be vegetarian at this point, I do try to cut down on the amount of meat I eat when I can. Between eggs, veggie burgers, Greek Yogurt, banza pasta, and Ezekiel bread, I get a pretty solid amount of protein even before the meat!
The bagged chicken I used to make Avocado chicken salad. I can’t remember where I got the recipe or if I just threw it together off the top of my head but it is so good, and lower in fat than regular chicken salad. The recipe that I used is the entire package of pre-cooked chicken, 1/2 container of plain Greek Yogurt, 1 stalk of chopped celery, 1/2 ripe avocado, 1/2
lime (juice) or about 1 tbsp., about 2 tbsp. of red onion, and season with garlic salt, and pepper. I mix it all together and usually put it on top of a piece of toasted Ezekiel bread (or any bread).
I don’t necessarily buy specific “fat” foods. My fat usually comes from eggs (yolk), avocado, cheese, nuts, and cooking with olive oil. If you read my review of HelloFresh , you know that those meals are typically pretty high in fat due to adding oil and butter in cooking. Therefore, I try to keep my fat relatively low to moderate throughout the middle of the day so that I am not consuming excess fat that I don’t need. However, I did buy some almonds to snack on. The Habanero BBQ is AMAZING.
Some additional items I bought are Kefir smoothies and Kombucha.
Kefir is a cultured smoothie-like drink. It contains probiotics that support healthy digestion. I like having these because they are relatively high in protein, high in calcium, taste good, and are good for the gut!
Kombucha is essentially a fermented tea. The fermentation process produces active bacteria (probiotics), just like the kefir, that support healthy digestion! I like these because I personally like the vinegary taste and they have carbonation from the fermentation process for when I am craving something other than water (which is usually a diet coke).
This pretty much sums of this week’s grocery haul! Hopefully this was helpful and you got a look into my food decisions and how I try to maintain a balanced diet full of wholesome foods!