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Tips & Tricks: How To Shop and Prep Food Like A PRO!

July 27, 2016

 Let's face it.. Eating clean can be time consuming and expensive but remember your health is priceless!    There are some tricks that you can use to decrease the time and money that you spend on your nutrition.  First I  recommend getting a membership to either Sam's or Costco and get used to buying your food in bulk. Second, after trip to Sam's plan on spending some additional time when you get home on preparation as you unpack and put away your groceries.  Specifically, you want to "break down" a lot of the fresh bulk items and bag them into the size that is convenient for you to cook with and then store the rest. This is an ideal time for you to Freeze the ingredients that you use for protein shakes (fruit and Greek Yogurt)!

 

Some big time savers are:

  1. Chicken breasts: wash and trim them and bag them for individual meals and freeze and store what you won't use in the next few days.

  2. All other fresh meat (beef, fish): Divide up all other freeze what you will not immediately be cooking. 

  3. Freeze Bananas:  peel, slice them and then freeze the slices in individual bags (bananas 1 per bag).

  4. Freeze Berries: wash them and then divide them into individuals bags and freeze them  (about 1 cup of fruit in a bag).   

  5. Broccoli: Wash and store into smaller convenient / accessible containers

  6. Greek Yogurt: Spray a plastic ice cube tray with Pam and spoon Greek Yogurt to create "frozen" yogurt cubes to use for shakes

  7. Store Protein powder, coffee and splenda and splenda into air tight and easily accessible storage containers

  8. Nuts: Measure out individual servings of your nuts and bag them. 

 

The list below is my "basic" shopping list of food that I buy in bulk.  I hope it is useful! Happy Cooking & Clean Eating!  

 

Bulk Food Shopping List

Protein

Chicken Breasts

Ground Turkey (Comes in a 2 pack)

Lean Ground Beef (90% Lean, 10% Fat)

Fish (Usually Salmon or Tilapia)

Tuna (in water)

Cottage Cheese

Plain Greek Yogurt

Eggs and Egg Whites

Protein Bars & Protein Powder (NOT SOY PROTEIN BASED!)

 

Complex Carbs

Oatmeal or Grits

Brown Rice

Sweet Potatoes

 

Produce

Veggies - Broccoli, Carrots, Spinach, Green Beans, Asparagus, Onion, Squash, Zucchini, , Peppers

Fruits - Grapefruit, Lemons & Limes , Bananas, Berries, Apples (Canned Fruit = High Sugar.  Limit fruit with high sugar content)

 

Healthy Fats

Peanut Butter or Nut butter

Nuts (almonds, cashews, etc.)

 

Other

Olive Oil

Unsweetened Almond Milk

Coffee

Powdered Peanut Butter

Splenda

Hummus or Tzatiki (as garnish!)

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DISCLAIMER: James Thompson is a sports nutritionist with over 25 year of hands-on practical experience.  He is not a registered nutritionist or a dietitian.  THIS INFORMATION AND ALL RECOMMENDATIONS MADE ARE NOT INTENDED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE OR DESIGNED TO SERVE AS A DIAGNOSIS, TREATMENT OR PREVENTION OF ANY ILLNESS OR DISEASE. ALWAYS SEEK THE ADVICE OF YOUR PHYSICIAN OR OTHER QUALIFIED MEDICAL, HEALTH CARE PROVIDER BEFORE YOU START ANY NUTRITION OR EXERCISE PROGRAM. BY BEGINNING THIS OR ANY OTHER PROGRAM, YOU AGREE THAT YOU HAVE HAD CLEARANCE FROM YOUR MEDICAL PROFESSIONAL TO DO SO.