Tuf Training

Your nutrition accounts for 80% of the results you see from your workouts.

If your nutrition isn’t on point, you won’t reach your full weight loss or lean muscle gain potential. No ifs ands or buts about it.

After training clients and being a nutrition coach for 5 years now, I have found that most people have the DESIRE to eat healthier, they just aren’t sure HOW or what to buy.

Don’t worry, I’ve got you covered.

Fruit

Did you know that fruit is actually considered a carb? But unlike other carbs such as wheat breads and oats, fruits are extremely easy to grab and go or pack along on road trips! Fruits make a great snack or dessert when you need a quick sweet tooth satisfying snack. They can also be a great add in to your protein shakes to help balance your post workout recovery drink!

Here are the best fruits to include on your grocery list:

1. Grapes

2. Bananas

3. Apples

4. Clementines

5. Frozen or fresh berries

6. Pearss

7. Watermelon

8. Oranges

Veggies

Forget diamonds, veggies should be your best friend. Veggies are packed with nutrients, vitamins and minerals and are super filling, delicious and best of all LOW IN CALORIES! There’s no reason you should go hungry when you can pack your meals with lots of veggies.

They also add in variety and make great snacks!

Here are go-to veggies:

1. Carrot sticks

2. Celery

3. Bell peppers

4. Cucumbers

5. Tomatoes

6. Mushrooms

7. Spinach

8. Broccoli

9. Brussels Sprouts

Protein

Protein is extremely important for building lean muscle, getting stronger and overall reaching your fitness and weight loss goals. Ideally, you should have protein with each meal including snacks!

You hear all the time about “lean-meats” and protein and how you need more of them. But what the heck qualifies as lean meat?

Meat is considered lean when it has 10% fat or less. Most grocery stores include the fat percentages right on the label. Search for 90/10 or 93/7 lean meats!

Typically, boneless skin chicken breast, white fish and turkey breast are safe bets and generally lean especially when trimmed of the fat.

Another way to great way to increase your protein intake is with a protein supplement like 1stPhorm Level-1 protein. Not only does it taste amazing, it’s PURE protein, low in fat, sugar and carbs. You can’t get much leaner than that!

The Level-1 Protein Shake is GREAT as a snack or protein add in to recipes. BUT I do not recommend replacing a while main meal with it such as breakfast, lunch and dinner.

Here are some must-have proteins:

1. Chicken breast

2. Turkey breast

3. Lean ground turkey or beef

4. Tuna

5. 1stPhorm Level-1 protein

6. Low fat beef jerky

Dairy

Despite what most diets will tell you, the dairy section IS NOT off limits when it comes to a healthy grocery list. In fact, low fat dairy products provide many benefits and are great as snacks!

Note: not everything from the dairy department is dairy. Things like almond milk and egg whites are also found in the dairy section!

Grab these from the dairy department

1. Cottage cheese

2. Greek yogurt

3. String cheese

4. Unsweetened almond milk

5. Egg whites

Carbs

Carbs are not to be feared. But keep in mind that not all carbs are created equal. Wonder bread, cinnamon rolls, cookies, etc are on the ‘no’ list for every day eating. Thankfully, there are healthier carb options that won’t spike your blood sugar and will make you feel more full for longer since they don’t turn into sugar quickly. These foods should all be low on the glycemic index chart.

Gluten-Free Carbs

1. Potatoes
2. Multi-Grain Cheerios
3. Brown rice
4. Oats
5. Popcorn
6. Rice cakes

Non-gluten free carbs

1. Kodiak cake pancake mix

2. Whole wheat tortillas

3. Cream of wheat

4. Oats

Snacks & Extras

1. Pickles

2. Almonds

3. All natural peanut butter

4. Peanut butter powder

5. Spices/Seasonings

6. Balsamic vinegar

7. Olive oil cooking spray

8. Coconut oil

9. Olive oil

10. Olive oil mayo

11. Halo top ice cream

12. Bolthouse dressings for salads and veggie dips

Healthy eating might seem difficult, but there is no secret! Lean meat, complex carbs, fresh fruits, veggies and healthy fats.

Don’t over complicate your list and most importantly, don’t buy unhealthy packaged foods if you know you’ll wind up eating more than your fair share.