March 14, 2018
It can also be hard if you are meal prepping for the first time and have no clue what you should get. I have seen several grocery lists and many are just overly complicated.
I have a created a super simple grocery list that you can use if you want to start your meal prepping journey. Many of you have asked me and this list will be perfect if you are just starting out your get fit & healthy journey. Also, you may need to adjust if you have different health needs/restrictions.
This list can be adjusted on a weekly basis as you do not have to eat the same protein, veggies, or carbs every week.
Grocery List:
Protein Sources:
- Eggs
- Chicken, Ground turkey, Salmon, tilapia (Pick two for variety)
- Canned Tuna (always good to have)
- Protein powder
- Beef/–LOChicken Jerky (optional as a snack)
- Protein Bars (optional)
Carb Sources:
- Brown Rice ,White Rice ,Whole Wheat Pasta, Sweet Potatoes, Red Potatoes (Pick two for variety)
- Oatmeal
Veggie Sources:
- Salad Mixed Herb Blend
- Broccoli, Spinach, Asparagus, Celery, Green Beans, Squash (pick 2-3 for variety)
Healthy Fats:
- Extra Virgin Olive oil
- Low calorie salad dressing
- Almond butter/peanut butter
- Avocado
Fruit:
- Blueberries
- Apples
- Cucumber
Spices/Herbs:
- Seasoned Salt
- Pepper
- Cinammon
- Onion Powder
- Garlic Powder
- Rosemary
- low sodium spice blends (Mrs. Dash or Flavor God)
Extra:
- Limes, lemons
- Honey
Sample Menu for Monday- Friday
Monday- Friday Breakfast:
Protein: Scrambled eggs
Carbs: Oatmeal with blueberries, honey, almond butter
Veggies: Spinach
Monday, Wednesday, Friday Lunch:
Protein: Lemon Rosemary Chicken
Carbs: Steamed White Rice
Veggies: Steamed Broccoli
Tuesday & Thursday Lunch:
Protein: Cajun Tilapia
Carbs: Baked Sweet potatoes
Veggies: Grilled Asparagus
Monday, Wednesday, Friday Dinner:
Protein: Cajun Tilapia
Carbs: Baked Sweet potatoes
Veggies: Grilled Asparagus and Small Mixed Herb Salad
Tuesday & Thursday Dinner:
Protein: Lemon Rosemary Chicken
Carbs: Steamed White Rice
Veggies: Steamed Broccoli and Small Mixed Herb Salad
Monday-Friday Snacks:
- beef jerky
- cucumbers
- apples
- protein shake
- protein bar
I hope this grocery list was simple and easy to understand as you are beginning your getting fit & healthy journey. Notice I minimized the protein and carb choices in the sample menu because too many options at first becomes extremely overwhelming.
I have done this before where I buy SO much food because I think I’m going to make a different dish every day and the reality is that it’s pretty hard for someone just starting. Keeping it simple makes it super easy and you can always add different seasoning to spice up your protein, carbs, or veggies.
I followed this exact outline and still follow this when grocery shopping. Overtime you add more ingredients for special recipes but to start this is a great foundation!
Let me know if you have any questions or would like me to make a PDF of the grocery list!
Thank you for reading!
It’s been real.
XOXO,
Liz-Laugh-Love
