Not Sure What to Buy at the Grocery Store? Here are some essentials!


Happy Wednesday Team!

I know Labor Day weekend set us all back a little bit in terms of eating well, but don’t worry – I’ve got some suggestions for you. Let’s start with grocery shopping. This is one of the single most important activities of your week. Why? What you choose to buy at the grocery store directly affects who much weight you lose and how much muscle you gain. You can work out as much as you want, but if you’re not eating the right foods, all your hard work is for nothing. Seriously.

Here are some ESSENTIAL items that you should have on your grocery list:


1. Grass fed beef – great source of iron and protein

2. Organic, cage-free chicken or turkey – great source of lean protein

3. Berries – all kinds of berries (strawberries, blackberries, blueberries) berries are rich in antioxidants

4. Almonds – roasted and unsalted. Roasted nuts are better for you than raw nuts because the roasting process makes certain vitamins more digestible. Go unsalted to cut down on sodium in take.

5. Flax seeds or flax seed oil – great to put in oatmeal or muffins or pancakes. Full of omega 3s.

6. Almond, cashew, or macadamia nut butters – use one of these instead of peanut better. Less salt more nutrients.

7. Kale, spinach, asparagus, and broccoli – these should be staple veggies that you always have on hand. You can make salads, you can steam, grill or roast them with olive oil and some garlic for flavor. Full of nutrients and vitamins.

8. Full fat Greek Yogurt – you must be shocked at the full fat part, but you might be surprised to know that the body needs fat to metabolize certain vitamins.

9. Cottage cheese – great source of calcium and packed with protein – great on toast or by itself.

10. Coconut oil – the only thing I use to cook with, better than olive oil for high heat. Good source of saturated fat, tastes great.

11. Kefir – similar to yogurt, a great probiotic for stomach health.

These are just suggestions, but if you incorporate these food items into your daily diet and take out processed and fast foods, you will see a difference right away. I guarantee it.


Got questions? Email me:


Keep on keepin’ strong,

Coach Colleen