On quarantine but got health goals?
But COVID-19 precautions are in full effect and you may not want to go out as often. So, how do you choose foods that are “healthy” and stick around?
Here’s my latest Walmart grocery haul. I actually bought triple the amount but to save you from looking at all the clutter, I’ll just show you the single version.
Just an observation: Staples like rice, beans, and pasta were pretty much wiped out but most other foods were in good supply … especially fruits and veggies. HA! Imagine that.
I think we can all agree, stocking up on shelf-stable food is important. It’s always good to have a stash regardless the case.
At first glance, you may assume shelf-stable foods only include foods like flour, sugar, rice, beans, etc. You know all those high carbohydrate foods. The ones that can spike blood sugar and put the pounds on you in no time. Add a little stress from COVID-19 and you may have a metabolic disaster on your hands.
But did you know, shelf-stable foods can also include healthy options, even fresh ones?
Here’s a basic grocery list of foods that last without spiking blood sugar or weighing you down.
Fruits and veggies
- Apples, carrots, onion, citrus, bell peppers, avocados (Avocados can last a couple of weeks if put in the fridge immediately after ripening)
- Greens that have been prewashed (they last longer)
- Potatoes, asparagus, spaghetti squash
Grains/legumes
- Real sourdough bread (Look for sourdough starter in the ingredients)
- Corn tortillas
- Beans, rice (optional but great to keep on hand)
Canned
- Tuna packed in water
- Natural peanut butter (Ingredients should list peanuts and salt. That’s it!)
- Pasta sauce (Love these Sam’s Choice Italia amazing no sugar added pasta sauce for $3 compared to similar brands at $6)
Meat, fish, poultry, dairy
- Ground meats (these meats usually have later use-by date)
- Chicken, beef etc (Stock up and freeze for later use)
- Nitrate/nitrite free sausage or deli meats
- Frozen shrimp or fish
- Cheese, string cheese
- Eggs
Condiments
- Salsa (fresh ideally), sour cream
Easy Foods
These foods are easy prep foods that make like.. well easy. Here I have a couple of pizza crusts for DIY pizza night. I also have some healthy choice frozen meals (not shown). These foods can easily be paired with a salad to make a balanced, carb-friendly meal.
Bonus Foods
Say what? Bonus foods? What I’m talking about here are those snacky, treat, or fun foods. They key here is to avoid buying too much of a stash. Let’s be honest. The more you buy of these foods, the more you eat.
Ideally, your grocery cart should somewhat model that plate method. I have 2 versions in my program. The low-carb plate, also referred to as the “keto” plate and the standard plate. The standard plate is technically still low-carb but allows for greater flexibility.
- The low-Carb Plate: 1/4 protein, 3/4 non-starchy fruits and veggies topped with healthy fats.
- The Standard Plate: 1/4 protein, 1/4 carbohydrate, 1/2 non-starchy fruits and veggies topped with healthy fats.
When the shopping is done, you’ll have plenty of food to mix and match. Here are a some meals and snacks you can make using this list.
- Veggie omelet or scramble
- Tacos or burrito bowl
- Sausage & peppers
- Chicken or shrimp fajitas
- Tuna or grilled cheese with a side salad
- Spaghetti squash Bolognese
- Stuffed bell peppers
- Pizza with a side salad
- Tuna on toast
- Carrots or apples & PB
Need a personalized grocery list that fits your budget, goals, and lifestyle? Let’s chat! Book a call!
