This is aimed at the bodybuilder, fitness-minded person looking to eat lower fat. I use to eat lower carb while following a bodybuilding routine. But currently trying a regular bodybuilding macro levels.
Most of the time I shop at Food Lion. The one that is w/n a mile of my house is new, clean, and checkout is quick. Things are not quite as cheap as Walmart and selection is not as good, but the Walmart nearest me is a cluster to get in and out of. I keep a list of thing that I try to buy specifically at Walmart because they are cheaper and/or only available at there. And then a few things that I may buy at Costco.
Walmart
- Meats/Protein:
- Cube Steak
- London Broil
- Sirloin
- Boneless Skinless Chicken Breast
- Canned Tuna in water (preferably white albacore. The least fishy tasting)
- Center cut pork chops (You can always get a fattier cut and trim)
- Ground turkey
- Turkey burgers (the taste between brands can vary greatly since they add their own flavorings and mix different rations of dark and white meat)
- Shrimp
- Eggs
- Turkey breast for roasting in the oven.
- Sliced turkey breast (Try to get the stuff from the deli counter. The stuff from the shelf is higher in stuff that ain't turkey. The Land O' Frost stuff says "40% by weight" of added ingredients.
- Carbs
- Rice (So cheap and then getting a $20 rice cooker makes it so easy to consume a lot of carbs)
- White bread
- Bagels (My new thing. Low in fat and easy on the go)
- Potatoes (Great baked potatoes can be cooked in an Instant Pot! Quicker and more energy efficient Instant Pot Baked Potatoes)
- Spices
- Kosher salt (once you can tell the difference between iodized and non-iodized salt you won't go back)
- Dried Onions
- Italian Seasoning mix (buy in bulk)
- Dried & Bottled Garlic
- Paprika
- BBQ rub
- Bouillion
- Jerk Seasoning
- Mexican Section
- Maggi (great for adding taste w/o calories. Tastes different based on where it was manufactured)
- All Purpose Seasoning
- Black Beans, canned
- Beans
- Hot Sauce
Asian Section- Indian Bottled Sauces (little pricey, but add a lot of flavor to chicken breast w/o adding fat)
- Sriracha
- Ponzu sauce (Soy sauce w/ citrus and less sodium)
- Sesame oil
- Chile oil
- Gochujang (Red chile paste)
- Vegetables/Fruit
- Bananas (peel and freeze to keep from going bad and then add to protein shakes in the blender)
- Apples
- Canned Vegetables. (I know some argue that canned vegetables are higher in sodium than frozen, but the convenience is so much greater given that most canned vegetables just need to be reheated. There are also low sodium varieties/no salt added. I can lower my blood pressure twenty points by exercising regularly so it doesn't concern me as much)
- Frozen Broccoli ( A favorite healthy meal for work, is to put a grilled chicken breast and frozen broccoli in a glass container. When reheating, take the chicken out, add a little bit of water, heat the broccoli for two minutes, add the chicken breast back, heat another two minues: Voila, steamed broccoli w/ chicken breast) Add a bit of lime juice and pepper to the broccoli makes the taste so much greater.
- Red Leaf lettuce (Difference between green)
- Other
- Salad toppings: I used to eat a salad for dinner every weekday. Couldn't cook and was eating lower carb. I would make salad using thick sliced deli turkey and red leaf lettuce. I used a variety of salad topping to keep this interesting: Capers, artichoke hearts, tomatoes, olives, banana peppers, etc.
- Lime juice (Great for broccoli and asparagus)
- Olive Oil
- Vegetable/Canola Oil
Costco
- Larger sizes of spices.
- Sliced oven roasted turkey, Kirkland brand. (This stuff is great!)
- Skirt steak w/ chimichurri sauce (Seasonal)
- Whey Protein & Creatine. Costco carries Gold Standard whey protein
- Oven Roasted Chickens ($5 a pop. Picking apart will give you a good pound or two of chicken breast.)
- Muffuletta spread (Great for spicing up sandwiches and salads)
- Note: I have a family of three, in total. Most fresh groceries just do not make sense being bought at Costco. The individually pre-packaged, organic boneless skinless chicken breast are nice, but more expensive than my local grocery store. And since I marinate my chicken breast, I have to still take them out of the package and toss.
Supplements
- Yohimbine (for energy)
- Dopa mucuna (dopamine)
- Tyrosine
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