1. Always have frozen fruits, veggies, proteins available.
Produce is meant to be eaten, not sit in the refrigerator for an entire week (with the exception of some items which can be kept longer like apples (6-8 weeks) and grapefruit (2-3 weeks) if left uncut in refrigerator). Most of us don't have time to visit the grocery store every 3 days. Frozen fruits and vegetables are usually taken at their peak ripeness so are full of more nutrients than produce that is picked before it's ripe and trucked across the country.
Keeping frozen produce (asparagus, brussel sprouts, broccoli, green beans, stir fry mixes, you name it) and proteins (shrimp, chicken burgers, turkey meatballs) on hand guarantees you have a 15 minute meal option in the house that is cheaper and healthier than any takeout option.
2. Use what you already have
We ran out of eggs this weekend which is a typical go-to breakfast for me, so I made oatmeal and mixed in greek yogurt with some diced apple and my favorite spices (cinnamon, nutmeg, pumpkin pie spice) for a delicious high protein breakfast that gave me energy all morning.
3. Stick to the basics
There's no need to buy every next health fad. Sticking to whole foods is a guaranteed way to meet your daily macronutrient, mineral, vitamin requirements. I used to fall into this pit all the time. I bought multiple varieties of coconut food products, nut butters, breads, tortillas, and other spells and potions. They took up time, cash and extra pantry space. I promise you coconut flour is not a "magic" food, it will not expedite fat loss and give you abs. However, if you want to bake gluten free recipes or increase the fiber content of a meal, it may be a great option for you. Focus on the outer edges of the supermarket, and if your budget allows for more flexibility then have fun and experiment with health foods.
4. Plan ahead
Always go with a list in hand or electronically in your phone. Know what meals you plan to make for the next week and take inventory of the pantry before you shop.
5. Make it fun
Browse the web and pin some fresh and healthy recipes. There are many ways to make your favorite foods in a healthy way. The foods you eat should always satisfy your tastebuds. Try spiralized zucchini instead of pasta, or a big taco salad instead of cheese-laden and salty enchiladas.
6. Buy in season
In season fruits and vegetables are the ripest and freshest and contain the highest concentration of nutrients. They are also usually the ones on sale. Farmers' Markets seem to be popping up everywhere, go out and connect with local farms and businesses.
7. Use Warehouse Clubs (Costco, Sam's Club, BJ's)
Buy foods like meat, fish, grains, seeds, nuts and nut butters in bulk.
8. Use citrus and/or fresh herbs
This quickly adds flavor to any meal with little to no added calories. Fresh mint and parsley are great additions to salads, roasted vegetables, rice and marinades. Cilantro goes well on fish tacos, chili and guacamole. These herb scissors make prepping herbs easier than ever.
